Training Log Archive: OJIn the 7 days ending Feb 14, 2010:
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Sunday Feb 14, 2010 #
10 AM
Orienteering 54:00 [4] *** 9.0 km (6:00 / km)
spiked:15/16c slept:8.5
Revisited the scene of the biggest debacle of my season last year, the long distance WOC selection race at Headless Hill. I ran the first 15 controls of the course at a reasonably steady pace and found the whole thing depressingly straightforward. In spite of the lower effort, I was well up on my time from last year at no. 15 (although the terrain was a lot nicer at this time of year). A cathartic experience.
Running 20:00 [2] 4.0 km (5:00 / km)
To the start and back from no. 15.
Saturday Feb 13, 2010 #
3 PM
Running 1:10:00 14.0 km (5:00 / km)
slept:9.0
Foxdal session from Grandparents' place out through Lord's Wood. 3x1s, but didn't stick too closely to the timings and based it on the ups and downs so that the reps varied from 2.30 - 5 mins all with 1 min recovery. First part with Jen.
Friday Feb 12, 2010 #
8 AM
Running 45:00 [3] 10.0 km (4:30 / km)
slept:9.5
Pre-breakfast up Loxley Valley. Nice morning for it, but took a while to wake my body up after a long sleep.
4 PM
Running 40:00 [2] 8.0 km (5:00 / km)
Run to the gym and back.
Circuits 30:00 [2]
Warm up with some good coaching on ladder drills and bar warmup then some circuits exercises at the end.
Weights 30:00 [2]
Weights, half squats @110kg, split squats @ 60kg, good mornings @ 40kg, hamstring pulls @ 16.5kg.
Thursday Feb 11, 2010 #
6 PM
Running 30:00 [3] 6.0 km (5:00 / km)
(rest day)
Decided to call a rest day. HFW via a convoluted route around Weston Park and Crookes Valley. Tiring day at work.
Wednesday Feb 10, 2010 #
1 PM
Running 2:10:00 [3] 27.0 km (4:49 / km)
slept:8.0
Nice cruisy run out to Wharnecliffe and Greno with old man Baker via his NBP (new best path) along the bottom of Beeley. Some muscle soreness from the gym yesterday, especially hamstrings, but it eased off after a while when the rest of me started to ache as well. Unsurprisingly we talked mainly about training.
Tuesday Feb 9, 2010 #
7 AM
Running 30:00 [2] 6.0 km (5:00 / km)
slept:7.5
Gym and back, early doors.
Circuits 25:00 [2]
Usual warm up (2 sets of 10 of each bar exercise) and body weight stuff.
Weights 30:00 [2]
And weights: full squat @6 60kg, front squats @ 60kg, lunges onto box @ 40kg, bb bench press 2x16kg, bb lunges 2x16kg.
4 PM
Running 1:00:00 14.0 km (4:17 / km)
Foxdal session up Rivelin, 90x30s on the way up and 3x1s on the way back down, trying to run with good technique. Felt alright, just a bit tired.
Monday Feb 8, 2010 #
6 PM
Running 45:00 [2] 10.0 km (4:30 / km)
slept:9.0
To EIS and then some laps of the track to warm up and down.
Running Drills 30:00 1.0 km (30:00 / km)
Drills at Camp Candy, usual stuff plus a 300m shuttle test run (6x50m back and forth). I missed this in the first week so had nothing to compare with, but ran 53.9secs - it felt surprisingly tough, and the last couple of accelerations were an effort.