Training Archive: DangerIn the 7 days ending 2008-04-06:
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| M | T | W | H | F | S | S | |||||||||
Sunday Apr 6 | ||
| Event: British Sprint Championships | ||
| Running warm up/down 1:02:00 [3] | |
| shoes: Adidas Swoop II | ||
| running before and after both races. | ||
| Orienteering race (BEOC Sprint (Qual)) 13:53 [5]*** 2.9 mi (4:46 / mi) | |
| spiked:24/27c shoes: Adidas Swoop II | ||
| pretty clean except exiting the woods when I went way too far left and got to the houses and had to go round. made few more small errors, then about 4 controls ina row after spectator I had to wait about 2sec at each for punters to work out how to put one bit of plastic onto another. screamed at several people.
was happy that I managed to run a constant pace throughout lost 56sec in total :( | ||
| Orienteering race (BEOC Sprint (A Final)) 15:06 [5]*** 3.1 km (4:52 / km) | |
| spiked:23/24c shoes: Adidas Swoop II | ||
| only really made one big mistake on no.3 started running left when I had already looked ahead and knew I couldn't get through. dont know what I was playing at.
generally felt bit tired really, physically and mentally. was fairly clean through the rest but loosing one or two seconds on most legs through slight hesitations or not knowing exactly where the kite should be. alright race. should have been running quicker though. | ||
Saturday Apr 5 | ||
| Event: British Elite Middle Distance | ||
| Running warm up/down 30:00 [3] | |
| shoes: VJ Integrator 2007 | ||
| Orienteering race (BEOC Middle) 43:24 [4]*** 6.5 km (6:41 / km) | |
| spiked:21/23c shoes: VJ Integrator 2007 | ||
| pretty clean run. only made two small errors. lost 15sec on 8 - too far right and 25sec on 11, got confused by a spur on the way to it. I was still in Goteborg snow mode I think, so I was taking mavric path routes which would never be quicker unless the area was covered in 2m deep mud. so ont 13 I lost 45sec - 1min on route choice and on 18 prob lost 20sec maybe. other than that I was just slow after no.11 and was struggling to maintain a reasonable pace.
my legs are still fealing it from last week I think my ankle was sore again today. not sure why cos its been ok mostly since JK but was hurting throughout my run, was still pushing on it though... | ||
Friday Apr 4 | ||
| Note | |
| (rest day) | ||
| resting it up and going over maps/strategies for the weekend
saw a couple of the guys from The Coral when I was out yesterday, but I wasn't running, so no points. although...does this game only count in Sheffield? I'm guessing its pretty damn hard to get points anywhere else anyway... | ||
| C • maybe in... 2 | ||
Thursday Apr 3 | ||
| Core 30:00 [4] | |
| shoes: feet | ||
| was feeling quite tired today, so decided to try out GG's core session on my own. went pretty well, I could only hold press-ups at the bottom for a few seconds but other than that I managed everything. even did side plank dips! all the crunches at the end were pretty hard work though | ||
Wednesday Apr 2 | ||
| Orienteering intervals 41:00 [3]*** 7 km (5:51 / km) | |
| ahr:149 max:163 spiked:19/23c shoes: VJ Integrator 2007 | ||
| O' tech session on Thurstaston with Shminty
Chris had planned a couple of control pick style loops and a 'long' legs loop which we both ran with gentle navigating between the loops. was aiming to be accurate and to flow smoothly between controls. would have perhaps been better if Beasant could have been bothered to join us to do some trains or something... | ||
| C • yeh sorry about that. i wan... 2 | ||
| Running 28:00 [3] | |
| ahr:141 max:158 shoes: VJ Integrator 2007 | ||
| Chris got so annoyed with how inaccurate the map is he didn't want to do any more navigation so we went for a gentle run. from south of common through sssi area up to Irby hill and back down over the main part of the common to the car park | ||
| C • ... 2 | ||
Tuesday Apr 1 | ||
| Running 24:00 [3] | |
| shoes: Asics GT-2120 | ||
| run out across the beach from home to red rocks
+ run back across beach from the sea at end of session | ||
| Running intervals 27:00 [4] | |
| shoes: Asics GT-2120 | ||
| intervals, on the beach, against strong prevailing wind = quality session
really sunny and really windy, but warm southerly wind so was really pleasant for training. 6*3min effort with 90sec rec. managed to get 3 and a half of the reps against the wind as I started running towards Wales, then turned and did the remaining reps along the line of the incoming sea back towards home. | ||
Monday Mar 31 | ||
| Massage/Stretching 15:00 [2] | |
| (rest day) shoes: feet | ||
| nice easy day to leg last week get through my legs | ||