Training Log Archive: RichIn the 7 days ending May 10, 2009:
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Sunday May 10, 2009 #
Running warm up/down 35:00 [2] 2.5 km (14:00 / km) +50m 12:44 / km
shoes: VJ Twister #2
WU/WD in relation to th BEMC.
Orienteering race (BEOC - Middle) 39:49 [5] **** 6.2 km (6:25 / km) +175m 5:38 / km
ahr:174 max:183 spiked:25/29c shoes: VJ Twister #2
BEOC Middle - Grace Dieu
Have to be pretty happy with that really, certainly not clean but felt the best running I have this season.
Got #1 nicely but was slightly hesitant into #2 as I hadn't visualised properly. #3 was fine the went up the wrong path to #4 without realising and lost about 30-40s by relocating, having to climb obver a rocky densely vegetated hill and the extra distance. 5-9 was goo and got in a good rythem. I was confident going into #10 but as soon as I got past the crag (my AP) things didn't seam quite right. after ~30s of trying to relocate I luckily spotted it up the hill over the bilberry. Lost another 30s at 11 - thought I had spotted the green screened stuff just before the control; obviously hadn't as I later realised that was thick bilberry. Anyway eventually stumbled across it.
Fine through to 16 and decided to come straight back out of 16 the way I went in. However the hill didn't look that steep so I went straight up. Bad mistake ended up doubling back to climb down and lost 20-30s as a result. From here to 22 was the best part of my course and although slightly hesitant into 23. Poor route out of 23 lost me a little more time and was slightly hesitant on 25.
Coming out of 26 I hit the edge of the field and a large patch of nettles. I have a big phobia of them ever since 'that Harvester' so wasted 40s by running back where I had just come from to find away around.
Slight miss on the last control lost me another 20s which lost me a place to Duncan - bugger.
Total loss ~3:30
Have to be pretty happy with that really, certainly not clean but felt the best running I have this season.
Got #1 nicely but was slightly hesitant into #2 as I hadn't visualised properly. #3 was fine the went up the wrong path to #4 without realising and lost about 30-40s by relocating, having to climb obver a rocky densely vegetated hill and the extra distance. 5-9 was goo and got in a good rythem. I was confident going into #10 but as soon as I got past the crag (my AP) things didn't seam quite right. after ~30s of trying to relocate I luckily spotted it up the hill over the bilberry. Lost another 30s at 11 - thought I had spotted the green screened stuff just before the control; obviously hadn't as I later realised that was thick bilberry. Anyway eventually stumbled across it.
Fine through to 16 and decided to come straight back out of 16 the way I went in. However the hill didn't look that steep so I went straight up. Bad mistake ended up doubling back to climb down and lost 20-30s as a result. From here to 22 was the best part of my course and although slightly hesitant into 23. Poor route out of 23 lost me a little more time and was slightly hesitant on 25.
Coming out of 26 I hit the edge of the field and a large patch of nettles. I have a big phobia of them ever since 'that Harvester' so wasted 40s by running back where I had just come from to find away around.
Slight miss on the last control lost me another 20s which lost me a place to Duncan - bugger.
Total loss ~3:30
Saturday May 9, 2009 #
Orienteering 17:00 [4] *** 4.0 km (4:15 / km) +70m 3:54 / km
spiked:18/18c shoes: Asics
Pre ran the mens final to make sure all the controls were still there and found a new fence just after the spectator controls so had to go and report that.
Orienteering 2:00:00 [2] 12.0 km (10:00 / km) +200m 9:14 / km
shoes: Asics
Just put down some time for running around checking controls fetching them in etc. No idea really how long or what distance I was covering. Also spent a good number of hours putting controls out but much of that was only walking.
Thursday May 7, 2009 #
Note
(rest day)
14 hour day at work today down in London so too tired for training and didn't get home until after intervals had started.
Wednesday May 6, 2009 #
Running tempo 20:00 [4] 4.75 km (4:13 / km) +45m 4:01 / km
shoes: Asics
Run to the station to fetch my car.
Tuesday May 5, 2009 #
Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +20m 9:37 / km
shoes: Asics
Running to and from Sutton Harriers Intervals
Running intervals 42:22 [5]
ahr:156 max:176
Sutton Harriers Intervals
~150m on 150m off in a 600m ish circuit with a slight decline on the efforts for the first 15mins then switched to doing the effords uphill and finally left out the longer efforts just doing the shorter ones.
Efforts - 25s; 36s; 25s; 32s; 25s; 33s; 25s; 32s; 24s;
300m effort to switch - 1:06
28s; 34s; 25s; 30s; 25s; 31s; 27s;
Then the shorter of the two efforts - 28s; 27s; 26s; 26s; 27s; 25s; 24s;
~150m on 150m off in a 600m ish circuit with a slight decline on the efforts for the first 15mins then switched to doing the effords uphill and finally left out the longer efforts just doing the shorter ones.
Efforts - 25s; 36s; 25s; 32s; 25s; 33s; 25s; 32s; 24s;
300m effort to switch - 1:06
28s; 34s; 25s; 30s; 25s; 31s; 27s;
Then the shorter of the two efforts - 28s; 27s; 26s; 26s; 27s; 25s; 24s;
Strength and Conditioning 30:00 [1]
Ankle strengthening on the wobble board. One legged 15mins each. need to get back in the habit of doing more S&C both core and ankles.