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Training Log Archive: Alex M

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+m
Circuits	31	9:09:00
Orienteering	7	6:33:42	34.49	(11:25)	55.5	(7:06)	375	24 /	27c	88%
Running	10	6:01:01	35.18		56.62		549
Walking	2	3:50:00	12.43	(18:30)	20.0	(11:30)
Athletics	3	2:45:30	10.66	(15:32)	17.15	(9:39)
Swimming	2	1:35:00	2.55	(37:12)	4.11	(23:07)
Cycling	1	1:00:00
Stretching	3	17:00
Total	49	31:11:13	95.31		153.38		924	24 /	27c	88%
[1-5]	49	30:54:13

3:18

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Sunday Jan 31, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: New Balance 875

Ran the last bit to the pre start and then up the slope in the start lanes

Orienteering race 56:03 [5] *** 6.3 km (8:54 / km) +190m 7:44 / km
ahr:192 max:202 shoes: New Balance 875

M16A
Made a slight mistake going from 2-3 as i thought i was at 3 when i left 2 and started heading down as if to 4, so about 10 seconds lost before i realised.

Then coming out of 7 to the ridge i mixed up paths and aimed a long way over to the left, so about 30 seconds of extra running

number 13, was above it, then saw a flag over to the left and missed it, it was slow in the brambles too, so at least 30 seconds extra

9 PM

Circuits 18:00 [1]

Same as usual

C • Intensity 1 3

M16A, M55L, M60L - Splits

Saturday Jan 30, 2010 #

Event: Northern Champs weekend

Event: Reddish vale Night-o

7 PM

Running warm up/down 5:00 [1]
shoes: New Balance 875

Orienteering race 1:03:39 [3] 6.1 km (10:26 / km) +95m 9:41 / km
shoes: New Balance 875

Night-O at reddish vale, didn't push too hard and after i caught up with my Dad i decided to stick with him, i think i was second on the Blue, 3 minutes down on Jon Hatley

9 PM

Circuits 9:00 [1]

same as usual, only went round the circuit once though

Blue - Splits

Friday Jan 29, 2010 #

8 PM

Circuits 18:00 [1]

Same as usual

Thursday Jan 28, 2010 #

7 PM

Athletics warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: New Balance Red

ran round the track 3 times, then some drills

Athletics 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balance Red

Some mini hurdles, ankle excercises and zig zag running

Athletics intervals 10:00 [5] 1.0 km (10:00 / km)
shoes: New Balance Red

Some acceleration excercises, and some flat out 100m sprints mixed in

Athletics (Radcliffe (short)) 8:15 [4] 2.0 km (4:08 / km)
shoes: New Balance 875

We weren't timed this week and we were running out of time, so we only did a shortened version at an easier pace

9 PM

Circuits 18:00 [1]

Same as usual

Wednesday Jan 27, 2010 #

7 PM

Orienteering race (Street League) 1:01:08 [4] * 12.0 km (5:06 / km)
ahr:183 max:205 shoes: New Balance Red

Could have done a slightly better strategy, John beat us by 3 points because of the penalties at the end (caused by an un-marked 6ft high fence with no gap in it around the cricket club at the end) Hills next week at John's.

9 PM

Circuits 18:00 [1]

Same as usual

Tuesday Jan 26, 2010 #

6 PM

Running 47:03 [3] 9.6 km (4:54 / km) +127m 4:36 / km
ahr:191 max:202 shoes: New Balance 875

First time i have done this route in a while, got stuck behind a really slow car on the canal, and my HRM decided to stop working while i was using the cars lights to see the road.

8 PM

Circuits 18:00 [1]

Same as usual

Monday Jan 25, 2010 #

3 PM

Swimming 35:00 [3] 1.0 mi (35:00 / mi)

64 lengths

9 PM

Circuits 18:00 [1]

Same as usual

Sunday Jan 24, 2010 #

Event: (SELOC, UK) Watergrove

6 PM

Circuits 18:00 [1]

Same as usual

Saturday Jan 23, 2010 #

Event: MDOC Chasing Sprint Series 2, Sale Water Park

11 AM

Running warm up/down 5:00 [2]
shoes: New Balance 875

Orienteering race (Prologue) 15:32 [5] *** 2.6 km (5:58 / km)
ahr:203 max:213 shoes: New Balance 875

Orienteering race 25:11 [5] *** 3.5 km (7:12 / km)
ahr:200 max:208 shoes: New Balance 875

The start caught me by surprise so i didn't have time for a warm up and then i was caught by about 10 seconds going to the first one, so i just tryed to hold my position for the rest of it.

