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Training Log Archive: Alex M

In the 7 days ending Mar 21, 2009:

activity	#	time	miles		km		+m
Running	5	2:50:31	17.24	(9:53)	27.75	(6:09)	262
Fitness Test	1	45:11	1.78		2.86		35
Walking	1	30:00	1.86	(16:06)	3.0	(10:00)	100
Orienteering	1	19:29	1.8	(10:49)	2.9	(6:43)	70
Total	5	4:25:11	22.69		36.51		467

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Saturday Mar 21, 2009 #

Fitness Test (Bleep Test) 8:54 [5] 1.46 km (6:06 / km)
shoes: New Balance Trainers B+W N

Got to level 9.4, 7 shuttles below my best

Fitness Test 30:00 [1]
shoes: New Balance Trainers B+W N

NWJS Fitness test at chipping village hall
Standing long jump: 179cm (5cm improvement)
Sit + Reach: +10cm (2cm improvement)
Sit-ups: 48 in 1 minute (9 improvement)
Illinous agility: 18.6 secs (0.4 secs slower)

Fitness Test (Timed Run) 6:17 [5] 1.4 km (4:29 / km) +35m 3:59 / km
shoes: New Balance Trail

Timed Run at Beacon Fell, improved by about 20 secs

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +20m 9:05 / km
shoes: New Balance Trainers B+W N

Ran out along the oad and then up and down the hill doing different things like side steps and dynamic stretches

Running warm up/down (Timed Run) 10:00 [2] 1.4 km (7:09 / km) +35m 6:21 / km
shoes: New Balance Trail

Ran a lap of the route to show the new people where to go

Thursday Mar 19, 2009 #

Running tempo 24:01 [3] 4.85 km (4:57 / km) +30m 4:48 / km
shoes: New Balance Trainers B+W N

Ran out towards stepping hill across the football pitches, along to HG pool then up past school and back to my house
My shins were hurting all the way from stepping hill back to the house, but about half of that was running on grass next to the pavement

Wednesday Mar 18, 2009 #

Running warm up/down 15:00 [3] 2.6 km (5:46 / km)
shoes: New Balance Trainers B+W N

MDOC Wednesday run at the roberts house
Ran with Roger, Tom and Alice
Fast jog out to a flat stretch of track

Running intervals 20:00 [5] 4.5 km (4:27 / km) +50m 4:13 / km
shoes: New Balance Trainers B+W N

MDOC Wednesday Run at the roberts house
Ran the intervals with Alice, Tom and Roger did different timings
I ran 8 by 40 secs fast, 20 slow
Rest in-between
then 12 by 40 fast, 20 slow
felt quite tired at the end.

Running warm up/down 15:00 [2] 1.8 km (8:20 / km)
shoes: New Balance Trainers B+W N

Ran back to the house at a slower pace than before
Some dynamic and static stretches outside the house

Tuesday Mar 17, 2009 #

Running 46:30 [3] 9.6 km (4:51 / km) +127m 4:33 / km
shoes: New Balance Trainers B+W N

Up towers road, up princes incline, along the canal and down the A6 and past petes house

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: New Balance Trainers B+W N

One lap of my block with dynamic stretches and then 5 mins of static stretches on the drive.
Got locked out so had to wait about 10 mins after that till my mum got back with the keys

Monday Mar 16, 2009 #

Note
(rest day)

Sunday Mar 15, 2009 #

Event: (SROC,UK) FARLETON KNOTT

Walking warm up/down (Walk up to the start) 30:00 [1] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: O shoes (olway)

Farleton Fell Compass sport cup qualifier

C • Walking training? 4

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: O shoes (olway)

Farleton Fell Compass sport cup qualifier
Ran up and down the track from the road to the start a few times

Orienteering race 19:29 [5] **** 2.9 km (6:43 / km) +70m 6:00 / km
shoes: O shoes (olway)

Farleton Fell Compass Sport Cup qualifier
Ran Orange
2nd overall
2 mins behind Chris, 3 mins ahead of Olly
Quite hard running when i tried to cut a corner across limestone pavement

Orange - Splits

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