Training Log Archive: Alex MIn the 30 days ending Apr 30, 2009:
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Wednesday Apr 29, 2009 #
Running warm up/down (Athletics club) 4:00 [4] 0.8 km (5:00 / km)
shoes: New Balance Trainers B+W O
1 slow lap to warm down
Running race (Athletics club) 8:41 [4] 2.1 km (4:08 / km)
shoes: New Balance Trainers B+W O
did 800m timed 3:21
Then did a 400m time trial against each other 1:25
then 100m sprint against each other 15.6 (not vey good at all)
then 2 of us went round the track as many times as we could and got 2 laps (800m) ~ 3:40
was really hard near the end of all the laps because the wind was against you coming round the corner onto the home straight, you felt really good before then and you would get knackered on that stretch so that you could sprint to the finish
Tuesday Apr 28, 2009 #
Orienteering (Control Setting) 35:00 [1] **
shoes: New Balance Trail
Walked around most of it, its really hard to keep your balance with the new taller stakes with the SI boxes on top sticking out of your rucksack
Orienteering long (Lyme Park 1) 30:27 [5] ** 4.0 km (7:37 / km) +150m 6:25 / km
spiked:14/15c shoes: New Balance Trail
Control 4 was in the wrong place (Blame my Dad), so i spent 2-3 minutes looking for it and then decided it was in the wrong place. It was actually in the bigger pond about 150m further along the path, out of sight.
In the end Eddie voided the legs either side of that control and my time was 23:23, which put me in 2nd, but i planned it, so i have some advantage.
Didn't get no.11 spot on because i came in a bit high
Sunday Apr 26, 2009 #
Orienteering race 1:12:00 [5] *** 6.7 km (10:45 / km) +220m 9:14 / km
shoes: O shoes (olway)
Ran blue
I just couldnt keep up a fast pace for the whole distance
Friday Apr 24, 2009 #
Note
(rest day)
Thursday Apr 23, 2009 #
Note
(rest day)
Wednesday Apr 22, 2009 #
Running 39:00 [4] 7.0 km (5:34 / km) +320m 4:32 / km
shoes: New Balance Trail
Ran with Roger
Up to the top of the ridge, along towards Windgather Rocks and left down to the bottom of the valley, double back to join the R.Goyt and left along there to the ford below Taxal straight up through the churchyard and along the road to finish.
All the way along the river we were overtaking the people at the back of a fell race that seemed to go nearly the same route as us, but starting at a different place.
First time i have run up the steep hills at the start and end non-stop, this may be the last run at the parkers, they are moving away soon.
Running warm up/down 5:00 [1] 0.25 km (20:00 / km)
shoes: New Balance Trail
Tuesday Apr 21, 2009 #
Orienteering race 50:36 [5] *** 4.2 km (12:03 / km) +300m 8:53 / km
spiked:22/22c shoes: O shoes (olway)
Ran Blue, would of done green, but it was only 20m more climb.
Got all of the controls spot on, but with a few route choice errors
no.16 found myself on the top path, instead of the middle path and had to lose about 15m of climb that i hadn't needed to go up in the first place.
no.17 Went round the wrong side of a fenced area which involved an extremely steep climb, instead of a more gentle one on the other side, lost about 2 minutes
Finished 5th, 6 minutes behind Olly, 3 minutes behind my dad
Found the climb up from the bottom of the hill up to the final 5 controls really hard. Need more hill running practice
Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: O shoes (olway)
Warm down: Dynamic stretches on the way back to the car park
Sunday Apr 19, 2009 #
Orienteering race (Northen Champs) 37:22 [5] ***** 4.1 km (9:07 / km) +150m 7:42 / km
spiked:8/11c shoes: O shoes (olway)
2) Contoured round, up the ride a little and along the wall, came a bit low for the second part of the wall and had to climb up
3) Up to the gap in the dark green, which i now realise is light green, found a quick route through it and contoured around to just below the control. Somehow managed to run right past the flag without seeing it andturned round and saw it.
