Training Log Archive: Alex MIn the 7 days ending Oct 22, 2011:
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Saturday Oct 22, 2011 #
10 AM
Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
Warm up for the 12 min run and beep test, then warm down after the 12 min run.
Running tempo (Cooper Test) 12:00 [5] 3.1 km (3:52 / km)
Only 100m further than last year, could feel my shins after the first few laps and I was gradually slowing, should have been able to manage 3.2 at least, given after 6 mins I was only about 10 secs down at the marker.
Fitness Test 15:00 [0]
All the other tests;
20m sprint: 3.46
Standing long jump: 237cm (measured from toe instead of the usual heel)
Sit + Reach: +21cm
Illinois: 18.04s (only got one attempt, could have easily improved)
20m sprint: 3.46
Standing long jump: 237cm (measured from toe instead of the usual heel)
Sit + Reach: +21cm
Illinois: 18.04s (only got one attempt, could have easily improved)
Running (Beep test) 11:04 [5] 2.0 km (5:32 / km)
Beat Aprils score by a whole level and two extra shuttles.
Wednesday Oct 19, 2011 #
7 PM
Orienteering race (Street League 1) 1:10:40 [3] ** 13.84 km (5:06 / km) +55m 5:00 / km
Should have been more ambitious, as i had 4.20 to spare afterwards, with which i could have got an extra 30 at least, but was only 2nd to Quentin, although I was 160 points behind.
Tuesday Oct 18, 2011 #
7 PM
Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Inov-8 X-Talons
10 min jog round the park then 5 mins of drills on the track.
Running intervals 17:32 [4] 4.0 km (4:23 / km)
shoes: Inov-8 X-Talons
2 x 2km circuit. 8.34 then 8.58
Running intervals 3:40 [1] 0.3 km (12:13 / km)
shoes: Inov-8 X-Talons
Rest between the 2km's
Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 X-Talons
2 laps of the track at a very easy pace.
Sunday Oct 16, 2011 #
10 AM
Orienteering 1:32:12 [3] ** 13.0 km (7:06 / km) +250m 6:28 / km
shoes: Inov-8 X-Talons
Prestwich Forest Park, ran the brown again, and this time it was a long path run as the undergrowth was horrible in places and I wasn't risking it. Managed to punch the wrong control (vegetation corner instead of ditch on vegetation boundary) but they were only about 40m off so I basically did the course. Would have finished 3rd without it too, only 1.30 down on Lewis.