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Training Log Archive: Lewis T

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+m
Long Run	4	5:35:00	32.31	(10:22)	52.0	(6:27)
S&C	9	4:45:00
Short Run	7	4:08:00	21.48		34.58		30
Orienteering	4	2:38:20	16.7	(9:29)	26.88	(5:53)	460
Warm up/down	5	2:30:00	3.73		6.0
Cross Country	2	1:00:20	9.32	(6:28)	15.0	(4:01)	390
Football	1	1:00:00
Cycling	1	45:00	9.32	(4:50)	15.0	(3:00)
Strength	2	31:48	2.33		3.75
Stretching	1	15:00
Total	28	23:08:28	95.2		153.21		880
[1-5]	27	22:38:28

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Saturday Oct 30, 2010 #

3 PM

Long Run 1:15:00 [3] 10.0 km (7:30 / km)

Longish steady run with dad. Went up the river, then to four lane ends then to and across A66, up slate fell and through town. Was gd to get out again after a week of work and not much running. Lots of core work between shifts.

Friday Oct 29, 2010 #

Strength (wobble board ) 15:00 [0]

S&C 15:00 [3]

Thursday Oct 28, 2010 #

S&C 30:00 [2]

Wednesday Oct 27, 2010 #

Short Run 45:00 [3] 6.3 mi (7:09 / mi)

Went for a run up Sale fell with Charlotte.

Tuesday Oct 26, 2010 #

S&C 30:00 [1]

Monday Oct 25, 2010 #

Short Run 30:00 [3]

Sunday Oct 24, 2010 #

12 PM

Orienteering 1:09:50 [5] 9.3 km (7:31 / km) +340m 6:21 / km

Went oing at Roenhead. Was a really gd area. The Sand dunes were really nice and technical.

1 PM

Warm up/down 30:00 [2]

Saturday Oct 23, 2010 #

Cross Country 29:20 [5] 7.0 km (4:11 / km) +150m 3:47 / km

Went to the XC at Penrith. Set off in the fast pack. Set my own pace and kept it the whole way. Ran well and at the end I could of kept going at that pace for a while.

Warm up/down 45:00 [3]

Did a nice warm up and warm down. Did loads of drills and strides.

Friday Oct 22, 2010 #

Note
(rest day)

Thursday Oct 21, 2010 #

2 PM

S&C 30:00 [3]

5 PM

Short Run 25:00 [3] 4.0 mi (6:15 / mi)

Went for a short run

Short Run intervals 10:00 [5]

At the end of my run, did some intervals. Did 10 times 10 second hill reps.

Wednesday Oct 20, 2010 #

Long Run 1:15:00 [4] 10.0 km (7:30 / km)

Went for a run up low rigg and then over higg rigg and then back along the bottom of the fell.

Tuesday Oct 19, 2010 #

S&C 1:00:00 [3]

Went to Orient8 and did the circuits. Was really gd to do it with people rather than on my own.

Monday Oct 18, 2010 #

1 PM

Long Run 2:00:00 [2] 17.0 km (7:04 / km)

A slow steady long run today. Felt gd but took a while to get into it. Felt like I set a gd pace because in the past my slow runs have been a bit to fast. When I got back, it felt like I had done something so was pleased I went out. Went up the river to the mill cottages, then up to four lane ends, then to Embleton and up to the golf club. Through Setmurphy and over the hay, back through town to home.

4 PM

Stretching 15:00 [0]

Saturday Oct 16, 2010 #

Cross Country 31:00 [5] 8.0 km (3:53 / km) +240m 3:22 / km

Went to the cross country near School today for some training. Put myself in the middle pack of the seniors race. Set a nice pace for myself trying to ignore everyone else. It was a hilly cross country race with some small and big uphill sections. Felt strong the whole way round and pleased with my time. V.gd training

Warm up/down 30:00 [2] 6.0 km (5:00 / km)

Cycled to and from the race and did some warming up/down when I was there.

Thursday Oct 14, 2010 #

Cycling 45:00 [2] 15.0 km (3:00 / km)

Nice easy cycle

S&C 30:00 [2]

Orienteering 41:00 [3] 9.0 km (4:33 / km)

Went to oing, it was a 45 min score in Cockermouth. Ran well and got 17 out of 20. Route choice was not.

Warm up/down 15:00 [2]

Wednesday Oct 13, 2010 #

Strength intervals 16:48 [3] 3.75 km (4:29 / km)

Went to Powter How and did an interval session. Did three laps without stopping increasing my speed everytime. Each lap was 1.25km with a little hill section in the middle which was challenging. Did the 2nd lap much faster than I should of because there wasnt much between the 2nd and 3rd lap. Felt really strong on the last two laps so really pleased considering its my first interval session for a while.

1st lap - 6 mins 4 secs
2nd lap - 5 mins 25 secs
3rd lap - 5 mins 20 secs