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Training Log Archive: A damp otter

In the 7 days ending Oct 10, 2011:

activity	#	time	miles		km		+m
Cycling	8	6:44:25	93.05	(4:21)	149.75	(2:42)	200
Orienteering	2	2:11:39	10.18	(12:56)	16.39	(8:02)	430	42 /	54c	77%
Strengh and conditioning	2	1:02:00
Running	2	1:01:59	9.41	(6:35)	15.15	(4:05)	150
Warm up/ Warm down	4	58:30	3.33	(17:34)	5.36	(10:55)
Total	15	11:58:33	115.98		186.65		780	42 /	54c	77%

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Monday Oct 10, 2011 #

Cycling (College ) 1:05:00 [3] 24.0 km (2:43 / km)

boring normal route

6 PM

Running long (long run) 40:00 [3] 9.59 km (4:10 / km) +150m 3:52 / km
shoes: saucony jazz

standard steady run around purdown and Oldbury court.

went up to uwe out across the ridge of purdown got attacked by a greyhound up by the radio tower. around the tower back down to the lake and along back along the valley stopping at 40 mins . really really windy along the top . sped upt to threshold pace for the last 2km . felt really good and it felt really easy especially on the hills really surprised by the pace :)

ran 4 times a week for the past month and im not injured i think this marks a record :P

Warm up/ Warm down (warm down) 10:00 [2] 0.4 km (25:00 / km)
shoes: saucony jazz

Sunday Oct 9, 2011 #

Event: EBOR Regional Event & UK Cup Final

11 AM

Warm up/ Warm down (warm up/down) 25:00 [2] 2.62 km (9:33 / km)
shoes: Inov8 oroc 280 (old)

did a long warm up because i missed my start and had to do 2 . did the first one with Katherine we went for a jog along the path and then did some really good strides. and then another jog about 25 mins later back along the path followed by stretching.
short jog for a warm down and stretching

12 PM

Orienteering race (interland race pickering) 1:11:54 [4] **** 8.22 km (8:45 / km) +225m 7:42 / km
spiked:24/28c shoes: Inov8 oroc 280 (old)

interland selection race at Pickering forest
short brown

wasn't at all what i was expecting when i started so messed up 1 because i was really hesitant and couldn't find the ride at first ( +1.5 mins ) very very slow going to the first spectator loop but kept trying to push through the terrain caught chris young at 15 on about 20 mins got a bit distracted and just tried to keep concentrating ran hard up the hill and lost him to 17 and didint see him again . almost missed the ride to 18 . after the map change over messed up 22 by standing on the hill and not going to the trees ( + 30 secs ) almost mispunched on 23 by punching the marsh and not the reantrent but luckily my exit route led me through it so i realized. really messed up 24 (+2.5 mins ) came out on the hill by the control but didnt think i had gone far enough so ran in circles round the green and then realizing back up to the hill. kept it clean to the finish. felt like i was running strongly through terrain won the short brown by 7 mins to zac :) and was the best top 16/ bottom 8 who can get selected for interland :) beat carl by 5 mins :) but lost by 4 mins to cieran and 8 mins to pete but happy with it :)

Saturday Oct 8, 2011 #

Note
(rest day)

Complete rest do no running cycling or anything :)
In Sheffield for the day :D

Friday Oct 7, 2011 #

Cycling (College) 1:05:00 [2] 24.0 km (2:43 / km)

nothing really interesting happens to talk about :L

Note
(rest day)

Thursday Oct 6, 2011 #

Cycling (college and back) 1:05:00 [2] 24.0 km (2:43 / km)

6 PM

Cycling (to the club ) 32:09 [2] 11.57 km (2:47 / km)

easy cycle to the running club because my parents weren't able to give me a lift :9 felt really really tired and it was pretty busy

7 PM

Warm up/ Warm down warm up/down (warm up/ down) 17:30 [2] 1.84 km (9:31 / km)
shoes: saucony jazz

warm up and warm down. 1.24 warm up and 600m warm down followed by lots of stretching and a bit of felxability

Running intervals (club short intervals) 21:59 [5] 5.56 km (3:57 / km)
shoes: saucony jazz

short intervals with the club up at coombe dingle , we did 15 x 1 min with 30 sec recovery ran them with chris taking it in turn's to lead 5 each . i felt like i was breathing well but my legs felt pretty heavy so didnt push myself that much . was a pretty good session though all in all and i felt pretty fit . was sooo windy though.

Wednesday Oct 5, 2011 #

8 AM

Cycling (to college) 35:00 [2] 12.0 km (2:55 / km)

easy into college in the drizzle :L

12 PM

Strengh and conditioning (circuits) 30:00 [4]

2 of my usual circuits , tried to be aggressive , there is a group of 5 of us now so it is much better :)

3 PM

Cycling (college to AHW) 34:52 [2] 12.75 km (2:44 / km) +200m 2:32 / km

easy ride from college out to ashton hill woods very busy as i had to go down the a4 through the center and up a massive hill from the river to failand. tipping it down with rain the whole time . not fun .

4 PM

Orienteering (ashton hill woods) 59:45 [3] *** 8.17 km (7:19 / km) +205m 6:30 / km
spiked:18/26c shoes: Inov8 oroc 280 (old)

technical training over at Ashton hill woods tipping it down with rain still. i ran over through aload of horrible undergrowth to the start of the bok champs 2010. ran round the blue course the map has changed a fair bit and the terrain is so undergrowthy and tough and there has been loads felling which made some bits of the map confusing was running and navigating well at the start but then lost intrest about half way round and just concentrated on running through the crap . made loads and loads of mistakes in the second half and my legs got chewed apart (forgot to pack o socks ) but it was still an alright session more of a terrain run really.

C • is it really worthy of technical training? 2

5 PM

Warm up/ Warm down (warm down) 6:00 [3] 0.5 km (12:00 / km)
shoes: Inov8 oroc 280 (old)

Cycling (ashton hill - home) 42:24 [2] 17.43 km (2:26 / km)

easy cycle home very busy at rush hour especially from the downs to filton but a lot nicer than the cycle from college to ashton hill

Tuesday Oct 4, 2011 #

Cycling (college and back) 1:05:00 [2] 24.0 km (2:43 / km)

weathers crap again :L

Note
(rest day)

rest (from running )

12 PM

Strengh and conditioning (Circuits ) 32:00 [4]

Had my long free so I popped into the gym with a few friends and did a couple of circuits :) exersises are feeling easier now :)

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