Training Log Archive: daveabramsIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Cycling 5:00 [2]
Frisbee 40:00 [1]
Cycling 17:01 [5] 7.53 km (2:16 / km)
Monday Jun 29, 2009 #
Tennis 1:00:00 [2]
body still aching from the weekend
Sunday Jun 28, 2009 #
Frisbee 1:00:00 [4]
won all 3 again to take the tournament win :D
body is aching all over now so lots of stretching tomorrow
Saturday Jun 27, 2009 #
Frisbee 1:00:00 [4]
3*35 min games
really hard work on the sand - quite similar to intervals/fartlek in a way
Friday Jun 26, 2009 #
Running 37:01 [3] 6.54 km (5:40 / km)
shoes: New Balance M768 2
Thursday Jun 25, 2009 #
Circuits 20:00 [1]
Wednesday Jun 24, 2009 #
Orienteering warm up/down 15:00 [1]
shoes: Walsh PB Ultra Extreme 2
warm up/down before/after midddle
Orienteering 12:30 [5] 2.0 km (6:15 / km)
shoes: Walsh PB Ultra Extreme 2
really good event with 4 courses
did 'Nick's course' first
1:5000 map of congo stream
good race overall. mucked up 2 quite badly but pretty much clean for the rest
Orienteering 4:55 [5] 1.0 km (4:55 / km)
shoes: Walsh PB Ultra Extreme 2
really intense course going in and out of a taped maze
only mucked up one control which wasn't in the maze
Orienteering 40:00 [4] 6.0 km (6:40 / km)
shoes: Walsh PB Ultra Extreme 2
was pretty tired after the previous courses and never really got into it.
some very dubious mapping, especially of vegetation. lost quite a lot of time on a couple of controls. had a little niggle in my right calf so just kept it steady
Orienteering 2:40 [5] 0.8 km (3:20 / km)
shoes: Walsh PB Ultra Extreme 2
6 groups of 4 controls. picked up some descriptions after the start and had to find your control in each group. 1st attempt was awful, don't think I guessed any of them right. had another go and was fastest on that course.
Tuesday Jun 23, 2009 #
Running warm up/down 15:00 [1] 1.61 km (9:19 / km)
shoes: New Balance M768 2
jog back from hills
+ a little stretching
Running hills 16:17 [5] 2.28 km (7:09 / km) +180m 5:07 / km
shoes: New Balance M768 2
2 sets of 6 with 2 min break in between each set
jog down recovery
about 95m with 15m climb
36,38,40,38,38,37
33,38,39,38,37,35
Monday Jun 22, 2009 #
Running 32:39 [3] 7.49 km (4:22 / km) +30m 4:16 / km
ahr:159 max:179 shoes: New Balance M768 2
vapery lane, sheets heath
outside of calves really aching so stretched a little afterwards
Sunday Jun 21, 2009 #
Orienteering 1:10:00 [4] 9.5 km (7:22 / km)
shoes: New Balance MT840's
we were way off the lead when it came to me so there wasn't any pressure. was pretty much light by the time I got out, just needed a light to read the map for the first 15 mins or so
started off well after a hesistant first control. good up until no 7 and 8. then some crap mapping of a boulder field - which was a few rocks - just like the rocky ground symbol. ran to another control then realised I was actually in the right place. lost confidence from this point. mucked up 11 by 2 mins. then did a 180 coming out of it to the long leg. pretty much no map contact on the long legmeant I was really hesistant and was lucky to run into a huge depression. not bad from this point onwards, except for another 2 min error after the spectator.
pretty crap overall. seem to lose a lot of concentration when tired and never really regain it. more time racing with maps needed.
came 3rd overall in the end
Saturday Jun 20, 2009 #
Running warm up/down 5:00 [1]
shoes: New Balance MT840's
Orienteering 40:42 [3] 6.0 km (6:47 / km)
shoes: New Balance MT840's
treated it as training as was first time with a map for a while. started 1.5 mins behind danger and i promptly fecked up no2 and he caught me. thought about letting him go but decided to see if I could push it on a little. stomach then decided to feel crap so wasn't feeling to good for the rest of the way. found it really hard to concentrate and was struggling in the heather. pretty much turned into a terrain run in the end. dave got away a bit on the long leg at the end but was hesistant so I caught up again. not really sure why I felt so tired, maybe because first time in terrain for a while.
