Training Log Archive: mgb

Fun training set by Ian. Regular blue type course in the fells, but with the trails removed from the map. It definitely made the orienteering more interesting. I didn't have any major problems with the orienteering, but the trails in real life made it harder sometimes. They took you off the line that you wanted to go on.

The boulders were questionable many times too. Either miniscule or non existent.

I didn't run hard today, but tried to focus on a good flow with the orienteering. Ali must have done the same thing, as we almost had the same time. Interesting that I had a much better min per km today compared with the Traverse. It shows that my pacing for the Traverse was really horrible.

My ankle has been tender since I ran though, as I did a miss-step to 16. I am hopefully fine by tomorrow, but I need to start a training regimen to strengthen my ankle muscles. I am pretty sure it is a couple of the muscles that are tender as they have been overextended. Thankfully, I wore my ankle brace.

QuickRoute: http://www.sprintseries.org/doma/show_map.php?user...

Orienteringsbana - Splits

Coached warm up plus some laps

CSU intervals. 200m rest between each. Did something in between the short and the long program.

800m: (44.37,48.02, 48.98,49.45)
1000m: (47.57,49.37,48.68,48.70,49.13)
1200m: (46.87, 50.70,50.92,51.83,53.10,51.38)
1000m: (46.49, 49.85,51.55,51.45,51.23)
400m:(43.52,46.27)
400m:(42.64,44.88)

Coached strength training for core and back.

Dip Assisted - 90 lbs, Lat Pulldown - 100 lbs, Abdominal Machine - 140 lbs, Bench Press - 95 lbs, 45 Degree Hyperextension - 25 lbs

Running on the tread mill. Pyramid. 5 min per step.

8mph -> 8.5 mph -> 9 mph -> 8.5 mph -> 8mph

Street-O organized by Ian around Cambridge. Caught up with Katia a mile in, and we ran together for about 4 miles. She is a fast runner.

Orienteering was fine, though there were a couple of places were the map was outdated.

Unintended rest day. Too many things happening today, making it impossible to find time.

C • Träning 2

A great showing for the run today, with Ian S, Ian F, Ross, Alex, Anna, Katia, Giovanni and Andy joining for the skyline trail.

It was a lot of fun running the trail as a group, and I hope we will keep doing this a number of times this winter. Maybe changing it up with the skyline trail in the Blue Hills.

I was glad the faster runners held back and kept an easier pace. It was a pretty much a middle of the road pace for me. Not easy and not super hard.

The time for the actual skyline trail was 1:16:55.

C • Sup 2