Training Archive: DangerIn the 7 days ending 2008-07-06:
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| M | T | W | H | F | S | S | ||||||||
Sunday Jul 6 | ||
| Massage/Stretching 25:00 [2] | |
| loads of stretching during the day:
itb/quads/hams/glutes/calfs | ||
Saturday Jul 5 | ||
| Running 1:09:00 [3] | |
| ahr:144 max:185 shoes: Inov8 Mudclaw 330 'O' | ||
| long run with shminty. parked by moel arthur as usual, but fancied something different than the usual route. so took diagonal path over the first hill and down into cilcan, up the fell race route to top of meol fammau then back along main ridge. felt really tired. no itb pain :) | ||
| Massage/Stretching 10:00 [1] | |
| did itb/quads/hams | ||
Friday Jul 4 | ||
| Note | |
| (injured) (rest day) | ||
| when I was jogging after session yesterday I got a really sharp stabbing pain on the outside of my left knee...in the tendon or something. I couldn't even run with it...
went out with the primary school's running club today to lead some orienteering for them on one of my new maps...mainly standing around, but when i was nailing it round at the end to collect controls I got the same stabbing pain again...very odd. gonna ice it now and see what happens... | ||
| C • sounds like 4 | ||
Thursday Jul 3 | ||
| Running warm up/down 10:00 [3] | |
| shoes: Inov8 Mudclaw 330 'O' | ||
| run up the hill to the start | ||
| Orienteering 23:40 [5]4.5 km (5:16 / km) | |
| ahr:165 max:183 shoes: Inov8 Mudclaw 330 'O' | ||
| Eryri evening event
thought it was worth going along. free run for being a junior :D was simple, run orange or green. and pin punching.. was reasonably good course (except number 4, which was in completely the wrong place) ran well, caught shminty at #4 because the crag the control was circled on no longer existed, and the control was a good 100m up the hill on another crag which faced vaguely the same direction...(the draw backs of using a 16yr old 1:15000 map)..was a bit annoying when I came over the rise from number 6 and could see my 2 remaining controls..so put the map away and ran. probably lost about 2.5 - 3minutes in total, mostly at #4 | ||
| Orienteering 30:00 [4]5 km (6:00 / km) | |
| ahr:146 max:168 shoes: Inov8 Mudclaw 330 'O' | ||
| went back out after the course, checked out some small detail areas and ran most of the course backwards, was suprised at how many of the legas had completely different optimum routes, depending on which direction you ran them.. | ||
Wednesday Jul 2 | ||
| Running warm up/down 15:00 [2] | |
| shoes: Inov8 Mudclaw 330 'O' | ||
| fair amount of running before I started...felt pretty sluggish but wanted to get a proper warm up in | ||
| Orienteering 33:06 [4]6.5 km (5:06 / km) | |
| ahr:150 max:180 shoes: Inov8 Mudclaw 330 'O' | ||
| Its a good job I've left it a day till filling this in...might reduce the amount of ranting I do...
Dee SEE at Marbury. ran the "call it a blue but its actually an overglorified red course". it was balls. the controller said they'd done well given the circumstances, but I could have produced a better course from my nose.yes, I am that amazing. lost amount minute at #1 cos it was on a ditch which had a thicket the far side....problem was, the thicket had expanded and taken over the ditch...and the next 2 ditches before the control ditch (obviously, not shown on the map because this could give people an advantage).so this meant you ran through the wood, got to a ditch with a thicket the far side and there was no control...great.I pushed through the crap and found it after a while..didnt lose as much time as others... then 2-6 was a path run. #7 was a small gully, but the feature was drawn to big, so I was looking for a line of knolls...saw the control and ran past it, found out later on, it was mine. another minute gone. then, plenty more boredom and another dismal lap later I finished. thank god. lost over 4 minutes in total. how gay. had been getting excited about orienteering all week, with doing lots of mapping, then this happened. | ||
| Orienteering 17:00 [3] | |
| ahr:139 max:184 shoes: Inov8 Mudclaw 330 'O' | ||
| went round for another lap of the area after finishing. couldn't face re-running the course, so went round checking some of the features, and re-visited some of the controls | ||
| Running (Drills) 12:00 [4] | |
| ahr:155 max:179 shoes: Inov8 Mudclaw 330 'O' | ||
| got back to the car, and the others weren't back, so instead of sitting in the car went and did some drills.
did various drils and strides in long tussocky grass, then finished with a couple of long accelerations in the woods | ||
Tuesday Jul 1 | ||
| Note | |
| (rest day) | ||
| felt knackered all day and time slipped away so didnt get out but not too bothered | ||
Monday Jun 30 | ||
| Running (hot) 1:04:00 [3]7.2 mi (8:52 / mi) | |
| ahr:151 max:173 shoes: Inov8 Mudclaw 330 'O' | ||
| met shminty at thurstaston and went for nice cruise round one of my standard loops:
thurstaston-dungeon-beach-caldy-back over. was tough up the hills not convinced by map my run as it says my lowest elevation was 10ft even though I was running on the beach, where the sea is, i.e sea level. think distance is about right though..I thought it was slightly further. had intended to run the course from the local event at the end of my run, but it was so hot and I was pretty dehydrated so thought I'd give it a miss. will probably head out and do some surveying or something later... gorgeous day.good banter | ||
| Running 10:00 [2] | |
| shoes: Asics GT-2130 | ||
| run round to queens park, and home again to do a spot of surveying | ||