10 PM

Circuits 18:00 [1]

Same as usual

Friday Jan 22, 2010 #

6 PM

Circuits 18:00 [1]

Same as usual

Thursday Jan 21, 2010 #

Athletics warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: New Balance Red

Ran round the track a few times and every so often stopped to do things like side steps, hill reps, once on stairs, then on grassy slope.

Athletics (Movement Work) 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance Red

Did some ankle work 30m (x4), then mini hurdles (x6), then zig zag running over 100m (x3)

Athletics race (Radcliffe) 9:15 [5] 2.2 km (4:12 / km)
ahr:196 max:210 shoes: New Balance 875

4 seconds faster than my PB

Athletics warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: New Balance Red

Ran round the track twice and then did some side steps and stretches

10 PM

Circuits 18:00 [1]

Same as usual

Wednesday Jan 20, 2010 #

7 PM

Orienteering long (Street League) 1:00:22 [4] * 11.5 km (5:15 / km)
ahr:193 max:209 shoes: New Balance Red

Street league at Longridge
Got 1000 points, but was 22 seconds late so -11 we ended up with only 111 points less than quentin, which is a lot better than usual, felt like i was running a lot better than usual as well.

C • Cul - de - sacs 2

11 PM

Circuits 18:00 [1]

Same as usual

Tuesday Jan 19, 2010 #

6 PM

Cycling intervals 1:00:00 [4]
ahr:177 max:196

Bike long interval session with the reasonable pace being my rest, so high resting HR was because it started immediately.
10 minutes reasonable pace (160-175HR), then 5 fast (185+), repeated 4 times
10 - avg. 167 max. 175
5 - avg.189 max. 193
10 - avg. 174 max. 191
5 - avg. 188 max. 194
10 - avg. 172 max. 190
5 - avg. 188 max. 195
10 - avg. 172 max. 194
5 - avg. 189 max. 196

Felt like i was dying on the fast parts, but then it was ok, even though my HR was the same

8 PM

Circuits 18:00 [1]

Same as usual

Monday Jan 18, 2010 #

4 PM

Swimming 1:00:00 [2] 2.5 km (24:00 / km)

100 lengths
10, 20, 30, 40

7 PM

Circuits 18:00 [1]

Same as usual

Sunday Jan 17, 2010 #

11 AM

Orienteering race 1:11:25 [4] **** 7.2 km (9:55 / km) +90m 9:20 / km
shoes: New Balance 875

Sutton Park regional event
Messed up 1 (8:00), 2 (1:30), 5 (5:00), 9 (2:00), Not a good one. At least ive got a bad one out of the way.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance 875

Ran out to the start

7 PM

Circuits 18:00 [1]

Same as usual

Saturday Jan 16, 2010 #

7 PM

Circuits 18:00 [1]

Same as usual

Friday Jan 15, 2010 #

9 PM

Circuits 18:00 [1]

Same as usual

Thursday Jan 14, 2010 #

6 PM

Circuits 18:00 [1]

Same as usual

7 PM

Athletics warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: New Balance 875

Ran up and down the embankment a few times, then a loop around the grass as the track was too icy.

Athletics 8:00 [3] 1.6 km (5:00 / km)
shoes: New Balance 875

A 400m loop, using snow ball as markers, 4 laps, 1st one a warm up, 2nd and 3rd a 3/4 race pace and then 4th as warm down.

Athletics 5:00 [3] 0.75 km (6:40 / km)
shoes: New Balance 875

Ran round a 250m loop and the coach shouted go and we sprinted for a set time, did it about twice a lap.

Athletics intervals (Relay) 10:00 [4] 0.6 km (16:40 / km)
shoes: New Balance 875

5 people, three 200m legs each

Athletics warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: New Balance 875

Dynamic stretches

Wednesday Jan 13, 2010 #

7 PM

Running warm up/down (Run out to Anson Road) 10:00 [2] 1.6 km (6:15 / km)
ahr:171 max:191 shoes: New Balance 875

Ran out for 10 minutes and found some posts for a start point

Running intervals 19:30 [5] 2.6 km (7:30 / km)
ahr:205 max:215 shoes: New Balance 875

There were 2 posts that took us about 1 minute to run between so we did 10 x 1 min with 1 minute between each one. On the first one we only had 30 seconds rest but after that we decided to make it 1 minute. At one point we were counting down to start and a cyclist was coming towards us, i don't know what he thought.

Running warm up/down 16:30 [2] 2.2 km (7:30 / km)
ahr:189 max:201 shoes: New Balance 875

Ran back along the middlewood way, a bit past eddies and back along the road. My legs were really hurting to start with, but after a few minutes it was better.

