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Training Log Archive: Alex M

In the 7 days ending Dec 6, 2009:

activity	#	time	miles		km		+m
Running	3	2:17:20	15.22	(9:01)	24.5	(5:36)
Orienteering	1	1:29:59	6.4	(14:04)	10.3	(8:44)	70
Athletics	1	1:00:00	1.81	(33:11)	2.91	(20:37)
Cycling	2	1:00:00	7.46	(8:03)	12.0	(5:00)
Circuits	4	50:00
Total	6	6:37:19	30.89		49.71		70

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Sunday Dec 6, 2009 #

Cycling (Down to BP) 15:00 [1] 3.0 km (5:00 / km)

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

Put my bag in the bushes then ran up and down the hill

Running race 22:51 [5] 5.0 km (4:34 / km)
shoes: New Balance Green

I didnt have much time before it got dark and i didn't want to get stuck up near lyme park in the dark. So after yesterdays disasterous 5 km time triali decided to do it in normal trainers which have a lot more cushioning than my trail shoes. This time I still got shin splints but they were a lot less painful and i only really felt them at all at the very end when i was speeding up on the last 100metres. Beat my pb by 33? seconds.

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

Ran around a bit and got my bag, then some stretches

Cycling (Home from BP) 15:00 [2] 3.0 km (5:00 / km)

Circuits 5:00 [1]

Same (10 of each)

- Splits

Saturday Dec 5, 2009 #

Event: NW Night League 2

Cycling warm up/down (BRTT) 15:00 [1] 3.0 km (5:00 / km)
shoes: New Balance Trail 874

Cycled down to BP

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trail 874

Ran up and down the hill, then some stretching

Running race (BRTT) 25:36 [4] 5.0 km (5:07 / km)
ahr:198 max:207 shoes: New Balance Trail 874

Got shin splints after the first hill and after that was stopping every half lap or so to stretch them off, but the relief didn't last long. Slowed down a lot because of it. 2:10 off pb

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trail 874

Round the car park a few times to keep warm before the sprint score event

Orienteering race (BP O Event) 37:20 [5] *** 5.5 km (6:47 / km)
ahr:199 max:211 shoes: New Balance Trail 874

Sprint score event at Bramhall Park, did ok considering i went all the way round and then i had only marked 9 of 10 extra controls on the map, i knew where i had done it, that was on my route anyway, but the extra control was a few minutes of running to get. What was really annoying was that it was right next to a path that i had run along earlier, at a stage i was allowwed to punch the extra. My time could have been about 32 or 33 minutes if i had been more observant.

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

Used the collecting as a warm-down, jogged slowly around what was essentially a star excercise around the car park. Almost fell in the stream at the bottom as well

Cycling 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance Trail 874

Cycled back home from BP

Orienteering race (Night) 37:39 [3] 3.3 km (11:25 / km) +70m 10:19 / km
shoes: New Balance Trail 874

Night O at Low park wood, ran the green. Did ok and was just keeping up a reasonably fast and steady pace throughout. Got stuck in a patch of brambles and couldn't find an unpainful way out.

Circuits 5:00 [1]

same as usual (10 of each, 2 sets)

Friday Dec 4, 2009 #

Note
(rest day)

The top of my thighs were really hurting this morning on the way to school.

Circuits 5:00 [1]

10 with knees and hips at 90, sliding hands up to ankles, then 10 with feet flat, touching outside, then 10 on inside, then 10 pressups
Did 2 sets of this

Thursday Dec 3, 2009 #

Athletics warm up/down 10:00 [2] 0.6 km (16:40 / km)
shoes: New Balance Green

Ran round the track once, then did a few drills, with empthasis on the technique.

Athletics intervals 50:00 [4] 2.31 km (21:39 / km)
shoes: New Balance Green

Lots of different intervals mixed in with the core excercises:
Zigzag running (6 x 60m)
300m round track
Half squats (10)
Did chair on wall (2 x 30s)
Leaning against the wall and lifting heels (2 x 30s)
200m round track
A drill (5 x 50m)
800m at 70-80%
Slow 20m, sprint 20m, float 20m, sprint 20m (5 x 80m)
Press-ups (10)
Then lie on back with hips and knees at 90 and slide hands up to ankles (10)
On back, knees at 90, feet flat touch the outside of ankle (10) then inside of ankle (10)
Jog 100m back to our bags

Wednesday Dec 2, 2009 #

Running long 1:08:53 [3] 12.5 km (5:31 / km)
ahr:190 max:204 shoes: New Balance Trail 874

Started of with Steve, Alice, Tony, Dan and John, then Dan and John started to get ahead and I was nearly keeping up with them so sped up slightly. Felt a bit hard towards the end but my heart rate seems to be going down quite a bit for the longer runs now, seems that i have improved over the last month or so.

Tuesday Dec 1, 2009 #

Circuits 35:00 [1]

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