Training Log Archive: jedIn the 7 days ending Apr 3, 2011:
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Sunday Apr 3, 2011 #
Running warm up/down 30:00 [3] 2.5 km (12:00 / km)
shoes: olway tigers
Warmed up in the field and towards the other with dad, hamstrings felt very tight but after a good jog felt a lot better. Then jogged to the start and did some drills.
Warmed down by running some of the way back from the finish before talking to Tim and his dad about the course. Then jogged around the field on my own and then with dad.
Feel a lot better after running.
Warmed down by running some of the way back from the finish before talking to Tim and his dad about the course. Then jogged around the field on my own and then with dad.
Feel a lot better after running.
Orienteering race 1:03:28 [4] 6.2 km (10:14 / km) +305m 8:13 / km
shoes: olway tigers
SOL 2. Much better than SOL 1.
It was good but still should have been better.
1st 3 good. Poor route and got confused by paths on 4 so got myself out to the track to minimise time loss. Ok until 8 where I went too far left and was hesitant. Compass should have been used. Again off left on 9. Good again until 15 where my route was poor, should have stayed higher for better running. Bit sloppy from 16 onwards, no attac kpoint on 17, did my usual of getting near the control and just running around. Silly on 18 as ran up when needed to lose height, then overshot control. On the last control I just ran to the open when I should have went more straight line.
In amongst all this negativity though, the race was pretty positive as I had more good parts:).
It was good but still should have been better.
1st 3 good. Poor route and got confused by paths on 4 so got myself out to the track to minimise time loss. Ok until 8 where I went too far left and was hesitant. Compass should have been used. Again off left on 9. Good again until 15 where my route was poor, should have stayed higher for better running. Bit sloppy from 16 onwards, no attac kpoint on 17, did my usual of getting near the control and just running around. Silly on 18 as ran up when needed to lose height, then overshot control. On the last control I just ran to the open when I should have went more straight line.
In amongst all this negativity though, the race was pretty positive as I had more good parts:).
Saturday Apr 2, 2011 #
Event: Erskine Urban Race
Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Asics GT-2150
Warmed up jogging with Dad towards the start and around the industrial estate bit. Then to the start myself and some dynamic stretching.
Warmed down running along the Clyde with mum and dad and did an extra loop with dad back past the shops.
Feeling sore from training before and then again after so needed lots of warming up and down.
Warmed down running along the Clyde with mum and dad and did an extra loop with dad back past the shops.
Feeling sore from training before and then again after so needed lots of warming up and down.
Orienteering race 51:11 [5] 7.1 km (7:13 / km) +120m 6:39 / km
shoes: Asics GT-2150
Started carefully as went straight into the tricky estate. Was fine till 5/6 where I sped up as was out of estate. Lost a little of 5 and then messed up 6, actually ran right past it but was relocating at the time and didn't realise. Long leg was very challenenging and found 20-21 tricky as just couldn't see the route. Basically ok again until a silly route at 26. But to be fair it was a lot better than it has been going and was really happy and positive at the end. Thoroughly enjoyed it.
Friday Apr 1, 2011 #
Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-2150
Friday session down at the new gym I can get into. Was really good, got one to one coaching.
Thursday Mar 31, 2011 #
Running warm up/down 23:40 [3] 4.5 km (5:16 / km)
shoes: Asics GT-2150
Down to the bottom of the trim track.
Then back from bottom of the town and to the supermarket then home.
Then back from bottom of the town and to the supermarket then home.
Running tempo 23:07 [4] 4.5 km (5:08 / km)
shoes: Asics GT-2150
800m uphill into wind
Round by the pool
800m fartleck
Jog to start of 800m
x2.
Stupid police car decides to turn in at the only junction forcing me to stop on the first 800m and then a lorry parks in the pavement the second time!! The things was when I ran past later when warming down it was gone!
Very windy, doing it at 3/4 pace but wind made it harder. Stomach not happy. Ate at half 12 and this was at 2pm but had intended to run later so don't think lunch argeed. Anyway felt the legs were moving quick which was the idea.
Round by the pool
800m fartleck
Jog to start of 800m
x2.
Stupid police car decides to turn in at the only junction forcing me to stop on the first 800m and then a lorry parks in the pavement the second time!! The things was when I ran past later when warming down it was gone!
Very windy, doing it at 3/4 pace but wind made it harder. Stomach not happy. Ate at half 12 and this was at 2pm but had intended to run later so don't think lunch argeed. Anyway felt the legs were moving quick which was the idea.
Wednesday Mar 30, 2011 #
Running 38:16 [3] 6.0 km (6:23 / km)
shoes: Black Walshes
Nice and easy up into Lanton and around the loop. On the way up and down to the wood planned how I would do legs on the Erskine map. Really tricky and tried to work back from the control. Found it a lot harder once I had done the loop which shows what happens when I tire. Nice to get out up there:).
Strength and Conditioning 1:00:00 [3]
New Wednesday session. Strength maintenance.
Tuesday Mar 29, 2011 #
Running warm up/down 24:47 [3] 4.0 km (6:12 / km)
shoes: Asics GT-2150
Running intervals 45:00 [5] 10.0 km (4:30 / km)
shoes: Asics GT-2150
2.25km loop with hills, 1.5km uphill/downhill, 2.25km loop in reverse, 1.5km uphill/downhill and then 2.25km same as first.
All with 1min recovery. Very tough! Running chasing a group of men who were just faster.
All with 1min recovery. Very tough! Running chasing a group of men who were just faster.
Monday Mar 28, 2011 #
Note
(rest day)
:)
Hamstrings very tight. Nice day off.
Hamstrings very tight. Nice day off.