Training Log Archive: NiamhunterIn the 7 days ending Nov 6, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Nov 6, 2016 #
10 AM
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
jog up the track, then drills and then jog back down.
11 AM
Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
First and second exercise was control pick and compass bearings Talk-O with Alice. Was a bit slow so got quite cold and was helping alice with her compass bearings a lot making sure that she used the set, settle, sight, spike. Even though it was quite slow it was good practice as it made me focus on my compass bearings as well.
Third exercise was the long legs. Was again focussing on sighting and compass bearings, trying to keep at a good pace throughout the course. Was trying to plan the short legs whilst on the long legs to focus on control flow as well.
Overall was a good weekend with OK training.
Third exercise was the long legs. Was again focussing on sighting and compass bearings, trying to keep at a good pace throughout the course. Was trying to plan the short legs whilst on the long legs to focus on control flow as well.
Overall was a good weekend with OK training.
8 PM
Stretching/Rolling 25:00 [0]
Some good stretching after the weekend, legs feeling fine and not too tired.
Saturday Nov 5, 2016 #
10 AM
Orienteering warm up/down 10:00 [2]
Jog and drills - was quite hard to get properly warmed up in the cold!
Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
First exercise was a compass Talk O with Alice. She wasn't very confident with compass to start with so spent some time just getting used to the compass and terrain going quite slowly just to try and spike as many as we could.
Second exercise was a control pick. Again was a bit of a Talk O with Alice but a bit quicker as she was more confident with her bearings and therefore was more confident in running.
Was good practice for myself because i was telling Alice to do things it reminded me to do them as well.
Second exercise was a control pick. Again was a bit of a Talk O with Alice but a bit quicker as she was more confident with her bearings and therefore was more confident in running.
Was good practice for myself because i was telling Alice to do things it reminded me to do them as well.
3 PM
Orienteering warm up/down 5:00 [2] 0.5 km (10:00 / km)
Very small warm up after walking a long way to the start with a short jog and few drills
Orienteering 1:00:00 [3] 4.5 km (13:20 / km)
Afternoon exercises by myself.
First One was rocky exercise which was to help you focus on the main rock features and not get distracted by the little ones. this went well and managed to pretty much spike every control whilst keeping up quite a good pace. My compass bearings were also very accurate and was making sure i did everything we practiced in the morning exercises.
Second one was a 'run the lines' exercise where we had to follow the lines of limestone pavements to guide us into the controls. Was good apart from on a couple where the rocks seemed to go on for longer than marked. Apart from that managed to spike every other control.
First One was rocky exercise which was to help you focus on the main rock features and not get distracted by the little ones. this went well and managed to pretty much spike every control whilst keeping up quite a good pace. My compass bearings were also very accurate and was making sure i did everything we practiced in the morning exercises.
Second one was a 'run the lines' exercise where we had to follow the lines of limestone pavements to guide us into the controls. Was good apart from on a couple where the rocks seemed to go on for longer than marked. Apart from that managed to spike every other control.
Friday Nov 4, 2016 #
Stretching/Rolling 26:56 [0]
(rest day)
Everything feeling fine.
Thursday Nov 3, 2016 #
7 PM
Run 50:00 [3] 8.3 km (6:01 / km)
Run around Cockermouth after parents evening in the rain! Definitely not as good as orienteering Mirehouse! Was feeling goos though.
8 PM
S & C 25:34 [3]
Stretching/Rolling 20:00 [0]
Wednesday Nov 2, 2016 #
5 PM
Run warm up/down 17:54 [2]
Jogging with some drills and strides to get warmed up
Run intervals 20:00 [5]
20 minutes of continuous running doing laps of about 300 metres.
Did 3* laps hard and 1* lap steady.
Managed to do 5 lots of the hard section within the 20 minutes.
Was feeling good on the hard stuff and wasnt getting extremely tire near the end.
Did 3* laps hard and 1* lap steady.
Managed to do 5 lots of the hard section within the 20 minutes.
Was feeling good on the hard stuff and wasnt getting extremely tire near the end.
Run warm up/down 15:34 [2]
Really gentle jog back to school, got very cold so had to warm up once inside
6 PM
Stretching/Rolling 15:45 [0]
Stretching with Jackie after tri. Quads a bit sore but felt better after stretching
Tuesday Nov 1, 2016 #
5 PM
Run 57:56 [4] 10.8 km (5:22 / km)
Slightly harder, longer run just around town in the dark. Feeling pretty good
8 PM
Stretching/Rolling 20:00 [0]
Monday Oct 31, 2016 #
10 AM
Run 50:23 [3] 8.54 km (5:54 / km)
Easier run, not pushing too hard legs feeling a bit tired but ok.
12 PM
Stretching/Rolling 20:00 [0]