4) Around the bottom of the crags and to the left of the clearing, along the marshes, down a ride and found myself on the top of an open patch, followed the edge of it to the path junction
5) across the marsh, over the wall and straight into the control
6) Followed the wall round to the ruined wall junction and down the marsh to the control
7) tried contouring, but i somehow got down near the fenced enclosure and had to come back up, was just below it when i saw the rocky ground and the other platform, went up to it.
8) contour along to the path, down to where it crosses the line of pylons and in, was coming into the re-entrant when i realised i had a control in there at the training day a few years ago.
9) into the next re-entrant and up it to the control
10) Aimed off to the left down the hill, Along the path to the control.
Finish) Follow the tapes down the path
Ended up 3rd overall (1:10 behind Joe Woodley, 42 seconds behind Alex Chepelin), 2nd in the Northern Champs
On 4 Olly and Chris decided to go a different way, Chris was slower on the terrain and Olly went too low and had to climb back up.
No.6 Looking at my map afterwards there is a path route, straight through the middle of the green, which would have saved me about 1 - 2 minutes of climbing up and jumping off crags along the wall
As far as i know no-one went along the path, they all needed it pointing out on the map.
Felt quite good running, but was a bit slow in the denser trees
Legs were really tight going up to the start, but were fine on the course
Walking warm up/down (Walk to start) 30:00 [1] 2.7 km (11:07 / km) +110m 9:14 / km
shoes: O shoes (olway)
Saturday Apr 18, 2009 #
Running warm up/down (NWJS) 10:00 [3] 1.0 km (10:00 / km)
shoes: New Balance Trail
Orienteering (NWJS) 1:30:00 [3] 8.0 km (11:15 / km)
shoes: New Balance Trail
Did 5 excercises
Relocation with Olly ( only did 4 controls, 2 each) (2km)
Compass (0.7km)
Route choice S1 with Chris (1.6km)
Aiming off (0.9km) + 1km of getting to the start which was half a km away for some reason
Light Green loop 1 (0.8km)
Friday Apr 17, 2009 #
Cycling 1:11:32 [2] 23.02 km (3:06 / km)
shoes: New Balance Trainers B+W N
I didn't want to push too hard so i went down towards Rosgill, across towards Haweswater and along the concrete road to wet sleddale, then back along the A6 into Shap
When i got back nobody was in , so i went up the hill behind the house towards the motorway, i cycled all the way to just over the crest and then back down, it is extremely steep at one point.
Max Speed 74.1 km/h (46.3 mph)
Thursday Apr 16, 2009 #
Cycling (Northumberland) 1:29:53 [3] 24.22 km (3:43 / km)
shoes: New Balance Trainers B+W N
Max 60.9 km/h coming down from Day 3 assembly area
Cycling (Northumberland) 3:12:05 [3] 55.52 km (3:28 / km)
shoes: New Balance Trainers B+W N
Max speed 54.9 km/h (Coming down one of the hills in Kyloe)
Cycling (Northumberland) 1:02:28 [1] 10.6 km (5:54 / km)
shoes: New Balance Trainers B+W N
Max Sepeed 58.1km/h coming down from the assembly area to the cottage
Wednesday Apr 15, 2009 #
Cycling (Northumberland) 58:03 [3] 20.13 km (2:53 / km)
shoes: New Balance Trainers B+W N
Max speed 37.1 km/h (no real hills that you could get much speed up on, i think this is the speed i got going down the road from the cottage to the A1)
Walking (Northumberland) 2:45:00 [2] 11.2 km (14:44 / km)
shoes: New Balance Trail
All we could see was the inside of a cloud for 2 hours 45 minutes
Tuesday Apr 14, 2009 #
Note
(rest day)
Friday Apr 10, 2009 #
Orienteering race (JK09) 22:25 [5] **** 2.8 km (8:00 / km) +10m 7:52 / km
spiked:24/24c shoes: New Balance Trainers B+W N
Sprint Event
All the controls spot on.
