Training Log Archive: OJIn the 7 days ending Feb 28, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Feb 28, 2010 #
11 AM
Orienteering race 1:04:36 [4] *** 11.0 km (5:52 / km)
spiked:17/18c slept:9.0
Ilkley Moor event, ran steady but legs were tired on the hills. There were a few uphill long legs in the first half which got me down a bit but the second half was more interesting on the rocky slope. A few sloppy lines but no big misses, surprisingly nice day for it though in spite of the apocalypse that was forecast.
Running 30:00 [2] 6.0 km (5:00 / km)
Warm up jog and longer warm down around the paths.
Saturday Feb 27, 2010 #
3 PM
Running race 1:14:13 17.0 km (4:22 / km)
slept:9.0
National XC champs at Roundhay, first xc race of the season and quite a shock to the system. Started reasonably well but failed in my aim to feel good and keep steady splits - I did move through the field but never felt entirely comfortable and dropped the pace throughout the race - splits were 3.24, 13.16, 13.39, 13.53. Got passed by a bunch in the last 200m and finished 188, disappointing. Next year I need to a) run more xc races before the nationals and b) take it easier in the run up to the race.
Friday Feb 26, 2010 #
4 PM
Running 30:00 [2] 6.0 km (5:00 / km)
slept:9.0 (rest day)
HFW including a few detours to make it a bit longer. Felt generally tired and a bit unco.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills on the way home - felt a bit better after this.
Thursday Feb 25, 2010 #
7 PM
Orienteering 1:15:00 [3] *** 10.0 km (7:30 / km)
spiked:13/23c
Night o on Blacka organised by Gareth. Normally I would find it hard to get excited about running on Blacka, but there was a real pea souper and visibility was reduced to about 10m (and probably even less by the end). It was a transcendental experience running in a sea of blackness. Very difficult and I certainly didn't find all the controls - at one point I got completely confused in the middle of some flat moorland and had to bail out to a distant wall on my compass. Great fun!
Running 10:00 [2] 2.0 km (5:00 / km)
Bit of warm up...didn't run hard so no warm down.
Wednesday Feb 24, 2010 #
10 AM
Running 1:04:00 12.0 km (5:20 / km)
slept:8.5
Warm up via Hillsborough Stadium then death intervals in Hillsborough Park. Ran them hard, but not maximally. 2.30, 2.27, 2.28, 2.28, 2.28, 2.28 - times not too bad considering that it was snowy, waterlogged and I had a flock of Canada geese to contend with. Ran home to pick up my bag then ran gently in to uni.
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
Slow, HFW. Tired legs.
Tuesday Feb 23, 2010 #
11 AM
Running 45:00 [3] 10.0 km (4:30 / km)
slept:8.5
Nice cruisy run up Loxley Valley.
5 PM
Running 30:00 [2] 6.0 km (5:00 / km)
From home to Sport Hallam, then on to work.
Circuits 30:00 [2]
Usual bar and jumping warm up and circuit stuff at the gym.
Weights 30:00 [2]
Followed by weights session, more tentative than usual but got some good advice on how to protect my back. Started light this time and built up - full squats 60-70kg, half squats 90-100kg, single leg squats 40-50kg, bench press 2x17.5kg. Felt aright.
Monday Feb 22, 2010 #
6 PM
Running 30:00 8.0 km (3:45 / km)
slept:7.0
Fast run to the EIS after I forgot that we were starting earlier this week. Then some warm up and warm down on the indoor track.
Running Drills 30:00 [2] 2.0 km (15:00 / km)
Drills session at the EIS, self-regulated this week and we got a bit carried away with the exercises. Quite a few short sprints and accelerations this week, tired by the end.