Training Log Archive: daveabramsIn the 28 days ending Feb 28, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||
Sunday Feb 28, 2010 #
Running warm up/down 6:23 [3] 1.6 km (3:59 / km) +17m 3:47 / km
ahr:140 max:158 shoes: New Balance 769
Cycling 30:00 [3]
ahr:145 max:154
knee slightly sore from yesterday
Gym 23:22 [1]
ahr:112 max:150
Saturday Feb 27, 2010 #
Cycling 18:25 [4] 5.63 km (3:16 / km) +115m 2:58 / km
ahr:153 max:175 shoes: New Balance M768 2
Orienteering 33:41 [2] 4.55 km (7:24 / km) +74m 6:51 / km
ahr:140 max:168 shoes: Walsh PB Ultra Extreme 2
Orienteering 16:38 [3] 3.23 km (5:09 / km) +87m 4:32 / km
ahr:150 max:171 shoes: Walsh PB Ultra Extreme 2
Cycling 22:34 [3] 6.08 km (3:43 / km) +123m 3:22 / km
ahr:146 max:173 shoes: New Balance M768 2
Friday Feb 26, 2010 #
X-trainer 25:00 [3]
shoes: New Balance M768 2
Gym 15:00 [3]
shoes: New Balance M768 2
Wednesday Feb 24, 2010 #
Cycling 45:00 [3]
shoes: New Balance M768 2
X-trainer 45:00 [3]
shoes: New Balance M768 2
Gym 30:00 [2]
shoes: New Balance M768 2
Running 12:00 [2]
shoes: New Balance 769
Tuesday Feb 23, 2010 #
Running 5:03 [2] 1.33 km (3:48 / km) +7m 3:42 / km
ahr:137 max:155 shoes: New Balance 769
seems all the niggles in portugal were all related and are now getting better. got lots more exercises to be busy with. still best to keep off the roads for the time being so going to stick to the bike/xtrainer
Gym 58:35 [2]
ahr:125 max:170 shoes: New Balance M768 2
30 mins x trainer - felt good and upped the resistance a bit in the last 5 mins
lots of stretching + core + weights
Monday Feb 22, 2010 #
Gym 50:00 [3]
shoes: New Balance M768 2
core+weights
Sunday Feb 21, 2010 #
Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Vasque Celerator
really wanted to go on a long run in the snow but needed to rest the knee a little. getting better now.
Saturday Feb 20, 2010 #
Gym 50:00 [3]
shoes: New Balance M768 2
25 mins weights and core
calf seems a little better but knee still giving a few probs
Thursday Feb 18, 2010 #
Gym 1:00:00 [3]
shoes: New Balance M768 2
10 min warm
4*3 min hard with 1 min off
5 min warm down
weights/core/stretching
knee feels a lot better but still got soreness in right calf
Wednesday Feb 17, 2010 #
Note
generally happy with how POM went technically bar day 3 and pleased I finished with a respectable result. concentration seemed to be lacking a lot of the time and this showed with some big mistakes. still need to use compass more, especially with direction in/out of the control. just need to get fit and be injury free now....
Gym 50:00 [3]
shoes: New Balance M768 2
knee hurting a lot less now so will hopefully go soon
+ a few weights/core/stretching
Tuesday Feb 16, 2010 #
Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +1m 9:57 / km
shoes: Walsh PB Ultra Extreme 2
Orienteering race 40:55 [5] 8.4 km (4:52 / km) +16m 4:50 / km
shoes: Walsh PB Ultra Extreme 2
knee was hurting a little before the start but blocked out the pain during the race.
definitely the best race technically I've had in a long while. no more than 1 min of mistakes over the whole course. shame I'm not that fit at the moment as I think I could have a run a really good time. area today was tecnically a little easier and a lot of the course used really obvious features. mainly just straight line on a good compass picking off the features. went off line once and lost ~30 secs. still 7 mins down on hubmann so need to get a little fitter!
Monday Feb 15, 2010 #
Running warm up/down 15:00 [2] 0.89 km (16:51 / km) +2m 16:41 / km
shoes: Walsh PB Ultra Extreme 2
Orienteering race 1:55:30 [4] 19.0 km (6:05 / km) +46m 6:00 / km
shoes: Walsh PB Ultra Extreme 2
aim was to just get around the course today which I did....just. possibly the worst I've ever orienteered and felt liek I should be running a yellow course. was 3rd to last starter on elite and pretty much saw no one out there. made a huge mistake going to 2 even though I'd picked off the features on the way. took ages to relocate. then made another massive mistake going back to the common control at 8; . went thorugh 20 to get to 14 but then decided to go back to 20 afterwards instead of 15 - knob. another shocker at 18 and felt like giving up. hip and knee were pretty painful but decided I should at least finish. made a couple of other small errors. best orienteering came at the end when I was racing to get back under 2 hours. maybe need to simplify more often!
head was all over the place today and couldn't concentate. may be due to lack of fitness and tiredness affecting concentration but definitely one to put behind me. distance is a guess as somehow managed to turn off the garmin half way round. was 12km up until half way to 18.
