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Training Log Archive: Alex M

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+m
Running	11	7:53:24	45.67	(10:22)	73.5	(6:26)	780
Walking	1	5:30:00	8.7	(37:56)	14.0	(23:34)	700
Orienteering	5	5:22:04	23.18	(13:54)	37.3	(8:38)	100
Athletics	3	2:08:38	7.32	(17:34)	11.78	(10:55)	25
Circuits	1	40:00
Rowing	2	35:00	0.66		1.07
Total	16	22:09:06	85.53		137.65		1605

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Sunday Nov 29, 2009 #

Running 50:54 [3] 8.0 km (6:22 / km) +50m 6:10 / km
ahr:182 max:199 shoes: New Balance Trail 874

Same people, this time we went on the flatter bit towards portinscale, we managed to jump a stream where the bridge was 'missing' but it had just be put on the poath after being recovered and was no use at all.
then we were rumming along a road and our footpath went down the side of a river, the bridge on the road had gone and about 100metres of the path had collapsed into the water so we had to go accross the fields instead.

Rowing (More like canoeing) 30:00 [1]

Paul had a canadian canoe so me and my brother went out into a small bay, the wind was really storng and we got pushed into the reeds, after that we just went back, hands were freezing afterwards.

Saturday Nov 28, 2009 #

Running 55:27 [4] 8.0 km (6:56 / km) +300m 5:50 / km
ahr:189 max:205 shoes: New Balance Trail 874

Went a run in the morining with my Dad, Andy, Andy and Paul
we went along from hawse end, past the jetty we jumped off with squad and then up through ruperts wood and over the col between cat bells and high spy, then back around the bottom of cat bells to hawse end.
Manged to run up in long, slow secions, with a few rests.

Walking long 5:30:00 [1] 14.0 km (23:34 / km) +700m 18:51 / km
shoes: New Balance Trail 874

Went along with a big group of people by the same route with a small loop on it up to the col, then we split in 2 and half of us went up high spy, the rest went staright back, we went up, then came all the way back down the ridge to hawse end, somebody in our group managed to do a somersault while descending the ridge and hurt their back, bu other than that it was good, a covering of icy snow above 500m.

Thursday Nov 26, 2009 #

Athletics warm up/down 25:00 [1] 1.5 km (16:40 / km)
shoes: New Balance Green

Ran round the track 2 and a half times, then did a few drills getting our knees up

Athletics (Small Hurdles) 10:00 [3] 0.1 km (1:40:00 / km)
shoes: New Balance Green

had a line of 10 small hurdles where you had to lift your feet then stride out 50m across the middle of the track and back, did this twice
Then Dave put 4 them in a square and we had to stand with one to our right and go in and out, always leaving on our left, al the way round the square.
The some more in a line with striding out.

Athletics race (Radcliffe Timed Run) 9:19 [3] 2.0 km (4:40 / km) +15m 4:29 / km
ahr:199 max:207 shoes: New Balance Trail 874

Same circuit as 2 weeks ago. exactly the same time, it was cold and windy so by the end i couldn't feel my hands at all.

Athletics intervals (Sprints) 5:00 [4] 0.18 km (27:47 / km)
shoes: New Balance Green

Did a continuous sprint thing, 20m geting a good speed, then 20m sprinting, then 20m coasting, not putting any effort in, then another 20m sprinting, we did this 3 times in quick succession

Athletics warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Green

Ran 1 and a bit times round the track to get back to our bags, then did lots of different stretches

Wednesday Nov 25, 2009 #

Running (SROC street league) 57:23 [4] * 9.0 km (6:23 / km)
ahr:193 max:208 shoes: New Balance Green

My Dad wasnt able to get there in time so i ran with John, he wanted me to push him, but i was only doing that for about the first 20 minutes apparently, then i slowed down and he got worried we weren't going to get bac in time, in reality we could of got another control and 30 more points if we had been quick at the end. There was a better strategy, but at the start i didn't spend enough time looking at the total points in each area, so missed it.
Got 810 (60mins) points out of 1750
Quentin got 1330 (75mins)

Running warm up/down (SROC Street League) 20:00 [1] 2.0 km (10:00 / km)
shoes: New Balance Green

W/U
Ran round the paths around the pub, looking at all the ways it was possible to get back in in a hurry.

W/D
we went to look at some of the controls we should have gone to first, to try and geuss the clue and answers.

Tuesday Nov 24, 2009 #

Circuits 40:00 [1]

trying to startdoing this again, felt easier than before so it shows i have improved.

Rowing race (at school) 5:00 [4] 1.07 km (4:41 / km)

Was asked to do a rowing thing at lunch and only 2 year ten boys turned up, in the end Dean beat me by 1 m after 5 minutes

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Event: British Schools Champs 09

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: New Balance Green

Ran some of the way to the startthen stretched to get rid of a tight right thigh. managed to get rid of it in time.

Orienteering race 11:40 [5] ***** 2.1 km (5:33 / km)
ahr:203 max:217 shoes: New Balance Green

prologue
Wasn't helped by 2 of the controls being removed because they were 'bombs'

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance Green

ran back to assembly

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Green

tried to get warm before i got called up

Orienteering race 20:37 [5] ***** 2.7 km (7:38 / km)
ahr:208 max:217 shoes: New Balance Green

Chase
managed to make a mistake and get caught up by a few people and then punched a control on the inside corner of a bush with code 95 (upside down from my point of view) when my control was on an inside corner of a bush 50m away with the code 65. So i was unlucky to fall into the planners trap. All but 2 people in M18- did it so it was obviously an easy mistake, though lova did say that he saw me punch, so he just went to that point, instead of using his map.

