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Training Log Archive: daveabrams

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Running25 13:40:02 77.43 124.61 1329
  Orienteering12 8:57:29 52.33(10:16) 84.22(6:23) 1320
  Drills4 1:34:42 2.94(32:13) 4.73(20:01) 82
  Strength and conditioning1 32:03
  Total28 24:44:16 132.7 213.56 2731

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Saturday Apr 30, 2011 #

11 AM

Running 37:48 intensity: (33:56 @1) + (3:52 @2) 8.23 km (4:36 / km) +40m 4:29 / km
ahr:150 max:170 shoes: Saucony Jazz

lap of heath then vapery

Friday Apr 29, 2011 #

Running 40:00 [3] 7.6 km (5:16 / km)
shoes: Saucony Jazz

mytchett

Thursday Apr 28, 2011 #

Note

just spent ages updating my log when sporttracks crashed so can't be arsed to write everything out in detail again.

basically:

jk sprint: crap race. head all over the place.
jk middle: another poor race. started well but big mistake at 5. then felt physcially crap for the rest
jk long: caught by duncan archer after the butterflies. managed to hold on but wasn't really navigating. would have been much longer with no motivation.
jk relay: great end to the weekend. my job was to come in near the front which I did. same gaffle as ian nixon - he most of the nav and I was just trying to keep up. dave and john had good runs to take 2nd overall. would definitely have taken that at the start.

disappointing jk overall. not sure why I felt physically drained all weekend as i was quite well rested.probably the fittest I've been coming in. but poor terrain fitness and race practice definitely showed on all of the days - something to work on for next year.
4 PM

Running 13:59 [1] 2.84 km (4:55 / km) +20m 4:45 / km
ahr:131 max:162 shoes: Saucony Jazz

jog around heath

Drills 12:49 [1] 1.14 km (11:15 / km) +4m 11:03 / km
ahr:111 max:140 shoes: Saucony Jazz

Running intervals 12:32 intensity: (4:26 @1) + (6:36 @2) + (1:30 @3) 2.9 km (4:19 / km) +15m 4:13 / km
ahr:155 max:174 shoes: Saucony Jazz

10 min threshold (2.69km)
3 mins rest
then...

Running intervals 4:57 [1] 1.05 km (4:43 / km) +4m 4:38 / km
ahr:148 max:160 shoes: Saucony Jazz

5 mins 15/15 turnaround

Running 11:58 [1] 2.18 km (5:29 / km) +12m 5:21 / km
ahr:124 max:141 shoes: Saucony Jazz

was planning on doing another 10 min threshold but stomach and right knee were feeling dodgy so called it a day and went for a jog. not surprised I'm still a bit tired from the w/e

Wednesday Apr 27, 2011 #

5 PM

Running intervals 23:11 intensity: (23:02 @1) + (9 @2) 4.9 km (4:44 / km) +30m 4:36 / km
ahr:138 max:166 shoes: LaSportivaCrosslite_2

jog round the heath

Monday Apr 25, 2011 #

Orienteering race 33:37 [5] 6.2 km (5:25 / km)
shoes: LaSportivaCrosslite_2

jk relay. 3rd first leg. 2nd overall :)
9 AM

Running warm up/down 40:00 [3] 4.0 km (10:00 / km) +9m 9:53 / km
shoes: Saucony Jazz

Sunday Apr 24, 2011 #

Orienteering race 1:27:39 [5] 13.0 km (6:45 / km)
shoes: Saucony Jazz

jk long - 24th

Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Saucony Jazz

Saturday Apr 23, 2011 #

10 AM

Running warm up/down 25:49 [3] 3.23 km (8:00 / km) +4m 7:57 / km

Orienteering race 44:07 [5] 7.18 km (6:09 / km) +62m 5:53 / km
shoes: LaSportivaCrosslite_2

jk middle - 31st

Running warm up/down 15:00 [3] 2.22 km (6:45 / km) +10m 6:37 / km
shoes: LaSportivaCrosslite_2

Friday Apr 22, 2011 #

Event: JK 2011
 

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: LaSportivaCrosslite_2

Orienteering race 17:57 [5] 2.4 km (7:29 / km)

jk sprint - 55th

Thursday Apr 21, 2011 #

9 PM

Running 19:58 [3] 3.86 km (5:10 / km) +4m 5:09 / km
shoes: Saucony Jazz

Wednesday Apr 20, 2011 #

Running 20:00 [3]
shoes: Saucony Jazz

Tuesday Apr 19, 2011 #

7 PM

Running warm up/down 9:04 [3] 1.22 km (7:26 / km) +36m 6:29 / km

Orienteering 1:01:46 [3] 6.58 km (9:23 / km) +116m 8:37 / km
shoes: Saucony Jazz

redmires.

