Training Log Archive: KrisIn the 30 days ending Jun 30, 2009:
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Sunday Jun 28, 2009 #
Orienteering race 40:00 [4] 7.0 km (5:43 / km)
Swanseas good ole 2 x 2 relays. Bit like two 20 min intervals. Going reasonably hard for each of them but definatly felt like I had another gear. Really turned it up on the end of the first one to try not to embarrass myself by being beaten by lucy butt (shorter course) but still got owned by little william reynolds.
Feel really good. Have done short sharp sessions since last tuesday and have finished each one feeling like I could do some more and maybe even have gone up a gear. My technique is feeling really disciplined aswell which is the first time in a long while I could have said that. So in all its a good feeling.
Feel really good. Have done short sharp sessions since last tuesday and have finished each one feeling like I could do some more and maybe even have gone up a gear. My technique is feeling really disciplined aswell which is the first time in a long while I could have said that. So in all its a good feeling.
Saturday Jun 27, 2009 #
Orienteering race 45:00 [4] 8.0 km (5:38 / km) +200m 5:00 / km
Whitford. Focused on being smooth and disciplined.
Feeling really good about my oing at the moment. Nice time for it to happen.
Feeling really good about my oing at the moment. Nice time for it to happen.
Friday Jun 26, 2009 #
Orienteering 45:00 [3] 7.0 km (6:26 / km) +200m 5:38 / km
Summer league on llanmadoc hill.
Thursday Jun 25, 2009 #
Orienteering (Sprinty) 25:00 [4] 6.0 km (4:10 / km)
Went to Blaenavon to check out Rhoddys lil sprint map. Warm up and then a 3.1km course in 14 mins. No north lines as Rhoddy cant do em yet but felt good.
No matter what anyone says I didn't cheat one bit.
And especially not ween.
No matter what anyone says I didn't cheat one bit.
And especially not ween.
Wednesday Jun 24, 2009 #
Note
(rest day)
Mmmm rest.
Tuesday Jun 23, 2009 #
Orienteering 1:15:00 [3] 14.0 km (5:21 / km)
Forest sprint and middle training. Doing quite well but tired at the end.
Monday Jun 22, 2009 #
Orienteering 1:40:00 [2] 14.0 km (7:09 / km)
Training in forest of dean. Really knackered at the end but going well at start.
Sunday Jun 21, 2009 #
Orienteering long 1:25:00 [2] 14.0 km (6:04 / km) +400m 5:19 / km
Harvester... Notmuch sleep so this was a bit of a slow one. Only a couple of small mistakes though, pleased with how clean it was.
Thursday Jun 18, 2009 #
Orienteering tempo 50:00 [4] 8.0 km (6:15 / km)
Sprint o practise in clyne gardens. Rocked round a 4.7 k course and 2/3s of another 5kish course as I was low on time. Really technical little alleyways and buildings in parts and dead quick and hilly streets and park for the rest. Felt like I was going well today. 28ish minutes for 4.7k. Problem was that near the end of the first course I rubbed my eye and lost a contact lense and so did the rest one eyed.
Running 1:00:00 [3] 6.0 km (10:00 / km)
Harriers. Pretty easy but legs a bit heavy. 600, 2 x 300, 4 x 200, 3 x 120
Wednesday Jun 17, 2009 #
Orienteering 30:00 [3] 5.0 km (6:00 / km)
Summer league on penmaen. Took it like a sprint course and did ok with this but was really overgrown and brackenny.
Tuesday Jun 16, 2009 #
Strength and Conditioning 25:00 [2]
Did lots of random sit ups press up planks etc before harriers, really knackered me out.
Running intervals 1:05:00 [4] 7.0 km (9:17 / km)
Warm up as usual, then 2 x 4 x 400, splitting the 400s into 200m at 1500 pace and then sprint to finish. 60 seconds between runs and 7 mins between sets.
This hurt.
This hurt alot.
Feel better for having done it though.
Then a warm down and home.
This hurt.
This hurt alot.
Feel better for having done it though.
Then a warm down and home.
Sunday Jun 14, 2009 #
Running 40:00 [2] 6.0 km (6:40 / km)
Really easy jog, stomach has been feeling crap
Saturday Jun 13, 2009 #
Running long 2:25:00 [3] 26.0 km (5:35 / km) +600m 5:00 / km
Long O on the gower. Was more like a very long run though. Was meant to be 20k but was a bit off.
