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Training Log Archive: Alex M

In the 7 days ending Feb 6, 2010:

activity	#	time	miles		km		+m
Circuits	8	2:16:00
Orienteering	2	1:35:12	6.52	(14:35)	10.5	(9:04)	190
Running	3	1:13:09	6.28	(11:39)	10.1	(7:15)	390
Athletics	1	51:02	2.24		3.6		15
Total	11	5:55:23	15.04		24.2		595

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Saturday Feb 6, 2010 #

Event: MDOC Chasing Sprint Series 3, Reddish Vale

Event: Carlisle Nopesport Urban O League

1 PM

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

ran up and down the road a few times while waiting for my start block

Orienteering race 16:06 [5] **** 2.1 km (7:40 / km)
ahr:199 max:209 shoes: New Balance Red

Carlisle race, could only run course 4, came second by 46 seconds to Andrew Lindsay
Fell on a slippy bit of pavement while coming out of a dead end i shouldn't have been in anyway, slowed me down a bit for the next few minutes.
Good race, the only other mistake was running down the wrong side of the castle wall for about 20m.

Orienteering (Shadowing James) 23:03 [4] 2.1 km (10:59 / km)
shoes: New Balance Red

8 PM

Circuits 18:00 [1]

Same as usual

Friday Feb 5, 2010 #

5 PM

Circuits 18:00 [3]

Same as usual

Thursday Feb 4, 2010 #

6 PM

Circuits 18:00 [1]

Same as usual

7 PM

Athletics 2:00 [2] 0.4 km (5:00 / km)
shoes: New Balance Red

Got there late, so only did one lap of warm up

Athletics (Drills) 20:00 [1] 1.0 km (20:00 / km)
shoes: New Balance Red

Lots of drills, kept on repeating them until everybody had got them right.

Circuits (Athletics) 10:00 [1]

20 Pressups
30secs Chair on wall
20 Squats
20 situps
40 oblique situps
10 burpees
10 squat thrusts

Athletics race (Radcliffe) 9:02 [5] 2.2 km (4:06 / km) +15m 3:58 / km
ahr:195 max:208 shoes: New Balance 875

PB, won it this week because the fastest people all have GM schools on saturday, so they were not allowwed to do it.

Athletics (Stretching) 20:00 [1]

Lots of stretching, as we didn't go round the track to warm down this week, most of them wer really contortionist, lying on our backs for about 10 minutes holding an awkward position.

Wednesday Feb 3, 2010 #

7 PM

Running warm up/down 13:09 [3] 2.5 km (5:16 / km)
ahr:166 max:185 shoes: New Balance 875

Ran out to the hill

Running hills 30:00 [5] 3.6 km (8:20 / km) +360m 5:33 / km
ahr:170 max:204 shoes: New Balance 875

On a hill about 150m long, started off flattish, then went over a bridge and got really steep, average to the top was about 50 seconds, then would go back down and recover and start again after 2:30 so about 30 seconds of standing around and 1 minute jogging down slowly. Didn't really feel my legs, more struggling to breath than burning legs. I was the only on that forced myself to do 12 long reps, the rest did half long and half short.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
ahr:181 max:194 shoes: New Balance 875

Ran back, was really struggling to keep a steady pace, kept on wanting to slow down.

9 PM

Circuits 18:00 [1]

Same as usual

Tuesday Feb 2, 2010 #

8 PM

Circuits 18:00 [1]

Same as usual

Monday Feb 1, 2010 #

8 PM

Circuits 18:00 [1]

Same as usual

Sunday Jan 31, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: New Balance 875

Ran the last bit to the pre start and then up the slope in the start lanes

Orienteering race 56:03 [5] *** 6.3 km (8:54 / km) +190m 7:44 / km
ahr:192 max:202 shoes: New Balance 875

M16A
Made a slight mistake going from 2-3 as i thought i was at 3 when i left 2 and started heading down as if to 4, so about 10 seconds lost before i realised.

Then coming out of 7 to the ridge i mixed up paths and aimed a long way over to the left, so about 30 seconds of extra running

number 13, was above it, then saw a flag over to the left and missed it, it was slow in the brambles too, so at least 30 seconds extra

9 PM

Circuits 18:00 [1]

Same as usual

C • Intensity 1 3

M16A, M55L, M60L - Splits

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