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Training Log Archive: Pooleta

In the 7 days ending Apr 5, 2009:

activity

time

miles

Running

3:44:00

2.98

4.8

Orienteering

2:29:12

10.25

(14:33)

16.5

(9:03)

815

38 /

44c

86%

Core Stability

32:29

Road Cycling

30:00

Total

7:15:41

13.24

21.3

815

38 /

44c

86%

averages - sleep:12.3

1:44

0:00

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Sunday Apr 5, 2009 #

Running warm up/down 21:41 [3]
slept:9.0 shoes: Jalas Black O Shoes

O-Technique session on Silver How. Parked at Walthwaite Bottom, so warm up was a steep climb to the top of the ridge, walked / ran up, 15mins. Much quicker back down at the end - 6:41!

Orienteering (Race Pace) 1:22:57 [4] **** 9.2 km (9:01 / km) +575m 6:52 / km
spiked:18/20c slept:9.0 shoes: Jalas Black O Shoes

Long legs and control picking combi on the top of Silver How. Lovely day and really enjoyable run, but it was really tough physically. Think I was probably reading a bit much detail on the long legs simply because it was there, and it was so hilly that I wasn't sure I was pushing hard enough, or when I couldn't run I was checking for detail on the map. Realistically I didn't meet the objectives of the session for that reason :-(

Saturday Apr 4, 2009 #

Running warm up/down 12:00 [2]
slept:7.0 shoes: Jalas Black O Shoes

Test running course for JK.
W/U from assembly area to start. Legs pretty sore from last night's massage

Orienteering (Race pace) 1:06:15 [4] *** 7.3 km (9:05 / km) +240m 7:48 / km
spiked:20/24c slept:7.0 shoes: Jalas Black O Shoes

Test-ran another JK course. Tried to make sure I was navigating properly rather than just going in the right direction just because I knew where the control was! Biggest miss was at no.14 where I took a bearing then chose to ignore it (2mins?), others were small mistakes.
Forest is lovely and I feel like I'm running pretty strongly, but my legs really were suffering from hard week and massage, so probably could have gone a few minutes quicker in an actual race.

Friday Apr 3, 2009 #

Road Cycling warm up/down 30:00 [3]
slept:7.0 shoes: Northwave Road Cycling Shoes

Easy cycle out to Bannatynes and back for sports massage. Had to push a bit harder on the way back as I thought I was going to miss my train home!

Note
(rest day)

Rest Day, but had my first ever proper sports massage this evening. I can't quite get my head round the concept of how much massage hurts and how that can possibly be good for you, but we'll see...

Thursday Apr 2, 2009 #

Running warm up/down 26:00 [2]
slept:7.0 shoes: Mizuno Trail Shoes

Cod Beck
Warm up - 10mins
Warm Down - 16mins
Legs very tired during warm up and even more so during warm down. Am I glad I have a rest day tomorrow!

Running hills 29:45 [5]
slept:7.0 shoes: Mizuno Trail Shoes

Hills session on track at top of Cod Beck.
3 sets of 6 reps of 45s up, with 1minute easy back down.
Had a full reps rest (1min45s) between each set.
First set was rubbish and very inconsistent. For a coupld of reps I thought that I might not be able to complete whole session. 2nd and 3rd sets much more consistent, even if I was going less far on each rep.

Wednesday Apr 1, 2009 #

Running long 1:06:26 [3]
slept:7.0 shoes: Mizuno Trail Shoes

One of my favourite loops from Cod Beck Car Park through Cod Beck, Coalmire and Arncliffe. Legs very tired after last night, but really enjoyed the run.

Tuesday Mar 31, 2009 #

Running warm up/down 25:00 [2]
slept:7.0 shoes: Asics Road Running Shoes

Warm up on the road and drills on the track before intervals session with Jenn. It is nice to have company :-)

Running intervals (Track) 26:37 [5] 3.8 km (7:00 / km)
slept:7.0 shoes: Asics Road Running Shoes

Track session 3x 200m, 3x 300m, 2x 400m, 3x 300m, 3x 200m, each rep off 2mins.
3 x 200m - 36s, 37s, 37s
3 x 300m - 62s, 63s, 63s
2 x 400m - 89s, 91s
3 x 300m - 68s, 64s, 65s
3 x 200m - 40s, 38s, 37s
What a tough session. I really started dying on the way back down again, but still managed to keep times pretty consistent apart from 1st 300m rep on the way back down. Running felt really strong, and I think I managed to keep my form even when tiring!

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Asics Road Running Shoes

Warm down after track session, and a bit of stretching

Monday Mar 30, 2009 #

Running warm up/down 8:31 [2]
shoes: Asics Road Running Shoes

W/U for S&C session, around the block

Core Stability (S&C) 32:29 [2]

Strength & Conditioning session - legs and abs.

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