Training Log Archive: RichIn the 7 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Orienteering 1:05:25 [2] 3.5 km (18:41 / km) +250m 13:46 / km
shoes: VJ Twister
EMJOS training on Claiffe Heights. New area to me and much of it was very steep! took a group of junior out on a relocations exercise so the distance and climb is a very rough estimate. Than shadowed a junior on a course coming back in.
Orienteering 19:50 [4] *** 2.4 km (8:16 / km) +130m 6:30 / km
ahr:153 max:167 spiked:8/10c shoes: VJ Twister
Little course to finish the weekend off. Had a mass start against the juniors who all did varying shortened version of my course ~(1-1.5km) managed to catch a coupl of them up. Was going quite nicely for much of it.
Note
rhr:41
Saturday Nov 29, 2008 #
Orienteering 39:48 [2] 2.5 km (15:55 / km) +120m 12:50 / km
shoes: VJ Twister
Shadowing on Holme Fell.
Orienteering 20:02 [4] **** 2.8 km (7:09 / km) +120m 5:54 / km
ahr:159 max:170 spiked:6/6c shoes: VJ Twister
Ran around an attack points course on Holme Fell. Lovely terrain, navigating nicely and wonderfull weather; very cold but still and crisp, bearly a cloud in the sky and beautuful sunshine. Plenty of snow covered hills around also.
Orienteering 40:20 [2] 2.6 km (15:31 / km) +150m 12:02 / km
shoes: VJ Twister
More shadowing this time on Tarn Hows; unfortuantely didn't get chance to go out myself on here.
Orienteering 13:06 [4] *** 1.5 km (8:44 / km) +30m 7:56 / km
ahr:165 max:175 spiked:28/34c shoes: VJ Twister
Night Ultra sprint relay around Hawkeshead YHA. Was on a team with Paul Thornton and Nev Myers - I was running last. As it was getting close to dinner time and as people were taking significant amounts of time there was a mass start for the majority on most legs. I had exactly the same gaffle as Nick Barrable, we got away from each other a couple of times but caught the other back up on each occassion - normally this was trying to work out which tree or tree stump had been mapped. The mind of Iain Embrey! :)
Great little race though and managed to come through the whole pack of juniors and coaches at some point or another to finish the relay second behind Nick (though it emarged he punched the wrong first control). A few mistakes on the last three controls or I would have had him anyway. :)
Great little race though and managed to come through the whole pack of juniors and coaches at some point or another to finish the relay second behind Nick (though it emarged he punched the wrong first control). A few mistakes on the last three controls or I would have had him anyway. :)
Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: VJ Twister
Warm up with the juniors.
Friday Nov 28, 2008 #
Note
(rest day)
Travel up to the Lakes for M/W16's EMJOS training w/e.
Thursday Nov 27, 2008 #
Running warm up/down 32:00 [2] 5.0 km (6:24 / km) +20m 6:16 / km
shoes: Asics
Run/ jog to and from training with some drills strides and dynamic stretching thrown in.
Note
The Christmas binge eating seams to have kicked in, in our office with the introduction of a 2.2kg tin of cadbury's roses. The temptation is all too much. Think I ended up eating about 15 this afternoon. Need to be stronger as this is likely to be a daily occurance for the next month or so.
Running intervals 32:51 [5] 6.4 km (5:08 / km)
ahr:165 max:182 shoes: VJ Twister
Sutton Harriers Training
4 x 600m with 1min rest:
2.03 - 159/169
2.02 - 158/174
2.01 - 164/176
2.03 - 164/175
Then 6 x 400m with 45s rest:
1.14 - 162/175
1.19 - 167/177
1.20 - 164/176
1.20 - 163/175
1.17 - 168/177
1.20 - 167/177
Then 6 x 200m with 30s rest to finish:
0.34 - 162/173
0.35 - 169/174
0.32 - 169/173
0.36 - 172/176
0.34 - 172/177
0.33 - 176/180
And because the first two of us had finished so far ahead of everyone else we were sent to do two more. We did the first one as a bit of a recovery one:
0.53 - 162/182
0.30 - 158/172
Don't think I pushed hard enough in the earlier intervals. 600's should have been ~10s quicker, similar with the 400s. This is probably due to the lack of people of similar ability. Happy with the 200's though.
