Training Log Archive: SquashyIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
Orienteering Race 1:57:49 [5] 18.0 km (6:33 / km)
feeling strong but again not feeling fast. a few more misses today
Run -- Trail warm up/down 15:00 [2]
Saturday Mar 30, 2013 #
Orienteering Race 37:27 [5] 6.5 km (5:46 / km)
2 misses one 30s, one 40s. so not too dissapointed but hoped to be higher up the results
Run -- Trail warm up/down 40:00 [2]
Friday Mar 29, 2013 #
Orienteering Race 15:36 [5]
pretty clean but just not fast enough
Run -- Road/Grass warm up/down 40:00 [2]
Tuesday Mar 26, 2013 #
Run -- Road/Grass warm up/down 21:00 [1]
Orienteering 15:00 [3]
collect last of the controls from thursday
Sunday Mar 24, 2013 #
Run -- Trail warm up/down 31:00 [1]
Orienteering warm up/down 7:30 [2]
Orienteering 30:00 [4]
mass start gaffled courses running harder in the first half, but hard work, lots of deep snow still
Orienteering 24:30 [3]
Saturday Mar 23, 2013 #
Run -- Trail warm up/down 19:00 [1]
Orienteering 21:00 [3]
good planned ahead well but visualising was not all that
Friday Mar 22, 2013 #
Orienteering 40:00 [1]
Thursday Mar 21, 2013 #
Run -- Trail warm up/down 15:30 [1]
Orienteering 19:30 [5]
good fun and pleased with today
Wednesday Mar 20, 2013 #
Run -- Road/Grass warm up/down 20:30 [1]
Run -- Track warm up/down 45:00 [3]
Run -- Track intervals 11:51 [5] 4.0 km (2:58 / km)
not feeling all that today, legs not feeling it and pigged out this morning. but some went really well today and was really moving but others not so good.
69-73sec abit more inconsistent
Tuesday Mar 19, 2013 #
Run -- Road/Grass 30:00 [1]
body in a mood with my head, it spent all run moaning
Run -- Trail 27:00 [3]
Orienteering 46:00 [2]
solid! tricky course, all features were small (little re-entrants and small knolls) and deep fresh snow.
quite good fun anyway
Monday Mar 18, 2013 #
Run -- Road/Grass warm up/down 20:00 [1]
Orienteering 14:58 [4]
Qualification mass start sprint
really icy and snowing and i was in road shoe (everyone else in dobs) made for a dangerous race and i was being abit too aggressive so fell over alot
lead most of the course but the other lad (assar hellström) attacked near the finish when i fell and i wasnt able to catch him
Orienteering 17:50 [4]
quite scrappy in this one, i was pleased with heat, abit disappointing with final
push hard on the bigger ice free paths because i dint know if i would get another chance near the end. but felt tired in the end and the boys pulled away across the deep snow. dint have the fight to get 3rd
Saturday Mar 16, 2013 #
Run -- Road/Grass 10:00 [2]
Orienteering 55:00 [3]
Orienteering 1:00:00 [4]
Went well orienteered at the speed and ran well
was running really hard but plenty of rest inbetween
Orienteering 20:00 [3]
Friday Mar 15, 2013 #
Run -- Trail warm up/down 30:00 [1]
Orienteering 15:00 [3]
Orienteering 55:00 [3]
Night course
Wasn't making much sense of it, quite vague area.
cut the course short because we only had an hour to be out
Run -- Road/Grass warm up/down 10:00 [2]
Thursday Mar 14, 2013 #
Run -- Trail warm up/down 27:00 [2]
Run -- Terrain 26:45 [5] 4.6 km (5:49 / km)
low L5
ran quite it hard, think its a good time enough for the conditions. quite abit of snow, ice and fallen trees.
fell on the ice and knocked my confidence on the ice and was running abit slower after that.
maybe could have gone sub 26 today if i knew the course and went for it abit more.
Wednesday Mar 13, 2013 #
Run -- Road/Grass 45:00 [2] 8.0 km (5:38 / km)
Tuesday Mar 12, 2013 #
Run -- Road/Grass warm up/down 19:00 [1]
Run -- Road/Grass 10:00 [3]
not easy to get up to speed, icy and legs not all that
Run -- Road/Grass warm up/down 30:00 [2]
Run -- Road/Grass intervals 15:48 [5]
hilly loop, ran the first with micke but body not letting me go like i wanted to
times
5.10- 5.18- 5.20
Monday Mar 11, 2013 #
Run -- Road/Grass 20:00 [1]
Run -- Road/Grass 10:00 [3]
drill and strides
Run -- Road/Grass warm up/down 24:00 [1]
Run -- Track warm up/down 39:30 [2]
Run -- Track intervals 10:52 [5] 3.6 km (3:01 / km)
5x400-7.30 jog- 4x400
not feeling too springy, quads felt abit empty
but ran all intervals in 72-73 so quite consistent
Sunday Mar 10, 2013 #
Orienteering 1:20:40 [4]
was going well the got scrappy and stressing over not much then made a big miss, didnt feel the love much after that
Run -- Trail warm up/down 10:00 [2]
Saturday Mar 9, 2013 #
Run -- Trail 1:35:30 [2] 15.0 km (6:22 / km)
Friday Mar 8, 2013 #
Note
Thursday Mar 7, 2013 #
Orienteering 44:00 [4]
head and legs not in it but got it done
Run -- Road/Grass warm up/down 28:00 [2]
Wednesday Mar 6, 2013 #
Orienteering 1:02:18 [5] 9.3 km (6:42 / km)
my first one but johan had run one of the league races when i was ill so got a slightly better start
think the race went quite well, one miss off just over a min and maybe 20secs on another. but there was alot of people of in a line
Run -- Road/Grass warm up/down 20:00 [2]
had not watch
Tuesday Mar 5, 2013 #
Run -- Road/Grass 30:30 [3] 5.8 km (5:16 / km)
20min L3
Run -- Road/Grass 27:45 [1]
Run -- Track 36:15 [3]
Run -- Track 10:48 [5] 3.6 km (3:00 / km)
accidently ran next week session this week 5x 400m - 7.30 jog recovery - 4x 400m
first set between 70-73 second set 72-74
wanted to run 71-73 for all but last 2 reps wer not having it
Monday Mar 4, 2013 #
Cycle warm up/down 28:00 [1]
S+C 37:00 [2]
S+C 20:00 [1]
easy with louise
Sunday Mar 3, 2013 #
Run -- Road/Grass 23:00 [1]
Run -- Road/Grass warm up/down 50:00 [2]
Run -- Road/Grass intervals 10:00 [4]
Saturday Mar 2, 2013 #
Run -- Road/Grass warm up/down 11:30 [2]
Orienteering 1:10:00 [2]