Training Log Archive: Lewis TIn the 7 days ending Mar 18, 2012:
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Sunday Mar 18, 2012 #
11 AM
Orienteering 31:17 [5] 6.0 km (5:13 / km) +210m 4:26 / km
Sprint race at Helsby. Had a good run. Was running strong and orienteering was pretty good. Lost about 1 min 50 altogether. Enjoyed the race.
Running warm up/down 20:00 [2]
Saturday Mar 17, 2012 #
10 AM
Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
Run from the station and some warming up.
Orienteering 18:25 [4] 3.41 km (5:24 / km) +115m 4:37 / km
ahr:179
Prologue race at Riverside park. Orienteering was not great and neither was my running. Probably because I havent ran since wednesday. lost 1 min to Tom f and 1 min 16 too Tom h.
11 AM
Orienteering 25:33 [5] 5.25 km (4:52 / km) +90m 4:29 / km
ahr:181
Sprint final on riverside park and Tytherington. Much better race, think it was because I was warmed up. One mistake which was number 16 because I ran into an uncrossable fence so had to run around (lost about 1 min 30 seconds to Tom H on that leg). Ended up catching Tom H somewhere around the course because he made a huge mistake. Was 33 seconds slower that Tom F on the second course. Enjoyed both races.
Wednesday Mar 14, 2012 #
3 PM
Running 35:00 [2] 6.2 km (5:39 / km)
Easy run from the station and back afterwards.
Running warm up/down (Drills) 18:00 [2]
Mixture of drills, hurdle drills and strides.
Running 15:00 [4] 3.65 km (4:07 / km)
Tempo/threshold run in woodbank park. Felt slugish all the way round but got into a comfortable pace. Didnt enjoy it because it felt like to much hard work.
4 PM
Running intervals 10:16 [4] 2.0 km (5:08 / km)
Inteval session on the track. Did 1* 200m, 300m, 400m, 500m, 600m.
For some reason felt much better in this session. Kept the same pace throughout the session which I am pleased with.
200 metres -38s
300 m - 56s
400 m - 75s
500 m - 95s
600 m - 113s
For some reason felt much better in this session. Kept the same pace throughout the session which I am pleased with.
200 metres -38s
300 m - 56s
400 m - 75s
500 m - 95s
600 m - 113s
Tuesday Mar 13, 2012 #
Running 1:11:30 [3] 11.6 km (6:10 / km)
Easy run from the station to the track (dropped my stuff off) then ran up the river and back and then back to the station.
Monday Mar 12, 2012 #
Swimming 40:00 [2]
10 minutes nice and easy. Then did 1 length swim (25m) and then one length walking (looking at running form). Enjoyed the session after the hard weekend.