Thursday Nov 19, 2009 #

Athletics warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: New Balance Green

Ran round the track a few times, then did some drills around the banking

Athletics race 10:00 [4] 1.0 km (10:00 / km)
shoes: New Balance Green

Did some head to head races where you had to jog slowly and when dave said go we had to sprint to the second lamp-post.
Did this twice.

Then we did short hill laps head to head, jogged, then sprinted when he said go, unlike last week i could actually run up the hill without falling back down.

Then did a standing long jump test, where i fell backwards but he allowed it and i got 2.10

Wednesday Nov 18, 2009 #

Running 48:55 [3] 9.0 km (5:26 / km)
ahr:184 max:200 shoes: New Balance Trail 874

Ran with Alice, Alistair, Tom and Rebecca

Sunday Nov 15, 2009 #

Event: DVO regional event - Interland selection

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: New Balance Trail 874

Ran to the start and then did some joging up and down with stretches

Orienteering race 1:02:43 [5] 6.8 km (9:13 / km)
ahr:204 max:212 shoes: New Balance Trail 874

Ran M16a, came 13th
was really hard to stand up on some of the paths near the end because it was just slippery mud all the way.

blue men - Splits

Thursday Nov 12, 2009 #

Athletics warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: New Balance Green

Ran round the track 3 times, then lots of drills

Athletics race (Radcliffe) 9:19 [5] 2.0 km (4:40 / km) +10m 4:33 / km
shoes: New Balance Green

Time trial loop thing. involved going up the banking a few times. Everyone else was in spikes and i could hardly stay upright on some stretches of the grass.

Athletics warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance Green

Ran 2 and a half times round then did lots of stretching

Wednesday Nov 11, 2009 #

Running long 1:07:00 [3] 11.0 km (6:05 / km) +180m 5:38 / km
ahr:185 max:206 shoes: New Balance Trail 874

Run at Rogers House, we went out by the usual route to the airport then doubled back along the bollin and weaved round in the woods for a while, then back through styal woods.

Sunday Nov 8, 2009 #

Event: DEE club championships

Orienteering race (NWJS Dee Champs) 45:11 [5] *** 4.9 km (9:13 / km)
ahr:193 max:201 shoes: New Balance Trail 874

DEE Club Champs
Ran Blue

Saturday Nov 7, 2009 #

Event: NW Night League 1

Running warm up/down (NWJS) 15:00 [1] 1.5 km (10:00 / km)

Run around the perimeter of the labs then drills and then run back.

Orienteering (NWJS) 25:00 [4] **** 3.0 km (8:20 / km)
ahr:199 max:212 shoes: New Balance Green

3 different sprint courses, all about 1 km long

Orienteering (NWJS) 50:00 [4] **** 7.0 km (7:09 / km)
ahr:203 max:216 shoes: New Balance Green

Moved into the firs

Did 2 butterfly loop excercises
1 Clam shell excercise
then did a head to head race with James (Hostel)
Another head to head (firs)

Then afterwards we were put in 4's to have a race.
i was with Phillip, Malachy and Ed

Orienteering race (NWJS) 47:47 [4] 3.5 km (13:39 / km)
shoes: New Balance Trail 874

Night League at Bickerton Hill
Ran Green
made a few quite costly mistakes but i still managed to come fourth.

Thursday Nov 5, 2009 #

Running intervals 4:15 [2] 1.0 km (4:15 / km)
ahr:181 max:194 shoes: New Balance Green

Ran out to the crossroads

Running intervals (Pyramid) 23:00 [5] 4.5 km (5:07 / km)
ahr:192 max:213 shoes: New Balance Green

Ran 1, 2, 3, 4, 3, 2, 1 minutes intervals with 1 minute of rest in between each one
on th first minute i got the time a bit wrong and ended up doing 1:16 instead, and then only 30 seconds rest. dont know how it happened but i only realised when i looked back at the times. the only one i found hard to keep going fast on was the 4 minute one.

Running warm up/down 13:30 [2] 2.5 km (5:24 / km)
ahr:182 max:202 shoes: New Balance Green

After all the intervals i managed to end up the furthest away from my house as was possible on that stretch of road. for some reason the front of my shins were really hurting. Didn't feel them at all during the intervals.

Wednesday Nov 4, 2009 #

Running long 1:13:00 [2] 11.0 km (6:38 / km) +250m 5:58 / km
ahr:182 max:209 shoes: New Balance Trail 874

Ran with Tom, Roger, Alice and Alistair
Long but easy run over above teggs nose

Sunday Nov 1, 2009 #

Event: November classic 09

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance Trail 874

Ran to the start and then did some dynamic stretches.

Orienteering race 59:06 [5] *** 7.3 km (8:06 / km) +100m 7:35 / km
ahr:205 max:213 shoes: New Balance Trail 874

Came 13th
didn't think it was a bad time but i was the slowest 14 (I think)
made a few mistakes including a control that some people thought was on the wrong side of the woods to where it was marked

Blue - Splits

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