Training Log Archive: FlorenceIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
Note
slept:9.5 (rest day)
Flying to jhis. Rubbish sleep. 11-8.30 when I could have slept in until 11!! Stupid body
Thursday Sep 29, 2011 #
Running tempo 26:00 [4] 5.5 km (4:44 / km) +50m 4:31 / km
slept:9.0
So I ran up to white wells along to woods down and back to the tarn where I did some intervals. Distance is like total including intervals I reckon. Anyway proper hot. Didn't realise if you were really hot you sweated from your knees... Did like 10 mins stretching when I got back as well.
Running intervals 9:00 [5]
So did 4 x half of the tarn with other half jogging. Times were like 45,46,45,40. And then took me like 1.20 to get back round so rest was quite long. Oh well I felt pretty fast
Note
Went climbing for like 4 hours. Arms proper hurt now (Friday) and I'm flying to jhis today :) anyway I climbed 2 6a climbs!!!!!! leading wasn't so good though...
Wednesday Sep 28, 2011 #
Core Work 5:00 [1]
slept:9.0 (rest day)
Wasn't very motivated for anything
Tuesday Sep 27, 2011 #
Running 47:00 [3]
slept:10.0 shoes: XTalons
HOT! so my legs hurt from circuits and didntreally stop hurting the whole time but oh well it was really nice weather, proper hot. Ran up the steps to cairn (16mins) up along stones turned left and then back down past pancake stone to cow and calf (35mins) then just dropped down to bridge at bottom and home (47mins)
Took my heart rate monitor which was interesting and on the up hills it was like 166- max 185 and then rest of the time like 150-170. Dont trust it entirely...
Took my heart rate monitor which was interesting and on the up hills it was like 166- max 185 and then rest of the time like 150-170. Dont trust it entirely...
Monday Sep 26, 2011 #
Circuits 1:00:00 [4]
slept:9.0 shoes: Asics
Think I have now got my annual dose of sweaty old men, was gross. So we jogged round for like 10mons doing skipping etc and then dis 30sec on the base and about the same running after each base I think. Then after that we had a short break and then did 20sec and then 10sec. Pushed myself hard especially tried not to use te running a a rest. Felt a lot stronger than I ever have before which is good
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Running to and from circuits. Was proper late so ran pretty hard there an was knackered running back
Sunday Sep 25, 2011 #
Orienteering race 46:00 [3] ** 7.5 km (6:08 / km)
slept:6.0 shoes: XTalons
Some shitty halo area called driftfield airbase so was proper flat and proper featureless. Anyway wasnt racing racing so found it pretty boring. 6.8 straight line. Also there was quite long grass to run over and I only walked like once so that's got to be good... Zac did 36mins and I presume he won. Beat Jake by 10mins haha
Saturday Sep 24, 2011 #
Running 24:00 [2] 5.0 km (4:48 / km)
slept:6.5 shoes: Asics
cheeky jog with zac. actually ended up running for 12mins and then sat and talked for about 15mins and then ran back. legs felt pretty shitty and zac was running faster so got dragged a bit. was enjoyable though. saw the place on westwood where i did the army cross country in year 10 haha
Thursday Sep 22, 2011 #
Running long 1:54:00 [3] 19.0 km (6:00 / km) +450m 5:22 / km
slept:8.0
so i was bored of the moor so went on an adventure!! was going to run for 1hr 15/20 so i ran through both bits of middleton woods, out the other side, up through some random fields to the road. turned right and then up to the concrete square and then beamsley beacon was calling me ahah. so eventually i got to the top (couldnt find a path up for ages) and then went down the addimgala fell race way into addinham and then back along the river.
some times:
25min - out top of middleton woods
47min - concrete square
1hr 7min - top of beamsly beacon
1hr 25min - top of the steps over river at addinham
1hr 54min - home!
really enjoyed it even though i was kind of bonking at the end. felt good running and wasnt that tired on the hills even though i wasnt going that hard.
some times:
25min - out top of middleton woods
47min - concrete square
1hr 7min - top of beamsly beacon
1hr 25min - top of the steps over river at addinham
1hr 54min - home!
really enjoyed it even though i was kind of bonking at the end. felt good running and wasnt that tired on the hills even though i wasnt going that hard.
Tuesday Sep 20, 2011 #
Running tempo 37:26 [4] 6.0 km (6:14 / km) +150m 5:33 / km
slept:8.0 shoes: XTalons
shit nights sleep but felt pretty good running. first 22 minutes were pretty much all uphill (up and along to swastika and then a bit further along then up left back on myself) and then ran along the ridge and then straight off down home in terrain (down past silverwell, a bit on keighly road and then home). didnt fall over once and i was trying to push it on the downhill as i think im a bit shit at it.
jogged down road and back when a finished and did 10mins of stretching because im going to footy tonight :D
jogged down road and back when a finished and did 10mins of stretching because im going to footy tonight :D
Football 1:00:00 [2]
easy session with ilkley u18 girls. did barley any running except to chase footballs and in the 5min match at the end. didnt realise how much i missed football...
