Training Archive: cherryIn the 7 days ending 2008-02-17:
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| M | T | W | H | F | S | S | |||||||
Sunday Feb 17 | ||
| orienteering 23:00 [3] 3.7 mi (6:13 / mi) | |
| shoes: VJ Falcons | ||
| new area called Cannop ponds
control pick doing well until put off by omitted paths and dodgey map around the second part my orienteering was pretty sloppy anyway | ||
| running race 6:36 [5] 1.7 km (3:53 / km) vdot: 46.6 | |
| shoes: VJ Falcons | ||
| time trial
went a lot better than i thought it would only ten seconds or so behind Matt and Duncan | ||
| orienteering 27:00 [4] 4.2 km (6:26 / km) | |
| shoes: VJ Falcons | ||
| one man relay
going really well until borke off from pack on different (slightly longer fork) never quite caught back up after trying too hard to catch up on next leg (the longest leg for which i got fastest split) i became tired and started making silly mistakes | ||
| Note | |
| START SQUAD
evening sessions included analysis, a talk on motivation, planning for the big races | ||
Saturday Feb 16 | ||
| orienteering 1:00:00 [3] 4 km (15:00 / km) | |
| shoes: VJ Falcons | ||
| four medium paced excercises on an area called Mosely
2 around a flat bit of the forest of dean 2 around a steeper part i found it really very hard to find the pits good technical training very cold but warmed up eventually | ||
| orienteering 20:00 [4] 2.5 km (8:00 / km) | |
| shoes: VJ Falcons | ||
| two faster excercises one on the flat pit part
one on the steep forest part on the second excercise i face planted into a bramble patch | ||
| running intervals 15:00 [4] 2.4 km (6:15 / km) | |
| shoes: VJ Falcons | ||
| interval session at start squad (part of new format)
short but hard 8x60sec with 30sec recov very warm but not doing too badly compared to Kris and Matt (i was better than i thought) | ||
| Note | |
| START SQUAD
one to one talk with Steve about training, gave me a good idea about how to build up for races talk from Helen Winskill about being an elite orienteer which was very fun but also serious | ||
| core stability and strength 1:00:00 [1] | |
| session with a physio to develop core muscles
some of the exercises were really hard i now know how to sit up properly and how to run effeciently | ||
Friday Feb 15 | ||
| Note | |
| (rest day) | ||
| travelling down to start squad weekend | ||
Thursday Feb 14 | ||
| running intervals 15:00 [4] 4 km (3:45 / km) | |
| shoes: Nike air trail pegasus+ | ||
| Ayr Seaforth
4x1000m most around 3.20, pretty hard for a training | ||
| running 30:00 [2] 1 km (30:00 / km) | |
| shoes: Nike air trail pegasus+ | ||
| warming up and stuff at the club | ||
Tuesday Feb 12 | ||
| running hills 45:00 [4] 3 km (15:00 / km) | |
| shoes: Nike air trail pegasus+ | ||
| Ayr Seaforth
shavin brae hill session | ||
| running 30:00 [2] 2.0 mi (14:59 / mi) | |
| running to and from hill and warming up and stretching and stuff
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