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Training Log Archive: Focus

In the 7 days ending Sep 5, 2010:

activity # timemileskm+m
  Road2 37:31 0.67 1.08
  Sprint O1 35:02 3.96(8:50) 6.38(5:29)
  Beach1 20:38
  Total3 1:33:11 4.64 7.46

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MoTuWeThFrSaSu

Sunday Sep 5, 2010 #

Beach 20:38 [2]
ahr:154 max:176 shoes: Asics gel-1140 #2

Beach run and then a dip in the sea. Sand is better than road today. There are some nice features to the beach here.

Note

Yesterdays sprint map. I forgot to mention there were cars driving all over the map and some roads they were going 40-50km. So dangerous!

And i ate three figs at the fourth control off a fig tree while trying to find the flag. B E A utilful.

Saturday Sep 4, 2010 #

Road warm up/down 7:31 [2] 1.08 km (6:58 / km)
shoes: Asics gel-1140 #2

Sprint O 35:02 [3] **** 6.38 km (5:29 / km)
ahr:172 max:190 shoes: Asics gel-1140 #2

I did a sprint O race in the town of Draguignan. My first race for Valbonne Sophia Antipolis Orienteers (VSAO). Unfortunately the map was crap! You wouldn't find this in Ireland! The buildings were fine but it was everything else like passages through residental areas that weren't mapped right and just other general poor mapping. A real shame! It was ISOM too!!
The fourth control wasn't put out even. So i skipped the 5th and 6th because i couldn't get into the 5th, and the 6th was a dog leg from where i would approach after skipping the 5th. I also skipped the 10th due to it being a boring residental area (seeing as i've already got a no finish result due to the 4th shite) and favouring going back into the town. At the 9th i did also check my watch and it was on like 15mins already, and there were 27 controls. Soooo, yeah a really shitty planned sprint course. The distance was 3.6km! And 100m climb.

Lots and lots of shit, some nice running in the town regardless of the crap map. And i just ignored the O and looked at the buildings. I'm aiming for sprint next year so it was good to get used to a French town nevertheless today.

Yeah, and my quads are in total bits!! Too much road running after a break from running.

Friday Sep 3, 2010 #

Road 30:00 [2]
shoes: Asics gel-1140 #2

On the path along the beach in Juan les Pins. Unfortunately i might be doing a bit of road running here. Some beach running involved and then a dip in the sea after.
I have a 14 week training plan. I'm not actually training for 2011 yet, but i am going to up the training percentages. I might run five times a week, gym the sixth day, rest the seventh. I decided against a big long endurance build up this time. I'm still pissed that i did 3 great months of base building training last winter and then the 3 months i was supposed to spend on anaerobic stuff before IOC etc i spent trying to recover from a small non related injury. This 14 week plan takes me up to christmas and there will be lots of room for running fast. I'll work on the endurance a little after christmas. Although the plan is basically a condensed 6 month schedule. Something you would do if you had less time to train due to an injury. So it's all good.

Thursday Sep 2, 2010 #

Note
(rest day)

Could be the last rest day. I'm running some town sprint on Saturday so i might jog tomorrow.

Wednesday Sep 1, 2010 #

Note
(rest day)

Tuesday Aug 31, 2010 #

Note
(rest day)

Monday Aug 30, 2010 #

Note
(rest day)

One more week of rest.

Note

I made a training plan for this week after lunch time. I was all ready for it but figure just a few more days rest are important.

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