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Training Log Archive: Bommy T

In the 7 days ending Mar 28, 2010:

activity	#	time	miles		km		+m
Running	6	1:48:34	13.67	(7:57)	22.0	(4:56)	135
Orienteering	2	1:32:30	7.27	(12:43)	11.7	(7:54)	670
Strength and Conditioning	1	1:00:00
Cycling	1	39:10	10.56	(3:42)	17.0	(2:18)	120
Total	7	5:00:14	31.5		50.7		925

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Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1

Orienteering race 55:59 [5] 5.7 km (9:49 / km) +450m 7:03 / km
(injured) shoes: x talons

I was going reasonably well today, no enormous mistakes, but i lost at least a minute on 4, another on 6 and 10, then a couple on 11. then i wasn't sure if the the road was OOB going to 13 so i went straight which wasn't great. took a funny route heading to 15 up some crags, i slipped and bashed my knee, it feels okay now (monday) but at the time it was really painful, so i called it a day.

A mixed weekend, i know i can do better at the JK.

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: x talons

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

Orienteering race 36:31 [5] 6.0 km (6:05 / km) +220m 5:09 / km
shoes: x talons

Middle on Touch Estate, could have done with a longer wu.

Started very hesitantly, too nervous really, lost quite a lot on 2, then i got a grip and started running well, ralph caught up at 6, which helped keep the pace up, he kept disappearing out of sight, but i concentrated well and didn't mess up, he got clean away near the end. disappointed with my fitness today, and lack of confidence. but overall a good result.

Running warm up/down 7:00 [2] 0.8 km (8:45 / km)
shoes: x talons

Friday Mar 26, 2010 #

11 AM

Running 26:25 [2] 5.4 km (4:54 / km) +30m 4:46 / km
shoes: Saucony Guide 3

easy run to stretch the legs.

Thursday Mar 25, 2010 #

12 PM

Cycling 39:10 [2] 17.0 km (2:18 / km) +120m 2:14 / km

the usual short route towards crowton around the lanes on the road bike, took it easy.

Wednesday Mar 24, 2010 #

5 PM

Running tempo 22:01 5.4 km (4:05 / km) +35m 3:57 / km
shoes: Saucony Guide 3

back home so ran the triangle, what a classic!

started slow but increased the pace quickly because i was feeling good, jogged home from the crossroads.

Tuesday Mar 23, 2010 #

Running warm up/down 8 [2] 1.4 km (6 / km)
shoes: Brook Cascadia

Running intervals 11:00 [5] 2.5 km (4:24 / km)
shoes: Brook Cascadia

2*4min (3min) in ruskin park, was going to do 4 reps, but my legs were feeling very sore and stiff, especially my hamstrings. Not good, walked/jogged home in discomfort

Monday Mar 22, 2010 #

Running 22:00 [2] 4.0 km (5:30 / km) +70m 5:03 / km
shoes: Saucony Guide 3

Strength and Conditioning 1:00:00 [3]

wu and bar wu

Backsquats 6*60,60,65,65kg
Half Squats 6*80,90,90,90kg

3*12*pressups/chins/dips
rollouts

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