Training Log Archive: PooletaIn the 31 days ending Dec 31, 2009:
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| 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 | Tu | We | Th | ||||||||||||||||||||||||||||||
Wednesday Dec 30, 2009 #
Running warm up/down 15:00 [2]
Usual warm up run from home to gym and warm down jog home afterwards
Gym Cardio Machines warm up/down 18:00 [2]
Rest of 20min warm up on cross trainer - very low intensity (13mins)
5min spin on bike at end of session before setting back off on jog home
5min spin on bike at end of session before setting back off on jog home
Weight Training 55:45 [1]
Did my usual set in a slightly different order - hamstring curls, leg extensions, hips, squats and finished on lunges. Keep pushing the weight higher so clearly the weight training is starting to make a difference.
Tuesday Dec 29, 2009 #
Note
(sick)
I spent the morning at work trying to plan my evening's training, then the sore throat kicked in around lunchtime and by the time I set off home at 16:15 I was feeling decidedly grotty :-(
Monday Dec 28, 2009 #
9 AM
Running tempo (Fartlek) 47:00 [4]
ahr:156 max:175
Fartlek session before breakfast from Jonny P's house in Barlaston out onto the Downs. Did a mixture of hill intervals and tempo running. Area really nice but I was quite tired.
Sunday Dec 27, 2009 #
11 AM
Orienteering intervals 1:06:05 [4] ****
ahr:145 max:169 spiked:16/18c
O-Intervals in open access part of Dale Park / Graythwaite.
Warm up along forest road - 10:00
Interval 1 (4 controls) - 4:51 - all controls spiked
Rest - 2:00
Interval 2 (4 controls) - 10:53 - missed 2 controls (2mins?)
Rest - 2:00
Interval 3 (3 controls) - 5:01 - all controls spiked
Rest - 2:00
Interval 4 (4 controls) - 9:12 - all controls spiked, but very slow to first control
Rest - 2:00
Interval 5 (4 controls) - 9:51 - all controls spiked, best bit of terrain!
Warm down back along forest road - 7:22
Terrain was really tough - felling and snow made it very slow to get through, but really happy with the session.
Warm up along forest road - 10:00
Interval 1 (4 controls) - 4:51 - all controls spiked
Rest - 2:00
Interval 2 (4 controls) - 10:53 - missed 2 controls (2mins?)
Rest - 2:00
Interval 3 (3 controls) - 5:01 - all controls spiked
Rest - 2:00
Interval 4 (4 controls) - 9:12 - all controls spiked, but very slow to first control
Rest - 2:00
Interval 5 (4 controls) - 9:51 - all controls spiked, best bit of terrain!
Warm down back along forest road - 7:22
Terrain was really tough - felling and snow made it very slow to get through, but really happy with the session.
Saturday Dec 26, 2009 #
11 AM
Orienteering race 51:10 [4]
ahr:154 max:178
LOC Turkey Sprint Race at Stony Hazel Wood (adjacent to Rusland Church). Did course in 17:57, 4th behind Heppy, Mike McIver and Brendan Bolland. Pretty happy with run, had navigated pretty cleanly and swiftly. Re-ran course as training with Heppy and raced some specific legs to compare routes.
Friday Dec 25, 2009 #
10 AM
Running long 1:48:54 [3]
ahr:157 max:175
Beautiful snowy christmas day run with Heppy. Started from Low Row in Cark, ran up onto Howbarrow, then a bit further along the Bidland ridge before dropping down and crossing the Cartmel valley at Hampsthwaite Hall and climbing back up onto Hampsfell and running length of Hampsfell ridge. Where there were no tracks the snow was really deep and hard work to run through, but views were stunning and the sun was shining :-) A good start to christmas day.
Tuesday Dec 22, 2009 #
6 PM
Running tempo 58:10 [4]
ahr:159 max:173
Snowy tempo run round Guisborough Woods with Paul T. Pooley and Jenn set off with us as well but did a shorter loop. Dobs worked well for grip in the snow.
Sunday Dec 20, 2009 #
10 AM
Cross Country Skiing 3:33:25 [1]
ahr:100 max:144
Another cross country skiing day, this time we went around the tracks in Boltby. Most of the day was lovely, but we got lost and bogged down in a marshy bit and my hands got too cold and very painful. Technique was working better when my skis weren't clogged up, and snow in the forest was better than out on the moor.
Saturday Dec 19, 2009 #
10 AM
Cross Country Skiing 1:52:09 [1]
ahr:105 max:131
Cross country skiing from Sneck Yate along Cleveland Way through top of Boltby, then a circuit round the bridleways on the moor.
