Training Archive: DangerIn the 7 days ending 2008-02-03:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Feb 3 | ||
| Running 43:00 [2] | |
| ahr:164 max:132 shoes: Adidas Swoop II | ||
| run up to Eccy Woods and back | ||
| Orienteering 30:00 [2]*** | |
| ahr:138 spiked:31/34c shoes: Adidas Swoop II | ||
| similar aims to yesterday: fine compass, distance judgement and flow
stayed in the Northern part of the area running lots of short legs between point features with lots of chage of direction. was a good session, getting my mind back into thinking about maps and visualising a lot quicker which is good. was slightly tired from yesterday, hence shorter session | ||
Saturday Feb 2 | ||
| Note | |
| slept:6.5 | ||
| rubbish nights sleep. kept awake til half 3 by flatmates music, his bass makingmy room vibrate. | ||
| Running 1:00:00 [3]* | |
| ahr:140 max:160 shoes: Adidas Swoop II | ||
| run to Loxely common and back
up through Crookes, through Bole Hill park, down to Malin Bridge and up to Loxely. malin bridge up to bole hill park was killer on the way back | ||
| Orienteering 58:28 [3]*** 5.3 km (11:02 / km) | |
| ahr:135 max:167 spiked:42/49c shoes: Adidas Swoop II | ||
| aim for session: fine compass, contour interpretation, distance judgement
planned an awesome control pick course: 4.7km, 60controls on 1:5000 overshot first few, so took a few steady to get into map and scale then was running quite well, not bothered about planning ahead though, so paused at most controls. started at east of area and looped roughly CCW, but as I got to south of area it was getting a bit dodgy amongst all the rock with it all being covered in dead bracken and snow, so cut out a few legs and carried on bit later, twiddling around in between. was pretty hard to see some of the pits, cos they were covered in snow, so had to be dead accurate | ||
Friday Feb 1 | ||
| Note | |
| (rest day) | ||
| rest today before start 'sheffield training camp'. woo | ||
Thursday Jan 31 | ||
| Running 56:00 [3] | |
| ahr:154 max:186 shoes: Asics GT-2120 | ||
| looped up into broomhill then down endcliffe cresent and cut throught to hunters bar.
ShUOC intervals: 1.5, 2, 2.5, 3, 2.5, 2, 1.5 with 30sec recovery then did relay thing after, 2 reps of about 500m. poor choice of footwear and terrential rain/snow today meant it was stupidly slippy on most of the field, so opted for the path after couple of reps. jog back up to flat | ||
Wednesday Jan 30 | ||
| Running 44:07 [2] | |
| ahr:135 max:153 shoes: Asics GT-2120 | ||
| spent all day trying to absorb mec113 by any means possible and needed a de-stress session before d-day.
up into crookes and down far side, back up through walkley and crookesmoor, down ring road, up eccy road to hunters bar and back up the hill. | ||
| Massage/Stretching 10:00 [4] | |
Tuesday Jan 29 | ||
| Running 37:09 [3] | |
| ahr:146 max:186 shoes: Asics GT-2120 | ||
| Run to track, easier than last week, allowed enough time :D
warm up drills at track legs felt tight at top/inside of hamstrings/groin after circuits but was ok running hard | ||
| Track intervals 30:56 [5] | |
| ahr:176 max:192 shoes: Asics GT-2120 | ||
| was dreading do some standard reps off 5:45 or someting crazy but luckily Ian changed the session to one which was actually quite good:
30 minute relay in pairs (camel) 6*300m, 4*400m, 1*450m, 7*200m to bring it up to 30mins. all continuous. ripped it up on the 3s leaving mike and candyman in the dust but after the first 4 trying to maintain pace felt really wheezy so eased off slightly for a few. mike/Al got ahead of us and I was struggling to pull away from candyman on the remaining 4s but once we got ont the 2s I pushed on again and died after 4 so had to grit my teeth and push till time was up. | ||
| Running 31:39 [3] | |
| ahr:153 max:166 shoes: Asics GT-2120 | ||
| run home with John. hate going homw from track, uphill all the way.
John greeted every tramp we passed on the way and got responses all round which was quite amusing, wanted to walk up the hill from johns but somehow carried on running so i could rest and eat/drink | ||
Monday Jan 28 | ||
| Running 40:00 [3] | |
| ahr:149 max:203 shoes: Asics GT-2120 | ||
| run to goodwin, warm up/warm down then run through crookes and down past ranmoor, home.
somehow hrm thinks my hr went up to 203, which is says is 101%, a bit unbelievable i think | ||
| Circuits 40:00 [5] | |
| ahr:151 max:182 shoes: Asics GT-2120 | ||
| 45/15s for 40 exercises
felt better than last week but still can't do side lifts. had some new exercises too which weren't too bad. | ||