10 PM

Circuits 18:00 [1]

Same as usual
Got some mild cramp after the first set of situps.

Tuesday Jan 12, 2010 #

7 PM

Circuits 18:00 [1]

Same as usual

Monday Jan 11, 2010 #

9 PM

Circuits 18:00 [1]

Same as usual

Sunday Jan 10, 2010 #

12 PM

Walking (Snow) 3:00:00 [3] 15.0 km (12:00 / km)
shoes: New Balance 875

Went on a walk with my family up into the Peak District
Parked near taxal and went up to the ridge, along to windgather and back down through Erwood, at some points the snow was up to our knees and the wind was up so it was drifting up quite quickly. There was some big cornices on the end of the ridge.

8 PM

Circuits 18:00 [1]

Same as usual

Saturday Jan 9, 2010 #

Event: MDOC Chasing Sprint Series 1, Wythenshawe Park

11 AM

Running warm up/down 5:00 [1] 0.2 km (25:00 / km)
shoes: New Balance 875

Ran around the car park and then stood around at the start doing some stretches

Orienteering race (Prologue) 18:00 [5] *** 2.8 km (6:26 / km)
ahr:203 max:214 spiked:13/14c shoes: New Balance 875

Prologue course at Wythenshawe Park
Was 2 and a half minutes down on Tom and 28 seconds behind my Dad, was a decnt run, the snow was hard to get used to though.

Running warm up/down (Between to keep warm) 10:00 [1] 0.5 km (20:00 / km)
shoes: New Balance 875

Ran around the car park a few times and then out towards the start

Orienteering race (Chasing course) 22:22 [5] *** 3.5 km (6:23 / km)
ahr:205 max:215 spiked:11/13c shoes: New Balance 875

Chasing sprint course, there was 5 people starting within a minute, with me about 30 seconds down. I managed to catch the person 10 seconds ahead of me through the first few controls and Steve missed one, then because my start time had been lost i started late and if i had started on time then i would have beaten my Dad as well. On time i was actually 18 seconds ahead of him overall, and i finished about 10 seconds behind him at the end.

C • GET IN! 2

7 PM

Circuits 18:00 [1]

Same as usual

Prologue - Splits

Chasing Sprint - Splits

Friday Jan 8, 2010 #

5 PM

Circuits 18:00 [1]

Same as usual

Thursday Jan 7, 2010 #

1 PM

Running long 1:47:29 [3] 17.71 km (6:04 / km) +292m 5:36 / km
ahr:197 max:211 shoes: New Balance 875

Long run in the snow.
Ran round poynton pool, up ladies incline, up to coppice car park and along the boardwalk to the canal. Then up into lyme park through green farm. Over the cage, and down through ryles wood, down princes incline and across the fields to petes, and back down the road to home.

Stretching warm up/down 5:00 [0]

3 PM

Circuits 18:00 [1]

Same as usual

Wednesday Jan 6, 2010 #

4 PM

Circuits 18:00 [3]

Same as usual

7 PM

Running 41:00 [3] 7.15 km (5:44 / km)
ahr:187 max:207 shoes: New Balance 875

Short run from my house, the ice compacted snow wasn't too bad because it hadn't frozen solid yet, but it might be quite slippy when i go out tomorrow looking at the temperature.

Stretching warm up/down 5:00 [0]

Tuesday Jan 5, 2010 #

5 PM

Circuits 18:00 [1]

Same as usual

Monday Jan 4, 2010 #

Circuits 18:00 [1]

Same as usual

Sunday Jan 3, 2010 #

Circuits 18:00 [1]

Same as usual

Running long 1:14:29 [4] 13.06 km (5:42 / km) +100m 5:30 / km
ahr:189 max:203 shoes: New Balance 875

Ran with my Dad again, was really icy all the way so that slowed us down a bit, but still went pretty fast

Stretching warm up/down 7:00 [0]

Saturday Jan 2, 2010 #

Event: Lyme Park Charity Event

Walking (/jogging) 30:00 [1] *** 3.0 km (10:00 / km)

Put out the yellow course, then put out the 3 in the first field.

Walking (/jogging) 20:00 [1] *** 2.0 km (10:00 / km)

Went backwards round the yellow to pick the controls up, at least 2 inches had fallen on some of the boxes and that was about the time we were supposed to be starting, it was probably a good thing that it got cancelled because somebody would have hurt themselves on the ice, then got frozen, then they wouldn't have been able to get out of the car park anyway.

Circuits 18:00 [1]

Same as usual

Friday Jan 1, 2010 #

Circuits 18:00 [1]

Same as usual

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