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Training Log Archive: Alex M

In the 29 days ending Feb 29, 2012:

activity

time

miles

Running

11:29:24

77.85

(8:51)

125.28

(5:30)

1130

Orienteering

5:43:16

36.43

(9:25)

58.63

(5:51)

555

Total

17:12:40

114.28

(9:02)

183.91

(5:37)

1685

[1-5]

17:07:40

1:45

0:00

» now

Wednesday Feb 29, 2012 #

7 PM

Running 1:02:30 [2] 12.2 km (5:07 / km)
ahr:168 max:182

Easy run with Dan and John, all the way down Happy Valley to the viaduct, and back through the back of Bramhall and Mirlees fields.

Tuesday Feb 28, 2012 #

7 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Out through the park and back around the roads, with an extra loop in the park at the end this week.

Running tempo 8:45 [4] 2.1 km (4:10 / km)

Cross circuit. Basically a short threshold run to begin the session.

Running intervals 5:38 [5] 1.8 km (3:08 / km)

(400, 300, 200) x 2, time for efforts

Running intervals 5:00 [1] 0.7 km (7:09 / km)

Recovery between each interval, involved slowly joggin 100m or 200m to the next start line each time.

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)

Around the inside of the track on the grass a few times.

Sunday Feb 26, 2012 #

9 AM

Running warm up/down 16:00 [1] 2.1 km (7:37 / km) +60m 6:40 / km
shoes: Inov-8 X-Talons

Ran out to the top of the resevoir, then up the hill to dump our jackets at the top.

Running hills 24:00 [5] 5.28 km (4:33 / km) +180m 3:53 / km
shoes: Inov-8 X-Talons

Sarah's Session, 2 x (6x 1min) hill reps, with the recovery being 1 min run back down, so the heart rate didn't come down too much and we were still working on the downhills. 3 minute rest in between the 2 sets.

Running intervals 20:00 [4] 2.1 km (9:31 / km)
shoes: Inov-8 X-Talons

10 by 1 min terrain intervals, but we were planning a leg on one of four maps, which we would then draw on another piece of paper from memory in such a way that we could navigate off it. Trying to read a complex JWOC map and sprint through terrain was hard, so the speed suffered.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talons

Run back to the YHA.

Saturday Feb 25, 2012 #

9 AM

Running warm up/down 21:00 [2] 2.8 km (7:30 / km)
shoes: Inov-8 X-Talons

Jogged out to the resevoir and back afterwards.

Orienteering 37:00 [4] *** 5.0 km (7:24 / km) +180m 6:16 / km
shoes: Inov-8 X-Talons

Trains planned by Pete, really enjoyed the last one where I was catching Tom steadily all the way back.

6 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov -8 O-Rocs

Got there later than the others and then we all had to get back at the same time to the hostel, so my warm up was cut short.

Orienteering race 37:22 [5] ** 6.4 km (5:50 / km)
shoes: Inov -8 O-Rocs

Night race around a golf course, was a bit of a sprint, and I was doing fine until I turned over the mao to see the fisrt control on the second side was a butterfly, which slowed me down as I had not had any chance to plan ahead, then my legs started to go on the long legs into the finish after that. Still beat Tom though. 5 mins down on Lewis and 4 on Pete. (actually ran a fair bit more than 6.4km, it was probably more like 7.5)

Thursday Feb 23, 2012 #

7 PM

Orienteering race 59:50 [4] * 12.35 km (4:51 / km) +15m 4:49 / km

decided to do the 60 as I didn't feel up to 75, and it was a mistake, if I had done the 75 I would have been a lot closer to Steve, as it turned out you could get pretty much all the controls in 75 and the choice wasn't which ones to drop but what was the best route between them. Ended up a long way down on adjusted points.

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)

25 mins beforehand and 5 afterwards with John and Steve.

Tuesday Feb 21, 2012 #

7 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Running intervals 16:12 [4] 4.0 km (4:03 / km)

5 x 800m, getting slower throughout, should have probably given myself more rest in between.

