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Training Log Archive: Mal

In the 7 days ending Mar 3, 2013:

	activity	#	time	miles		km		+m	load
	Orienteering	3	5:35:53	26.69	(12:35)	42.95	(7:49)	1287	306.9
	Running	3	2:25:15	18.39	(7:54)	29.6	(4:54)	303	119.6
	S and C	5	2:09:00	1.55		2.5			26.4
	Total	7	10:10:08	46.63		75.05		1590	452.9
	[1-5]	6	8:34:08
averages - weight:80kg

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Sunday Mar 3, 2013 #

Event: Welsh Championships

Event: SROC Tim Watkins Blodslitet, Hutton Roof

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 X-talons 212 2013

Jogging round a bit
Exhausted and too dehydrated afterwards

Orienteering race 2:12:26 [5] 15.4 km (8:36 / km) +510m 7:23 / km
shoes: Inov-8 X-talons 212 2013

Tim Watkins Blodslittet
Always planned to run hard at the beginning to try break things up but in the slow tricky bit between 3-8 who ever lead seemed to mess up so we ended up in a pack of about 8-10 till 8. After a small routechoice error to 6 I was just hanging on to the back of Rich, Jonny and Llewellyn and they got the control reasonably clean whilst Jacks wright and Wood just behind missed us slightly and dropped off. It was then a group of 4 through the next section Rich and Jonny pushing on a bit with myself and Andy trying to not fall too far behind. At 11 they both over ran it and we ended up in the lead briefly down the hill though on the uphill to 15 Jonny took a different route and pulled out a little time. This caused Rich to push a little harder and meant I was close to getting dropped. Annoyingly, on 16 I ran to the right feature which Rich had just ran out from but failed to see the flag so he pulled away. Andy caught me back up here and we ran through till 24 together where he made a mistake and I got away. I then made a mistake with Charlie Adams in to 30, and quite a large one which meant Andy was in front of me. Luckily he lead me in to the next one and I managed to run(maybe not the right term after 100mins) away from him from this point onwards then it was just a case of not making mistakes.

This would have been better with a drinks point somewhere out there as it was really warm

Saturday Mar 2, 2013 #

Event: Welsh Middle Distance Championships

Event: Northern Night Championships, Great Tower

Orienteering warm up/down 11:00 [2] 1.65 km (6:40 / km) +80m 5:22 / km
shoes: Inov-8 X-talons 212 2013

Up to the start and back from the finish

Orienteering 50:00 [3] 5.5 km (9:05 / km) +115m 8:14 / km
shoes: Inov-8 X-talons 212 2013

Some great training planned by Jonny on Simpson Ground shame I was feeling so bad. A few mistakes here and there but general navigation fine

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 X-talons 212 2013

General before the race, had a nap in between so felt marginally better.
Didn't afterwards as I cooled down very quickly :(

Orienteering race 56:27 [4] 5.7 km (9:54 / km) +390m 7:23 / km
shoes: Inov-8 X-talons 212 2013

Northern Night Champs
Was going really well up till 11 where I blew 3mins then my race justed seemed to spiral downhill for no particular reason with mistakes left, right and centre. Bit disappointed with this though not too bothered with the result. Think this is the first race I'm outside my 15% goal.

Friday Mar 1, 2013 #

S and C (Flexibility) 12:00 [0]

Got told to stretch more when I was getting my new shoes
Also probably related is the week long DOMS I seem to have had in my glutes

C • take any advice from anyone... 2

Thursday Feb 28, 2013 #

Note

Also found out that I've made the Varsity 10km team for Sheffield.....Just got to beat some punter called Robert Gardner and I'd be happy

C • sounds cool! 1

Orienteering warm up/down 20:00 [3] 4.1 km (4:53 / km) +110m 4:18 / km
shoes: Saucony Ride 5

Down to Goodwin then on to the start
Back up from the last one part way with CharlWard and then bumped in to Treb on his way home so walked the last bit with him

