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Training Log Archive: Florence

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
Running	4	1:23:30	9.02	(9:15)	14.52	(5:45)	60
Orienteering	2	1:21:34	8.0	(10:12)	12.87	(6:20)	215
Circuits	1	45:00	1.86	(24:08)	3.0	(15:00)
Swimming	1	40:00	0.62	(1:04:22)	1.0	(40:00)
Total	5	4:10:04	19.5	(12:49)	31.39	(7:58)	275

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Monday Mar 5, 2012 #

3 PM

Running 15:00 [2] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Nike trainers

downt to the pool and back

Swimming 40:00 [4] 1.0 km (40:00 / km)

so back at the pool for the first time since i got ill (6weeks ish!)

10mins front crawl, 10 kicking x 2

felt hard work on fc because i have such shit tekkers

7 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
ahr:152 max:160 shoes: Nike trainers

To and from the sports hall at school

Circuits 45:00 [2] 3.0 km (15:00 / km)
ahr:135 max:164 shoes: Nike trainers

Harriers circuits. Havnt been for agessssss! Jogged the running between exercises really slowly and then put effort into exercises. Went surprisingly fast..

Knees felt a bit achy afterwards so having a break from and road running now

Sunday Mar 4, 2012 #

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: ORocs

up to the start and back down again with lucy

Orienteering race 36:34 [4] 5.87 km (6:14 / km) +115m 5:40 / km
ahr:163 max:177 shoes: ORocs

blue course at Whittbarrow. crap oh so crap planning. basically felt like i was running an orange course and could see all the kites from at least 30m away. didnt even go into the woods.. also im sure blue courses are supposed to have a winning time at least 45mins.. anyway running felt pretty good but navigation was dreadful on no. 7 and no. 10.

anyway wasnt inspiring at all

Saturday Mar 3, 2012 #

Orienteering 20:00 [5] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: ORocs

booth training with squad in the lakes. ran 2 races against louise marksted where you had 2 very short courses and it was first back after doing both. won them both and my navigating was actually pretty good except one control but the flag was practically hidden so..

Orienteering 25:00 [3] 4.0 km (6:15 / km) +50m 5:53 / km
shoes: ORocs

some kind of longer legs thing.. pretty easy with it being such a nice area

Note

shadowed lucy on probably the longest course so missed out on a bit of training there and nev also went through terrain running techniques so we didnt actually get very much done

Friday Mar 2, 2012 #

Running warm up/down 15:00 [1] 2.6 km (5:46 / km)
ahr:155 max:173 shoes: XTalons

down to tennis club field and then back again

Running 18:30 [3] 4.42 km (4:11 / km)
ahr:170 max:187 shoes: XTalons

intervals at the tennis club. did laps (about 1.11/12/13 approx each time) with 40sec rest. laps: 1,2,3,2,1,1,1,1,1,1,1

didnt actually feel that fast and i think i ran a shorter lap than i have done before which is why the times were similar. hoping my speed will come back to me

Thursday Mar 1, 2012 #

Note
(rest day)

hurting a lot. plus went climbing. moved intervals planned for today to tomorrow

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