Training Log Archive: Rich

A short though very tough M21L course at Shining Cliff. Mud, Rock hidden by vegetation, steep slopes and undergrowth made this course rather hard work though mostly clean and orienteering well with confidence and control. Just a few mistakes that really let my race down.

Two of my mistakes were through over simplification and losing about 20-30s on two legs by no going as direct as I should have. The other two were larger mistakes, which should have been avoided:

#4 - After a good start I started thicking to myself that I was orienteering well. Unfortunately I was on a short leg crossing lots of ditches. This distracated me from keeping map contact and checking my compass. Relocated resonably quickly after realising what I had done but lost about 1:00.

#17 - A bit of a bingo control but should of taken more care. Instead, knowing I had been on the area and had the same control before I had hoped I would recognise the area. I didn't and lost another minute having to relocate of the fields.

Total time loss in the region of 3-3.5 mins. A little more than I would have hoped for, but not bad.

General warm up with dynamic stretching and drills etc and a steady jog from the finish.

Had planned to go back out for a steady run, but as I was about to set off Alan returned with one of his fingers dislocated so we had to get off to take him to hospital.

Steady run home after dropping Alan's car off. Legs felt completely stiff because I hadn't had chance to warm down.

Sutton Harriers Hill Intervals

Sets of 6 reps of increasing in length up 4 hills of various inclines.

Sprint up and steady back down. Steady jog on the flat between each set of reps to get to the next hill.

Steady run after the session as a long warm down.

A bit late leaving the house this morning due to a tactical shoe change just before leaving. Meant I didn't really get a good warm up but didn't seam to affect me.

C • wow! 2

Was planning a threshold run from home to meet Amy when she finished work as I working close to home on site. Unfortunately the works that I was supervising didn't get finished up 7pm! Bugger, so was knackered when I got in and just wanted a rest and something to eat.

Sutton Harriers Intervals

Lactic session and was a pretty good session too. Much better than the last time I went:

4 x 400m with 45s recovery after each then

1 x 2.45km straight after. 45s recovery then back into:

4 x 400m with 45s recoveries.

Then another 1 x 2.45km and to finish:

4 x 400m with 45s recoveries.

So 9.7km almost straight with just 45s recovery after each rep including the 2.45km. Great sesh.

Running to and from the session using it as a warm up and warm dowm. Mixed some static stretching and drills in there to warm up.

Had a good half hours stretching this evening. Legs feel much lighter now and will sleep well.

Found my elastic band thingy my physio gave me in my bag so used it to do some ankle and hip strengthening exercises while I worked. My hip ligaments certainly felt they had a decent work out.

0-0. Ran quite alot more this week. Not sure how far I actually run in these games, would be interesting to find out.

Notts AC Intervals

1 x 2.8km - 10:10

4 x 800m:
2:35
2:35
2:33
2:33

Think my time of 10:10 4 weeks ago must have been inaccurate as it doesn't correlate with all my other times which have steadily improved.

WU: Steady run around the uni to see what some of the terrain/ buildings are like to help with planning then drills and dynamic stretching.
WD: Jogging and abit of stretching.

Well just no time to do any training today unfortunately :(