Friday Dec 18, 2009 #
Gym Cardio Machines warm up/down 5:00 [2]
Spin on bike to get rid of lactic before setting off on jog home after weights
Weight Training 57:41 [1]
Usual weights session, increased weights from last time
Thursday Dec 17, 2009 #
7 AM
Running tempo (Treadmill) 39:48 [4]
ahr:165 max:179 slept:7.5
Tempo session on treadmill at Westwood first thing in the morning. Can't remember details now.
Wednesday Dec 16, 2009 #
Core Stability 36:11 [1]
Did my usual core stability session in the studio at Westwood
Volleyball 45:00 [1]
A like playing volleyball, and I was in an easy week I thought it would be ok to play volleyball at Westwood with Amanda ane her engineering friends. It was great fun, and I'm still not too bad, and more or less kept my competitive nature under control!
Sunday Dec 13, 2009 #
Orienteering long 1:43:07 [3]
ahr:135 max:158
Controlling at Eston - all controls checked, not really difficult orienteering as I had already been to the sites before.
Running 20:00 [3]
Controlling at Eston - Ran up to the start and back from the bottom of the hill.
Orienteering 1:26:38 [3]
ahr:132 max:152
Controlling at Eston - control collecting
Saturday Dec 12, 2009 #
Running warm up/down 45:00 [2]
Warm up and warm down for NE X-C champs, estimated time only.
Running race 38:53 [5] 8.3 km (4:41 / km)
ahr:178 max:182
NE Cross Country Champs - Branksome School Darlington. I was so totally up for this race, but within 1km of starting I knew that it just wasn't going to be my day. My legs felt heavy and I really didn't have the motivation to push through it. Maybe I set out a bit fast but it really was awful :-(
Friday Dec 11, 2009 #
Note
(rest day)
Had always planned to have a rest day before NE X-C, but it ended up being an enforced rest day as I had to drive over to the Lakes to rescue dad from the hospital in Kendal then go to visit mum in the hospice in Ulverston. A tough day as I also had to go into work early so I clould leave early.
Thursday Dec 10, 2009 #
Running intervals 1:00:52 [4]
ahr:142 max:177
NYMAC session from Nunthorpe Squash Club. 6 x 800m reps with 70s rest between each, half uphill and half downhill.
Warm Up 18:59
Rep 1 3:22 (Up)
Rep 2 3:09 (Down)
Rep 3 3:14 (Up)
Rep 4 3:13 (Down)
Rep 5 3:23 (Up)
Rep 6 3:07 (Down)
Conditions were a bit icy underfoot so had to be a bit careful. Tried to go at the pace I had worked on with Sarah last week. Really pleased with the set. It was interesting that only a couple of people out of everyone really kept to the 70s rest, so I did need to time it myself.
Warm Up 18:59
Rep 1 3:22 (Up)
Rep 2 3:09 (Down)
Rep 3 3:14 (Up)
Rep 4 3:13 (Down)
Rep 5 3:23 (Up)
Rep 6 3:07 (Down)
Conditions were a bit icy underfoot so had to be a bit careful. Tried to go at the pace I had worked on with Sarah last week. Really pleased with the set. It was interesting that only a couple of people out of everyone really kept to the 70s rest, so I did need to time it myself.
Wednesday Dec 9, 2009 #
Running 39:13 [2]
ahr:142 max:151
Recovery run around Northallerton. Basic Romanby loop again.
Core Stability 43:55 [1]
Usua core stability session in living room at home
Tuesday Dec 8, 2009 #
Running hills 1:12:07 [4]
ahr:152 max:178
NYMAC session from Clairville.
Warm Up 24:16
Hills session 23:51
Warm Down 24:00
My digestive system decided to start causing me problems about half way through the session, so it was a struggle to get back to Clairville and I had to make a run for it as soon as we did. Probably affected how hard i pushed in the latter part of the hills session.
Warm Up 24:16
Hills session 23:51
Warm Down 24:00
My digestive system decided to start causing me problems about half way through the session, so it was a struggle to get back to Clairville and I had to make a run for it as soon as we did. Probably affected how hard i pushed in the latter part of the hills session.
