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Training Log Archive: Rich

In the 7 days ending Oct 26, 2008:

activity	#	time	miles		km		+m
Running	4	3:25:00	13.36		21.5		320
Strength and Conditioning	2	1:15:00
Orienteering	1	1:10:17	6.7	(10:30)	10.78	(6:31)	200	31 /	39c	79%
Cross Training	1	1:00:00
Total	6	6:50:17	20.06		32.28		520	31 /	39c	79%

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Sunday Oct 26, 2008 #

Orienteering race 50:17 [5] *** 7.78 km (6:28 / km) +150m 5:54 / km
spiked:24/30c shoes: Inov8 Flyroc 310

Brown course at Shoal Hill (WCH).

Pretty poor early on though the map certainly didn't help. Not running as well as last week, probably due to the tight legs from yesterdays intervals.

Orienteering 20:00 [3] *** 3.0 km (6:40 / km) +50m 6:09 / km
spiked:7/9c shoes: Inov8 Flyroc 310

Went round the first 10 controls (excluding No.1) to work out how and why I went wrong particularly control 5 and control 9 where I lost 3mins. I should have used my compass more accurately on both these legs to spike the control, the map was not great around either of them and counldn't be relied on.

Running 30:00 [2] 3.0 km (10:00 / km)
shoes: Inov8 Flyroc 310

C • Map 2

Saturday Oct 25, 2008 #

Running intervals (Hills) 50:00 [5] 4.0 km (12:30 / km) +300m 9:05 / km
shoes: Asics

On the local pit tip.

4 seperate paths up the hill of varying steepness.

9 reps of varying length up each hill (stacked to drains as before).

Running warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: Asics

Friday Oct 24, 2008 #

Note
(rest day)

Thursday Oct 23, 2008 #

Strength and Conditioning 35:00 [4]
shoes: Asics

NOC Circuit training

Running warm up/down 20:00 [1]

Warm up - jogging, dynamic stretching

Warm down - Stretching

Wednesday Oct 22, 2008 #

Cross Training (Football) 1:00:00 [2]
shoes: Asics

8 a side this week, which unfortunately means less running generally but on the side with many of the lazy buggers so ended up doing a fair bit of running to make up for them. Got a couple of knocks on the right leg but just a bit of dead leg. Bruised thumb as well for some reason. Anyway the opposition took a battering and became demorolised; lost count of the score something like 10-2 to us though.

Tuesday Oct 21, 2008 #

Running intervals 40:00 [4] 6.0 km (6:40 / km)

Interval Training with Sutton Harriers AC.

First time I joined them on a Tuesday. The session was 6 x 1km with 90s rest after each. I was easily the quickest there and got a little lost on the first rep as I didn't know where to finish. I then started getting stomach pains. This combined with stiff calfs from Sunday meant I didn't puch as hard as I would normally so was only 4 intensity.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km) +20m 6:33 / km
shoes: Asics

Steady run to the Ashfield School for training then to the start of the session including some drills. Reverse on way home and including some stretching.

Monday Oct 20, 2008 #

Strength and Conditioning 40:00 [2]

Wii fit. Mostly strength and yoga exercises.

C • Not cool. 1

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