Training Log Archive: A damp otterIn the 7 days ending Sep 11, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Sep 11, 2011 #
Orienteering race (Peter palmers 2011 leg 6) 35:00 [4] ** 8.07 km (4:20 / km) +100m 4:05 / km
spiked:39/39c slept:2.0 (injured) shoes: saucony jazz
Felt pretty wrecked before hand my calf was hurting quite a bit from London and I only got about an hour of sleep :/ didn't warm up or eat anything before so wasn't beat prepared . Well anyway I went out in 12th I think and was aiming to come back in top 10 . My calf numbed up when I started running so I decided to just ignore it and deal with it after the race. Flowed round the first loop well onlly making a small mistake on 1 by being on the wrong side of the building . Started to run moderatly hard after leaving the first section . Got pretty hot and was glad that I got advised not to where a thermal :) felt it was just a running race from this point I saw Nile after the first spectator and pushed to catch him and drop him . On the last loop saw ben b right at the end so I tried to catch him but there wasn't enough distance to do it so I finished just behind :/ happy with my run :( distance straight was 7.1k so first ever sub 5mpk straight race :D finished in 6th in the end I think :L so gained 6 places so pretty happy . Good weekend :) well done loc and syo :)
Warm up/ Warm down warm up/down (Warm down) 5:00 [2] 0.4 km (12:30 / km)
shoes: saucony jazz
Saturday Sep 10, 2011 #
Warm up/ Warm down warm up/down (Warm up/down) 15:00 [2] 0.8 km (18:45 / km)
shoes: saucony jazz
Orienteering race (London city race) 1:04:33 [4] **** 15.2 km (4:15 / km) +60m 4:10 / km
spiked:29/30c shoes: saucony jazz
Ran the mens open 8.9k straight but 15k in total :O had first start 10:28 2 mins before the official first start. Ran cautiousioly to the first 3 controls because I had heard that the barbican was very technical it being over 3 levels. Got out ok probally not the best route to 3 but no big mistake . Then just ran round the rest of 4-25 moderator hard as they were just running legs really but still required route choice. The holes on my watch snap ripped going to ten and my watch fell off my wrist and it took ages toget back on because I had a really sweaty wrist :( (+40 secs ) once back into the stupidly technical area I made a massive cock up on 27 missing the good route and by getting confused by the levels I then relocated and found a route to get up to the top (+2 mins ) then lost about 20 secs on 28 by being hesitant but was ok to the finish. Wasn't to happy with my run at first because of the last mistake but felt I was running pretty well :) had a pretty good result to :) beat Aidan by a min and a half and was 3rd best junior behind Matt Halliday :) calf hurts a little bit now :/ hope it's nothing to worry about
Friday Sep 9, 2011 #
Cycling (College and back ) 1:20:00 [2] 24.0 km (3:20 / km)
(rest day)
Thursday Sep 8, 2011 #
Cycling (college and back) 1:30:00 [2] 25.0 km (3:36 / km)
Warm up/ Warm down warm up/down (Warm up/ down/ stretches) 23:00 [2] 3.03 km (7:35 / km)
shoes: saucony jazz
Running hills (Short hills) 20:29 [5] 2.97 km (6:54 / km)
shoes: saucony jazz
40 , 50 rec
30 , 40 rec
20 , 20 rec
10 , 2 min
Repeated it 3 times . Felt pretty good but a little tired :/ was pretty fun and we had a relay after :)
( time including recoveries )
Strengh and conditioning (Club core and flexability) 10:00 [2]
Wednesday Sep 7, 2011 #
Cycling (College and back) 1:25:00 [2] 25.0 km (3:24 / km)
Running long (Long easy run ) 40:43 [3] 9.69 km (4:12 / km) +70m 4:03 / km
shoes: saucony jazz
Thought that i needed to go for a slightly longer run as most of my runs have been arount 30 mins :/ so i went out as soon as i got home :) went up past uwe into purdown along the top which was into a cross wind the whole way :/ past the radio tower and bak along the other side of the ridge down to the lake under the motowway and home along the river in oldbury court. Felt good :) it was a bit slippy though on purdown because it has been raining again :(
Warm up/ Warm down (Warm down And stretches) 9:00 [2] 0.4 km (22:30 / km)
shoes: saucony jazz
Tuesday Sep 6, 2011 #
Cycling (College ) 45:00 [2] 15.0 km (3:00 / km)
To make it even worse igot a puncture just outside school so had to get mum to give me a lift home :/ never fixed a puncture on my new bike :/
Running (Steady terrain run ) 33:24 [3] 7.67 km (4:21 / km) +100m 4:05 / km
shoes: saucony jazz
Warm up/ Warm down (Warm down and stretches) 9:00 [1] 0.8 km (11:15 / km)
shoes: saucony jazz
Monday Sep 5, 2011 #
Cycling (College ) 1:15:00 [2] 25.0 km (3:00 / km)