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Training Log Archive: Pooleta

In the 7 days ending Mar 7, 2010:

activity # timemileskm+m
  Running6 3:48:50
  Orienteering2 2:43:55
  Weight Training1 1:00:58
  Core Stability1 34:12
  Gym Cardio Machines1 5:00
  Total6 8:12:55

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Sunday Mar 7, 2010 #

Running warm up/down 8:48 [3]
ahr:126 max:136

Warm up at Gullane.

Orienteering race 1:11:06 [4]
ahr:160 max:171

Brown course at Gullane. After disappointing day yesterday I wanted to focus on process and getting navigation right. Not quite fully focussed at start; took bad route choice 3-4 and got totally stuck in the green, then got distracted by crowds standing looking puzzled near the control. Settled down after that, although one other mistake gave me a tail of Paul T and Alice Leake, who gave me an extra bit of focus and I led them round the rest of the course. Happier but still not perfect.

Saturday Mar 6, 2010 #

Running warm up/down 29:06 [2]
ahr:146 max:162

Warm up for sprint at KIngs Buildings, Edinburgh. Ran up to the top of observatory hill and back down, then drills next to start.

Orienteering race 16:50 [4]
ahr:166 max:178

Sprint race, Kings Buildings, Edinburgh. Missed a couple of route choices and Pippa caught and overtook me. Disappointed.

Running warm up/down 10:07 [2]
ahr:124 max:136

Easy warm down with Becks, Pip and Helen B after sprint race.

Running warm up/down 20:01 [3]
ahr:141 max:161

Warm up for British Nights on Pentlands. Not great location for doing drills and hadn't done enough running before starting drills.

Orienteering race 1:15:59 [3]
ahr:154 max:176

British Night Champs, Pentland Hills. Was really looking forward to race, thought I should be able to do well. Got totally distracted by TV cameras at start, but still nailed 1; pushed hard on the long leg up the hill then got the approach to 2 totally wrong and got totally demotivated sliding about on a snowy slope when I was in the wrong place. Things got worse again on 4 so when Helen B caught me up I stopped trying to race. Should have probably retired, but made myself finish.

Friday Mar 5, 2010 #

Running 20:29 [2]
ahr:141 max:153

Early morning recovery run around my usual 20min loop from home.

Core Stability 34:12 [1]

Shortened core stability session.

Thursday Mar 4, 2010 #

Running tempo 54:14 [4]
ahr:158 max:174

Tempo run on Bullamoor Hill loop:
10 min warm up on flat before picking up pace (AHR 138)
35:45 tempo (hilly) (AHR 166) - not quite fast enough?
8:27 warm down (AHR 150)
Legs aching from last night, but felt good :-)

Wednesday Mar 3, 2010 #

Running intervals 20:22 [5]
ahr:155 max:173

Early morning session, 5min warm up, 10min of 20-20 session, 5min warm down. Concentrating on high knees and short stride lengths. Not as good without drills as warm up but still a really good quality session.

Running 18:04 [3]

Warm up jog to gym - all outside so much more pleasant than treadmill.

Weight Training 1:00:58 [3]

Usual weights session. Really tired but still pushed myself hard. Got into the squats cage again so that was hard work.

Gym Cardio Machines 5:00 [1]

Very easy spin on the bike in the gym before jogging home to get the lactic out of my muscles.

Tuesday Mar 2, 2010 #

Running warm up/down 10:03 [2]
ahr:132 max:147

Warm up for hills session, Coal Mire

Running hills 27:03 [4]
ahr:150 max:175

Hills session: 2 sets of 5 reps of 1min up, 90s rest; 5min rest between sets. Really good, cold crisp evening, snow on the ground again; pushed on hard and got further up the hill than I did last time I did this session.

Running warm up/down 10:33 [3]
ahr:134 max:148

Easy warm down - back up the hill then along and down the Cleveland Way.

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