Training Log Archive: KrisIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Running long 1:25:00 [3] 17.5 km (4:51 / km) +400m 4:22 / km
Long run, felt quite rubbish to start but slowly eased into it and started to feel good after like 25 mins, then after a bit it started getting boiling.
Saturday May 30, 2009 #
Running intervals 50:00 [5] 10.0 km (5:00 / km) +450m 4:05 / km
Foxdals... Did 5 mins warm up then 35 mins of 15/15 then 10 mins cool down. Basically session felt like this. 5 mins of "ok this isn't too hard...". 20 mins of "oh my god I want to die". 10 mins of "finish, please let me finish". Whoever thought of doing this in the middle of the day is an idiot.
Friday May 29, 2009 #
Running long 30:00 [2] 6.5 km (4:37 / km)
Slow run
Strength and Conditioning 25:00 [3]
Been slacking for a while...
Thursday May 28, 2009 #
Running hills 30:00 [4] 5.0 km (6:00 / km)
Warm up then 3x up the hill by tor bay. First bit was very sandy and very very sapping. Stayed just behind rhod on the first one and then faded a lot. Tiring. Then ran down to Oxwich.
Orienteering intervals 40:00 [3] 6.0 km (6:40 / km)
Trains on Oxwich with me or rhod hanging and mark picking up. Know the area well but had to consentrate still so good middley training. Only hung one wrong and that was down to my failings at copying maps and not at reading them..
Running hills 30:00 [4] 5.0 km (6:00 / km)
Another run to another hill, by nicholsten farm, and 3x up this one. Was slightly shorter than the first one but the steps at the end were a bit solid. Then jog back to the car and a callipo. mmmm
Wednesday May 27, 2009 #
Running 40:00 [2] 9.0 km (4:27 / km)
Run down to start
Orienteering 30:00 [3] 5.5 km (5:27 / km)
Summer league number two. Really easy course, only mistakes were me getting caught up in the ming. Time on a map though
Tuesday May 26, 2009 #
Running long 40:00 [3] 7.0 km (5:43 / km)
Run down and warm up
Running intervals 50:00 [4] 5.0 km (10:00 / km)
6 x 300, and 4 x 200, 1 min recovery. Pretty fast, was doing 46s for the first few 300s but that slowed. Then was about 31/32s for the 200s.
Sunday May 24, 2009 #
Running long 1:30:00 [3] 18.5 km (4:52 / km) +500m 4:17 / km
Long run on gower. Went up 3 big hills and everything in between. Really sunny and really relaxing. :)
Friday May 22, 2009 #
Running hills 30:00 [4] 5.0 km (6:00 / km)
Did a really quick hills session. Last days of school havent been too productive for training. Too much Ice cream. Did 10 lots of this medium sized hill with a jog back down as recovery, then did 10 lots of this tiny hill with jog back down recovery. Soo hard that one. Then did one really hard effort up one big steep hill in clyne.
Wednesday May 20, 2009 #
Running long 30:00 [3] 5.0 km (6:00 / km) +250m 4:48 / km
Run with matt before O. Up Kilvey hill. Quite slow as waiting a little bit for matt.
Orienteering 35:00 [3] 5.0 km (7:00 / km)
1st summer league in Lower Swansea Valley, Tipping it down... I am thinking that the area gets better every time we go there though. Some really nice legs, but a not very in date map and some interesting hanging made it a bit hit and miss. Really enjoyed it though. Also gotta love pin punches and master maps :). Took me a few legs to realise that the best thing to rely on was my compass. Was going through a good system though which I was pleased with and was a good thing to come of it.
Tuesday May 19, 2009 #
Running intervals 1:25:00 [4] 11.0 km (7:44 / km)
Decided to make the most out of my forced rest week so I was fresh to get back to training.
Did a long warm up then 100, 120, 140, 160, 180, 200, flat out with jog back. Had a rest and then did it again twice. Sounded easy but actually all the fast running was a bit knackering. Then did a longish cool down aswell.
Did a long warm up then 100, 120, 140, 160, 180, 200, flat out with jog back. Had a rest and then did it again twice. Sounded easy but actually all the fast running was a bit knackering. Then did a longish cool down aswell.
