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Training Log Archive: Bommy T

In the 7 days ending Feb 8, 2010:

activity	#	time	miles		km		+m
Running	6	3:08:03	24.17	(7:47)	38.9	(4:50)	515
Orienteering	2	3:01:40	19.82	(9:10)	31.9	(5:42)	570
Strength and Conditioning	1	1:00:00
Circuits	1	40:00
Total	7	7:49:43	43.99		70.8		1085

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Monday Feb 8, 2010 #

Note
(rest day)

easy week

Running 10:00 [1] 1.5 km (6:40 / km)

Circuits 40:00 [1]

Sunday Feb 7, 2010 #

Event: (SROC, UK) Farleton Knott

Orienteering 2:14:25 [4] 21.9 km (6:08 / km) +570m 5:26 / km
shoes: x talons

Tim Watkins Trophy. Farleton Knott

Really good event, it would have made up for yesterday if i hadn't stupidly missed a control out in the score section, gutted to have run that far only to mp.

was with a train of dave, treb, and kris for the first loop, sat back and let the others do most of the work, made quite a few small mistakes. then we split up a little for the second loop. I caught Andy Llewllyn and got a small lead but bonked going to the penultimate control and he overtook me. nice to have ppl around for that distance, bit of gaffling would have spiced things up a bit though.

very physical and the limestone was lethal especially without dobs.

Saturday Feb 6, 2010 #

Event: Carlisle Nopesport Urban O League

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)

Orienteering 47:15 [5] 10.0 km (4:44 / km)
shoes: Saucony Progrid Ride

another complete cock up at an urban race. i really dont enjoy this kind of orienteering. if i planned ahead more i could do a lot better.

Friday Feb 5, 2010 #

3 PM

Running 20:00 [2] 4.0 km (5:00 / km) +70m 4:36 / km
shoes: Saucony Progrid Ride

Strength and Conditioning 1:00:00 [3]

same as monday, got really low on the squats. upped the weight a level on the upperbody circuit.

Thursday Feb 4, 2010 #

Running 41:12 [3] 9.6 km (4:17 / km) +85m 4:07 / km
shoes: Saucony Progrid Ride

Accelerate and back. ordered some trail shoes.

C • why 2

Wednesday Feb 3, 2010 #

2 PM

Running 44:51 [3] 10.0 km (4:29 / km) +200m 4:05 / km
ahr:168 shoes: inov8 mudclaw O

Rivelin 10k loop with shminty. felt tired.

Tuesday Feb 2, 2010 #

6 PM

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: inov8 mudclaw O

Running intervals 40:00 [5] 8.3 km (4:49 / km) +160m 4:24 / km
ahr:182 shoes: inov8 mudclaw O

Ponderosa Intervals with a quality group. 10*830m loop of the park steady climb with a few dips then downhill at the end, nice loop. around 60sec rest.

3.08, 2.58, 2.59, 3.00, 3.03, 3.05, 3.06, 3.09, then half loop because my lower back went again, 3.05.

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