Training Log Archive: Blue foxIn the 7 days ending Nov 5, 2006:
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Sunday Nov 5, 2006 #
Event: November Classic
Orienteering race (November classic) 44:13 [5] ** 5.9 km (7:30 / km)
rhr:57 shoes: Twister 1
was a bit unfocused to start with and then rally concentrated - good preparation.
Started off relly fast and then got to a moderate speed halfway around where lost a little time (not completely in touch with the map) and went fast at the end. Running really well and strong and was getting most of the controls spot on - was planning route and making sure had an attack point. very pleased and had the good run I wanted.
Started off relly fast and then got to a moderate speed halfway around where lost a little time (not completely in touch with the map) and went fast at the end. Running really well and strong and was getting most of the controls spot on - was planning route and making sure had an attack point. very pleased and had the good run I wanted.
Saturday Nov 4, 2006 #
Event: Oxford City Race
Orienteering race (Oxford sprint) 21:58 [5] 2.6 km (8:27 / km)
rhr:53 shoes: Supernova
well prepared, but not mentally - really scatter brained even though tried to focus and lost nervousness quickly. Ran hard though not always in the right direction and so rather like intervals. map reading rubbish really slow - had to stand still for ages. Didnt feel completely on threshold and so bit below fastest speed - held it back a little . still hard and a little disapointed with orienteering.
Friday Nov 3, 2006 #
Note
rhr:54 (rest day)
Thursday Nov 2, 2006 #
Conditioning (IIF) 40:00 [2] 1.0 km (40:00 / km)
rhr:46 shoes: Supernova
feel dreadful - coming down with something.
Did warm up and then did circuit stuff mainly arms and core. 45secs each . punching, balances with medicine ball to of balance, push ups with medicine ball and moving back bridges with ball. quite hard to keep stable but good. ot very focused. balances were hard and quadriceps were tight.
Did warm up and then did circuit stuff mainly arms and core. 45secs each . punching, balances with medicine ball to of balance, push ups with medicine ball and moving back bridges with ball. quite hard to keep stable but good. ot very focused. balances were hard and quadriceps were tight.
Wednesday Nov 1, 2006 #
Running intervals (IIF) 25:21 [3] 5.2 km (4:53 / km)
rhr:47 shoes: Supernova
Ran the 200m alongside the cathedral. 100m 5km pace, 50m 3km pace, 50m 5km pace and jog back recovery. Every 4th walk back recovery.
Did 12 laps; 40,1.15,39,1.14,41,1.10,40.2.00; 40,1.12,42,1.09,43,1.11,43,1.58; 42,1.11,43,1.08,45,1.11,42,2.00.
Quite hard knowing what pace to change to, not completely focused. Felt quite hard but not on limit of running. Warm up and down 1.8 km in 20mins.
Did 12 laps; 40,1.15,39,1.14,41,1.10,40.2.00; 40,1.12,42,1.09,43,1.11,43,1.58; 42,1.11,43,1.08,45,1.11,42,2.00.
Quite hard knowing what pace to change to, not completely focused. Felt quite hard but not on limit of running. Warm up and down 1.8 km in 20mins.
Tuesday Oct 31, 2006 #
Note
rhr:49
Cycling - 1hr 04. Around New forest - to godshill in a loop - very windy on ridge but had a ride behind dad. HIlls were quite hard and worked up them though stilll cant sort out the gears.
Recovery
Recovery
Monday Oct 30, 2006 #
Running long (millersford) 38:07 [4] 7.0 km (5:27 / km)
rhr:50 shoes: Supernova
quite a hard run - 13.14, 11.33, 13.20 - kept breathing good for first 2/3rds and felt ok runing - steady pace just stretching it a little. Getting tireder and then last srd mum and tom sped up loads and couldn't keep up - possibly could have at one point but I was trying to save my energy as already at threshold. they drew away - making it harder to catch up and demoralising.