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Training Log Archive: Alex M

In the 31 days ending Oct 31, 2011:

activity	#	time	miles		km		+m
Running	9	8:56:13	60.62	(8:51)	97.56	(5:30)	1056
Mountain Marathon	2	8:16:05	26.72	(18:34)	43.0	(11:32)	1750
Orienteering	4	5:27:53	27.71	(11:50)	44.6	(7:21)	995
Squash	1	50:00
Fitness Test	1	15:00
Total	15	23:45:11	115.05		185.16		3801
[1-5]	15	23:30:11

4:19

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Sunday Oct 30, 2011 #

Event: OMM

7 AM

Mountain Marathon race (OMM) 4:19:55 [3] ** 21.0 km (12:23 / km) +850m 10:18 / km
shoes: Inov-8 X-Talons

Set off first, no sign of the leading mixed or vets teams though, who were in a seperate chasing start and supposedly at the same time as us. First leg was straight up the side of the valley to a small peaty lump 360m above the start, after that it was more peaty stuff before it got steeper and we were onto grass/heather. We kept on seeing a pair catching up with us and they nearly got us when we took a different route, then stopped to get food out at no.4, then we didn't see them again. The only pair to actually overtake us were a mixed pair (late 20's) who were obviously good runners as they managed to take 24 mins out of us on the tracks at the end, but they were 6s ahead at the finish and because of the way the chasing starts worked, needed to beat us by 2.5 mins, so we just about held on.

Saturday Oct 29, 2011 #

Event: OMM 2011

11 AM

Mountain Marathon race (OMM) 3:56:10 [3] ** 22.0 km (10:44 / km) +900m 8:55 / km
shoes: Inov-8 X-Talons

Had a relatively late start and was suprised to only be the 30th finishing team, only one mistake that cost us minutes, lost about 8-9 to the 2nd place team overnight because we counted a few of the unmapped streams on no.4 and went up the wrong one, but we were not the only ones, and not nearly as lost as the people who asked us if we were going to 4 when we were about to get 5, about 1.5km away.

Wednesday Oct 26, 2011 #

7 PM

Running 1:02:00 [2] 11.7 km (5:18 / km) +75m 5:08 / km
shoes: Inov-8 X-Talons

Easy run with Dan and Karen in preparation for the weekend, added a few extra loops to make it long enough.

C • Oh yeah forgot to say good ... 3

Monday Oct 24, 2011 #

7 PM

Squash 50:00 [1]

Sunday Oct 23, 2011 #

10 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Taken on a proper warm up for once by Quentin.

C • hip rotations 2

Running hills 7:45 [4] 0.8 km (9:41 / km) +50m 7:23 / km
shoes: Inov -8 O-Rocs

Hills with Quentin, each one was roughly 70m with 5m climb. Did 12.

Running intervals 7:36 [5] 1.9 km (4:00 / km)
shoes: Inov -8 O-Rocs

4 sets of 4 100m sprints, with decreasing rest in each set, so the first set was 20 secs rest, the last was 5 secs, between the sets we jogged the 100m.

Orienteering 50:00 [2] *** 4.5 km (11:07 / km) +100m 10:00 / km
shoes: Inov -8 O-Rocs

All 4 excercises, the pairs ones with Chris O, didn't see the point of the 1 min gap on chase the hare, we were easily at the next finish before the other person was at the control.

Orienteering race 25:00 [3] *** 3.4 km (7:21 / km) +100m 6:25 / km
shoes: Inov -8 O-Rocs

Relay with 2 maps and 3 people, you had to end up with 2 courses in the correct order on your dibber, we won, but as nobody downloaded on the day, we don't know if we all finished correctly (we had Matt P on our team...)

Saturday Oct 22, 2011 #

10 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Warm up for the 12 min run and beep test, then warm down after the 12 min run.

Running tempo (Cooper Test) 12:00 [5] 3.1 km (3:52 / km)

Only 100m further than last year, could feel my shins after the first few laps and I was gradually slowing, should have been able to manage 3.2 at least, given after 6 mins I was only about 10 secs down at the marker.

Fitness Test 15:00 [0]

All the other tests;
20m sprint: 3.46
Standing long jump: 237cm (measured from toe instead of the usual heel)
Sit + Reach: +21cm
Illinois: 18.04s (only got one attempt, could have easily improved)

Running (Beep test) 11:04 [5] 2.0 km (5:32 / km)

Beat Aprils score by a whole level and two extra shuttles.