Monday Apr 18, 2011 #

5 PM

Running 7:13 [3] 1.31 km (5:31 / km) +6m 5:23 / km
shoes: Saucony Jazz

Drills 22:59 [3] 1.91 km (12:02 / km) +45m 10:46 / km
shoes: Saucony Jazz

Running 8:53 [3] 1.41 km (6:18 / km) +83m 4:52 / km

Sunday Apr 17, 2011 #

10 AM

Running warm up/down 15:00 intensity: (12:32 @1) + (1:09 @2) + (12 @3) + (40 @4) + (27 @5) 2.5 km (6:00 / km) +10m 5:53 / km
ahr:161 max:185 shoes: LaSportivaCrosslite_2

easy warm up

Orienteering race 45:56 intensity: (28:18 @1) + (17:38 @2) 8.52 km (5:23 / km) +162m 4:55 / km
ahr:159 max:171 shoes: LaSportivaCrosslite_2

taking it easy round the blue at west haigh and howell. pretty sloppy technique at times. map also a bit dodgy but nice to be out.

Saturday Apr 16, 2011 #

4 PM

Running 29:55 intensity: (29:12 @1) + (24 @2) + (14 @3) + (5 @4) 6.28 km (4:46 / km) +96m 4:25 / km
ahr:140 max:177 shoes: Saucony Jazz

easy run down to fulwood and back via encliffe park. did 5 hill sprints up brocco and clarkhouse to finish. heavy legs

Friday Apr 15, 2011 #

4 PM

Running 5:57 [1] 1.14 km (5:13 / km) +6m 5:05 / km
ahr:139 max:159 shoes: Saucony Jazz

to hallam. walked home via tesco.

Strength and conditioning 32:03 [1]
ahr:112 max:164 shoes: Saucony Jazz

fitness testing at hallam

vertical jump
15m sprint
illinois test

think I improved on all of them since last time.

didn't do the speed endurance as legs are still a little tired from yesterday

Thursday Apr 14, 2011 #

5 PM

Running 14:58 intensity: (14:03 @1) + (30 @2) + (4 @3) + (5 @4) + (16 @5) 2.55 km (5:52 / km) +27m 5:34 / km
ahr:136 max:189 shoes: Saucony Jazz

Drills 8:00 [1] 0.35 km (22:51 / km) +3m 22:04 / km
ahr:96 max:119

Running intervals 38:15 intensity: (20:25 @1) + (5:41 @2) + (5:08 @3) + (6:51 @4) + (10 @5) 8.24 km (4:39 / km) +66m 4:28 / km
ahr:156 max:181 shoes: Saucony Jazz

10 min threshold 2.82km
10 min 15/15sec turnarounds
10 min threshold 2.86km

felt knackered but squeezed out the session

Running 14:00 [3] 2.6 km (5:23 / km)
shoes: Saucony Jazz

run home.

Wednesday Apr 13, 2011 #

3 PM

Running 1:25:18 [1] 11.87 km (7:11 / km) +518m 5:54 / km
ahr:142 max:164 shoes: Vasque Celerator

run in the peaks with dave and shmint-dog

Tuesday Apr 12, 2011 #

6 PM

Orienteering race 37:25 [3] 7.8 km (4:48 / km) +174m 4:19 / km
shoes: LaSportivaCrosslite_2

syo spring cup wombwell.

no big mistakes. a few hesitations and dodgy lines though, especially the pits at 13 and 15. had to slow down at the end as guts were wrecking.