Thursday May 14, 2009 #
Running tempo 20:00 [3] 5.0 km (4:00 / km) +100m 3:38 / km
Running :), got itchy feet so slung on the strap thing I had last time and saw how shoulder felt. Didn't feel like I was pushing too hard but did 3km in low 10 mins so slowed down a bit. Might have something to do with the first half being alot downhill mind. The second half sorted me out though. Straight back up to my house. 18 50
Cycling 30:00 [2]
Borrowed my bros bike to go see some folk, discovered how crap the brakes are, braking with my foot on the floor but only once fell off.
Tuesday May 12, 2009 #
Cycling 35:00 [2]
Saturday May 9, 2009 #
Running race 40:00 [5] 6.0 km (6:40 / km)
Warm up and heats. Felt really sluggish, no idea why. Technically a bit messy too.
Running warm up/down 25:00 [2] 2.0 km (12:30 / km)
(injured)
Warm up for final, felt really good once I started racing, bad route choice for 1 but was catching crickmore and feeling some flow but then stacked it down a hill right onto the car park below. Dislocated my shoulder and then felt it go in as I was standing up. Thought I was past the whole shoulder thing but apparantly not. Went to hospital and its gone back in fine but really painfull, got refered to fracture clinic in swansea so have to make an appointment there now. Don't know how long I'll be out running but last time it was only a week untill I started again and about a month till it felt good. We'll see what they say.
Thursday May 7, 2009 #
Running intervals 40:00 [4] 2.0 km (20:00 / km)
Speeeeeeeeeed
Strength and Conditioning 20:00 [2]
Wednesday May 6, 2009 #
Orienteering 25:00 [3] 4.0 km (6:15 / km)
Little permenant course thingy mumbles. Never been there before and actually really nice.
Strength and Conditioning 20:00 [2]
Tuesday May 5, 2009 #
Running 1:40:00 [4] 15.0 km (6:40 / km)
Ran down to harriers and did a (very) hilly short loop round clyne. Then did warm up and 3 x 800 each with a big sprint finish. Actually really hard, partly as I'd run 10k before I got there, partly cos half of it was so into the wind it was stupid, and partly because inbetween each one there was no way of keeping warm and muscles froze up. (2.17, 2.20, 2.25) Then 3 x 100 to finish (me) off. Little cool down afterwards.
On other notes I think I might have swine flu.... I've come out in rashers.
On other notes I think I might have swine flu.... I've come out in rashers.
Sunday May 3, 2009 #
Orienteering race 1:40:00 [4] 15.0 km (6:40 / km)
Warm up + FCC final long.
Wasn't too pleased with the middle so had really distinct aims for this. Firstly I wanted to be clean. Secondly I wanted to be consistant, no use being super clean on all but one control and losing it all. Thirdly I wanted to be the fastest on the longer legs. After all you ain't going to win the race on the little ones. Think I did these well. Did lose maybe 2 and a bit mins in the first half, but one of these was due to a bad route contouring round a really steep slope, and another minute and a bit from a decidedly dodgy single depression control. So think I did well for that bit. Was good through the second bit too, losing time from a bit hesitation on one and some in the slag heap from drifting a bit but kept time lost to a minimum. In all it was a good race, though I was running a bit slower than if I had pushed it more. Made up time on everyone except ralphy who it seems was a man on a mission this weekend.
Wasn't too pleased with the middle so had really distinct aims for this. Firstly I wanted to be clean. Secondly I wanted to be consistant, no use being super clean on all but one control and losing it all. Thirdly I wanted to be the fastest on the longer legs. After all you ain't going to win the race on the little ones. Think I did these well. Did lose maybe 2 and a bit mins in the first half, but one of these was due to a bad route contouring round a really steep slope, and another minute and a bit from a decidedly dodgy single depression control. So think I did well for that bit. Was good through the second bit too, losing time from a bit hesitation on one and some in the slag heap from drifting a bit but kept time lost to a minimum. In all it was a good race, though I was running a bit slower than if I had pushed it more. Made up time on everyone except ralphy who it seems was a man on a mission this weekend.
Saturday May 2, 2009 #
Orienteering race 50:00 [4] 7.0 km (7:09 / km)
Warm up + FCC final middle.
Wanted to go out hard and attack it but concentration was a bit off and lost alot through hesitations. Only a couple of biggish mistakes but lost of little 10/20s ones. Not too pleased. Map on later...
Wanted to go out hard and attack it but concentration was a bit off and lost alot through hesitations. Only a couple of biggish mistakes but lost of little 10/20s ones. Not too pleased. Map on later...