Sunday Dec 6, 2009 #
Running race (Cross Country) 19:03 [5] 4.6 km (4:08 / km)
ahr:175 max:180 slept:8.0 weight:60.8lbs
Very short cross country race (NYSD series) at Summerhill, Hartlepool. The course is probably suited to me as kits not just running round a field, and today it was disgustingly muddy! I had decided I was going to go off hard and keep it going for as long as possible, so I pack-ran most of the way with the 3 Loftus girls who usually beat me by anthing from 20s to 90s, they just had a bit more kick at the end, but I was pretty satisfied
Orienteering 2:04:24 [1]
Spent 2 more hours at Eston this morning, with Alastair all the time. Got round all the controls that we still needed to check. The woods are just lovely at this time of year but the mapping to the east end is just appalling! Lots of standing around and discussing as well as running so probably only really 90mins of running max!
Saturday Dec 5, 2009 #
Orienteering intervals 1:30:24 [4] ***
ahr:138 max:169 31c slept:7.0
At Eston checking sites for district event next weekend. Decided to do it as O-intervals, 3 x 6 controls, with decent rest in between to make notes and get to next start.
W/U 28:11 including jog round white / yellow
Int 1 11:16
Rest 1 5:33
Int 2 14:02 including one site where I couldn't find the tape so had to stop
Rest 2 3:19
Int 3 14:28 including one site where I messed up and lost time
Rest 3 5:09
W/D 8:24
Probably a good session to repeat, but with less rest between intervals when I'm not havong to control at the same time
W/U 28:11 including jog round white / yellow
Int 1 11:16
Rest 1 5:33
Int 2 14:02 including one site where I couldn't find the tape so had to stop
Rest 2 3:19
Int 3 14:28 including one site where I messed up and lost time
Rest 3 5:09
W/D 8:24
Probably a good session to repeat, but with less rest between intervals when I'm not havong to control at the same time
Orienteering race (CLOK Sprint) 12:04 [4] 2.0 km (6:02 / km)
ahr:168 max:180 slept:7.0 shoes: Asics Road Running Shoes
Despite being decidedly hungover from Christmas party the night before, I still went to run springt at Teesside University. Really fun little course, but took a stupid mistake on 4 to get my head into gear and start working. As always on the CLOK sprint races, very smooth and good forward planning, although I can't have been 100% as Chris McKenzie beat me!
Friday Dec 4, 2009 #
Running warm up/down 30:00 [2]
slept:7.0 shoes: Asics Road Running Shoes
Warn up loop round town at 6:40 to arrive at gym for opening at 7 so I could train and party! Carried full sack and ran to station afterwards to go straight to work
Weight Training 41:02 [2]
shoes: Asics Road Running Shoes
Usual weights set with the exception of hips. Tried to push hard to make the most of the session.
Thursday Dec 3, 2009 #
Running intervals (Track session) 1:10:14 [4]
ahr:146 max:173 slept:7.5 shoes: Asics Road Running Shoes
Met Sarah at Guisborough trcak for the first time in ages. Aerobic interval set.
W/U and drills 27:53
1km int 4:17
Rest 1:03
1km int 4:19
Rest 1:01
1km int 4:20
Rest 1:01
1km int 4:22
Rest 1:00
1km int 4:17
W/D 4:50
4:20 pace felt remarkably comfortable, almost too easy (max HR 173 is v low for intervals?) but Sarah was very sure that it was a good session, and a perfect aerobic interval set for a sub-12min 3k.
W/U and drills 27:53
1km int 4:17
Rest 1:03
1km int 4:19
Rest 1:01
1km int 4:20
Rest 1:01
1km int 4:22
Rest 1:00
1km int 4:17
W/D 4:50
4:20 pace felt remarkably comfortable, almost too easy (max HR 173 is v low for intervals?) but Sarah was very sure that it was a good session, and a perfect aerobic interval set for a sub-12min 3k.
Running 38:02 [2]
ahr:150 max:145
Nice easy recovery run around the streets of Northallerton, partly as a warm up for Core session. Basic Romanby loop.
Core Stability 39:07 [1]
Usual core stability session in the living room
Wednesday Dec 2, 2009 #
Running tempo 1:12:04 [4]
ahr:153 max:178
NYMAC session from Ingleby Barwick.
Warm Up 20:47
Tempo Session 30:03 (average 174; max 178)
Warm Down 21:13
Set off with the middle group for the tempo session, hoping that I would be able to hang with them for the majority of the set, but they put the boot in about half way round the first lap and left me stranded all on my own.
Warm Up 20:47
Tempo Session 30:03 (average 174; max 178)
Warm Down 21:13
Set off with the middle group for the tempo session, hoping that I would be able to hang with them for the majority of the set, but they put the boot in about half way round the first lap and left me stranded all on my own.