Training Archive: DangerIn the 7 days ending 2007-11-25:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Nov 25 | ||
| Running 1:50:00 [3] | |
| ahr:156 max:176 shoes: Adidas Swoop II | ||
| EDS Day 2.
Run from Edale up to top of Kinder, around edge to Mushroom Garens through peat hags for some ultra sprinty o stuff. Then Run back with Nails, Camel and Little Rob. ran the '1km' to the 'ammo box' whihc took a nice 24mins in the mist, then headed back down to Edale. groin and outside of shin really tight before and after running - ok during though :s | ||
| C • 1km 2 | ||
| Orienteering 13:00 [3]**** | |
| spiked:19/26c shoes: Adidas Swoop II | ||
| Micr-O on top of Kinder in Mushroom Gardens on Nails' map.
was really good fun and not too hard once you got used to the scale and slowed down. | ||
Saturday Nov 24 | ||
| Orienteering 27:00 [3]*** 4.2 km (6:26 / km) | |
| ahr:163 max:176 shoes: VJ Integrators 2007 | ||
| was really looking forward to today's training and felt quite good as we set off. Set off on V.Long with MikeS OJ Al Little Rob and Camel but after 15minutes the noping sole on my shoe decided, oo actually I don't like this shoe anymore i'm gonna piss off. so with one shoe in tact and the other's sole flopping off by the tip of my toes I decided I should head back...
soooo annoying, course looked well good. gay. gay. gay. gay. gay! | ||
| C • crikey 3 | ||
| Running 20:00 [1] | |
| shoes: VJ Integrators 2007 | ||
| jogging back to Fox house from top of Blacka Moor
diese Integrators sind scheisse | ||
| Core 35:00 [3] | |
| ahr:131 max:152 shoes: Asics GT-2120 | ||
| Core exercises at Goodwin with Becky
very much control based: 15 exercises at, 2min on / 30sec rec was quite good to do some different style exercises, although I was rubbish at a lot of them! | ||
| Running 18:00 [1] | |
| shoes: Asics GT-2120 | ||
| 8min down to goodwin, 5min warm up, 5min back home | ||
Friday Nov 23 | ||
| Swimming 45:00 [1] | |
| (rest day) | ||
| nice relaxing very gentle swim
did about 1km, with some stretching at random points and sauna half way through. | ||
| Core 26:00 [3] | |
| (rest day) | ||
| Core Exercises in my room:
did some from circuits and some of my own, somehow managed to give myself a cruel finish though...side plank, ski sit, plank all for 1min. | ||
Thursday Nov 22 | ||
| Running (ShUOC Intervals) 59:00 [3] | |
| shoes: Asics GT-2120 | ||
| run down to Endcliffe park
5min / 3min / 5min / 3min / 5min 1min rec for each was shattered before we started, so was good jog they were long intervals, wouldn't have managed short ones. ran them ok, steady-ish pace, did the last 5min fartlek because didn't want to push hard for it as I was knackered and my quads were feeling pretty tight. ran back usual way, via fullwood/ranmoor | ||
Wednesday Nov 21 | ||
| Running 10:00 [2] | |
| shoes: Asics GT-2120 | ||
| bit of jogging before and after run | ||
| Running (7 William Hills Race) 42:00 [4]* | |
| spiked:6/7c shoes: Asics GT-2120 | ||
| felt shattered after track yesterday still so was pretty slow.
ran an extra 400m just after Hunter's Bar cos I couldn't read my map, but other than that didn't really go wrong anywhere. was just behind Neil at Hunter's bar, then I messed up and lost him and Jan, managed to catch them by ponds and was ahead up high street. was with Neil at St.Georges but he went a better route back to springvale and I only knew the main road way so lost 55sec to him on last leg. | ||
Tuesday Nov 20 | ||
| Running 1:18:00 [3] | |
| ahr:150 max:183 shoes: Asics GT-2120 | ||
| run from home to track (straight through town)
warm up + drills at track warm down + run back to western park-ish with OJ, RobB, MikeS, camel and Al. got lift with Al up to Broomhill then ran down to flat. | ||
| Track (Intervals) 24:00 [5] | |
| ahr:186 max:197 shoes: Asics GT-2120 | ||
| long 6min intervals * 4
1. 1500m 4:42 / 1:18 rec ~ pretty quick but felt ok...bad move though (pb?) 2. 1500m 4:52 / 1:08 rec ~ still felt quite good, able to keep effort up 3. 1500m 5:03 / 0:57 rec ~ started to get pretty tired towards end, couldn't keep with OJ etc. 4. 1200m 4:19 -> warm down ~ felt dead, really slow and glutes felt bit tight. | ||
Monday Nov 19 | ||
| Circuits 40:00 [5] | |
| ahr:143 max:185 shoes: Asics GT-2120 | ||
| moved up again
8 sets of 5 at 45/15 all the exercises seemed to be grouped into working the same muscle groups - evil | ||
| Running 40:00 [3] | |
| shoes: Asics GT-2120 | ||
| run to/from circuits
warm up/cool dwon at circuits | ||