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Training Log Archive: Rich

In the 7 days ending May 31, 2009:

activity	#	time	miles		km		+m
Running	5	4:46:27	32.99		53.1		550
Cross Training	2	1:30:00
Orienteering	1	37:18	3.48	(10:43)	5.6	(6:40)	20	10 /	12c	83%
Total	7	6:53:45	36.47		58.7		570	10 /	12c	83%

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Sunday May 31, 2009 #

Orienteering race 37:18 [4] *** 5.6 km (6:40 / km) +20m 6:33 / km
ahr:164 max:175 spiked:10/12c shoes: Asics

NOC Summer League @ Rushcliffe CP

12 control map memory norweigion. Lots of fenced enclosures that were OOB meant alot of running around but the navigation was generally pretty easy. Made a small mistake at #4 because there was another control just before the right one and then couldn't remember the area around #9 and lost a couple of minutes.

Nice day but very warm to be running in the open sunshine with very tight muscles.

Note

Didn't WU or WD - Not very good!

Saturday May 30, 2009 #

Running intervals 35:00 [5] 7.0 km (5:00 / km) +150m 4:31 / km
ahr:156 max:174 shoes: Asics

45/15's on the hills

Did 2 sets of 15 with a five minute break. Lets feeling pretty stiff despite stretching.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +20m 4:53 / km
shoes: Asics

Slightly longer WD than normal because my legs felt v.heavy.

Friday May 29, 2009 #

Running 27:02 [2] 4.8 km (5:38 / km) +60m 5:18 / km
ahr:139 max:159 shoes: Asics

With the day off work I went for a steady run to loosen up my legs which are pretty tight from yesterday. Beautiful morning with not a cloud in the sky.

Route: http://www.gmap-pedometer.com/?r=2866793

Running 11:47 [2] 2.5 km (4:43 / km) +15m 4:35 / km
ahr:147 max:162 shoes: Asics

Run up to the pool.

Running 12:07 [2] 2.5 km (4:51 / km) +25m 4:37 / km
ahr:144 max:156 shoes: Asics

Run home from the pool.

Cross Training (Swimming) 30:00 [2]

Went to the pool for a bit of relaxation and strength training. Unfortunately I had forgot it was half term so it was full of kids and only had half the pool to work with. It wasn't too bad but had had enough aften half an hour. Did a range of legs only and arms only stuff to mix things up a little.

Thursday May 28, 2009 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +15m 6:30 / km
shoes: Asics

To and from the School including around the field.

Running intervals 40:00 [5] 10.0 km (4:00 / km) +150m 3:43 / km
ahr:159 max:178 shoes: Asics

Sutton Harriers Intervals

200m on 200 jogging recovery.

Started with the hard 200's on the downhill sections. After 20mins swapped so that the hard sections were on the uphill sections. I think one of the section's was not quite 200 as I was doing around 26s for one of the 200 sections and ~29 for the other.

Wednesday May 27, 2009 #

Cross Training (Football) 1:00:00 [2]
ahr:128 max:166 shoes: Asics

Gave football with work again and my ankle was fine! Not many there tonight and all the other pitches were disserted. Apparently there was a football match on in Rome between a couple of amateur sides for the county cup or something which everyone was getting excited about. Not sure why it's not like Forest were playing.

Tuesday May 26, 2009 #

Running intervals 40:00 [5] 7.0 km (5:43 / km) +50m 5:31 / km
ahr:152 max:177 shoes: Asics

Sutton Harriers Intervals

Laps of the cricket pitch in pairs 1 off 1 on.

~1min per lap and getting 1.00-1.10 rest

1:00 - 147/161
1:00 - 149/168
1:00 - 150/169
1:01 - 154/169
1:01 - 153/171
1:01 - 158/172
1:03 - 152/170
1:02 - 149/171
1:00 - 147/172
1:00 - 152/172
1:00 - 153/174
1:00 - 154/172
0:59 - 155/173
1:01 - 159/174
0:59 - 155/172
1:01 - 151/172
0:59 - 158/174
1:00 - 154/172
0:59 - 153/173
0:56 - 158/175

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Asics

To and from training with some drills

Monday May 25, 2009 #

Running warm up/down 20:00 [2]

Lots of stretching at home as my muscles were really tight.

Running tempo 40:31 [4] 9.8 km (4:08 / km) +65m 4:00 / km
ahr:159 max:169 shoes: Asics

Tempo Run out around Kingsmill Reservoir and back:

http://www.gmap-pedometer.com/?r=2857491

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