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Training Log Archive: TimM

In the 7 days ending Jan 28, 2013:

	activity	#	time	miles		km		+m
	Running	5	2:54:52	17.35		27.92		189
	S&C / Core / Plyo / Flexi	3	1:25:00
	Orienteering	1	54:22	5.51	(9:52)	8.87	(6:08)	118
	Running Drills	1	7:41	0.47	(16:16)	0.76	(10:07)
	Total	8	5:21:55	23.33		37.55		307
averages - sleep:8.5

1:14

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Monday Jan 28, 2013 #

Note
slept:8.5 (rest day)

Took a rest I think I need it.

S&C / Core / Plyo / Flexi 30:00 [4]

S&C / Core / Plyo / Flexi 10:00 [3]

Sunday Jan 27, 2013 #

Event: BKO Concorde Chase

12 PM

Running warm up/down 10:00 [2]
shoes: Inov8 X-Talon 212

Orienteering 54:22 [5] 8.87 km (6:08 / km) +118m 5:45 / km
shoes: Inov8 X-Talon 212

First two were fine, third veered too far to the left as was distracted by trying to work out 4, which i went around on the road which was stupid. 5-9 were fine, if a little hesitant. 10 again veered to the left quite badly. 11-17 were fine, some of them hesitant, some of them a little out, some of them just couldnt see because of long grass. 18 was worst mistake, lost a lot of time bit of a parallel mistake but shouldn't have just charged in off track. 19 was good, 20 was bad another case of charging in. 21 fine.

Need to work on bearings and the last 20-50metres of the control - not just charging in hoping to see it. Aim of the squad weekend coming up is compass so that will be good.

Felt surprisingly good physically, particularly towards the end.

Running warm up/down 10:00 [2]
shoes: Inov8 X-Talon 212

Saturday Jan 26, 2013 #

9 AM

Running warm up/down 10:00 [2]
shoes: Asics Gel Fuji Trainer

Jog from school to common.

Running race 18:40 [5] 5.01 km (3:44 / km) +49m 3:33 / km
shoes: Asics Gel Fuji Trainer

Southampton Common parkrun.
A lot of people there. basically two laps of the common on tarmac paths. Started quite well in a pack behind the leaders, one of them decked it on the first corner pretty bad and fell behind. Didn't think there would be hills but there was quite a big one which slowed me down but on the whole i'm reasonably pleased with time. Came 17th

3:31
3:59 (hill)
3:33
4:08 (hill)
3:31

Running warm up/down 10:00 [2]
shoes: Asics Gel Fuji Trainer

Jog back

7 PM

S&C / Core / Plyo / Flexi 10:00 [3]

Friday Jan 25, 2013 #

S&C / Core / Plyo / Flexi 10:00 [5]

Have neglected this for too long so I'm going to do the one hundred push up challenge, two hundred sit up challenge and twenty pull up challenge as well as doing other exercises like the plank, side plank etc.

S&C / Core / Plyo / Flexi 15:00 [3]

A lot of stretching

Thursday Jan 24, 2013 #

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: Adidas Kanadia

Jog onto the golf course and made it exactly 5 minutes

Running intervals 10:38 [5] 2.96 km (3:36 / km) +11m 3:32 / km
shoes: Adidas Kanadia

Found a reasonably flat area with the intention of doing 10x2mins. Didn't pace well though and realised I wouldn't be able to keep it up so just did 5, then did some sprints. Felt reasonable but had a problem with a stitch. Wet underfoot.

Running 13:42 [2] 2.34 km (5:51 / km) +16m 5:40 / km
shoes: Adidas Kanadia

Lap of the course and back home. Tired and picked up a stray golf ball to stop myself from getting bored.

Wednesday Jan 23, 2013 #

Running 33:25 [2] 5.95 km (5:37 / km) +35m 5:27 / km
shoes: Adidas Kanadia

Very easy run on Matley in the rain. Enjoyed it but kept it short. Really need to improve fitness though.

Note

parkrun on saturday

Tuesday Jan 22, 2013 #

Note

Half thinking about joining Southampton Athletics Club because I feel there would be much more people to push me and more of around my age as well. There sessions are on the track at the sports centre and looking at their website it looks good.

C • joining an athletics club i... 5

7 PM

Running warm up/down 22:59 [1] 3.89 km (5:54 / km) +24m 5:44 / km
shoes: Nike's

Warm up at Hardley. Barely anyone turned up and pace was frustratingly slow, especially when people kept weaving across the pavement.

Running Drills warm up/down 7:41 [2] 0.76 km (10:07 / km)
shoes: Nike's

Some drills.

Running hills 20:00 [5] 4.78 km (4:11 / km) +50m 3:59 / km
shoes: Nike's

4x5min continous hills with 1 min jog recovery between each set.
Had noone for competition but didn't feel particularly strong/fast anyway. Got it done but quite frustrated at the moment because I want to be fitter than I am at the moment.
Climb an estimate because connect says 7m and there is no way that is right.

Running warm up/down 10:28 [2] 2.09 km (5:00 / km) +4m 4:58 / km
shoes: Nike's

Jog back.

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