Training Log Archive: Lewis TIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
6 PM
Long Run 37:33 [3] 4.3 km (8:44 / km) +200m 7:05 / km
Evening event at Dent. Nice race around. Good control flow and navigation fine. Made 2 minute mistake on second last control because couldnt see the boulder. Saw control before the feature. Apart from that was good. Felt ok on the hills.
Warm up/down 20:00 [2]
Jog up the hill to warm up and then a run up the road at the end.
Monday Jun 27, 2011 #
4 PM
Long Run 49:00 [4] 9.0 km (5:27 / km)
Nice run in the hot/humid weather around Bramhall. Set off at nice fast pace, slowed down abit going into Bramhall park. Small lap of Bramhall park and then twist around the housing estate back to the house. Really enjoyed running around somewhere I dont really know. Most of it was on hard surface so felt abit stiff in the near but only because I havent ran since Thursday.
Thursday Jun 23, 2011 #
11 AM
Short Run 30:00 [3]
short run from the house in the rain.
6 PM
Trail/Terrain Running 1:25:00 [3] 13.7 km (6:12 / km)
Nice run with Robban and a couple of guys from the club. About 30 minutes into the run I was biten by some insect which really hurt (horsefly I think).
Next day my ankle was swollen and then on Friday night my ankle and up to my knee was swollen. My leg felt really tight.
Was the same on Saturday.
Slowly going down yesterday and today just a little bit is swollen.
Next day my ankle was swollen and then on Friday night my ankle and up to my knee was swollen. My leg felt really tight.
Was the same on Saturday.
Slowly going down yesterday and today just a little bit is swollen.
Wednesday Jun 22, 2011 #
12 PM
Trail/Terrain Running 30:00 [3]
5 PM
Strength 30:00 [2]
6 PM
Short Run 20:00 [2]
Tuesday Jun 21, 2011 #
Intervals (Terrain intervals) 20:00 [5] 4.0 km (5:00 / km)
Did 10 times two minute terrain intervals with one minute rest. Felt really good throughout the session and kept an even pace in all the intervals.
12 PM
Trail/Terrain Running 30:00 [3] 5.0 mi (6:00 / mi)
Nice easy run from the house. Took some nice routes up along the rock ridges in the forest.
7 PM
Warm up/down 30:00 [3] 6.0 km (5:00 / km)
Short warm up before the intervals then ran the rest of the 10km track back to the club house with a couple of the guys.
Warm up/down 10:00 [0]
Recovery between intervals.
Sunday Jun 19, 2011 #
1 AM
Warm up/down 25:00 [2]
Just some light jogging before the race.
Was about 40 minutes slower than Theirry Geogurio.
Was about 40 minutes slower than Theirry Geogurio.
2 AM
Orienteering 1:45:00 [3] 14.0 km (7:30 / km)
JUKOLA! 3rd leg. Really enjoyed the race but I punched a wrong control (the only time in the race I didnt double check my code). Apart from that, my race was good. Lost time on number 1 and 2 near the control and took the path route round to number one which was abit too far (Should of gone straight. After number 2, the race was fast, control flow was good and kept my own pace in the terrain thinking ahead to be strong at the end of the race aswell. Found the area to be both physically hard and technically hard but lots of tracks made by 1000's of runners before me to use. Was happy that I was keeping a good pace but also following myself on the map and knowing where I was. Ended up doing 16.5km, most of the extra distance was on the first control and also some of the tracks in the forest twisted about abit. Frustrated for the team that we didnt finish because of me but they all said that things like this happen. Really enjoyed the experience, by far the best event I have ran and will be coming back next year.
Friday Jun 17, 2011 #
Note
(rest day)
Travelling to JUKOLA!!! Got moved to 3rd leg, the long night leg (13.5km). Should be fun!
Wednesday Jun 15, 2011 #
Strength 45:00 [3]
Did a strength session. Did a mixture of core and weights.
1 PM
Orienteering 40:00 [4]
Did some orienteering on a really nice area called Nibble. Went into a part I hadnt been to. Went ok. Found the longer legs easy because you can just use the big features and run on a rough compass. Found the medium legs the hardest. Trying to find a good attackpoint. Pleased with the session. Looking forward to Jukola, bit nervous because it will be the longest orienteering race in a scandinavian forest but going to concentrate on orienteering and keeping the control flow going.
Tuesday Jun 14, 2011 #
12 PM
Short Run 25:00 [3] 5.0 km (5:00 / km)
Run on the 5km track from the club house. Taking it easy this week because I want to be fresh for Jukola. Found out yesterday that am running last leg for the 2nd team (15.5km with 370m of climb). Looking forward to it.
6 PM
Warm up/down 20:00 [2]
7 PM
Intervals 14:00 [5]
Did 10 times 45 second hill/terrain reps. 20 second rest.
Intervals 5:00 [5]
10 times 10 second flat sprints with 10 second rest.
Sunday Jun 12, 2011 #
Note
Had stomach cramps all day so didnt get to go training.
