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Training Log Archive: A damp otter

In the 7 days ending Mar 14, 2011:

	activity	#	time	miles		km		+m
	Running	3	1:47:41	11.97	(9:00)	19.26	(5:35)	620
	Strengh and conditioning	3	1:45:30
	Warm up/ Warm down	4	55:00	3.43	(16:03)	5.51	(9:58)	125
	Orienteering	1	54:54	6.21	(8:50)	10.0	(5:29)	285	21 /	21c	100%
	Total	9	5:23:05	21.61		34.78		1030	21 /	21c	100%
averages - sleep:7.8

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Monday Mar 14, 2011 #

6 PM

Strengh and conditioning (core and back session) 47:30 [4]
slept:7.25 (injured)

heels feeling a bit sore from yesterday so no running but i thought i would do a core session.

a bit more intense then my usual session but still felt ok , im thinking sit ups are pointless now because i cant feel them doing anything :/

C • sit ups 18

Sunday Mar 13, 2011 #

Event: Sothern Champs, Hambleden

11 AM

Warm up/ Warm down warm up/down (Warm up / warm down ) 25:00 [1] 2.5 km (10:00 / km) +75m 8:42 / km
(injured) shoes: Inov8 oroc 280 (old)

Slow warm up with some stretching and a few strides :P 5 min warm down after with some stretching

12 PM

Orienteering race (Southern champs ) 54:54 [5] *** 10.0 km (5:29 / km) +285m 4:48 / km
spiked:21/21c slept:8.0 (injured) shoes: Inov8 oroc 280 (old)

Southern champs course at hambledon tvoc. Had a great run winning by 4 and a half minutes to Joe woodley . It was a very fast area and quite hilly to the course was long (9.1km) and the navigation wasn't to bad . Quite happy with my run I made practically no mistakes at the most a small bad route choice but I am quite happy overall with my run :D

C • Excellent 4

Saturday Mar 12, 2011 #

11 AM

Warm up/ Warm down warm up/down (warm up) 10:00 [1] 1.55 km (6:27 / km) +50m 5:33 / km
slept:8.5 (injured) shoes: saucony jazz

warm up round the others interval circuit and back round the cricket pitch followed by some light stretching

Running (recovery run) 23:30 [2] 5.0 km (4:42 / km) +160m 4:03 / km
(injured) shoes: saucony jazz

run with running club from mangotsfield school all the others were doing some pretty tough intervals but neil told me to go for a slow run as i am racing tommorow. i went round the interval circuit down onto the cycle path along up round the man made hills back along ran up the road into mangotsfield past the rugby club back through the field we walked through and round the interval circuit again.

legs felt alright apart from a pain in the side of my right calf but it went away as i got into the run

12 PM

Warm up/ Warm down warm up/down (warm down) 10:00 [1] 0.87 km (11:34 / km)
(injured) shoes: saucony jazz

two slow laps of a flat field followed by some stretching

Friday Mar 11, 2011 #

9 AM

Strengh and conditioning (Weight and core session) 30:00 [4]
slept:7.5 (injured)

Core pe session did some weights a few sit ups , triceps , and some flutter kicks and a bit of crunch

Thursday Mar 10, 2011 #

7 PM

Running hills (hills ) 19:23 [5] 2.78 km (6:58 / km) +250m 4:49 / km
ahr:172 max:186 slept:7.5 (injured) shoes: saucony jazz

first hill session for a long time went out with the club out to a hill by part of bristol uni going up to the downs. we did some hill efforts

40 secs running 50 secs recovery
30 secs running 40 secs recovery
20 secs running 30 secs recovery
10 secs running 2 mins recovery

then repeated it twice more then finished off with 30 secs on and then 20 secs on :)

felt ok but legs a bit sore

Running (run to the hill ) 30:08 [3] 3.47 km (8:41 / km) +60m 8:00 / km
(injured) shoes: saucony jazz

slow jog to the hill and back with some strides got back and did some stretching felt ok

Wednesday Mar 9, 2011 #

4 PM

Running (long ) 34:40 [3] 8.01 km (4:20 / km) +150m 3:57 / km
ahr:173 max:190 slept:7.5 (injured) shoes: saucony jazz

pulled myself out for a long run still feeling a bit tired from the weekend but an awful lot better then yesterday :) i got a stomach cramp between 1-4 km into the run which was really annoying and quite painful. first time i took the heart rate monitor out for a run because i am only just big enough for it to fit me :P

down past the hospital past the Christmas tree farm down filton road to uwe round through stoke park and then did a loop round purdown ( which turned out quite hilly and muddy :( ... ) back under the motorway through stuff mills and down the oldbury court valley

Warm up/ Warm down warm up/down (warm down) 10:00 [1] 0.6 km (16:40 / km)
shoes: saucony jazz

slow jog for 3 mins at 140 bpm and then slowed down walked home and did some stretching

7 PM

Strengh and conditioning ( easy core session) 28:00 [3]
(injured)

100 sit ups
3 x 1 min crunch
2 x 2 min crunch
1 min side plank each side
2 x 1 min russian twists
2 min bridge
2 min opposite arm/leg extensions
2 min supermans

Tuesday Mar 8, 2011 #

Note
slept:8.0 (injured) (rest day)

tired and have a bit of a headache :(

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