Training Log Archive: Lewis TIn the 31 days ending Oct 31, 2011:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||
Monday Oct 31, 2011 #
Stretching 25:00 [1]
Sunday Oct 30, 2011 #
Orienteering 1:12:00 [5] 10.25 km (7:01 / km) +340m 6:02 / km
Tinto Twin weekend day race. Good race. Pleased with how I came into the race after yesterdays bad race. Went into the race thinking clear routechoice and good attackpoints. Running today was much better and the way I should be racing. Attack the course from the start but also slowed when I needed to which I didnt do yesterday. Pushed on the physical parts of the course aswell and thought I pushed within myself. Ended up 7 minutes down on the leader, he must of been running much faster than me because didnt feel like I made mistakes. Pleased with my fitness, still early this year so time to improve.
Warm up/down 20:00 [2]
Warm up with dad.
Saturday Oct 29, 2011 #
Orienteering 1:22:00 [5] 9.0 km (9:07 / km)
Tinto Twin weekend night event. Awful race, lost time on 4 controls losing about 15 minutes. Running was not good ever, felt heavy in the legs all the way round. Good to get back into night racing again though because I enjoy it.
Warm up/down 20:00 [1]
Warm up with dad.
Thursday Oct 27, 2011 #
Swimming 40:00 [2]
Wednesday Oct 26, 2011 #
Running 50:00 [4] 8.4 km (5:57 / km)
Ran around Woodbank park with Tom for 35 mins (6km). Saw a badger! Then ran back to the station after strength session 15 mins (2.4km).
Strength 50:00 [5]
Strength session. Normal core and then weight exercises.
Tuesday Oct 25, 2011 #
Running 45:00 [4]
Monday Oct 24, 2011 #
Stretching 25:00 [3]
Strength 10:00 [3]
Sunday Oct 23, 2011 #
Orienteering 53:15 [5] 8.5 km (6:16 / km) +250m 5:28 / km
Shole wood event down at Cannock Chase. Ran brown. Went out fast because I knew I had Tom close behind me. Kept a nice pace all the way and increased towards the end aswell. Legs stiffened up after 20 minutes which slowed me down abit. Comparing splits with Tom, lost about 4 mins. Really enjoyed the fast orienteering and was pleased with my fitness at this time of year and also after yesterdays event aswell. Ended up running 10km on my GPS.
Warm up/down 25:00 [3]
Saturday Oct 22, 2011 #
Orienteering 45:33 [5] 9.0 km (5:04 / km) +200m 4:33 / km
Reddish Vale event. Score event which was odds and evens. The twist to it was that once you had picked ever odds or evens, you had to keep getting those controls and then chose when to switch to the other one. I had picked to go for odds first. Got all the odds and then switched at the right time. Missed two controls and was 33 seconds. Pleased with my orienteering on and was running really well. Kept a nice pace all the way and increased my speed towards the end. Was pleased that I had something left in my legs towards the finish for a quick finish rather than come in slow as I usually do. Nice weather, good course and I won!
Running 40:00 [2] 4.0 km (10:00 / km) +150m 8:25 / km
Collected in the futher controls. Took me ages because I missed one and had to go back for it. Nice warm down.
Friday Oct 21, 2011 #
Running 20:00 [2]
Thursday Oct 20, 2011 #
Stretching 25:00 [0]
Wednesday Oct 19, 2011 #
Note
(rest day)
Out tonight for my mates Birthday so thought it best to not train and not get ill.
Tuesday Oct 18, 2011 #
Running 55:00 [2] 7.0 km (7:51 / km)
Run out on along the canal. Just ran 3.5km from my halls out and then ran back the same way. Nice easy session.
Monday Oct 17, 2011 #
Swimming 30:00 [3]
Legs sore after the weekends training. Nice and easy session swimming.
Sunday Oct 16, 2011 #
Orienteering 1:30:45 [5] 13.2 km (6:53 / km) +270m 6:14 / km
MDOC event at Preswich Park on Toms map. The straight line distance was 10km but there was loads of going round a canal throughout the course so put what distance I ran in. Had an ok run. Made a few stupid mistakes and kept on being on the wrong side of trees and running into thick green which meant I had to back track. Enjoyed how it was a good long distance training. Felt tired from last night so my running wasnt very good. Kept a nice comfortable pace throughout.
Warm up/down 10:00 [1]
Saturday Oct 15, 2011 #
Running 19:01 [5] 5.0 km (3:48 / km)
Bramhall Park run. Was a good race. The first lap was good pace and then in the second lap I just died and slowed down. Pleased with my time considering I havent done my speed work since the summer. Plus I beat Tom!!!
Cycling 25:00 [4]
Missed my train to Bramhall so went back to my flat and got my bike. Then got back to the station in record time then got a train to Stockport and then cycled to Bramhall. Made it to the run with 10 minutes to spare. A good warm up.
Note
Went for a walk up White Nancy with my Auntie and Uncle for a couple of hours. Very nice walk and really nice weather.
Thursday Oct 13, 2011 #
Stretching 25:00 [0]
Did lots of stretching today because last week my legs were really sore after the strength session. Legs feeling good today.
Wednesday Oct 12, 2011 #
6 PM
Running 40:00 [3] 6.5 km (6:09 / km)
Run around the park near the harrier track with Tom before circuits.
7 PM
Strength 1:15:00 [4]
Longer strength session today. Tough with core work then weights afterwards.
Tuesday Oct 11, 2011 #
Swimming 30:00 [2]
Nice easy swimming session. Just some casual lenghts then a rest. On and off for 30 mins. First time in the aquatics centre. Very nice and even better when it cost £1.90.
Monday Oct 10, 2011 #
Running 55:00 [2] 6.0 km (9:10 / km)
Really easy run out from my flat round manchester. Ran towards ASDA and then got abit lost and then came back to the flat. Very wet!
Sunday Oct 9, 2011 #
Orienteering 1:22:00 [4] 10.0 km (8:12 / km) +490m 6:35 / km
High Pike event. Weather was awful. Found it hard running in the wind. Navigation was fine, clean through all the controls. Good tough long run out.
Warm up/down 15:00 [2]
Saturday Oct 8, 2011 #
Running 30:00 [3] 4.0 km (7:30 / km)
Nice easy run up the river.
Thursday Oct 6, 2011 #
Stretching 25:00 [0]
Long stretching session because after wednesday strength session my legs are sore.
Wednesday Oct 5, 2011 #
Running 40:00 [3] 6.0 km (6:40 / km)
Ran with Tom from the Harrier track. Nice and easy. Then after training we had to run for our trains in the rain. Then got changed on the platform.
Strength 1:00:00 [4]
Strength session with Harriers. Started off with core then moved onto some weight exercises. Was tough but feeling it this morning.
Tuesday Oct 4, 2011 #
Stretching 10:00 [0]
Monday Oct 3, 2011 #
Stretching 10:00 [0]
1 PM
Core stability 20:00 [2]
Short core session in my room. Then some flexibility work.
Sunday Oct 2, 2011 #
Long Run 1:35:00 [4] 13.1 km (7:15 / km)
Nice long run with Tom in the Goyt valley. Winter training starts now! Felt really good to get training again.