Thursday Jun 18, 2009 #
Running warm up/down 8:00 [1] 1.67 km (4:47 / km)
shoes: New Balance M768 2
Running tempo 21:01 [5] 5.54 km (3:48 / km) +15m 3:45 / km
ahr:177 max:186 shoes: New Balance M768 2
planned to go for 30 mins but set off way too quick. ended up getting a stitch and was slowing rapidly so stopped for a 2 min break. then carried on at a decent pace.
out: 12:04 - 3.34km
back 8:56 - 2.40km slightly shorter route back along canal
Wednesday Jun 17, 2009 #
Running warm up/down 7:20 [2] 1.5 km (4:53 / km)
shoes: New Balance M768 2
then v short run back home
Running 20:00 [5] 4.69 km (4:16 / km) +20m 4:11 / km
shoes: New Balance M768 2
15s on, 15 off. was aiming to do 30 mins but ate a bit too close to running so got a really bad stitch. still a good session though. surprsingly tiring session.
reps ranged from 40-80m avergaing about 65m
recoveries about 40m
Tuesday Jun 16, 2009 #
Cycling 15:13 [4] 5.84 km (2:36 / km) +20m 2:34 / km
ahr:155 max:175
Gym 30:00 [2]
really small gym so not much equipment - especially a lack of olympic bar. apparently there expanding soon though so that should be good.
stayed around a bit afterwards to do some arm stuff
Swimming 10:00 [3]
Cycling 17:07 [4] 6.45 km (2:39 / km)
ahr:150 max:185
took a slightly different route back taking in more of the canal.
Monday Jun 15, 2009 #
Running 27:46 [3] 6.33 km (4:23 / km) +85m 4:07 / km
ahr:160 max:178 shoes: New Balance MT840's
Friday Jun 12, 2009 #
Running 30:00 [2]
shoes: New balance M768
Thursday Jun 11, 2009 #
Gym 1:00:00 [3]
did quite a bit of arm stuff with warm up/down on the bike
also some core
Wednesday Jun 10, 2009 #
Running 29:53 [3] 7.14 km (4:11 / km) +30m 4:06 / km
shoes: New Balance M768 2
needed a rucksack and new fell running/o shoes.
really helpful staff. did gait analysis on loads of shoes (including my current road shoes. turns out I've got too much cushioning/correction which is putting more strain on different parts of my calf. may explain some of the problems I've been having.
looked at the Brookes Cascadia and New balance 840's. not the best grip but good cushioning which is what I really need. tried some 12's on in both but they didn't fit. really liked the cascadias so they said they'd order some in. then just before I left, steve found some 13.5's in the 840's which fitted so I ended up getting them instead. only problem is the mesh on the side but he said I could take them back if they don't last properly.
also got a 25L OMM sac which is so nice to run in compared to the 10 piece of crap I have at the moment. also pretty waterproof as I got stuck in the monsoon on the way back
Running 27:49 [4] 6.31 km (4:25 / km) +100m 4:05 / km
shoes: New Balance M768 2
actually went the right way this time so was a bit shorter
it was WET!
Tuesday Jun 9, 2009 #
Running warm up/down 10:20 [2] 2.5 km (4:08 / km)
shoes: New Balance M768 2
jog back down riverdale to endcliffe - ran back past some chavs who shouted 'run forest run' whilst I was doing the reps. one of them decided to try and run alongside shouting 'you aren't so good now', then proceeded to trip over. that'll teach him
Running hills 16:00 [5] 2.8 km (5:43 / km) +350m 3:31 / km
shoes: New Balance M768 2
7* 210m reps at ~80% with jog down recovery. I guess the climb is about 50m. was planning on doing 8 but got a mega stitch on the 7th so decided to leave it there.
gps went crazy: http://connect.garmin.com/activity/6829021 for some unknown reason.
Saturday Jun 6, 2009 #
Running 11:22 [5] 2.59 km (4:23 / km) +110m 3:37 / km
shoes: New Balance M768 2
legs felt really good up the long steady climb at the start. then I got a really bad stitch. tried to keep going for a bit but wasn't getting better so stopped. waited a few mins then started again but it just came back
Running 27:00 [3] 6.3 km (4:17 / km) +70m 4:04 / km
shoes: New Balance M768 2
route: riverdale - ranmoor park rd, darwin lane, manchester road, tapton crescent road (got stitch here) - crookes - school road - crookes valley rd - arts tower- concourse - glossop road, clarkehouse - broomgrove road - eccy road - endcliffe park - riverdale
should be able to take quite a few mins off next time.
Friday Jun 5, 2009 #
Tennis 1:30:00 [1]
was persuaded out for some tennis in the pouring rain instead :S
Wednesday Jun 3, 2009 #
Running 20:24 [2] 4.27 km (4:47 / km) +70m 4:25 / km
shoes: New Balance M768 2
then back home after
Strength and conditioning 1:05:00 [3]
shoes: New Balance M768 2
did 10 mins on the bike waiting for dave to get his U-Card
then front squats 12,10,6,6,3 on 20,25,25,30,30 felt much better than last week :)
4*6 jump squat on 35,40,40,40 - first time doing these; was pretty good
then db circuits: incline row/chest press * 3 (12kg, 10, 10) - arms were knackered
barbell, dips and lat raise circuit * 3
plank circuit * 2
roll outs/harm curls * 2
Tuesday Jun 2, 2009 #
Running 30:00 [3]
Monday Jun 1, 2009 #
Note
(rest day)
then had to eat dinner early as I was working at 5
still got loads of revision to do so training is going to suffer a bit
will (try and) get up early to do some circuits tomorrow