4 x 600m with 1min rest:
2.03 - 159/169
2.02 - 158/174
2.01 - 164/176
2.03 - 164/175
Then 6 x 400m with 45s rest:
1.14 - 162/175
1.19 - 167/177
1.20 - 164/176
1.20 - 163/175
1.17 - 168/177
1.20 - 167/177
Then 6 x 200m with 30s rest to finish:
0.34 - 162/173
0.35 - 169/174
0.32 - 169/173
0.36 - 172/176
0.34 - 172/177
0.33 - 176/180
And because the first two of us had finished so far ahead of everyone else we were sent to do two more. We did the first one as a bit of a recovery one:
0.53 - 162/182
0.30 - 158/172
Don't think I pushed hard enough in the earlier intervals. 600's should have been ~10s quicker, similar with the 400s. This is probably due to the lack of people of similar ability. Happy with the 200's though.
Wednesday Nov 26, 2008 #
Running long 1:41:26 [4] 19.85 km (5:07 / km) +300m 4:45 / km
ahr:150 max:166 shoes: Asics
Run home from work. People kept ringing me also during my run so I had to keep stopping. Probably ~5mins in total. The bad side to having my mobile in my bag. Realised nearly half way home from work that I had left my car keys (icluding my door key) in the office - What a tool.
Luckily though having my mobile on me I rang my Mum who has a spare door key picked me up from the station and took me home to get my spare keys. After picking up my car drove to Chesterfield station just in time to see Amy's train ariving.
Lots of different fast food smells on the way home and the further run the more craving that kicks in. Particularly noticed the curry houses, pizza places and chip shops. Went for pizza when i finally got home. :)
Luckily though having my mobile on me I rang my Mum who has a spare door key picked me up from the station and took me home to get my spare keys. After picking up my car drove to Chesterfield station just in time to see Amy's train ariving.
Lots of different fast food smells on the way home and the further run the more craving that kicks in. Particularly noticed the curry houses, pizza places and chip shops. Went for pizza when i finally got home. :)
Tuesday Nov 25, 2008 #
Note
rhr:39 (rest day)
Didn't get home from my coaching course until gone 10pm and too tired to do the 30min threshold run I had planned to do. The rest should do me good anyway.
Monday Nov 24, 2008 #
Orienteering intervals (Trains) 1:20:00 [4] *** 5.0 km (16:00 / km) +310m 12:13 / km
ahr:150 max:178 spiked:18/20c shoes: VJ Twister
NOC Elite Training
Bramcote Hills trains exercise (in the dark)
5 x loops of ~0.8-1.0km each with 4 controls
6 of us, 1st person set off with two mins start to hang controls then everyone else set off at 30s intervals. Was probably not quite as hard physically as planned; though the climbs were really hard work. Technically the session was more challenging than I though it would be; this turned it in to a very good session. Nice view across Nott'm from the top of Stapleford Hill; bloody cold though. Some of these Juniors control hanging leave something to be desired. :)
Although the session toook about 90mins there was abit of waiting at the finish each time and then the odd time we had to jog to the next start probably around 10mins for each loop.
Bramcote Hills trains exercise (in the dark)
5 x loops of ~0.8-1.0km each with 4 controls
6 of us, 1st person set off with two mins start to hang controls then everyone else set off at 30s intervals. Was probably not quite as hard physically as planned; though the climbs were really hard work. Technically the session was more challenging than I though it would be; this turned it in to a very good session. Nice view across Nott'm from the top of Stapleford Hill; bloody cold though. Some of these Juniors control hanging leave something to be desired. :)
Although the session toook about 90mins there was abit of waiting at the finish each time and then the odd time we had to jog to the next start probably around 10mins for each loop.
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Twister
Gentle jog before and after to WU/WD. Should have done a bit more really.
Strength and Conditioning 12:00 [1]
weight:72.7kg
A few core exercises before bed. Took ages to get to sleep so maybe was a bad idea.