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Training Log Archive: Pooleta

In the 30 days ending Sep 30, 2009:

activity

time

miles

Running

13:24:55

Road Cycling

4:12:30

26.06

41.94

Orienteering

2:57:06

7.15

11.5

50 /

57c

87%

Core Stability

1:40:47

Weight Training

1:35:00

Gym Cardio Machines

32:00

Total

24:22:18

33.21

53.44

50 /

57c

87%

averages - sleep:11.6 weight:59.5lbs

3:18

0:00

» now

Wednesday Sep 30, 2009 #

Core Stability 30:25 [1]
slept:7.0

Dynamic core stability session

Tuesday Sep 29, 2009 #

Running (Drills and Hills) 55:18 [3]
slept:7.0 shoes: Asics Road Running Shoes

10min W/U down to HLC fields. Full drills set, approx 25mins, then 12 x 20s hard, 40s easy. 20s allows me to sprint full length of football field, then its actually bloody hard work to recover coming back in 40s! Pretty pooped at the end but was on average getting further than I did last week. 6min jog home as warm down

Sunday Sep 27, 2009 #

Running long 3:18:21 [3]
slept:8.0 shoes: Walsh

OMM training around Haworth and Heptonstall Moor with Cookiemonster. Carried almost full OMM sized pack for the 1st time. Felt really good until we hit Hardcastle Crags at about 2.5hours, then my legs completely lost their ability to function. Cookiemonster had been very cruel and had planned us an uphill finish. At least I made it, but he was much stronger at the end than I was so something I maybe need to work on.

Saturday Sep 26, 2009 #

Road Cycling warm up/down 12:30 [2]
slept:8.0 shoes: Northwave Road Cycling Shoes

Cycle from Thornaby Station to Ian Ramsey School Stockton for CLOK sprint race. Very easy and a couple of stops en route for map checking and traffic lights.

Running warm up/down 15:00 [2]
slept:8.0 shoes: Asics Trail Shoes

Did some more warming up on foot, jogging, drills and sprints, whilst waiting for the queue to die down to start the sprint race

Orienteering race 13:53 [4] *** 2.5 km (5:33 / km)
spiked:19/19c slept:8.0 shoes: Asics Trail Shoes

CLOK sprint race at Ian Ramsey School. Loads of fun and orienteered really well - good planning ahead and good control - no mistakes.

Road Cycling long 1:20:00 [3]
slept:8.0 shoes: Northwave Road Cycling Shoes

Cycled back to Northallerton from Stckton, via Eaglescliffe, Yarm, Kirklevington and Appleton Wiske. Nice route. Felt very unmotivated at first but by telling myself that this was the only way to get me home I kept going and settled into it by the time I got to Yarm.

Friday Sep 25, 2009 #

Gym Cardio Machines warm up/down 12:00 [1]
slept:7.0 shoes: Asics Road Running Shoes

Warm up and down before and after weights session. Felt highly unmotivated as I had severe stomach pain so took it very easy!

Weight Training 45:00 [2]
slept:7.0 shoes: Asics Road Running Shoes

Did a reduced session tonight as it was very late by the time I got to the gym and i was feeling rotten with stomach pain. Managed seated leg press, hamstring curls, leg extensions and 4 hip exercises. Did the same weights as last week but felt easier and legs were nowhere near as sore the next morning!

Wednesday Sep 23, 2009 #

Core Stability 1:10:22 [2]
slept:7.5

First core stability training of the new season, so I did a double length session to try out a few things. For future, I'll split this down intlo 2 shorter sessions to do in the mornings so I can save my evenings for running. Good session but hard work in the end.

Running warm up/down 8:32 [2]
slept:7.5 shoes: Asics Road Running Shoes

Jog round the block to warm up for core stability session.

Tuesday Sep 22, 2009 #

Running 54:12 [3]
slept:7.5 shoes: Asics Road Running Shoes

Drills and hills session, but without the hills! Warm up jog to HLC, just under 10pmins, then full drills set (25mins) then 12 x 20shard, 40s easy. Got a bit of a shock when I realised that 20s hard took me the full length of the football pitch and that it would be bloody hard work to get back. Really tough session, so glad I managed to push all 12 out. Warm down jog back home.

Sunday Sep 20, 2009 #

Running long 2:40:30 [3] *
slept:8.0 shoes: Walsh

Kentmere Horseshoe on a lovely sunny day! How totally cool was this! Felt really good, and maintained good form all the way to the end. Kept well nourished and hydrated.

