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Training Log Archive: Shminty

In the 31 days ending Mar 31, 2010:

activity	#	time	miles		km		+m
Running	49	21:13:30	148.18	(8:36)	238.47	(5:20)	1330
Orienteering	12	9:49:42	57.61	(10:14)	92.72	(6:22)	1720
Gym	7	7:55:00
Drills	4	3:35:00	7.33	(29:19)	11.8	(18:13)
Strength and Stretching	1	30:00
Circuits	1	10:00
Total	58	43:13:12	213.12		342.99		3050
[1-5]	58	42:43:12

3:25

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» now

Wednesday Mar 31, 2010 #

5 PM

Running 33:00 [3] 7.4 km (4:28 / km)
shoes: Salomon XT Wings

Easy run on normal route. Cold and windy but no snow fortunately. Was running a good pace on the way back but think I was being helped along by the wind.
5x6sec strides at the end

Tuesday Mar 30, 2010 #

10 AM

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 19:45 [4] 4.4 km (4:29 / km)
shoes: Inov8 RocLite 315 no.3

Formby
4.0km
Ran green course from event 10 days ago. Good, slightly hesitant on no.6

11 AM

Orienteering 8:00 [3] 1.0 km (8:00 / km)
shoes: Inov8 RocLite 315 no.3

Control pick to finish in the dunes to the west of the car park.

Monday Mar 29, 2010 #

12 PM

Running 24:00 [1] 4.0 km (6:00 / km)
shoes: Salomon XT Wings

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1

12 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 2:02:13 [5] 12.0 km (10:11 / km) +750m 7:46 / km
shoes: Inov8 RocLite 315 no.3

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

2 PM

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: X-Talons

3 PM

Orienteering 36:10 [5] 6.21 km (5:49 / km) +220m 4:57 / km
shoes: X-Talons

Touch Middle Race 5.4km

Never felt like I got into top gear. A few mistakes and poor routes.

Friday Mar 26, 2010 #

11 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Salomon XT Wings

Thursday Mar 25, 2010 #

6 PM

Running 35:00 [3] 8.0 km (4:23 / km)
shoes: Salomon XT Wings

Wore garmin on my normal 8k run from home but wasn't far enough for an 8k run so had to run on a bit further to make up the distance. Did some strides on the way back.

Wednesday Mar 24, 2010 #

7 PM

Circuits 10:00 [2]
(rest day)

Been feeling light headed since yesterday evening so decided not to do any running today.

Strength and Stretching 30:00 [0]

Tuesday Mar 23, 2010 #

4 PM

Running 8:00 [2] 1.4 km (5:43 / km)
shoes: Salomon XT Wings

Running 25:00 [5] 6.3 km (3:58 / km)
shoes: Salomon XT Wings

Was suppose to be going home today but have ended up in Sheffield for another day. Really wanted to do this on the flat so ran over to Ruskin park and ran a 500m loop, probs about 5-10m of climb iin each 500m.

4x4 mins again with 3mins off.

First 2 were about 1.26km and the second 2 about 1.24km. Probably slowed due to tom dropping out after the second and underfoot becoming muddier with the rain. Felt reasonably good, definitely better than the 4x4s I did on the hill in ponderosa last week.

Running 10:00 [1] 1.2 km (8:20 / km)
shoes: Salomon XT Wings

Some how got a stitch in my shoulder on the way home.

Monday Mar 22, 2010 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:10:00 [2]

box drop/jump
cossak squat 4x4
half squat/bb drive 4x5 110,110,110,100
knee drivex6/chinsx12 11,11,13/-26
cyclic lunge/glute hammies

Sunday Mar 21, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 1:43:50 [4] 17.5 km (5:56 / km) +400m 5:19 / km
shoes: Inov8 RocLite 315 no.3

Belvoir National Event
M21E 15.3km 395m 6.47min/km

Wasn't racing today. Had a reasonable run. Lost a couple of minutes but wasn't a very hard area. Lost some time on the steep slopes trying not to slide down them.

Lost about 1min on no.5 as i overshot and looking round the wrong rhodes.

Missed the road route choice on 28 so ended up having to do more climbing.

Saturday Mar 20, 2010 #

1 PM

Running 36:00 [2] 7.0 km (5:09 / km) +100m 4:48 / km
shoes: Salomon XT Wings

Was going to do the normal 10km in rivelin but some muscle/tendon on top of my left foot kept on twinging so played it safe and cut short. Meant I was also slower.

