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Training Log Archive: JT

In the 7 days ending Feb 22, 2009:

activity # timemileskm+m
  Orienteering3 2:34:25 16.03(9:38) 25.8(5:59) 63530 /51c58%
  Running Drills5 2:20:00 9.01(15:32) 14.5(9:39) 70
  Strength + Conditioning4 2:15:00
  Running2 1:08:00 8.82(7:42) 14.2(4:47) 100
  Total7 8:17:25 33.86 54.5 80530 /51c58%
averages - rhr:49

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Sunday Feb 22, 2009 #

Running Drills 25:00 [1] 2.5 km (10:00 / km)
shoes: Inov8 Mudclaw 330

wu: jog to start + drills
wd: short jog + stretching

Orienteering race 1:15:14 [4] 12.3 km (6:07 / km) +220m 5:37 / km
shoes: Inov8 Mudclaw 330

Burnham Beeches National Event.

more to follow later.....

Saturday Feb 21, 2009 #

Running Drills 45:00 [2] 5.0 km (9:00 / km)
shoes: Inov8 Mudclaw 330

jog to both starts, warm down after the prologue with Peter, jog during the break with Rich and stretching before and after both.

Orienteering race 22:14 [5] **** 3.9 km (5:42 / km) +125m 4:55 / km
spiked:4/13c shoes: Inov8 Mudclaw 330

JOK Chasing Sprint Prologue:

really scrappy, didn't feel in the zone and made mistakes left, right and centre :( my quads felt like lead towards the end.

Orienteering race 20:50 [5] **** 4.1 km (5:05 / km) +90m 4:35 / km
spiked:9/16c shoes: Inov8 Mudclaw 330

JOK Chasing Sprint Chase:

better technically but still quite a few mistakes. really felt my cough and was too tired to gain much time, also too far back after a terrible prologue to make any impact.

Friday Feb 20, 2009 #

Note
rhr:47 (rest day)

rest day today to catch up on all the work I've been putting off all hols. Still a bit sore in some muscles from TASS on wed.

Strength + Conditioning 15:00 [1]

stretching and myofascial before bed

Thursday Feb 19, 2009 #

Running 28:00 [2] 5.0 km (5:36 / km) +60m 5:17 / km
ahr:140 max:151 shoes: Brooks Adrenaline GTS 8

8am recovery run. Went round the park then looped back through the estate. Felt good and it was really nice sunshine the whole time :)

Strength + Conditioning 30:00 [1]
rhr:51

some core stuff and stretching before bed

Wednesday Feb 18, 2009 #

Strength + Conditioning 1:00:00 [3]

TASS session. Ian made us up the intensity for the last few weeks of this program. Was quite sweaty by the end of it and can still feel my glutes a day after. Can now rep my body weight on back squats :)

Running Drills 10:00 [1] 0.0 mi

wu: rolling and stretching

Tuesday Feb 17, 2009 #

Running Drills 30:00 [2] 4.0 km (7:30 / km) +20m 7:19 / km
ahr:127 max:155 shoes: Inov8 Mudclaw 330

wu: jog down to the beach + drills
wd: jog back from Monk's house through the village + stretching

Running tempo 20:00 [4] 5.0 km (4:00 / km)
ahr:170 max:180 shoes: Inov8 Mudclaw 330

tempo run along the beach from seahouses to stag rocks, tough running through the sand.

Running 10:00 [2] 1.7 km (5:53 / km) +40m 5:16 / km
ahr:144 max:171 shoes: Inov8 Mudclaw 330

floating recovery through the dunes then around the woods and through the car park back to the beach.

Running tempo 10:00 [3] 2.5 km (4:00 / km)
ahr:160 max:167 shoes: Inov8 Mudclaw 330

easier tempo pace back along the beach to Monk's house. Sand making the legs work quite hard.

Strength + Conditioning 30:00 [1]

TASS corrective exercise program

Monday Feb 16, 2009 #

Orienteering race 36:07 [4] **** 5.5 km (6:34 / km) +200m 5:33 / km
ahr:185 max:194 spiked:17/22c shoes: Inov8 Mudclaw 330

middle 'race' to finish the weekend on Holmbury. I started last and had a clean run (very harsh on myself for number of controls spiked), losing only about 90secs through small mistakes and hesitations. My limiting factor was my legs which felt tired and my hip flexors meant that I wasn't as strong as I should be through the terrain. Was 2nd, JC did 33:30-ish.

Running Drills 30:00 [2] 3.0 km (10:00 / km) +50m 9:14 / km

wu: steady jog getting followed by drills then a bit keeping HR in 60-70% before start
wd: jog + stretching

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