Sunday Feb 14, 2010 #
Running warm up/down 15:00 [2]
shoes: Walsh PB Ultra Extreme 2
Orienteering race 42:54 [5] 8.0 km (5:22 / km)
shoes: Walsh PB Ultra Extreme 2
aim was to have a clean run today and hopefully the back would hold out. unfortunately made a big mistake coming out the first butterfly so was stuffed from then on. didn't use my compass enough in and out of the controls. came out the butterflies with a canadian guy who I was with for the rest of the course. we took it in turns leading up until the spectator then I went for it a bit more on the last loop. was orienteering pretty after. downloaded and apparently mispunched on the control after the butterflies. there was loads of problems with the shef si cards and me and rich robinson both had the same problem on the same control. hopefully should get reinstated.
Note
Saturday Feb 13, 2010 #
Running warm up/down 14:01 [2] 2.09 km (6:42 / km) +14m 6:30 / km
shoes: Walsh PB Ultra Extreme 2
Orienteering race 48:11 [4] 8.32 km (5:47 / km) +64m 5:35 / km
shoes: Walsh PB Ultra Extreme 2
started off ok but got confused going to the centre of the butterfly. couldn't see the open land with scattered trees symbol so didn't go far enough. eventually got round the butterfly loops and headed off on the long leg to 11. then my back seized up and really started aching a lot so decided to just stop there. think it was a combination of the sand and not running in terrain for a while. bit annoying but think it was the right decision to stop
Running warm up/down 18:30 [2] 2.13 km (8:41 / km) +28m 8:09 / km
shoes: New Balance 769
Orienteering race 21:34 [5] 4.25 km (5:04 / km) +14m 4:59 / km
shoes: New Balance 769
back had eased off a lot so decided to run the night sprint. really cool area with lots of intricate streets and narrow passageways. didn't have much pace and a few small errors so was quite a way down. good fun though
Friday Feb 12, 2010 #
Orienteering 32:53 [2] 4.02 km (8:11 / km) +34m 7:51 / km
shoes: Walsh PB Ultra Extreme 2
rand round with tommy b and ash (for the first bit). just getting into the terrain and getting used to the 2.5m contours. few small errors but not too bad
Orienteering 18:39 [3] 3.07 km (6:04 / km) +12m 5:58 / km
shoes: Walsh PB Ultra Extreme 2
just jogged round a few controls as didn't want to do too much more. was really good for the first few but got really confused with the vegetation at the end
Monday Feb 8, 2010 #
Note
(sick) (rest day)
Sunday Feb 7, 2010 #
Orienteering 1:18:38 [4] 12.09 km (6:30 / km) +365m 5:39 / km
shoes: Walsh PB Ultra Extreme 2
legs were feeling quite bad at the start and had picked up a cold overnight (probably from the freezing village hall)
bit of a slow start which was quite good for my legs! then was in a pack with bommy t, treb, kjones and some random guy who was quite quick. was leading for a few of the controls and felt good. but made a few silly mistakes as well which was quite disappointing. glad to stop half way round though as chest felt awful.
Running warm up/down 14:27 [1] 1.63 km (8:52 / km) +55m 7:35 / km
shoes: Walsh PB Ultra Extreme 2
then went for a jog in the other part of the area to warm down
Saturday Feb 6, 2010 #
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance 769
Orienteering race 44:38 [5] 10.24 km (4:22 / km) +62m 4:14 / km
shoes: New Balance 769
bit of a dodgy start but got into it after he first few. made a few small mistakes and one silly route choice but legs fel quite bad by the end.
Friday Feb 5, 2010 #
Note
(rest day)
Thursday Feb 4, 2010 #
Gym 30:00 [1]
shoes: New Balance 769
Note
Wednesday Feb 3, 2010 #
Running long 2:06:30 [3] 23.06 km (5:29 / km) +483m 4:58 / km
ahr:162 max:185 shoes: Vasque Celerator
rivelin, redmire woods, fulwood, porter brook
was a pretty brisk pace and was a little way behind most of the way round. completely knackered in porter brook so walked from endcliffe park up to fulwood road. then jogged back through Broomhill.
left calf was hurting a little on the roads near the end. quads completely shot now. think there was still some tiredness from S&C on Monday
Monday Feb 1, 2010 #
Gym 1:09:19 [2]
ahr:123 max:167 shoes: New Balance 769
3*6*50kg back squat (felt it on the last set)
calf raises
dips, chins, press ups 12*4
SB rollouts and reverse hypers 3*12
bit of massage
Running warm up/down 12:32 [2] 2.5 km (5:01 / km)
ahr:151 max:166 shoes: New Balance 769