Orienteering intervals (Sprintervals) 36:00 [5] 6.6 km (5:27 / km) +82m 5:08 / km
shoes: Saucony Ride 5

Enjoyed this, went in to a part of town I'm not totally familiar with and it was quite challenging to find the best route in places. Not feeling mega sprightly again but this made me feel a lot better and got a bit easier through the session. Except after the penultimate one where my legs seized up a little leaving the start

S and C (Flexibility) 28:00 [0]

Wednesday Feb 27, 2013 #

S and C (Flexibility) 28:00 [0]

Standard.....glides and hamstrings have pretty bad doms today. Worse than yesterday

Running 5:00 [1] 0.8 km (6:15 / km)
shoes: Saucony Ride 5

Down at Accelerate trying on new shoes

Running 5:00 [2] 1.2 km (4:10 / km) +30m 3:42 / km
shoes: Saucony Ride 5

Pootle round to Emilys for a bit and then back afterwards

Running long 34:30 [3] 7.44 km (4:38 / km) +33m 4:32 / km
shoes: Saucony Ride 5

Down to Woodbourne Road to watch the Chunder Mile via Broomhill and Eccy Road to pick up the Jacks. Straight lined it through town as best as possible

Running long 22:30 [3] 4.36 km (5:10 / km) +80m 4:44 / km
shoes: Saucony Ride 5

Jog back after the race, which featured a storming performance by Treb to take the win (5:39!!). Went the usual route though coming pasy Mappin started to feel really dizzy and seeing stars for some reason kept going for a little to see if it ran off but decided at the Arts Tower that there wasn't much point so wanderd back from there

Tuesday Feb 26, 2013 #

Running warm up/down 11:15 [2] 2.0 km (5:38 / km)
shoes: Asics GT-2170

Pootle around the track before
Shuffle around afterwards

Running intervals 30:00 [5] 6.7 km (4:29 / km)
shoes: Asics GT-2170

Same as last week with Treb. JackW, Willy and MattE were meant to come along as well, but when I rang them to check they were all still in bed....Gays!
4*400, 10min jog 4*400
Tried to not set off too quicky again this week which in theory would b hard as my legs were feling the weekend and glutes were tired from drills (maybe I was doing them right for once?). But still thought I'd set off to quick when I did the first 200m in 33 again
Times:
71
71
72
72

70
71
72
71

Pleased with the consistency this week and was a lot closer to Treb, about 1-2s behind him per rep only and even scared him on the first rep of the second set where I came on to his shoulder on the home straight. Pleased actually enjoyed running on a track? :O

Averaging 71 today, whilst 72 last week excluding the 66s first lap.

Note: Foot fine now :D

S and C (Flexibility) 28:00 [0]
weight:80kg

The usual.....needed this as my legs feel screwed

Monday Feb 25, 2013 #

Note
(injured) (rest day)

The outside of my (R) foot started to really hurt last night when walking about. Not sure at all what it is but its dissapointing as I don't remember twisting my ankle at all yesterday and it was fine when I walked to the pub but hurt after sitting down for about an hour. Going to take a few rest days and hope it goes away I think.
Update: pain is still there but a lot better in different shoes, I think my shoes have been pressing in to one of the ligaments on the top of my foot. I'm going to train this evening and see what the resultant is afterwards as

Running 37:00 [3] 7.1 km (5:13 / km) +160m 4:41 / km
shoes: Asics GT-2170

So my foot got progressively better so I thought I'd try drills and a short jog.
Down to Goodwin then on to a slightly awkward Weston Park with the Hockey fitness session going on.

Then afterwards a loop up to Crosspool and back to Broomhill with JAck before we parted ways

S and C (Drills) 33:00 [3] 2.5 km (13:12 / km)
shoes: Asics GT-2170

Reincarnating the Sheffield Drills session
Decent group Crickmore, Willy, Treb, JackW and Matt Elky
Did 8*strides aswell the last two felt a little tougher

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