Saturday Jun 11, 2011 #
3 PM
Short Run 45:00 [3] 6.2 mi (7:15 / mi)
Took it easy today because got back late last night. Took me 1 hour and half to get through Stockholm from Nick Barrables place to mine. Got back around two so slept in alot.
Thursday Jun 9, 2011 #
Long Run 1:00:00 [3] 8.5 km (7:04 / km)
Longish run from the house. Trying to get used to running for longer in the sun.
4 PM
Strength 30:00 [3]
5 PM
Short Run 20:00 [3]
Wednesday Jun 8, 2011 #
Orienteering 1:00:00 [3] 7.0 km (8:34 / km)
Went orienteering training. Just planned a course about 7km long. Practising control flow, compass (getting the right direction out of the control). The session went well with a few misses of controls. Pleased with my orienteering in the last week.
11 AM
Short Run 30:00 [3]
Tuesday Jun 7, 2011 #
Stretching 15:00 [0]
Did some stretching after the run because legs felt tight after the weekends races.
11 AM
Short Run 30:00 [2]
Recovery run from the house.
6 PM
Orienteering 41:20 [4] 4.8 km (8:37 / km)
Club middle distance championships. Was still really tired from the weekend so didnt have the speed in the terrain. Made about 4 minutes of mistakes. 1 min on number two when I was to right of the control. Then number seven I read a contour as a path which went straight through a wet marsh so had to trudge through that and then missed the control in the circle. Other than that control flow was good and orienteering was good. A new area for me compared to everyone else who had been in it numberous times. 7 minutes off the winners time.
Warm up/down 20:00 [1]
Monday Jun 6, 2011 #
Orienteering 17:29 [5] 3.2 km (5:28 / km)
Elitserien sprint race. Technically was a good race but couldnt get my legs going. My running wasnt good, probably to do with the last few days running. Still enjoyed it and was good watch the Elits again. Ended up 3rd but only like 10 people in the race. About 1 minute 40 seconds down on the leader.
Warm up/down 25:00 [1]
Nice easy warm up but was feeling very tired.
Note
Got back home after the weekend and had a BBQ with Bjorn and his family to celebrate his sons 23rd Birthday. Was really nice but felt so tired afterwards.
Sunday Jun 5, 2011 #
Warm up/down 20:00 [2]
2 PM
Orienteering 28:00 [5] 5.0 km (5:36 / km)
Ran a two man four leg relay with Hedvig at Falun. Each leg was 2.5km long so was really fast. The area was Falun mine so it was old mine workings and some forest and some open areas. Was fun and I we ended up 13th out of 64 in the mix class but some of the teams were 2 males so we actually came 8th.
Saturday Jun 4, 2011 #
Warm up/down 30:00 [2]
Warm up running to the start and drills. Then did some stretching afterwards while watching the Elits run. They were running so fast. Olav lundanes won the elit course running 4.41 min/km for 7.2km. Watch them going through the spectator control and they looked like they were running with no effort. Another good day of competition and weather was hot (28 C).
12 PM
Orienteering 34:34 [5] 5.6 km (6:10 / km)
Elitserien middle race. Was in the same area as the long race but we had a 1:10,000 map instead of a 1:15,000 map. Had a clean run which felt really good. Took it easy at the start of the race to get the orienteering clean. Then picked the pace up about halfway around and kept it all the way. Felt strong in the terrain and found myself running well when I was orienteering well. Slowed down for the controls in the green areas as it was low visibilty. No mistakes, only hesitations. Ended up 8th out of 30 in the H20E class, really pleased and finally training is paying off. About 5 mintes down on the leader but he was 1 year older than me so pleased with that and feel in a years time I will be able to run those kind of times.
Friday Jun 3, 2011 #
Note
(rest day)
No races today so just chilled out in the morning and went swimming in a cold lake. Then in the afternoon went to a Bear park.
Thursday Jun 2, 2011 #
1 PM
Orienteering 1:33:00 [5] 12.0 km (7:45 / km)
Elitserien long race at Mora. Really nice fast open forest. Not very technical but you to read the map well to know what was up and down. Didnt have a good race. Made 18 minutes worth of mistakes on three controls. First one I lost contact with the map and had to relocate (lost 2/3 minutes). 2nd one was the shortest leg on the course (50 metres long), went out of the control in the wrong direction and relocated off the next control which was also a short leg (lost 3 minutes). 3rd one was towards the end and I just lost concentration because I started to tire in the sun. All I had to do was count paths and then cut across a block of forest but ended up stopping too early and lost 10 minutes because I could make sense of the map. Not pleased with the result at all. Should of got around 70 minutes on a good race.
Warm up/down 30:00 [2]
Wednesday Jun 1, 2011 #
12 PM
Trail/Terrain Running 25:00 [3] 5.0 km (5:00 / km)
Having an easy day today because am racing tomorrow, Saturday and Monday so want to be fresh for the races. Just a short run from the house