Running 20:00 [3] 2.5 km (8:00 / km) +26m 7:36 / km
shoes: LaSportivaCrosslite_2

warm up/down/feel ill

Monday Apr 11, 2011 #

Note

very disappointing weekends racing. very few mistakes on the sprint qualifier and going well on the middle up until 16. was running pretty well even though my legs felt crap.

back to basics before the JK. i.e. punch all the controls and don't be such a feckin retard.
6 PM

Running 9:05 intensity: (6:22 @1) + (2:15 @2) + (28 @3) 1.51 km (6:01 / km) +56m 5:04 / km
ahr:141 max:170 shoes: Saucony Jazz

to drills

Drills 50:54 intensity: (48:54 @1) + (30 @2) + (30 @3) + (1:00 @4) 1.33 km (38:16 / km) +31m 34:17 / km
ahr:118 max:221 shoes: Saucony Jazz

drills in bole hill

Running 7:14 [1] 1.19 km (6:05 / km) +16m 5:42 / km
ahr:39 max:39 shoes: Saucony Jazz

from bole hill home

Sunday Apr 10, 2011 #

12 PM

Running warm up/down 30:00 [3] 3.0 km (10:00 / km) +7m 9:53 / km
shoes: LaSportivaCrosslite_2

warm up/down.

Orienteering race 38:34 [3] 7.9 km (4:53 / km) +169m 4:25 / km
shoes: LaSportivaCrosslite_2

well fuck a doodle do.

was all going so well up until 15. then binned over 5 mins on 16 splits graph. made a yellow course error taking the wrong path. god knows I made the direction, vegetation and path junctions fit. I HADN'T EVEN CROSSED THE POWER LINES. took ages to relocate. was in 7th about a min down at 15 so pleased up until then.

Saturday Apr 9, 2011 #

Event: British Sprint and Middle Champs
 
11 AM

Running 35:00 [3] 4.0 km (8:45 / km) +20m 8:32 / km
shoes: LaSportivaCrosslite_2

warm up and down for the day

Orienteering race 15:24 [3] 3.24 km (4:45 / km) +81m 4:14 / km
shoes: LaSportivaCrosslite_2

british sprint qualifier.

much better race than previous sprints EXCEPT FOR THE SMALL PROBLEM OF NOT GOING TO ALL THE CONTROLS. managed to skip out 21. pretty annoying as would have qualified comfortably.
2 PM

Orienteering warm up/down 22:46 [3] 2.81 km (8:06 / km) +50m 7:26 / km
shoes: LaSportivaCrosslite_2

jogged round the c final.

Thursday Apr 7, 2011 #

5 PM

Running 42:57 [3] 7.39 km (5:49 / km) +143m 5:18 / km
shoes: Saucony Jazz

easy run from uni to endcliffe, then up to bingham and back

Running intervals 7:14 [3] 1.91 km (3:47 / km) +12m 3:40 / km
shoes: Saucony Jazz

did a malley and left my bag in elle's car. so had to get her to come back to endcliffe. tool.

Tuesday Apr 5, 2011 #

6 PM

Orienteering 58:15 intensity: (52:10 @1) + (4:11 @2) + (1:47 @3) + (7 @4) 9.2 km (6:20 / km) +305m 5:26 / km
ahr:130 max:172 shoes: Saucony Jazz

jogged round sprintervals doing map memory with danger

Monday Apr 4, 2011 #

Running warm up/down 40:00 [3]
shoes: Saucony Jazz

various warm up/down

Running race 2:06 [3] 0.8 km (2:37 / km)

varsity 800m

Running race 4:15 [3] 1.5 km (2:50 / km)

varsity 1500m 4:15

Sunday Apr 3, 2011 #

11 AM

Running warm up/down 45 [3] 0.11 km (6:49 / km) +2m 6:13 / km
shoes: LaSportivaCrosslite_2

Orienteering 10:44 [3] 1.25 km (8:35 / km) +30m 7:40 / km
shoes: LaSportivaCrosslite_2

hugset control pick

Orienteering 8:22 [3] 0.92 km (9:06 / km) +28m 7:54 / km
shoes: LaSportivaCrosslite_2

line course

Orienteering 14:29 [3] 1.46 km (9:55 / km) +30m 9:00 / km
shoes: LaSportivaCrosslite_2

head to heads with rach. i was awful. really tricky.

Orienteering 40:28 [3] 5.76 km (7:02 / km) +114m 6:24 / km
shoes: LaSportivaCrosslite_2

relay practice. much better than earlier

Running warm up/down 12:41 [3] 1.57 km (8:05 / km) +54m 6:54 / km
shoes: LaSportivaCrosslite_2

jog with kris to collect a control

Friday Apr 1, 2011 #

Running 55:00 [3] 10.0 km (5:30 / km)
shoes: Saucony Jazz

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