Training Log Archive: ShmintyIn the 7 days ending Sep 22, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Sep 22, 2019 #
Running 15:09 [1] 2.91 km (5:12 / km)
shoes: Brooks 11
Drills 10:00 [1]
Running 3:55 [2] 0.94 km (4:10 / km)
shoes: Brooks 11
Running 10:00 [4] 2.91 km (3:26 / km)
shoes: Brooks 11
Based on timings for next weekend's race, though 2 hours behind as I went to bed too late last night.
'Qualy' round the Uni roads
Running 13:44 [1] 2.7 km (5:05 / km)
shoes: Brooks 11
Running 11:01 [1] 2.2 km (5:00 / km)
shoes: Brooks 11
Running 7:00 [4] 2.12 km (3:18 / km)
shoes: Brooks 11
Running 14:33 [1] 2.88 km (5:03 / km)
shoes: Brooks 11
Running 12:03 [1] 2.46 km (4:54 / km)
shoes: Asics Trail Shoe
Running 7:57 [4] 2.36 km (3:22 / km)
shoes: Asics Trail Shoe
Running 10:03 [1] 1.99 km (5:03 / km)
shoes: Asics Trail Shoe
Running 10:01 [1] 1.97 km (5:05 / km)
shoes: Brooks 11
Running 8:01 [4] 1.91 km (4:12 / km) +115m 3:14 / km
shoes: Brooks 11
Haven't eaten enough today. Needed to eat more between 'races' 2 and 3.
Running 18:14 [1] 3.54 km (5:09 / km)
shoes: Brooks 11
Saturday Sep 21, 2019 #
Running 15:19 [1] 3.0 km (5:06 / km)
shoes: Brooks 11
Drills 10:00 [1]
Running 4:13 [4] 1.45 km (2:54 / km)
shoes: Brooks 11
250
long recoveries
Was meant to do 4x600 but left leg got real tight on 3rd rep so had to stop. Finished it on the cross trainer.
Cross Trainer 3:00 [5]
Cross Trainer 7:00 [1]
Running 13:06 [1] 2.47 km (5:18 / km)
shoes: Brooks 11
Friday Sep 20, 2019 #
Strength and Conditioning 45:00 [1]
Step Ups 8x3sets 50,50,52.5kg
Deadlifts 10x3sets - 35,35,40kg
~ 10mins balancing on ball
3x Skipping x30 / lunges 14kg / 30" box jumps
Cross Trainer 1:00:00 [2]
Cycling 57:00 [1]
Thursday Sep 19, 2019 #
Running 5:43 [5] 2.04 km (2:48 / km)
shoes: Brooks 11
4x1min
Running 38:39 [1] 7.15 km (5:24 / km)
shoes: Brooks 11
Drills 10:00 [1]
Running 16:28 [1] 3.42 km (4:49 / km)
shoes: Brooks 11
Orienteering 9:07 [5] 2.54 km (3:35 / km)
shoes: Brooks 11
KO Sprint Training
Best session of the series. Good group out and decent area.
1. Picked A (probably the worse), I got a bit put off by putting by not looking at the maps the right way round... Was cruising the in the group then Kris who was leading didn't know exactly where the control was at 3, followed someone else in but hadn't really looked at RC to 4 and thought we had to go right, bit mistake! So lost Peter and Kris.
2. Picked B (not much between B and C) but then took a bad route on the first of the gaffled controls, then couldn't get through the mid green forest... Finished ust behind Kris
3. Was leading...then screwed 3, decided I had to go through 7 when there was a path just to north which was much better but when I got just beyond 7 got a bit confused (wall seemed at weird angle and path was smaller than expected. So lost maybe 10-15s and couldn't catch that up.
Orienteering 7:36 [5] 2.12 km (3:35 / km)
shoes: Brooks 11
Orienteering 8:46 [5] 2.43 km (3:36 / km)
shoes: Brooks 11
Running 14:29 [1] 2.59 km (5:36 / km)
shoes: Brooks 11
Wednesday Sep 18, 2019 #
Running 26:15 [1] 5.22 km (5:02 / km)
shoes: Brooks 11
Strength and Conditioning 40:00 [1]
Step Ups 8x3sets 50,50,52.5kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
Deadlifts 10x3sets 27.5kg
~ 10mins balancing on ball
Running 30:48 [2] 7.21 km (4:16 / km)
shoes: VJ Bold 2
Strength and Conditioning 7:00 [1]
Tuesday Sep 17, 2019 #
Running 23:45 [4] 2.92 km (8:08 / km) +490m 4:25 / km
shoes: Inov8 X-Talon 212 v4
Some hill reps up Wansfell Pike.
Running 52:14 [1] 7.92 km (6:36 / km)
shoes: Inov8 X-Talon 212 v4
Running 14:53 [1] 2.7 km (5:31 / km)
shoes: Brooks 11
Cross Trainer 20:00 [4]
Cross Trainer 7:00 [1]
Running 13:31 [1] 2.48 km (5:27 / km)
shoes: Brooks 11
Monday Sep 16, 2019 #
Cycling 1:15:00 [1]
River+Greenway
Lunch at Meadowlea with dad and potter back.
Cycling 33:00 [0]
Strength and Conditioning 5:00 [1]
I think