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Training Log Archive: Alex M

In the 7 days ending Apr 2, 2011:

activity	#	time	miles		km		+m
Running	4	2:18:22	14.58	(9:30)	23.46	(5:54)	90
Orienteering	1	53:02	4.16	(12:44)	6.7	(7:55)	170
Squash	1	40:00
Total	6	3:51:24	18.74		30.16		260

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Saturday Apr 2, 2011 #

11 AM

Running warm up/down (Cooper test) 7:00 [1] 1.0 km (7:00 / km)
shoes: New balance 760

Running (Cooper Test) 12:00 [5] 3.0 km (4:00 / km)
shoes: New balance 760

Was feeling a bit worried about shin splints while warming up, as haven't done a longish run on a track for a while, then felt ok when I started, but at about 5 mins I could feel my left (inside) leg hurting a lot, so slowed a bit, with 30 seconds to go I set myself a target of 200m, got about 3/4 of the way, but was rounded up to 3km.

12 PM

Running (20m Sprint + others) 28 [3] 0.12 km (3:53 / km)
shoes: New balance 760

3 x 20m sprints, 3.81, 3.82 and 3.56 from standing start.
Then standing long jump (2.00), sit and reach (+18cm), sit-ups (53/1min) and Illinois agility (16.5s)

Running (Bleep Test) 10:54 [5] 1.74 km (6:16 / km)
shoes: New balance 760

Was quite tired after all the other tests, and didn't like doing it indoors, even if the floor was incredibly grippy.

Thursday Mar 31, 2011 #

6 PM

Squash 40:00 [2]

Was getting better this week, managed to beat my Dad on a few points too.

Wednesday Mar 30, 2011 #

7 PM

Running (Wednesday Run) 1:10:00 [2] 12.9 km (5:26 / km)
shoes: New balance 760

From the Roberts' didn't feel ill this week and the pace slowed towards the end where I was waiting for the others through the section i hadn't run before, then the farmer had ploughed the footpath just before we got back into the estate. Easy pace all the way.

Tuesday Mar 29, 2011 #

7 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New balance 760

Got there just as they were leaving so cut a few corners in the park to catch them up.

Running (Drills) 10:00 [1] 0.2 km (50:00 / km)
shoes: New balance 760

A large range of drills by the bandstand.

Running hills 2:00 [4] 0.5 km (4:00 / km) +60m 2:30 / km
shoes: New balance 760

6 x long hill intervals, about 20 secs each up the steep part of the slope

Running hills 1:00 [4] 0.25 km (4:00 / km) +30m 2:30 / km
shoes: New balance 760

6 x short intervals, started higher and finshed lower so we used the steepest part of the hill. Focused on power instead of running form this time.

Running (Rests) 5:00 [1] 0.75 km (6:40 / km)
shoes: New balance 760

The recovery and rests in between the reps.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New balance 760

Run back to the stadium, took the route round the paths and missed a section in the park this time.

Sunday Mar 27, 2011 #

11 AM

Orienteering race (Northern Champs) 53:02 [4] *** 6.7 km (7:55 / km) +170m 7:01 / km
shoes: Inov-8's

Was OK technically, just didn't feel able to run through the heather, then rolled my ankle as I was punching 7, which was pathetic as it was the easiest ground since we had left the woods, then it slowed me down for the nice section through the burnt heather where it was possible to run fast, then at about 13 found I had a lot of energy left and sped up a lot through the woods and the last downhill bit through the rocks, should have run harder at the beginning.

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