Training Archive: churchillIn the 7 days ending 2008-03-08:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| S | M | T | W | H | F | S | |||||||||
Saturday Mar 8 | ||
| orienteering warm up/down 20:00 [3] | |
| jog up to start and warm down after session | ||
| orienteering 19:38 [4]*** 2.1 km (9:21 / km) | |
| spiked:11/13c | ||
| Graythwaite
first control pick loop was orienteering really well. terrain was pretty tough, in the green stuff was really hard to run at all. | ||
| orienteering 19:51 [4]*** 2.1 km (9:27 / km) | |
| spiked:12/14c | ||
| loop two
whole area the loop was in had been felled, so it was really visible but not so great becuase of the shit that was between you and the controls, just had to champ through it. only lost about 10sec due to a couple of hesitations | ||
| orienteering 17:34 [4]2.5 km (7:02 / km) | |
| longer loop back to the finish, i cut off a bit of it because i decided i'd been out long enough for the morning.
no mistakes. | ||
| orienteering (One person relay) 30:00 [3]*** 5 km (6:00 / km) | |
| spiked:13/18c | ||
| afternoon:mass start race on Briar shot.
me, scotia, joe m and iain embrey were racing. started with three short loops that we each did in a different order then a last commom loop back to the finish. was abit scrappy on the first loops and started the last one probably a minute down on scotia. caught a little on him but i was pretty knackered by this point and lost about 15sec on the last one to finish about 1min behind, joe was 1min down on me and iain acouple further back. | ||
Friday Mar 7 | ||
| orienteering 28:09 [3]5 km (5:38 / km) | |
| ahr:165 max:189 | ||
| Craigmillar
FWTN course planned by James Lyne for a couple of weeks ago, i missed it so ran it this morning. Good little area, map abit out of date but some tricky orienteering in the bits of woods. | ||
| C • Were you up in time to run ... 3 | ||
| Running warm up/down 20:00 [2] | |
| run from flat to craigmillar, and run back | ||
Thursday Mar 6 | ||
| Gym 55:00 [3] | |
| felt tired today, abit worried i might be getting a cold so just went to the gym instead of running.
10mins spin 35 strenght stuff - various lunges, olympic moves, calf raises, hurdles and jumping. 10mins spin | ||
Wednesday Mar 5 | ||
| Gym 40:00 [3] | |
| Runners Circuits
lots of drills on all fours, then some sprinting drills sauna | ||
| cycling (Static bike) 55:00 [3] | |
| ahr:148 max:170 | ||
| 30min spin - kept a high rpm
15min - interval set - 1min on, 1min off 10min - easy spin warm down | ||
Tuesday Mar 4 | ||
| Running warm up/down 41:00 [2] | |
| jog to meadow, warm up with strides, jog back to flat, rego | ||
| Running 22:00 [4] | |
| ahr:142 | ||
| Meadows intervals
5x 1k ~80sec rec 3.12, 3.11, 3.15, 3.17, 3.17 felt really sluggish, and drifted off the back of the pack (murray, ales,ben c, oleg, coombs) alot. | ||
| C • Not a bad pack to be dropped from! 1 | ||
Monday Mar 3 | ||
| Gym 40:00 [3] | |
| Free weights
warmup- olympic moves, squats, lunges etc 4 x 5 squats 50kg 4 x 5 Straight leg dead lift 50kg that was all, the weight was pretty easy, i spent lots of time chatting, i was just tired and couldn't be bothered really. 10mins stretch after. | ||
Sunday Mar 2 | ||
| orienteering 1:38:00 [4]*** 13 km (7:32 / km) | |
| spiked:24/27c | ||
| Inshriach
brilliant area. ran the long course on the 1:15000 map. though i was going to struggle with the scale in the complex area but i found it fine and actually felt that it helped me to simplify. Most of my errors were hesistations, apart from one control where i drifted off my bearing and lost contact (control 15), also i went straight on the 2.5k long leg, definetly wasn't quickest because the forest was tough but i was loving running through forest too much to run on a track, i can do that anyday. cut off the last 1km because i was getting really tired. | ||