Thursday Apr 9, 2009 #
Note
(rest day)
Wednesday Apr 8, 2009 #
Cycling long 2:34:41 [2] 32.31 km (4:47 / km)
shoes: New Balance Trainers B+W N
Wrist is still hurting if i put pressure on it, but not as much.
Max: 35.4 km/h
Running 45:00 [3] 6.5 km (6:55 / km) +150m 6:12 / km
shoes: New Balance Trail
Heather took a car load of people up to Standing Stone car park and me, Tom, Alice and Roger went down to the Resevoir (Trentabank) and back up towards Shutlingslow, me and alice turned left along the 2nd to last wall we had to cross to get to the summit and ran back down to Standing Stone, Tom and Roger went to the summit and back.
Didn't feel my wrist at all, except for opening gates, when the twisting of my hand hurt.
Running warm up/down (Stretching) 5:00 [1]
shoes: New Balance Trainers B+W N
Tuesday Apr 7, 2009 #
Cycling race 12:00 [4] 5.0 km (2:24 / km)
shoes: New Balance Trainers B+W N
Best was 1:02 (470m)
Fell off on the 2nd to last corner and scraped down my left side in 3 places, and the bike landed on top of me, so ive got a bruise and a possible sprained wrist, i hope it will stop hurting for the weekend.
(If i put any pressure on it it hurts)
Saturday Apr 4, 2009 #
Orienteering race (Prologue) 22:18 [4] *** 3.0 km (7:26 / km) +80m 6:34 / km
spiked:13/13c shoes: New Balance Trail
Got all the controls spot on
Coming out of number 6 i came down a steep gully and slid down about half of it, was covered in mud afterwards
On the way into no. 10 i had read my descriptions, so i knew it was on top of the bridge and everybody else around me went to the bottom of the bridge and had to come round to get up.
Was 1:03 behind Olly
Running warm up/down (Before Prologue) 15:00 [1] 1.5 km (10:00 / km)
shoes: New Balance Trail
Running warm up/down (Between Races) 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trail
Orienteering race (Chasing Sprint) 29:49 [5] *** 2.6 km (11:28 / km) +145m 8:58 / km
spiked:10/12c shoes: New Balance Trail
set off 1 min behind Olly
Slightly overshot no. 1 because i couldn't see it through the bushes
No. 2 was on the top path and Tom Horton saw me go up a shallow slope instead of the really steep one below the control, Olly had overshot on the bottom path, we were all together here
No.3 was in the wrong place, i led them to the knoll it was supposed to be on and couldn't find it, so carried on. They went searching around for it.
Met Olly again while i was looking around for no.9, another one in the wrong place, he came past me at the last control and finished 5 seconds ahead of me overall.
The climb is from the map, using my routes, it didn't seem like that much, but it was 29 contours at 5m intervals
Friday Apr 3, 2009 #
Cycling long 2:31:56 [3] 48.43 km (3:08 / km)
shoes: New Balance Trainers B+W N
Felt quite good for the rest of it
Max Speed: 41.2km/h
Avg. Speed: 19km/h
Thursday Apr 2, 2009 #
Running 46:00 [3] 9.6 km (4:47 / km) +55m 4:39 / km
shoes: New Balance Trail
Didnt seem as far as it really was
Wednesday Apr 1, 2009 #
Running 1:10:00 [3] 12.1 km (5:47 / km) +360m 5:02 / km
shoes: New Balance Trail
Started off with Steve, Tony, Eddie, Alice and Rebecca
After the first bit of climb me and Alice split up from the rest and went up to the top of the hill, along to the bridleway and down to the sett valley trail, along the trail and back up to the house
Running warm up/down 5:00 [1] 0.1 km (50:00 / km)
shoes: New Balance Trail
Some Dynamic and static stretches after the run