Friday Jun 12, 2009 #
Strength and Conditioning 40:00 [2]
Thursday Jun 11, 2009 #
Running hills 1:05:00 [4] 8.0 km (8:08 / km) +400m 6:30 / km
Ok was going to seperate this out into the random bits but can't be bothered.
10 mins of warming up jog
20 mins of hills. Took between 42-47s up and then had roughly 75s jog back down. 10 lots of it.
Then another little jog, and 10 mins of drills and stretching etc, really just to loosen up as my legs were very heavy.
Then 15 mins of up downs on the grass. Fairly mindnumbing but then again I had a 3 hour exam today that I knew very little about, so my mind was already numb.
Then a jog back to teh car.
10 mins of warming up jog
20 mins of hills. Took between 42-47s up and then had roughly 75s jog back down. 10 lots of it.
Then another little jog, and 10 mins of drills and stretching etc, really just to loosen up as my legs were very heavy.
Then 15 mins of up downs on the grass. Fairly mindnumbing but then again I had a 3 hour exam today that I knew very little about, so my mind was already numb.
Then a jog back to teh car.
Wednesday Jun 10, 2009 #
Orienteering 45:00 [2] 4.5 km (10:00 / km) +300m 7:30 / km
Ok in my defence my heart wasn't in it as I had 3 hours of stats to revise for when I got back home, and it was very hilly and I didn't warm up, but yes I got beaten by little ben.
Was mainly clean and uninspired the whole way apart from one massive mistake where it was like 50:50 cause by me and the map. Ran into green bit looking for the open bit near the control, saw an open bit like 15 - 20 degrees away from where me compass was going but went to it and got very lost. Was a massive extra felled bit but oh well.
Was mainly clean and uninspired the whole way apart from one massive mistake where it was like 50:50 cause by me and the map. Ran into green bit looking for the open bit near the control, saw an open bit like 15 - 20 degrees away from where me compass was going but went to it and got very lost. Was a massive extra felled bit but oh well.
Tuesday Jun 9, 2009 #
Running warm up/down 45:00 [2] 4.0 km (11:15 / km)
Long warm up, short warm down.
Running race 20:00 [5] 5.0 km (4:00 / km)
5km race on the front. 5th, happy with how I ran the race as the first two guys were under 15 and would have been suicide to try and cling on to them. Had the first woman right on my shouder all the way and though she past me and drew out a 50m ish lead with about a k to go, I showed her how to sprint finish at the end. Not really happy with the time but its passable for now. Splits, 3.02, 3.16, 3.28 (really slow, didn't realise it at the time though), 3.23, 3.18. So a lesson on how not to pace. Really don't feel that bad now so should have just run a bit faster methinks.
16.29
16.29
Sunday Jun 7, 2009 #
Running long 1:30:00 [3] 18.0 km (5:00 / km) +400m 4:30 / km
Long run in every sort of weather under the sun, part boiling, part horizontal torrential rain but sadly nothing inbetween.
Saturday Jun 6, 2009 #
Strength and Conditioning 25:00 [3]
Friday Jun 5, 2009 #
Strength and Conditioning 45:00 [1]
Ok, second physio thing for my shoulder, been doing stuff with the resistance bands and today she had me doing some random stuff with a wobble boardy thing and rowing and throwing stuff, shoulders tired afterwards.
Also spent an hour playing football (which is tiring but not training) and got some very cheap sunglasses. :)
Also spent an hour playing football (which is tiring but not training) and got some very cheap sunglasses. :)
Thursday Jun 4, 2009 #
Running hills 1:00:00 [3] 9.5 km (6:19 / km)
Long warm up, then 4 x up this hill in clyne, run back down then bit of a rest then huge effort up hill by me.
Wednesday Jun 3, 2009 #
Orienteering tempo 40:00 [3] 5.0 km (8:00 / km) +250m 6:24 / km
Summer league, cefn bryn. Really good course, really middle styled. One mistake, going to 15 before 14 but not noticing and trying to do 14 to 15 from number 15. Spent like 3 mins on it. Good otherwise.
Tuesday Jun 2, 2009 #
Running intervals 1:45:00 [3] 14.0 km (7:30 / km)
Run down to harriers, then long warm up, tiny session, (1000m break 600m break 400m fast 400m jog 400m fast) then run home. As such all the intervals were very flat out, legs still quite tired afterwards.
Monday Jun 1, 2009 #
Strength and Conditioning 20:00 [2]