Running intervals 5:00 [0] 0.5 km (10:00 / km)

Rest in between intervals (roughly 1.15 each time)

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Sunday Feb 19, 2012 #

12 PM

Orienteering race 22:17 [4] *** 3.4 km (6:33 / km) +105m 5:41 / km
shoes: Inov -8 O-Rocs

CSC qualifier at Askham Fell, ran Light Green, I stopped to talk to some walkers who were looking after an injured competitior, then finished the course (it was pretty much straight line from there) then Vicky found the same people and they didn't tell her that anybody had gone for help, so we both lost time, apart from that (and getting distracted because of it on the next leg) I would have been fine, came 2nd to Zoe (1min ahead) with Alistair a minute behind me.

Saturday Feb 18, 2012 #

3 PM

Running 1:40:00 [3] 17.5 km (5:43 / km) +500m 5:00 / km
shoes: Inov-8 X-Talons

From Shap, out towards Rosgill, up the ridge on the north of Swindale, down the corpse road and then follow it all the way over the sholder of Swindale to Keld and back into the village.

Thursday Feb 16, 2012 #

6 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)

Ran out to poynton for the street league.

Orienteering race (Poynton Street League) 1:00:56 [4] * 13.08 km (4:40 / km) +30m 4:36 / km

Thought my strategy was wrong initially, as it was to pick up some controls in a not very dense area, but then got about half way round and had quite a few so it must ave been ok, then thought I had a lot of time for the remaining controls, so decided to mop up everything, this didn't pay off as I ended up late, and missed a 50 in the rush to get back.

Wednesday Feb 15, 2012 #

7 PM

Running 1:00:00 [3] 10.7 km (5:36 / km)

New route from Simon's, out along the canal then back through Langley and the golf course.

Saturday Feb 11, 2012 #

8 AM

Running warm up/down 17:00 [3] 3.2 km (5:19 / km)
shoes: Inov-8 X-Talons

Ran down to the parkrun so I was properly warmed up. Set off a bit late so the second half was a bit rushed.

9 AM

Running race (Bramhall Parkrun) 21:19 [5] 5.0 km (4:16 / km) +40m 4:06 / km
shoes: Inov-8 X-Talons

Winter route + extra wiggles to avoid ice on the paths, so probably more like 5.1km, was easily a pb, but the first lap didn't feel that fast, and I still had some energy at the end so will try again soon to get a decent time.

Running warm up/down 25:00 [1] 3.2 km (7:49 / km) +50m 7:15 / km
shoes: Inov-8 X-Talons

Jogged back home afterwards, probably should have kept moving as by the time I left, I had seized up and couldn't run properly.

Wednesday Feb 8, 2012 #

6 PM

Orienteering race (Street League 8) 1:11:30 [3] * 13.0 km (5:30 / km)

Messed up the strategy, then got lost in some fields looking for a bridge on a path, the path didn't actually exist on the ground, but I found it eventually and by that point I had decided just to get the high pointers and work my way back in.

Tuesday Feb 7, 2012 #

7 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)

Running intervals 24:00 [4] 5.0 km (4:48 / km)

10 x 400m at cross country pace, averaging about 93s, with jogging recovery in between (50-60s)

Sunday Feb 5, 2012 #

2 PM

Running 1:05:00 [3] 12.0 km (5:25 / km) +300m 4:49 / km
shoes: Inov-8 X-Talons

Saturday Feb 4, 2012 #

Event: Northern Night Champs

7 PM

Running warm up/down 10:00 [3] 2.1 km (4:46 / km)
shoes: Inov -8 O-Rocs

Run out to the start with Tom and Lewis, we arrived a bit late so were quite rushed.

Orienteering race (Northern Nights) 54:21 [4] *** 5.4 km (10:04 / km) +225m 8:20 / km
shoes: Inov -8 O-Rocs

Wednesday Feb 1, 2012 #

7 PM

Running 45:00 [3] 9.5 km (4:44 / km)
shoes: Inov-8 X-Talons

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