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Training Log Archive: Shminty

In the 31 days ending Aug 31, 2008:

activity

time

miles

Running

7:27:16

55.56

(8:03)

89.41

(5:00)

Orienteering

4:28:31

15.35

(17:30)

24.7

(10:52)

800

Stretching

1:00:00

Wobble Board

55:00

Strength and Stretching

10:00

Hill Reps

4:10

0.87

(4:47)

1.4

(2:59)

Strides

2:00

Total

14:06:57

71.77

115.51

800

1:56

0:00

» now

Sunday Aug 31, 2008 #

Running 29:00 [3] 6.0 km (4:50 / km)
shoes: Inov8 RocLite 315

Along the beach in Llandudno to the Little Orme. Was sandy to begin with but the last 1/3 was small stones which was slightly tougher to run over. Though about going up Little Orme but didn't see a convenient path up and had to get back for breakfast.

Stretching 10:00 [1]

Wobble Board 10:00 [1]

Saturday Aug 30, 2008 #

Running 1:00:00 [3] 9.0 km (6:40 / km)
shoes: Inov8 RocLite 315

Staying in Llandudno on the front and went out before breakfast for a run, to beat the swarms of people who descend during normal hours. Went up by the ski slope then up to the top, down and right of some fields and to the end of the land, then back along the south side, dropping down a steep slope into the town again and contoured back round to the sea front. Lots of climb.

Did over half a km of round running to start off with which the shin didn't like and kept feeling it at points around. Think I may need to start warming it up before I run again and putting some ice on afterwards.

Friday Aug 29, 2008 #

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Inov8 RocLite 315

Went out to do 5k but decided i needed something longer. Didn't really want to run on the tarmac towpath but took it slowly and shin didn't complain too much.

Thursday Aug 28, 2008 #

Running 22:00 [3] 4.0 km (5:30 / km)
shoes: Inov8 RocLite 315

Did 2 400m runs

One was from gate after first slope to the path junction and ran at a pace I felt I could sustain for longer 72secs.
Second was on the way back from ditch up gentle hill to the gate into the hospital area again 66 secs, but at a higher pace.

Wednesday Aug 27, 2008 #

Running 19:00 [3] 4.5 km (4:13 / km)
shoes: Inov8 RocLite 315

Strides 2:00 [2]
shoes: Inov8 RocLite 315

Holding each one for a few seconds. Next time will hold for 5 secs each.

Hill Reps 4:10 [5] 1.4 km (2:59 / km)
shoes: Inov8 RocLite 315

10x25secs

Normal hill. Was going to just do 5 but didn't feel tired after 5 so kept going.

Running 5:00 [2] 1.4 km (3:34 / km)
shoes: Inov8 RocLite 315

Jogging back down the hill

Running warm up/down 4:00 [2] 0.5 km (8:00 / km)
shoes: Inov8 RocLite 315

Warm down

Stretching 10:00 [1]

Tuesday Aug 26, 2008 #

Running 19:00 [4] 5.0 km (3:48 / km)
shoes: Inov8 RocLite 315

Was going to take it easy after the weekend running but felt good so managed a fair pace.

Stretching 10:00 [1]

Wobble Board 15:00 [1]

Monday Aug 25, 2008 #

Orienteering 50:00 [3] 6.0 km (8:20 / km)
shoes: Inov8 RocLite 315

Score Relay

With parents. Did the controls in the area used on Day 1. Took sensible routes so was ok. Had to wait for a while at the finish for dad and we were 30 secs late but still managed the win.

Sunday Aug 24, 2008 #

Orienteering 1:41:42 [4] 9.0 km (11:18 / km) +495m 8:52 / km
shoes: Inov8 RocLite 315

Day 2 Barns Cliff

First few k were ok as they were round the old military base and some fields. Then it turned into a slog through light green, up large hills, countouring and sliding around in mud.

Saturday Aug 23, 2008 #

Orienteering 1:56:49 [4] 9.7 km (12:03 / km) +305m 10:24 / km
shoes: Inov8 RocLite 315

White Rose M21L

Every year I think I will never go back to the white rose but by the time the next year comes I've forgotten. Same again this year.

Stupidly to no.7 planned a leg across 150m of dark green, never normally do this but for some reason I couldn't be bothered going round. Got to the green to find it was wind blow. Wasted ages getting through it and after that couldn't be bothered.

C • white rose?! 1

Thursday Aug 21, 2008 #

Running 18:14 [4] 5.0 km (3:39 / km)
shoes: Inov8 RocLite 315

Timed run today accurately from home.

Started off at a good pace and ran about 9.15 to the second concrete bridge which is about half way. Could have gone faster but was just trying to keep a steady pace. 2.42km

Then ran to canal and back home in 9 dead. Did a sprint on the final field and then ran quite slowly back across the road and home. Was trying harder on the way back but again could have gone quicker at the end. 2.51km

Strength and Stretching 10:00 [1]

Before run as it was raining

Wobble Board 15:00 [1]

Wednesday Aug 20, 2008 #

Running 21:00 [3] 5.0 km (4:12 / km)
shoes: Inov8 RocLite 315

Just 1 minute of high intensity running. Also ran strong along canal

Wobble Board 15:00 [1]

Stretching 10:00 [1]

Tuesday Aug 19, 2008 #

Running 20:00 [3] 5.0 km (4:00 / km)
shoes: Inov8 RocLite 315

Monday Aug 18, 2008 #

Running 20:00 [4] 4.5 km (4:27 / km)
shoes: Inov8 RocLite 315

Sprint near end

Sunday Aug 17, 2008 #

Running 1:06:00 [4] 11.0 km (6:00 / km)
shoes: Inov8 RocLite 315

To Cilcain and up Moel Famau.

Same cicuit as the other month with dave just a different starting place. With dad until half way up, waited at the top for 3mins then along ridge away from him. Ran down to the car park at Moel Aruthur then back up and down to Cilcain. Right heel felt bad on the road afterwards.

Saturday Aug 16, 2008 #

Running 1:00:00 [4] 10.5 km (5:43 / km)
shoes: Inov8 RocLite 315

Frodsham hill. Lots of good hills. Did too laps of snidley moor at the end.

7.2km from car to bottom gate into Woodhouse hill extension
1.56km loop of Snidley Moor x2
0.46km back to car

Started with dad but eventually decided to run ahead and did something a bit different. Ran hard and felt gd.

Friday Aug 15, 2008 #

Running 20:00 [4] 5.0 km (4:00 / km)
shoes: Inov8 RocLite 315

Ran strongly throughout. Roughly timed the same section as tuesday and was about 10-15% slower even though I wasn't trying nearly as hard. Tried to relax a lot more which helped, especially the upper body.

Slight problem with arch support in left shoe. Could feel some of the ankle bones rubbing over one another which was uncomfortable. It was a bit better after I repositioned the support.

Thursday Aug 14, 2008 #

Stretching 10:00 [1]

Wednesday Aug 13, 2008 #

Note

Sore throat. Had it on Sunday then went away and has come back again. hw

Tuesday Aug 12, 2008 #

Running 22:00 [3] 4.3 km (5:07 / km)
shoes: Inov8 RocLite 315

Running 2:02 [5] 0.71 km (2:52 / km)
shoes: Inov8 RocLite 315

Was going to run a 1k at pace and thought the route I chose would be about right, ended up being quite a bit short which I realised when I got to the end but couldn't be bothered carrying on. Started on the canal where the path from the cafe meets and ran down to the bridge over to the golf course.

Sunday Aug 3, 2008 #

Event: Croeso 2008

Friday Aug 1, 2008 #

Stretching 10:00 [1]

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