Training Log Archive: Lewis TIn the 30 days ending Apr 30, 2011:
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Wednesday Apr 27, 2011 #
3 PM
Long Run 1:30:00 [3] 13.0 km (6:55 / km)
ahr:126 max:179
Went for a run with dad around Crummock. Really nice day.
Tuesday Apr 26, 2011 #
Note
(rest day)
Travelling back from the JK. Really enjoyed the races, good to run back on a hilly area. Also good to see everyone.
Weighed myself when I got back. 57.5KG. Put on 4kg since leaving for Sweden.
Weighed myself when I got back. 57.5KG. Put on 4kg since leaving for Sweden.
Monday Apr 25, 2011 #
10 AM
Orienteering 41:00 [5] 6.1 km (6:43 / km) +160m 5:57 / km
JK Relay
Warm up/down 20:00 [2]
Sunday Apr 24, 2011 #
12 PM
Warm up/down 45:00 [2]
1 PM
Orienteering 1:07:00 [5] 9.2 km (7:17 / km) +520m 5:41 / km
JK Long
Saturday Apr 23, 2011 #
10 AM
Warm up/down 30:00 [2]
11 AM
Orienteering 48:00 [5] 5.7 km (8:25 / km) +160m 7:23 / km
JK Middle.
Friday Apr 22, 2011 #
4 PM
Warm up/down 45:00 [2]
5 PM
Orienteering 16:28 [5] 2.4 km (6:52 / km) +60m 6:06 / km
JK Sprint. Ok run, good position. Will add more about it later.
Thursday Apr 21, 2011 #
Stretching 15:00 [0]
Rest day. Played some football with the lads.
Wednesday Apr 20, 2011 #
5 PM
Short Run 40:00 [2] +170m
Short run with Dad from Castleward back to the cottage. Nice and easy.
Monday Apr 18, 2011 #
3 PM
Orienteering 50:00 [4] 6.5 km (7:42 / km)
Went training with Robban, Lisa and Jens. It was a really nice area called Nibble. The map must of had like a thousand knolls. Really technical, good practise for the JK. Took some legs easy and some hard. Legs felt good. Had an easy morning getting stuff sorted for travelling. Plus really nice weather (15C).
Sunday Apr 17, 2011 #
11 AM
Warm up/down 30:00 [2]
12 PM
Orienteering 16:39 [5] 3.0 km (5:33 / km) +40m 5:12 / km
Sprint SM FINAL!
Got my aim for the weekend by getting to the final. Used the final as a practise for the JK. Warmed up well. Set off with good speed. First control was the hardest (routechoice wise). Ran well throughout but tired towards the end. Lost 5 seconds on number 3. Lost 20 seconds on number 7. Lost 10 seconds on number 11. Overall, pleased with the race. Ended up 32nd of out 38 (103 in the H20E class in the heats). Again really good event and huge atmosphere. Really good watching the elites run.
Got my aim for the weekend by getting to the final. Used the final as a practise for the JK. Warmed up well. Set off with good speed. First control was the hardest (routechoice wise). Ran well throughout but tired towards the end. Lost 5 seconds on number 3. Lost 20 seconds on number 7. Lost 10 seconds on number 11. Overall, pleased with the race. Ended up 32nd of out 38 (103 in the H20E class in the heats). Again really good event and huge atmosphere. Really good watching the elites run.
Saturday Apr 16, 2011 #
2 PM
Warm up/down 30:00 [3]
3 PM
Orienteering 15:37 [5] 3.0 km (5:12 / km) +40m 4:53 / km
Sprint SM heats. Was a good race but could of been better. Ran well and caught up the guy 1 and 2 mins infront of me. Lost about 30 seconds of mistakes. Just made the final, joint 12th. Really Pleased to make the final.
Friday Apr 15, 2011 #
Event: SM Natt + Sprint
9 PM
Warm up/down 20:00 [2]
10 PM
Orienteering 1:40:00 [3] 11.0 km (9:05 / km)
Night SM!
Took the race like training. Was concentrating on the sprint. I still managed to make like 20 mins worth of mistakes. Really enjoyed the race. Good atmosphere at the finish.
Took the race like training. Was concentrating on the sprint. I still managed to make like 20 mins worth of mistakes. Really enjoyed the race. Good atmosphere at the finish.
Thursday Apr 14, 2011 #
11 AM
Orienteering 1:10:00 [3]
Went and did the training from last wednesday with Charlotte. Took turns navigating. Orienteering was good but need to work on compass and need to learn to look up more and find the features infront of me. Really good training and really nice weather.
6 PM
Warm up/down 20:00 [2]
Warmed up before training with Charlotte.
Orienteering 34:00 [4] 4.7 km (7:14 / km)
Decided to do the short course. I went backwards round and charlotte went forwards. Started off nice and easy, getting the orienteering right. Orienteering was just flowing which felt good so I increased my speed about 1/4 of the way around. After that orienteering was still good. Bad a mistake coming out of the last control by taking the wrong path, soon corrected myself (maybe lost 1 min). Running felt really good, even more when I was orienteering well. Nice evening aswell which made it even better.