Saturday Sep 19, 2009 #

Road Cycling 1:08:30 [2]
slept:8.0 shoes: Northwave Road Cycling Shoes

Nice easy pre-breakfast spin on a variation of the 'round Northallerton' route. Legs very sore from last night's weights session but they eased off once warmed up.

Orienteering 57:25 [3]
slept:8.0

Training in Bigland - focussed on simplification and route choice in complex terrain. Pretty tough going on tired legs, and still quite a bit of bracken around in places. Generally orienteered pretty well except on the uphill legs at the end where I just lost motivation and didn't believe I possibly needed to climb as much as I did.
Still need to work on running faster through rough and rocky terrain.

Friday Sep 18, 2009 #

Gym Cardio Machines warm up/down 20:00 [2]
slept:7.5 weight:59.5lbs shoes: Asics Road Running Shoes

15min W/U on cross trainer before weight training
5 min spin out W/D on bike after weight training

Weight Training 50:00 [3]
slept:7.5 shoes: Asics Road Running Shoes

Weights

Thursday Sep 17, 2009 #

Running long 59:40 [3]
slept:7.5 shoes: Walsh

Long run from Cod Beck - the shortest possible version of the usual route. Wasn't very motivated at first and thought I would need to cut run even shorter but I made myself finish it off in the end and within the time scale I had set myself so reasonably happy.

Tuesday Sep 15, 2009 #

Running warm up/down 32:28 [2]
slept:7.5 shoes: Walsh

Easy jog after drills and hills session to check a couple of Pooley's tagged sites - took longer than i expected as I got caught up in the bracken!

Running (Drills and Hills) 50:28 [3]
slept:7.5 shoes: Walsh

Warm up followed by full drills session, then 12 x 20s hills with 40s rest, focus on running form on hills.
Felt pretty tired towards end of drills but finished off session and started to feel better again.

Monday Sep 14, 2009 #

Running warm up/down (Recovery) 14:44 [2]
slept:7.5 shoes: Asics Road Running Shoes

Recovery jogging to and from leisure centre for OO meeting. Nice and easy!

Sunday Sep 13, 2009 #

Running long (OMM Training) 1:52:27 [3]
slept:8.0 shoes: Walsh

Nice long run from Hamsterley Forest onto the moor with Tim (Cookiemonster). Easy pace for most of run, but we picked the pace up for the last 30mins or so once we got back onto the fun trails through the forest.

Saturday Sep 12, 2009 #

Road Cycling 1:31:30 [2] 41.94 km (2:11 / km)
slept:8.0 shoes: Northwave Road Cycling Shoes

Easy spin before breakfast to loosen up the legs after testing session last night. Appleton Wiske, Great Smeaton and Cowtons loop. I still don't feel like a cyclist very much at the moment, but I always ease into it and feel better towards the end of the ride rather than the beginning.

Tuesday Sep 8, 2009 #

Orienteering (Middle distance) 1:21:33 [4] *** 5.8 km (14:04 / km)
ahr:145 max:169 spiked:14/19c slept:9.0

Middle Distance Training in WOC relevant terrain in Trondheim. Went really well to 11, didn't like route to 12 and Tess caught me up, OK to 13 and 14, then completely messed up 15 twice! Lost motivation after that and basically gave up when I went into the shitty terrain into 18.
Did some really good compass work in the early part of the course.

Monday Sep 7, 2009 #

Orienteering (Sprint Training) 24:15 [4] *** 3.2 km (7:35 / km)
ahr:152 max:168 spiked:17/19c slept:9.0 shoes: Walsh

Sprint Training on WOC relevant terrain at Rotvoll in Trondheim. Legs really tired after the morning session so I didn't really race it. Pretty clean except for 3 and 10.

Tuesday Sep 1, 2009 #

Running warm up/down (Drills) 33:15 [2]
ahr:133 max:156 slept:7.5 shoes: Asics Trail Shoes

Warm up jog followed by full set of drills on track at foot of Arncliffe. First drills set for new training season, but felt pretty good.

Running hills 10:00 [4]
ahr:158 max:171 slept:7.5 shoes: Asics Trail Shoes

10 x 15s hill reps in terrain, with 45s rest. Focus was on running form rather than getting HR really high. Wrong shoes as I was slipping in the mud.

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