Training Log Archive: ArnoldIn the 30 days ending Sep 30, 2003:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||
Tuesday Sep 30, 2003 #
Strength 50:00 [3]
3 sets, pretty good
Sunday Sep 28, 2003 #
Orienteering 45:36 [5] 6.7 km (6:48 / km) +180m 6:00 / km
Austrian short distance champs.
Nice area and nice to be back in "real" forest...rocky, quite flat, many paths..quite technical but not enough to make a difference for me. Didn't sleep well the previous night, either, so 10 minutes back on winner, that's a lot.
On the other hand, it's the very beginning of the season, so it's ok really. I think. Beat my old friend Phil by 2 seconds, ha ha.
Nice area and nice to be back in "real" forest...rocky, quite flat, many paths..quite technical but not enough to make a difference for me. Didn't sleep well the previous night, either, so 10 minutes back on winner, that's a lot.
On the other hand, it's the very beginning of the season, so it's ok really. I think. Beat my old friend Phil by 2 seconds, ha ha.
Running 20:00 [2] 2.0 mi (10:00 / mi)
Warmup and down. A lovely day
Saturday Sep 27, 2003 #
Running 1:01:36 [3] 12.0 km (5:08 / km)
Terrain run in Vienna woods...lovely as ever but hard work. This is definitely easier with someone else!!
Thursday Sep 25, 2003 #
Running 51:15 [3] 10.0 km (5:08 / km)
To the Bois de Boulogne. Nice day, not so hot, and felt much better than last week. Finalised the terrain loop for reps today, at least for a first go. 6mins long, I think will start with 4x6 and work up to 6x6 or 8x6 if I am feeling bullish.
It's funny, today again felt strongest at the end of the run, between 40-50 minutes. Was the same on Sunday at the race, the last 3k felt best..does that mean I should warm up for 40 minutes before a race or does it mean I should only do ultra long races?...
It's funny, today again felt strongest at the end of the run, between 40-50 minutes. Was the same on Sunday at the race, the last 3k felt best..does that mean I should warm up for 40 minutes before a race or does it mean I should only do ultra long races?...
Tuesday Sep 23, 2003 #
Strength 45:00 [3]
3 sets, bit tired after Sunday but ok
Sunday Sep 21, 2003 #
Running 20:00 [2] 3.0 km (6:40 / km)
15 mins warmup, 5 mins warmdown for the race
Running 59:30 [5] 13.5 km (4:24 / km) +170m 4:09 / km
"Tour des Beaux Monts" cross country race north of Paris. 28° (but fortunately enough water stops), about 3km flatish on sandy ground, then 8km up/downhill (some of it steep), small windy paths, then 3km back again.
Good effort, very tired after 25mins but strong at the end. Fastest time 47, placed 44th of 360. Only downside, Abi beat me by 30 secs (but she won the women's). But good for a first effort after a long break, and really only my 10th ever "road race"
Good effort, very tired after 25mins but strong at the end. Fastest time 47, placed 44th of 360. Only downside, Abi beat me by 30 secs (but she won the women's). But good for a first effort after a long break, and really only my 10th ever "road race"
Saturday Sep 20, 2003 #
Running 12:00 [3] 2.0 km (6:00 / km)
To and from train station
Running 1:06:43 [4] 12.0 km (5:34 / km) +200m 5:08 / km
Terrain run in Meudon. Lovely day, but I'm tired!
Thursday Sep 18, 2003 #
Running 49:49 [3] 10.0 km (4:59 / km)
To the Bois de Boulogne. A tough one this, due to 29° heat and lack of sleep in recent nights...but nice to be "out in the woods" for at least 20 minutes..
Tuesday Sep 16, 2003 #
Strength 45:00 [3]
3 sets, felt surprisingly good
Sunday Sep 14, 2003 #
Running 38:59 [3] 7.0 km (5:34 / km) +100m 5:12 / km
Easy run with Abi in Rhein-Taunus Park near Frankfurt. Meant to do about twice as far but hungover (=couldn't get up earlier) and late for lunch..
Saturday Sep 13, 2003 #
Running 1:00:54 [4] 12.0 km (5:05 / km)
Terrain run in Cologne - definitely great exercise, running through undergrowth, across logs etc. Very exhausted at the end. Lost concentration a couple of times but avoided falling over, luckily..
Thursday Sep 11, 2003 #
Running 51:59 [3] 11.0 km (4:44 / km)
To Bois de Boulogne, checking out possible terrain rep loop again. I think I found something now, it's quite depressing as it links little bits of crap terrain between roads, but it's better than nought!
Tuesday Sep 9, 2003 #
Strength 30:00 [3]
2 sets, ok
Sunday Sep 7, 2003 #
Orienteering 1:24:14 [3] 11.6 km (7:16 / km) +250m 6:33 / km
Départementale race in Foret de Montmorency. Was going to do the shorter course (8k) to stick to my initial week's goal of 3h training (yes, I know, but it'll increase!!), but then decided couldn't face the shame of not running longest course available.
Ran slowly but steadily, only 1m of mistakes, plus some route choices that may not have been ideal.
Fastest time but the course setter's, who took 1h18, so I'm not unhappy...
Ran slowly but steadily, only 1m of mistakes, plus some route choices that may not have been ideal.
Fastest time but the course setter's, who took 1h18, so I'm not unhappy...
Orienteering 33:00 [2] 4.0 km (8:15 / km)
Collecting some controls afterwards
Saturday Sep 6, 2003 #
Orienteering 43:00 [3] 5.0 km (8:36 / km)
Putting out controls for tomorrow's race - reasonably decent effort, only 6 controls to put out so a fair bit of running involved
Thursday Sep 4, 2003 #
Running 49:16 [3] 11.0 km (4:29 / km)
From the gym to and from Bois de Boulogne, to check out possible terrain interval areas. There are no hills higher than 10m, so it will be a mixture of running through thick woods on and off small paths; and running up and down the same 10m hill a number of times.
Tuesday Sep 2, 2003 #
Strength 30:00 [3]
2 sets to get back into the whole thing..
Monday Sep 1, 2003 #
Note
I'm back, half as fit but twice as determined!!
Stay tuned for training plan / goals for winter 2003/4
Stay tuned for training plan / goals for winter 2003/4