Friday Mar 19, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.77 km (5:39 / km)
shoes: Spira Striker

Running 25:00 [5] 6.2 km (4:02 / km) +140m 3:37 / km
shoes: Salomon XT Wings

4x4mins in ponderosa with 3mins rest. Started near the bottom where we started as a group a few weeks ago. Ran round the bottom and up to the playing field at the top and round that until the 4mins were up. Then jogged back down in the 3mins.

Lap button wasn't working properly but did about 1.08 for the first and fourth laps and 1.16 for the middle 2. First 2mins felt good but the final bit of climb was when the pain started.

About 35mins climb, will check later.

There was some guy walking up and down the mini football pitch shouting/chanting for most of the time was there. Odd.

3 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:10:00 [3]

back squats 5x4sets 80,80,80,85 with box jump
lunge onto box 40kg 3x2x5
shoulder press/chins/dips x12x3 10,7,5,7,5/-27,-27,-33/-27,-33,-33
reverse hypers 10kgx6/45sec ball bridge x3

Thursday Mar 18, 2010 #

6 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Spira Striker

7 PM

Running 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 RocLite 315 no.3

Orienteering 30:00 [3] 3.81 km (7:52 / km)
shoes: Inov8 RocLite 315 no.3

Night mass start sprint race. Didn't intend on putting strong effort in but even so was expecting to do a better time. Head torch kept loosening which was a pain, twisted ankle at no.5 and then front of shins on both legs started hurting. Decided that was enough for the day.

Wednesday Mar 17, 2010 #

1 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Spira Striker

2 PM

Running 1:50:00 [3] 20.0 km (5:30 / km)
shoes: Inov8 RocLite 315 no.3

Part of the edale skyline route with Oli, gg, cfd and ash. Could stay with the pace up the first hill but was fine after that.

Tuesday Mar 16, 2010 #

5 PM

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Salomon XT Wings

Orienteering 32:00 [5] 6.0 km (5:20 / km)
shoes: Salomon XT Wings

Good size group out at sprintervals tonight. Round hillsborough way starting at ruskin park. Felt good.

Monday Mar 15, 2010 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:10:00 [2]

Bar slipped off my back whilst i was doing half squats today.

6 PM

Running 8:00 [2] 1.8 km (4:27 / km)
shoes: Spira Striker

7 PM

Drills 1:00:00 [1] 3.0 km (20:00 / km)
shoes: Spira Striker

Sunday Mar 14, 2010 #

10 AM

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: X-Talons

Orienteering 35:26 [5] 6.5 km (5:27 / km)
shoes: X-Talons

Saturday Mar 13, 2010 #

Event: British University (BUCs) Orienteering Champs 2010

1 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: X-Talons

Orienteering 1:10:18 [5] 11.0 km (6:23 / km)
shoes: X-Talons

Friday Mar 12, 2010 #

1 PM

Running 25:00 [2] 4.8 km (5:12 / km)
(rest day) shoes: Salomon XT Wings

Gentle jog round the parks with ash.

Thursday Mar 11, 2010 #

4 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Spira Striker

Jog to track then warm up with danger and cfd.

5 PM

Running 20:00 [5] 4.2 km (4:46 / km)
shoes: Spira Striker

400m, jog 100m then straight into 200m
45secs rest

Didn't feel great again today, think Thursday is the worst day to do intervals - will have to change something for next week.

6 lots. Did between 65 and 68 for the 400s and 30-32 for 200s. Had 3mins off between 4th and 5th set.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Warm down and jog from tram stop home.

Wednesday Mar 10, 2010 #

1 PM

Running 1:04:00 [3] 14.0 km (4:34 / km) +200m 4:16 / km
shoes: Spira Striker

To the sportsman and back.

Tuesday Mar 9, 2010 #

7 AM

Running 27:00 [3] 5.7 km (4:44 / km)
shoes: Spira Striker

with 5x100m strides in western park

4 PM

Running 8:00 [2] 1.8 km (4:27 / km)
shoes: Salomon XT Wings

Orienteering 45:00 [4] 9.5 km (4:44 / km)
shoes: Salomon XT Wings

Charged gps then forgot it...

4x1km in the botanical gardens

Then mass start racing around endcliffe village.

5 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Salomon XT Wings

Monday Mar 8, 2010 #

2 PM

Running 20:00 [3] 3.8 km (5:16 / km)
shoes: Spira Striker

3 PM

Gym 1:45:00 [2]

4*5 [Back Squat on Command/Box Jump]: 80,80,80,85/ big, big, big, med+small
Reactive Calf Jumps
3*2*5 BB Lunge onto Box: 40,40,45
3*12 [Press Up feet on ball/Hanging row feet on ball] - killer!
3*12 [Chins/DB Shoulder Press/Dips]: -26/7.5/-26 ; 2*(-33/2*7.5/-33)
3* [5 Back Hypers with pause/Swiss Ball Bridge]: 10kg/45s

6 PM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Spira Striker

7 PM

Drills 1:10:00 [1] 4.0 km (17:30 / km)
shoes: Spira Striker

Sunday Mar 7, 2010 #

7 PM

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Spira Striker

Was going oing today but the pass to the event was supposedly closed so went for a walk instead. Run back in sheffield.