Wednesday Oct 19, 2011 #

7 PM

Orienteering race (Street League 1) 1:10:40 [3] ** 13.84 km (5:06 / km) +55m 5:00 / km

Should have been more ambitious, as i had 4.20 to spare afterwards, with which i could have got an extra 30 at least, but was only 2nd to Quentin, although I was 160 points behind.

Tuesday Oct 18, 2011 #

7 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Inov-8 X-Talons

10 min jog round the park then 5 mins of drills on the track.

Running intervals 17:32 [4] 4.0 km (4:23 / km)
shoes: Inov-8 X-Talons

2 x 2km circuit. 8.34 then 8.58

Running intervals 3:40 [1] 0.3 km (12:13 / km)
shoes: Inov-8 X-Talons

Rest between the 2km's

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 X-Talons

2 laps of the track at a very easy pace.

Sunday Oct 16, 2011 #

10 AM

Orienteering 1:32:12 [3] ** 13.0 km (7:06 / km) +250m 6:28 / km
shoes: Inov-8 X-Talons

Prestwich Forest Park, ran the brown again, and this time it was a long path run as the undergrowth was horrible in places and I wasn't risking it. Managed to punch the wrong control (vegetation corner instead of ditch on vegetation boundary) but they were only about 40m off so I basically did the course. Would have finished 3rd without it too, only 1.30 down on Lewis.

Wednesday Oct 12, 2011 #

7 PM

Running 1:05:00 [3] 13.5 km (4:49 / km) +200m 4:29 / km
shoes: Inov-8 X-Talons

Wednesday Run from Julie's, me and Tom planned to do the summer run, but came down to the road at the wrong place, then turned left instead of right to correct, so I decided to make up a new route, back along half the road to join the sett valley trail, then along to Hayfield, loop round to join the trail again, but we saw the torches of the others across a field so tried to loop round and catch them, didn't make it, so then did another loop in Hayfield, and back along the Sett Valley trail and up the hill the normal way to finish, which was just about the only thing that went to plan, except Tom carried on up because he missed the turning.

Tuesday Oct 11, 2011 #

7 PM

Running warm up/down 15:30 [1] 3.0 km (5:10 / km)

Run out around the roads as nobody had a torch for going into the park.

Running intervals 23:30 [4] 5.0 km (4:42 / km)

Rolling 10x400m, cross country pace round the banking, jog the concrete (100m) in the gap for rest, 400's were roughly 1.36 each time and rest was 45s ish

Running warm up/down 3:00 [1] 0.5 km (6:00 / km)

Run round the banking one last time at a very easy pace.

Sunday Oct 9, 2011 #

10 AM

Orienteering 1:30:01 [3] ** 9.86 km (9:08 / km) +490m 7:19 / km
shoes: Inov-8 X-Talons

High Pike regional event, ran the black, actual distance was more like 10.5km. The wind was horrible, but it was behind me on the last climb to the top of the hill, then all the way down to the finish, must have taken nearly an hour to do the first half of the course, then just over 30 mins to do the rest. Cluod was down too, but only made a mistake at the far end in the peaty stuff, didn't check my compass and did my usual trick of making the ground fit the map, if the cloud had been a little less dense i would have been able to see the huge hill I was supposed to be underneath. Finished 5th of 8, 23 mins down on Steve B and only 7 down on Lewis.

Wednesday Oct 5, 2011 #

7 PM

Running 1:00:00 [4] 12.86 km (4:40 / km) +133m 4:26 / km

Wednesday run from my house, out along Happy valley and then to the viaduct and back through Murlee's fields.

Tuesday Oct 4, 2011 #

7 PM

Running warm up/down 16:45 [1] 3.0 km (5:35 / km)

Ran out to New Zealand road the long way.

Running hills 3:21 [5] 0.8 km (4:11 / km) +120m 2:24 / km

8 x 100m +15m hill reps, started off pretty flat and got quite steep at the end.
25s
26s
25s
26s
25s
25s
24s

Running 10:30 [1] 0.8 km (13:07 / km)

Rest, jogging back down the hill.

Running warm up/down 14:00 [1] 2.0 km (7:00 / km)

Back to the track on a shorter route this time.

Sunday Oct 2, 2011 #

4 PM

Running long 2:38:00 [3] 25.5 km (6:12 / km) +478m 5:40 / km
shoes: Inov-8 X-Talons

Up Kinder from the Hayfield side, started up William Clough, to the trig point on that end, then all the way along the North edge to the far trig point out by Madwomans Stones, then back the South edge to Kinderlow, then down Kinderlow End and along the road to finish.

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