Training Log Archive: KrisIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Running intervals 1:00:00 [4] 6.0 km (10:00 / km)
Warm up + (200 jog, 200 1500m pace, 200 800m pace, 200 5k pace) x 4 + 3 x 200 fast, 200 jog. Felt good.
Wednesday Apr 29, 2009 #
Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
Orienteering 20:00 [4] 4.0 km (5:00 / km)
Sprinty type course I planned ages ago on penmaen. Just as I went out it started raining and my map slowly started disintegrating which wasnt good.
Tuesday Apr 28, 2009 #
Backpacking long 1:30:00 [0]
Dofe... Not too hard or anything but still knackering.
Monday Apr 27, 2009 #
Backpacking long 3:00:00 [0]
Sunday Apr 26, 2009 #
Backpacking long 3:00:00 [0]
Saturday Apr 25, 2009 #
Backpacking long 3:00:00 [0]
Friday Apr 24, 2009 #
Running long 1:00:00 [3] 11.0 km (5:27 / km)
Longish run with Mark. Got dofe for the next four days so no training just a bit of gentle walking.
On another note, found out that some of the girls down the harriers do an hour of warming up for every session... A little shocked by this.
On another note, found out that some of the girls down the harriers do an hour of warming up for every session... A little shocked by this.
Thursday Apr 23, 2009 #
Running intervals 1:00:00 [4] 6.0 km (10:00 / km)
Warm up + 10 x 200 pretty much flat out and then a little warm down.
Wednesday Apr 22, 2009 #
Cycling long 50:00 [2]
Tuesday Apr 21, 2009 #
Running intervals 1:00:00 [4] 8.0 km (7:30 / km)
Ankle felt very flimsy during the day so I wasn't sure how much I'd do, but after I warmed up it felt much better. Did 4 x 4 mins with 3 mins jog inbetween. Was doing between 1200 and 1250 on each one.
Sunday Apr 19, 2009 #
Orienteering race 1:40:00 [4] 13.0 km (7:42 / km)
FCC on graythwaite. 71ish. 5th junior. Winner was sponge in 66ish.
Was a bit of a crap race. Before I start talking about the race I should point out that this is the first time I've finished a course on graythwaite. I'd been there twice before and retired twice I got so lost. Maybe wasn't in the best mindset then. Started the race terribly. Lost a bit on number one being hesitant and then lost 5 mins atleast on number two. Decided to go straightish and got very beaten about in the green and also very lost. Messed up a minute on 3 aswell. After that it was better, ralphy had caught me and we were going quite fast although not killing ourselves, we did distract eachother a bit though. He messed up no.7 and I got ahead more, and I messed up number 9 and 10 and he caught me back up. Then we took different routes to 12, mine coming alot lower but trying to find some runnable stuff, I just messed up the control. Then we were with eachother till the end. I started to drop behind him but beat him easily (he's not that quick :P) in the mad dash down the hill to the finish.
Was a bit of a crap race. Before I start talking about the race I should point out that this is the first time I've finished a course on graythwaite. I'd been there twice before and retired twice I got so lost. Maybe wasn't in the best mindset then. Started the race terribly. Lost a bit on number one being hesitant and then lost 5 mins atleast on number two. Decided to go straightish and got very beaten about in the green and also very lost. Messed up a minute on 3 aswell. After that it was better, ralphy had caught me and we were going quite fast although not killing ourselves, we did distract eachother a bit though. He messed up no.7 and I got ahead more, and I messed up number 9 and 10 and he caught me back up. Then we took different routes to 12, mine coming alot lower but trying to find some runnable stuff, I just messed up the control. Then we were with eachother till the end. I started to drop behind him but beat him easily (he's not that quick :P) in the mad dash down the hill to the finish.
Note
Not sure it was the best idea to train everyday in the build up to the selection races but I figure that I need a decent, normal weeks training. Its been a bit broken up since I went to scotland 4 weeks ago, due to travel/illness/races/etc. I'm hoping that this decision will pay off in the long run even if it did mean I was carrying a little extra in my legs than some of the other guys.
Saturday Apr 18, 2009 #
Orienteering 50:00 [2] 5.0 km (10:00 / km)
Shadowing some juniors on the training. Some very fast ones, I'm impressed.