Saturday Mar 6, 2010 #

9 AM

Running 1:50:00 [3] 17.2 km (6:24 / km) +635m 5:24 / km
shoes: Inov8 RocLite 315 no.3

High close yha up high raise. Nice route, plenty of climb but not too steep. A bit further than we thought it would be.

3 PM

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3

To bottom of loughrigg and back.

Orienteering 45:00 [3] 6.0 km (7:30 / km) +350m 5:48 / km
shoes: Inov8 RocLite 315 no.3

Loughrigg. Collected in some of the controls.

Friday Mar 5, 2010 #

7 AM

Running 28:00 [2] 5.5 km (5:05 / km)
shoes: Spira Striker

to train station to pick up some tickets

11 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:05:00 [2]

New session
box drops with box jumps
Cossack squats
Half squats and bb drive
Chins and knee drives
Dynamic (cyclic) Lunge

Thursday Mar 4, 2010 #

5 PM

Running 23:00 [3] 5.2 km (4:25 / km)
shoes: Spira Striker

6 PM

Drills 15:00 [1] 1.0 km (15:00 / km)
shoes: Spira Striker

Running 30:00 [5] 5.2 km (5:46 / km)
shoes: Spira Striker

Was suppose to be
2*200; 2*400; 2*600; 2*800; 2*600; 2*400; 2*200; 5*6s sprint every 30s.
working off a 45s recovery for everything. Thought this rest would be plenty but it wasn't.

Missed the second 800, next 600 and only managed 200m on the next due to having to go the loo.

Didn't feell great today, legs felt dead and was a struggle from the first 400 to the end. Hardest session of the year so far...but lots more of this to come.

7 PM

Running 25:00 [3] 4.8 km (5:12 / km)
shoes: Spira Striker

Wednesday Mar 3, 2010 #

6 AM

Running 24:00 [1] 4.0 km (6:00 / km)
shoes: Spira Striker

7 AM

Gym 50:00 [2]

Back to the gym to do some squats i missed on monday, didn't do as much as hoped as was a new session and was talking to Lewis about it.

Dynamic calf raises
Back squat/box jump 5reps x 4 80,80,80,85 - Struggled with last set, maybe a lack of food or just the few extra, or maybe was trying to go too low.

1 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

to gg's and back

2 PM

Running 1:30:00 [3] 9.6 km (9:22 / km) +180m 8:34 / km
shoes: Inov8 RocLite 315 no.3

Bleaklow. Kept off the paths in the snow with varied in depth but was a pain to run through which is why the pace was so low. Fingers froze and shorts weren't a great idea as by the end of the run my shins were red bashing through the snow.

Tuesday Mar 2, 2010 #

7 AM

Running 27:00 [2] 5.7 km (4:44 / km)
shoes: Spira Striker

with 5x100m strides in western park

5 PM

Running 14:00 [2] 3.0 km (4:40 / km)
shoes: Salomon XT Wings

Orienteering 42:00 [4] 8.8 km (4:46 / km)
shoes: Salomon XT Wings

O intervals with danger, gg and ralph around the south western part of the city centre. Felt good although in one interval hurt ankle and came very very close to being taken out by a car.

9 reps some as trains and others with mass start. I took ages at finding the start on the map just about every time.

Was level 3 for first half moving into 4 for second half.

6 PM

Running 14:00 [2] 3.0 km (4:40 / km)
shoes: Salomon XT Wings

back home

Monday Mar 1, 2010 #

6 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

7 AM

Gym 45:00 [2]

Calf feeling amost better again this morning bt decided to not to the squats as a precaution.

Press/Row 8,6,6,6 12.5/15/15/15
pull ups / dips 8,6/6,6
press up knee drives/sb hs bridge/hammies

2 PM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

6 PM

Running 22:30 [3] 5.5 km (4:05 / km)
shoes: Spira Striker

To eis. Bit quicker than I was intending to run.

7 PM

Drills 1:10:00 [1] 3.8 km (18:25 / km)
shoes: Spira Striker

8 PM

Running 6:00 [3] 1.0 km (6:00 / km) +75m 4:22 / km
shoes: Spira Striker

Run back up the hill from tesco.

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