Sunday Sep 18, 2011 #
Orienteering race 47:00 [4] 8.0 km (5:53 / km) +175m 5:18 / km
slept:8.0 shoes: ORocs
event at coniston. dales weekend obs. manned up and ran blue, which was 6.9 straight. mistake with no.12 route choice (went left should have gone right) and then towards the end i was tired and crossed a wall and got a control ahead of myself and thought i was crossing a wall to the next control. lost 1min20 but beat dad by 2 mins overall! :D running felt pretty good as well, maybe set off a bit too fast though...
Saturday Sep 17, 2011 #
Orienteering race 33:00 [4] ** 6.0 km (5:30 / km) +150m 4:53 / km
slept:5.0 shoes: ORocs
event at attamire. nice area, proper fast. didnt feel that good so only ran short blue, zoe ran short brown :O ah well i won by 5mins. navigationally perfect run, but easy area and wasnt pushing it that hard
4.8 straight line
4.8 straight line
Thursday Sep 15, 2011 #
Note
slept:7.0 (sick) (rest day)
Not exactly ill but I woke up with spots and feel run down. Pp literally doesn't like me. Was going to go for a long run but obs wasn't happened. Went climbing with sarah for like 3 hours anyway. Was crap until the end where I sorted my life out and climbed a few 5s. Didn't lead any though.
Dales weekend this weekend :)
Dales weekend this weekend :)
Tuesday Sep 13, 2011 #
Running hills 50:00 [5]
slept:10.5
tried to run up the usual hill but there was shit loads of bracken so instead i went up the grassy slope to the bench x 10. times were something like 54, 55, 57, 56, 57, 56, 54, 57, 55, 47. then walked up to the bench below the toilet block and did 3 long toilet blocks 39, 41, 43 and then 7 short toilet blocks 23, 25, 24, 23, 24, 25, 19.
got a mega stitch after like first long tb and was in so much pain
got a mega stitch after like first long tb and was in so much pain
Running warm up/down 10:00 [2]
jogging up and down to the moor
Core Work 15:00 [1]
usual with ankle strenghtening and weights etc
Sunday Sep 11, 2011 #
4 AM
Orienteering race 35:00 [4] 7.5 km (4:40 / km)
slept:4.0 shoes: XTalons
Peter palmers. Good run only 1 mistake. Wasn't fast enough though on first leg. Anyway still won the Joan George and got a water bottle and a massive box of celebrations. AIRE FTW!
Friday Sep 9, 2011 #
Running long 1:16:00 [3] 13.0 km (5:51 / km) +400m 5:04 / km
slept:9.0 shoes: XTalons
long run from school in lunch plus 4th. was ok. didnt feel amazing and felt proper slow on the hills but didnt stop running except to tie laces again and go to the loo. met some grouse herders and some people laying the path on top of the moor. went like cow and calf, pancake stone, reservoir, 12 asosoles, top of moor, transmiters, woods, white wells and back. got caught in some bracken for a bit as well. was a hard run
Core Work 10:00 [2]
Thursday Sep 8, 2011 #
Core Work 1:00:00 [2]
slept:9.0 (rest day)
literally did so much core work today. competitions between lucy mum and dad etc. lucy did the plank for 3 minutes!! what a machine! did some arm stuff and leg stuff as well as some ankle strengthening stuff as well
Wednesday Sep 7, 2011 #
Running hills 25:00 [5] 3.0 km (8:20 / km) +80m 7:21 / km
slept:10.5
5 min warm up to the triangle of roads below panorama woods. then:
30 sec, 1.30, 30, 1.30, 30.
then ran back home round the streets a bit. finished with fast up the hill and down the street. didnt feel that fast really.
only short session because i havnt done loads of training for a while so getting back into in. plus wasnt motivated enough to go on the moor.
30 sec, 1.30, 30, 1.30, 30.
then ran back home round the streets a bit. finished with fast up the hill and down the street. didnt feel that fast really.
only short session because i havnt done loads of training for a while so getting back into in. plus wasnt motivated enough to go on the moor.
Core Work 10:00 [1]
did some new stuff like lunges with weights and more ankle strengthening than usual. worked hard
Tuesday Sep 6, 2011 #
Running 40:00 [3] 5.0 km (8:00 / km) +100m 7:16 / km
slept:9.0 shoes: XTalons
on the moor around and about. felt like shit. so unfit its depressing. gonna sort it out and get really fit and get a 6 pack and everything. on a diet now as well so yeah things are looking good :)
Saturday Sep 3, 2011 #
Running race 22:05 [5] 5.0 km (4:25 / km)
shoes: XTalons
edinburgh park run. set off too fast trying to leave lucy so towed hey for over half. was watching my times and still ran too fast as well, need to work on times etc. was quite a hard race and the kms seemed to take for ever! ah well got it done. lucy beat me by like 10secs but i wasnt trying because i felt like shit
times:
1km - 4.03
2km - 4.26
3km - 4.29
4km - 4.36
5km - 4.33
note the first 3km took me 12.58 so not much off my indoor 3km time... (too fast for a 5km!)
times:
1km - 4.03
2km - 4.26
3km - 4.29
4km - 4.36
5km - 4.33
note the first 3km took me 12.58 so not much off my indoor 3km time... (too fast for a 5km!)