Training Log Archive: RobBIn the 7 days ending Jan 6, 2008:
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Sunday Jan 6, 2008 #
Running 1:53:00 [3] 20.35 km (5:33 / km) +1000m 4:27 / km
ahr:140 max:155
Long run with the boys. Oli had been eating his shredded wheat and certainly claimed the king of the mountains jersey. Al was speedy as ever on the descents. I felt pretty ordinary but legs were not too sore from yesterday's efforts. I think it was the extra Ikea session that Mike and I did yesterday that really took it out of us!
Saturday Jan 5, 2008 #
Running warm up/down 25:00 [1] 3.0 mi (8:20 / mi)
Steady warm up and warm down. Spent most of the warm up wondering when the rest of the team was going to turn up. Luke, Alex and Martin all left it a bit late, but not as late as OJ.
Running race 37:30 [5] 10.8 km (3:28 / km) +290m 3:04 / km
ahr:162 max:170
Yorkshire champs. Aiming for a top 20 finish but secretly hoping for top 15. Finished 16th but was gutted to be beaten by 14th and 15th by only a couple of seconds.
Tried to start off steady but maybe went of a bit too slow. Lap times were 7.27, 7.28, 7.48, 7.59. Although I tired later on, Ian's view is that you need to be right up there at the start and that everyone slows down later on but if you are up there then you slow down in a higher position. Still not sure. Probably go back to the "all guns blazing" approach for the nationals.
Good performances from the orienteers ("just in time" OJ and Mike both set pbs in terms of their overall finishes). We were 4th team and were totally outclassed by the girls who walked away with the overall victory.
Tried to start off steady but maybe went of a bit too slow. Lap times were 7.27, 7.28, 7.48, 7.59. Although I tired later on, Ian's view is that you need to be right up there at the start and that everyone slows down later on but if you are up there then you slow down in a higher position. Still not sure. Probably go back to the "all guns blazing" approach for the nationals.
Good performances from the orienteers ("just in time" OJ and Mike both set pbs in terms of their overall finishes). We were 4th team and were totally outclassed by the girls who walked away with the overall victory.
Thursday Jan 3, 2008 #
Running 1:00:00 [2] 8.0 mi (7:30 / mi)
Run from work to session, WU/WD then back home.
Running 10:00 [4] 1.5 mi (6:40 / mi)
3 X 800m around Hillsborough Park. First 400m (slightly uphill) hard and then 400m tempo (slightly downhill). Felt ok, but still trailing in Jason's wake.
Wednesday Jan 2, 2008 #
S+C 40:00 [2]
Steady session in the gym. The free weights room was being refurbished so stuck to barbells and the like.
Cross training warm up/down 10:00 [1]
Cross training 35:00 [4]
I really couldn't face going for a run on the streets in the cold so decided to do a gym session. Did 90:30s for 30 minutes and managed to work a satisfyingly disgusting amount of sweat.
Tuesday Jan 1, 2008 #
Running 1:36:00 [3] 11.5 mi (8:21 / mi)
Hang over run with from Fox house - not feeling great and to be honest was glad when it was all over. But enjoyable in retrospect.
Route here
Route here
Monday Dec 31, 2007 #
Running warm up/down 12:00 [1] 1.5 mi (8:00 / mi)
Running 30:00 [5] 5.0 mi (6:00 / mi)
Had planned on going out in daylight but it was dark by the time that I got out. Did 5 x 1 mile along Middlewood Road. The road was flattish, but undulating and times were between 5:25 and 5:05. Felt pleased when it was all over and could go and grab a cocktail!