Wednesday Apr 13, 2011 #
12 PM
Orienteering 16:00 [5] 2.7 km (5:56 / km)
Sprint training at Roslags Nasby. First course, was gd but made an bad error from 2 to 3 when I missed this underpass and had to go all the way around the building. Everything else was gd.
Orienteering 13:30 [5] 2.5 km (5:24 / km)
Second course. Took me a while to find my speed again but once I got going, felt strong. No Mistakes which I am really pleased with and made good routechoices on the tricky controls.
Warm up/down 15:00 [2]
7 PM
Orienteering 21:57 [5] 3.6 km (6:06 / km)
Sprint training with Taby OK on Lidingo. First course was good, made good routechoices. On the second half, found it hard going on the up hill sections but felt like I had good strength in my legs. Measured my route on google earth (ran 4.6km - 4.78min/km)
Orienteering 19:30 [5] 3.3 km (5:55 / km)
Second course. No mistakes and ok routechoices. Was feeling very tired on the hills but could push well on the flats. Very pleased with todays sprint training, looking forward to the SM sprint at the weekend.
Tuesday Apr 12, 2011 #
11 AM
Orienteering 45:00 [4]
Went o training with Charlotte from Skavloten. Each planned a short course. Ran my one like intervals, slow for one and then fast for the next one. Then ran about 3/4 of Charlotte's fast (15minutes) and then jogged back. Enjoyed the training and ankle felt good.
12 PM
Warm up/down 25:00 [2]
I did some running between the courses and at the end waiting for Charlotte. Did some drills, strides and some stretching.
7 PM
Intervals hills 35:00 [4]
Went to club training. Did hill intervals. Really tough! Did five times 1 min 20 seconds and five times 45 seconds. Had about two minutes recovery inbetween.
Warm up/down 25:00 [3]
Nice run out to the hill with the guys. Then I had to go early and run like threshold pace back to catch the bus. Really enjoyed intervals but really hard work, starting to feel now that I can attack hills.
Sunday Apr 10, 2011 #
9 AM
Warm up/down 20:00 [2]
10 AM
Orienteering 1:00:00 [3]
Ranasstafetten relay. I was the first leg runnner. Nice fast mass start. Was not a good race because I rolled my ankle/foot between number 2 and 3. It was more sore than all the other times I have done it so after very hard decision, decided I would just go back to the finish. Got back and strapped it up.
3 PM
Note
Ankle feeling alot better, probably thought it was worse than it was. Still going to take a rest day tomorrow. Just walk around some training me and charlotte will be doing.
6 PM
Note
Went for a walk to stretch my legs. Ankle felt good. Going to buy some good straping tape tomorrow so I can strap them well for the trainings later on this week, SM races and the JK.
Saturday Apr 9, 2011 #
Warm up/down 25:00 [2]
12 PM
Orienteering 47:17 [4] 4.5 km (10:30 / km)
AWFUL RACE!
N* 1 - good
N* 2 - good
N* 3 - lost 20 seconds because I stopped about 15 metres from the control
N* 4 - lost 1 minute because I was too far left of the control on another knoll
N*5 - good
N*6 - good, was a bit slow to decide on routechoice
N*7 - good
N*8 - AWFUL! lost 6 minutes, orienteered perfect to the control circle and then was running too fast and over shot it and then lost myself on the map. Really pissed off and making the mistakes tired me out.
N*9 - good
N*10 - good
N*11 - good
N*12 - lost 2,5 minutes because I stopped really early and thought I was in the circle but I wasnt.
N*13 - good
N*14 - lost 1 minute because I was way too far right of the control
N*15 - the easiest control on a path but came on the to the path too far down, lost 20 seconds.
Not a very good race. Warmed up well and I thought if I get the oing right I will be pleased because didnt sleep well last night but I didnt get anything right. Relay tomorrow (8.9km), will concentrate on keeping a nice pace and oing well and use traffic lighting on everycontrol.
Should of got around 34 minutes without the mistakes. Winner got 31 minutes. Just need to put what I have learned into practise tomorrow.
N* 1 - good
N* 2 - good
N* 3 - lost 20 seconds because I stopped about 15 metres from the control
N* 4 - lost 1 minute because I was too far left of the control on another knoll
N*5 - good
N*6 - good, was a bit slow to decide on routechoice
N*7 - good
N*8 - AWFUL! lost 6 minutes, orienteered perfect to the control circle and then was running too fast and over shot it and then lost myself on the map. Really pissed off and making the mistakes tired me out.
N*9 - good
N*10 - good
N*11 - good
N*12 - lost 2,5 minutes because I stopped really early and thought I was in the circle but I wasnt.
N*13 - good
N*14 - lost 1 minute because I was way too far right of the control
N*15 - the easiest control on a path but came on the to the path too far down, lost 20 seconds.