Running race 45:00 [4] 8.0 km (5:38 / km)
Terrain time trial. 4th, pleased with this. Could have rested a bit more/not done things in the morning but I decided that my training was more important than this weekends racing. Still tried really quite hard on it though. Held back a little bit on the first lap, a little bit less on the second and was too tired to do much on the last lap so probably going out harder would have been a better option. Still 5 secs off hector and 15 or so off poo boy aint bad. Big surprise of the day was ralphy boy being a bit more of a beast than I might have expected.
Friday Apr 17, 2009 #
Running long 50:00 [3] 9.0 km (5:33 / km)
Longish run with mark, not too hard.
Thursday Apr 16, 2009 #
Running intervals 1:00:00 [4] 7.0 km (8:34 / km)
Warm up then 2 pyramidy things. 90, 110, 120, 150, 200 jog back inbetween them. 5 mins rest inbetween them. Short but sharp session with alot of warming up and down.
Wednesday Apr 15, 2009 #
Running long 1:15:00 [3] 14.0 km (5:21 / km)
Run down to caswell without map, got lost.
Run round bishops wood with a map, got lost.
Run round bishops wood with a map, got lost.
Tuesday Apr 14, 2009 #
Running intervals 1:00:00 [3] 6.0 km (10:00 / km)
Warm up then 6 x 100 fast, 100 easing up a bit and then 100 fast. Walk 100 rest. Then 3 x 120 flat out. Legs felt a little tired but worked into it.
Strength and Conditioning 15:00 [3]
Because I havent done anything in a very long time
Sunday Apr 12, 2009 #
Orienteering race 1:30:00 [4] 13.0 km (6:55 / km)
Jk Long. 10.5, 71.38
Attacked it at the beginning and had a really good first section but lost concentration and lost 3 30 on the stupidest mistake on number 8. Made a couple of smallish mistakes, 30s, just after that and felt like I didn't get back into a rhythm untill about number 18. After that I was going well and really pushing it but maybe a little too hard as I lost a minute on 26 which was such an easy control. You could see the gate to aim for from the control before but I still got confused and started messing about in the first field. Was a day for stupid ass mistakes. Not pleased atall.
Attacked it at the beginning and had a really good first section but lost concentration and lost 3 30 on the stupidest mistake on number 8. Made a couple of smallish mistakes, 30s, just after that and felt like I didn't get back into a rhythm untill about number 18. After that I was going well and really pushing it but maybe a little too hard as I lost a minute on 26 which was such an easy control. You could see the gate to aim for from the control before but I still got confused and started messing about in the first field. Was a day for stupid ass mistakes. Not pleased atall.
Saturday Apr 11, 2009 #
Orienteering race 1:00:00 [5] 9.0 km (6:40 / km)
Jk Middle. 5.4km, 38.57
Felt I had a good race, lost about 2 mins of mistakes and 50secs from a route choice but considering how scrappy the area was that was alot less than most people. Pushed hard at the end.
Felt I had a good race, lost about 2 mins of mistakes and 50secs from a route choice but considering how scrappy the area was that was alot less than most people. Pushed hard at the end.
Friday Apr 10, 2009 #
Orienteering race 30:00 [4] 5.0 km (6:00 / km)
JK sprint. 3.2km 18.12
Map will go on later.
Felt like I had a poor race, made combined 50secs of errors on two controls and slowed towards the end losing me time. Felt sluggish but not too surprised by that considering the cold I've had.
Map will go on later.
Felt like I had a poor race, made combined 50secs of errors on two controls and slowed towards the end losing me time. Felt sluggish but not too surprised by that considering the cold I've had.
Wednesday Apr 8, 2009 #
Running warm up/down 25:00 [1]
Just a little jog
Tuesday Apr 7, 2009 #
Running intervals 1:30:00 [3] 11.0 km (8:11 / km)
Jog down plus warm up plus 4 x 800 with some pace changes in the middle which I can't remember plus 3 x 100 plus warm down plus jog to pub down the road.
Sunday Apr 5, 2009 #
Running race 50:00 [4] 9.0 km (5:33 / km)
Welsh road relays. 5k race, felt crap before, during and after. Denmark has given me the worst cold imaginable. Was a really flat course part from one really steep 250m descent, which you then turned around and ran straight back up. Did 16 54 which aint crap but have a feeling that if I felt well I could go alot faster so not too chuffed.