Training Log Archive: Bommy TIn the 7 days ending Feb 1, 2010:
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Monday Feb 1, 2010 #
Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +70m 4:36 / km
shoes: Saucony Progrid Ride
Strength and Conditioning 1:00:00 [3]
3*6 55,55,60kg back squat, so back up to bodyweight on last one.
calf raises
dips, chins, press ups 12*4
SB rollouts and reverse hypers 3*12
Sunday Jan 31, 2010 #
Running warm up/down 8:50 [2] 1.36 km (6:30 / km) +90m 4:53 / km
shoes: inov8 mudclaw O
Orienteering race 1:04:05 [5] *** 10.1 km (6:21 / km) +235m 5:41 / km
shoes: inov8 mudclaw O
#1-5 cautious through the rocky wood, wasn't sure what to expect, kept it reasonably clean not losing more than a minute.
sadly the rest of the course was more of a fell race than an orienteering course.
#7 mind wandered on this very boring but physical leg and drifted left, lost ~40sec. careless.
#8 just slow went into cruise mode
#11 bad compass out of 10 ended up low ~15sec
#14 ran around lots of scary looking cattle and was hesitant in circle ~20sec
#15-16 too cautious
#17 joke leg, could see the control from 200m away
#19-20 tired, hesitant
#run in = fail
so roughly 2.30 to 3min mistakes. quite happy but it was easy.
Saturday Jan 30, 2010 #
Running 38:00 [2] 7.75 km (4:54 / km) +110m 4:35 / km
shoes: Saucony Progrid Ride
Friday Jan 29, 2010 #
Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +70m 4:36 / km
shoes: Saucony Progrid Ride
Strength and Conditioning 1:00:00 [2]
3*6 back squats. excellent technique today.
missed out the lunges because i'm sure that is what is making my legs really stiff.
3*8 calf raises
4*12 pressups/chins/dips
rollouts
reverse hypers
Thursday Jan 28, 2010 #
Running warm up/down 18:30 [2] 2.5 km (7:24 / km)
ahr:150 shoes: Saucony Progrid Ride
Running intervals 27:30 [5] 5.2 km (5:17 / km)
ahr:174 max:196 shoes: Saucony Progrid Ride
2*1k
3.09
3.06
4*800m
2.30
2.30
2.27
2.33
2.29
running the rep and recovery in 5min. legs really stiff and tight again despite stretching a lot recently, running really crap atm despite loads of recovery. I think it is the gym which has made me so sore ;(
Wednesday Jan 27, 2010 #
Running 36:52 [2] 7.7 km (4:47 / km) +90m 4:31 / km
ahr:158 shoes: Saucony Progrid Ride
Tuesday Jan 26, 2010 #
Running intervals 37:29 9.55 km (3:55 / km)
ahr:185 max:196 shoes: Saucony Progrid Ride
5.00 (90sec recovery)
5.08 (73sec)
5.14 (67sec)
5.19 (67sec)
5.22 (58sec)
5.15
steadily went backwards but got a grip on the last one. lungs and back feeling good today, but legs felt very heavy and stiff. slightly disappointed with the times but not surprised.
Running warm up/down 20:38 [2] 3.85 km (5:22 / km) +2m 5:21 / km
ahr:160 max:172 shoes: Saucony Progrid Ride
Running warm up/down 18:11 [2] 3.49 km (5:13 / km) +71m 4:44 / km
ahr:166 max:175 shoes: Saucony Progrid Ride