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Training Log Archive: Bommy T

In the 7 days ending Feb 1, 2009:

activity # timemileskm+m
  Strength and Conditioning2 3:00:00
  Running4 2:58:51 19.92(8:59) 32.06(5:35) 496
  Orienteering2 2:12:59 14.12(9:25) 22.72(5:51) 43515 /30c50%
  Total7 8:11:50 34.04 54.78 93115 /30c50%

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MoTuWeThFrSaSu

Sunday Feb 1, 2009 #

Running 7:00 [1] 1.4 km (5:00 / km)

jog to goodwin because i was late.

Running warm up/down 26:53 [2] 4.57 km (5:53 / km)

run to start, drills...the usual stuff.

Jog bck to the car from the finish after my run..2.3k!

Orienteering race 1:17:26 [4] *** 15.54 km (4:59 / km) +135m 4:47 / km
spiked:15/30c

Clumber Park M21L, straight line distance 12.32k.

My first Orace in 8 weeks, so the aim for today was just to find out what i need to work on in the next few weeks before the selection races start. A very scrappy run which was to be expected, lots of small mistakes and one medium length mistake, thankfully no big mistakes! A lot of track/path running because of the brambles in the wood hence a lot of extra distance.

I will do some detailed analysis 2morow, but basically a 1.5-2min mistake plus a lot of 15-30sec mistakes and maybe a 1min mistake too. A clean run would have been about 10min faster than this, so yeh it wasn't great.

Pleased with how my stamina has improved, i was feeling good right to the end and got a few good splits in the last section in the open.

I need to work on making a plan for each leg, with a good AP. Also fine navigation and control flow.

Route

Saturday Jan 31, 2009 #

Orienteering 55:33 [2] *** 7.18 km (7:44 / km) +300m 6:24 / km
shoes: VJ Falcons

whooo orienteering! for the first time in ages. Magic organised a sesh in Beeley, quite a nice bit of wood, quite easy but mapped with a good amount of detail. Me and ba-ba did some of the controls from the BUSA relays, one of us Oing while the other commented on technique, then we did some talk-O. Took me a while to get into the 1:5000 scale, and my technique was very rusty...especially looking at the map whilst running! But felt i was doing better towards the end. Ba-ba was running well through the terrain, and getting most of the controls cleanly...just needs to look ahead a bit more rather than looking at the map too much, simplification would help this. Its always harder when there are no controls out...but better training!

Legs were quite fatigued today, and inside of both legs were niggling.
I'm very suspicious of the climb gps reckons we did...it was hilly but not that hilly!

Friday Jan 30, 2009 #

Strength and Conditioning 1:30:00 [3]

el hallam con dave

standard warm up + dynamic bar warm up: shrugs, clean, overhead squats, snatch
overhead squats with med ball: 3*10*20kg
back squats: 3*10*50kg (55kg on last set)
split squats 2*10*30kg on each leg
split squats 1*10*35kg on each leg

Dumbell superset: 4*(Chest press and Incline row 12*10kg)
Chins superset with dumbell shoulder press: 4*12*9kg then 12,10,10,8 reps of chins without assistance...chins using biceps is so much easier)

Warm down stretching etc

I love the fact that we just walked into the SnC suite, nobody checked who we where, then when everyone else finished the guy (dave h wasn't there) just gave us the keys and told us to lock up when we finished! they need to sort out their security.

Thursday Jan 29, 2009 #

Running warm up/down 31:13 [2] 4.89 km (6:23 / km)

Run down to intervals, drills etc. then jog back afterwards. My left shin had a dull ach in it everytime my left leg hit the ground...dont know what thats all about :( felt worse on the roads.

Running intervals 17:30 [5] 4.13 km (4:14 / km)

Not many ppl there tonight, only 10, looks like exams r taking their toll...luckily i finished mine 2day and have now got 10 days off before lectures start again...uni life is tough :)

Pyramid session .:mud factor 4:.
30sec (30sec rec)
1min (30sec rec)
1.5min (30sec rec)
2min (1min rec)
2.5min (1min rec)
2min (30sec rec)
1.5min (30sec rec) little rob nailed it and i kept up with him :)
1min (30sec rec)
30sec ran this flat out

Felt really good tonight and was able to push hard, shin didnt hurt during the actual sesh. Good group to push hard with; me, callum, neil and little rob, though callum and neil dropped off towards the end.

Didn't split my watch so the distance is a bit dodgy.

Wednesday Jan 28, 2009 #

Running warm up/down 24:23 [2] 4.45 km (5:29 / km)
shoes: Nike trainers

run to open hill in bingham, short way there and back.

Running hills 32:00 [5] 5.57 km (5:45 / km) +296m 4:32 / km
shoes: Nike trainers

Same hill sesh as we did a couple of weeks ago avec chris, because we had an exam when the long run up kinder was on :(

8 reps of:
80% effort all the way up
jog hafway down to tree line
100% effort to the top
jog down recovery plus 30sec rest which we added so we could increase the quality.
And we had a 2min rest after the 4th rep.

Very tough session this, a real mental test. I'm sure i wouldn't have managed 8 if i was running on my own. I felt tired despite having a rest yesterday...maybe it's just because it's such a hard sesh. Won't be doing this one again for a while!

Tuesday Jan 27, 2009 #

Running 39:52 [2] 7.05 km (5:39 / km) +200m 4:57 / km
(rest day) shoes: Nike trainers

Recovery run after my exam. Through endcliffe then did a bit of exploring in bingham, found lots of mud and hill. Was getting dark by the time i got back and it was drizzling, but it was good to get out.

Monday Jan 26, 2009 #

Strength and Conditioning 1:30:00 [3]

Hallam with daveA. Usual warm up minus yoga. Bar warm up then;
2*10*20kg overheads with mb
3*10*50kg back squat
2*10*30kg split squats (2 sets on each leg)

Technique is really coming along nicely, and i found everything much more comfortable this time.

Then db circuit 10kg
superset of;
4*12 chest press
4*12 incline row
4*10 shoulder press (9kg)
4*12*assisted pull up -12kg.

Stretching for a warm down.

Note

meh, shud hav gone 2 circuits.

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