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Training Log Archive: Rich

In the 7 days ending Mar 29, 2009:

activity	#	time	miles		km		+m
Running	4	3:48:51	24.62	(9:18)	39.62	(5:47)	430
Orienteering	2	1:42:21	10.5	(9:45)	16.9	(6:03)	165	12 /	18c	66%
Strength and Conditioning	1	40:00
Total	5	6:11:12	35.12		56.52		595	12 /	18c	66%

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Sunday Mar 29, 2009 #

Orienteering race 58:47 [5] *** 9.9 km (5:56 / km) +85m 5:42 / km
ahr:174 max:180 spiked:12/18c shoes: Inov8 Flyroc 310

Compass Sport Cup Round - Sherwood Pines

Not a great run. Concentration all over the place. I was focussing nicely for parts and then totally losing it. Got to number 11 and hadn't even unfolded the map to see the 2.0km leg to #12 let alone plan it. I know the area fairly well through planning twice a couple of years ago and running and training there many times but didn't help; just made concentration worse I think. Many areas of the Pines do seam to have deteriorated in the last couple of years though to brambles. :(

A race to forget, it was just one of those things and I know the reasons.

Actual distance was 12.64km.

C • Soooo brambly 2

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +10m 9:45 / km
shoes: Inov8 Flyroc 310

WU - The normal stuff generally though was getting distracted very easily. Not good preperation really.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +15m 9:18 / km
ahr:127 max:179 shoes: Inov8 Flyroc 310

Jog back from the finish to WD.

Saturday Mar 28, 2009 #

Running intervals 30:00 [5] 7.0 km (4:17 / km) +160m 3:51 / km
ahr:168 max:177 shoes: VJ Twister #2

45x15 terrain intervals.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +10m 7:19 / km
shoes: VJ Twister #2

To and from the start of the intervals. Started getting a bit of a blister on my heel on the way home after breaking in the new Twisters.

Orienteering 43:34 [3] 7.0 km (6:13 / km) +80m 5:53 / km
ahr:144 max:171 shoes: Inov8 Flyroc 310

Checking the Mens and Womens Finals Courses at Nott'm Uni.

Friday Mar 27, 2009 #

Note
(rest day)

No training this evening.

Thursday Mar 26, 2009 #

Running warm up/down 50:00 [2] 8.5 km (5:53 / km) +65m 5:40 / km
ahr:148 max:168 shoes: Asics

Running to and from the hill intervals used as a WU/WD a few dynamic stretches also before hand. Quite along way as a WU/WD though.

Running intervals (Hills) 22:00 [5] 5.5 km (4:00 / km) +110m 3:38 / km
ahr:172 max:185 shoes: Asics

Sutton Harriers Hills Session

250m with ~10m climb then jog down to the bottom. Continuous for 22mins:

49s - 151/169
50s - 170/179
48s - 172/180
49s - 171/182
44s - 173/183
47s - 174/184
46s - 172/183
44s - 174/182
47s - 173/183
48s - 171/181
48s - 169/180

Running hills 16:30 [5] 3.12 km (5:17 / km) +60m 4:49 / km
shoes: Asics

Sutton Harriers Hills (short)

As last session but shorter. 130m with ~5m climb then jog back down. Continuous for 16mins:

23s; 23s; 24s; 23s; 20s; 23s; 23s; 24s; 23s; 24s; 23s; 25s;

HRM stopped working for this for some reason. Maybe it slipped down.

Wednesday Mar 25, 2009 #

Note
(rest day)

Tired aching and really not in the mood.

Tuesday Mar 24, 2009 #

Running warm up/down 40:00 [2] 4.5 km (8:53 / km)
shoes: Asics

Normal warm up and warm down stuff with a bit of stretching at the end.

Running intervals 25:21 [5] 6.0 km (4:14 / km)
ahr:173 max:186 shoes: Asics

Notts AC Intervals - The Embankment

4 x 1,500m with 1.5mins rest between:

5:01 - 173/183
5:04 - 177/184
5:08 - 178/185
5:05 - 177/186

Monday Mar 23, 2009 #

Strength and Conditioning 40:00 [1]
(rest day)

Ankle strengthening exercises.

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