Not a very good race. Warmed up well and I thought if I get the oing right I will be pleased because didnt sleep well last night but I didnt get anything right. Relay tomorrow (8.9km), will concentrate on keeping a nice pace and oing well and use traffic lighting on everycontrol.
Should of got around 34 minutes without the mistakes. Winner got 31 minutes. Just need to put what I have learned into practise tomorrow.
Thursday Apr 7, 2011 #
12 PM
Short Run 30:00 [3] 5.0 km (6:00 / km)
Went for a run from Skavloten. Nice comfortable pace. I went and dipped my legs in the icy water of the lake afterwards, legs feeling very refreshed now.
5 PM
Strength 45:00 [4]
Did a strength session concentrating on my legs. Did lots of squats and similar exercises. Was gd, feeling it in my legs now but its the signs of a good session. Finished off with some stretching.
Wednesday Apr 6, 2011 #
12 PM
Trail/Terrain Running 10:10 [4] 2.5 km (4:04 / km)
Went to a different trail today. Similar speed. Felt good all the way.
Warm up/down 15:00 [1]
8 PM
Orienteering 50:00 [4]
Went night orienteering training. Was Gotland orienteering training so the main contours were taken away, only paths, boulders, crags, marches and vegetation changes left so you had to simplify the leg like you would on Gotland and use alot of compass. Was really gd training.
Tuesday Apr 5, 2011 #
11 AM
Trail/Terrain Running tempo 25:00 [4] 5.0 km (5:00 / km)
Threshold run from the house towards to the lake on a trail and a few laps around and back.
Strength 30:00 [2]
When I got back from the run I did a strength session.
7 PM
Orienteering 25:00 [4] 4.0 km (6:15 / km)
Did some sprint training from Skavloten with the club. Did five times 800m forest sprints. Was really good. Had a couple about a minutes rest inbetween each one.
Warm up/down 15:00 [2]
Warm down with Hilda. Easy jog through the forest.
Monday Apr 4, 2011 #
11 AM
Short Run 40:00 [3]
Did my usual easy run out the lake. Did some drills and sprints then ran back.
5 PM
Warm up/down 20:00 [2] 3.0 km (6:40 / km)
Run out to the trail and back.
Trail/Terrain Running 10:15 [5] 2.5 km (4:06 / km) +30m 3:52 / km
Did a speed session. Did a 2.5km trail run at threshold pace. About a third of it was ice and snow. Felt good all the way and kept the same pace throughout, slightly slower in the snow. Did the same run back in February with snow and got 13.20. I think if I went flat out, I would do sub 10 minutes. Good speed session plus really nice evening, ran in 3/4 shorts both times today which was good. +6C
Sunday Apr 3, 2011 #
11 AM
Orienteering 1:15:00 [3] 7.4 km (10:08 / km)
Final race of the weekend. Didnt start great because I didnt have a control description holder I didnt pick them up thinking they were on the map but they werent as I found out at control one. I hit my number one but I thought I was at another feature on the map next to my control so went out thinking it wasnt mine, after about 2/3minutes looking I went back and there was a guy on my course and I asked him if it was right. Number 2,3 and 4 were ok. Number five, the map was awful and I found out when I finished that alot of people thought the same. Number 6,7,8 and 9 were ok but hesitated alot of number 9. Number ten was really good until the control circle, there were alot more contours on the ground than the map. 11,12, 13 and 14 were good. Number 15 was again awful, on the map there was a change of vegetation from white to green but there wasnt of the ground. Went out to a path and took a bearing like three times and missed it everytime. Didnt enjoy it at all then so just decided to run to the finish taking in the last control. I was pleased with sections but didnt enjoy the map.
Saturday Apr 2, 2011 #
11 AM
Orienteering 12:21 [5] 2.8 km (4:25 / km)
Sprint race - no mistakes and just flat out running, not very interesting sprint. Lost about 15 seconds on number because I took the more direct route going around the building, the other route went right of the line for about 200 metres and then you could go straight to the control. 4th place out of 9. 44 seconds down on the leader. Pleased with my race.
4 PM
Orienteering 1:00:00 [3] 7.0 mi (8:34 / mi)
Went training in the afternoon but was the only Taby person as everyone was tired from the night race. I was ok because I had such an awful race that I wasnt tired. Just took it easy again working on keeping direction. No huge mistakes like friday night.
Friday Apr 1, 2011 #
10 AM
Orienteering 1:20:00 [3] 8.5 km (9:25 / km)
Training on Gotland 30km north of Visby. A much more technical than yesterday, took it easier. Found it hard keeping direction because of the vegetation. Kept on going too far left or right. Good to work on compass.
9 PM
Orienteering 1:30:00 [3] 9.0 km (10:00 / km)
Night race - One of the worst races ever. Couldnt keep direction and lost lots of time. Then right at the end, my light went so had to get back to the finish because I was in the middle of a featureless forest. Didnt enjoy it because it was just using compass the whole time and just got boring with no features to read.