Training Log Archive: IanWIn the 7 days ending Jan 25, 2009:
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Sunday Jan 25, 2009 #
Warm up/down 10:00 [1]
shoes: 2008 Falcons
Jog down to start, and halfway back to bus before body said no...
Orienteering 1:33:00 [4] 12.0 km (7:45 / km) +150m 7:18 / km
ahr:168 shoes: 2008 Falcons
Concorde Chase, Black course. I don't currently have the fitness to run two of these on consecutive days. Splits graph drops off significantly after about an hour when body doesn't want to keep the pace going. Not worth killing myself at this point in the season.
My technique is still rubbish...
My technique is still rubbish...
Saturday Jan 24, 2009 #
Event: British Night O Champs
Warm up/down 15:00 [1]
To start/back from finish
Night Orienteering 1:45:00 [4] 10.6 km (9:54 / km) +375m 8:25 / km
ahr:171 shoes: 2008 Falcons
British Nights, M21L. The course was pushing the limits of fairness for night-O. My technique was utter rubbish. Some consolation in being a bit faster than last year...
Thursday Jan 22, 2009 #
Warm up/down 11:30 [2] 1.7 km (6:46 / km)
ahr:160 shoes: Walsh Ultra
Over to South Parks for hills session
Running 24:00 [4] 4.1 km (5:51 / km)
ahr:175 shoes: Walsh Ultra
Hills session on me tod - Jon was ill and couldn't make it. Wanted to do the session today rather than Saturday.
Did the 'squares' session - 3 x 6' (2 sides hard, 1 easy), 3' easy/rest between. Marshy underfoot and quite slippery in places made it a bit tougher.
Rep 1 - 1.34km, ahr 181
Rep 2 - 1.33km, ahr 187
Rep 3 - 1.35km, ahr 188
Felt pretty good, and pleased with consistency - about 17 sides of the 'square' each time :) Achieving similar distances to when did this session last in May.
Did the 'squares' session - 3 x 6' (2 sides hard, 1 easy), 3' easy/rest between. Marshy underfoot and quite slippery in places made it a bit tougher.
Rep 1 - 1.34km, ahr 181
Rep 2 - 1.33km, ahr 187
Rep 3 - 1.35km, ahr 188
Felt pretty good, and pleased with consistency - about 17 sides of the 'square' each time :) Achieving similar distances to when did this session last in May.
Warm up/down 9:40 [1] 1.5 km (6:27 / km)
ahr:156 max:167 shoes: Walsh Ultra
Easy run home after reps - calves tight again - more stretching!
Stretching 10:00 [0]
Once home, to ease up the muscles again.
Wednesday Jan 21, 2009 #
Running 50:00 [1] 7.4 km (6:45 / km) +80m 6:25 / km
ahr:133 max:169 shoes: Walsh Ultra
Given I'm doing the night champs on Saturday, thought should go out for a run in the dark with the headtorch. Very easy, primarily to see how the achy muscles were and whether they're up for an intervals session tomorrow. Bit of an explore on some little tracks before the golf course, then a bigger explore around the golf course before rejoining the short hospital loop and attempting to run through some of the recently thinned bit - not the best thing to do in the dark... R. calf felt tight, need to remember to stretch everything, not just the muscles that ache more...
Monday Jan 19, 2009 #
Circuits 42:00 [2]
The usual - term has now started so the crowds are gathering :) Abs felt a bit tired early on, maybe from the run yesterday, but fine later in the session...
Stretching 10:00 [0]
More stretching after circuits, l. calf and r. hamstring still pretty tight.