Training Log Archive: KrisIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
Running 40:00 [4]
Nos Galan 5km. Had massive cold and didn't sleep much the night before, but gave it a crack. Felt orite the first lap and was still on target for 16 mins after the second but the third was a nightmare. 16 4o in the end. Top junior though...
Tuesday Dec 29, 2009 #
Running 1:15:00 [3]
In the dark with matt. Lots of mud and some faster bits.
Sunday Dec 27, 2009 #
Running 1:00:00 [3]
Running, warming up, collecting, warming down.
Orienteering 1:05:00 [3]
Hour long score event in pembrey, running really well, only took 43 mins. Then little control pick in technical bit. 26 controls in about 2km. nice. Going well today, having to reign in some speed on the pick though. Intensity 3 is probably a lie especially for the score. Was pushing full on race pace in places.
Friday Dec 25, 2009 #
Orienteering 1:00:00 [3]
Two gaffled sprint courses against matt, pushing hard and lots of fun. Then up Cefn Bryn and home for christmas dinner...
Wednesday Dec 23, 2009 #
Running 1:10:00 [3]
Warming up
Orienteering 2:00:00 [3]
3 control pick loops and one triangles course on mallards pike. Felt like I was going well some of the time...
Monday Dec 21, 2009 #
Running 1:00:00 [2]
Ok bit of a lazy week last week.
Hour in the dark and ice with matt.
Hour in the dark and ice with matt.
Thursday Dec 17, 2009 #
Running 1:20:00 [2]
Easy run with mark and ben down penard.
Monday Dec 14, 2009 #
Running 50:00 [2] 9.0 km (5:33 / km)
Avoided S&C but went out for a very easy 50 mins with ralphy. He made my job really easy by taking the piss out of himself.
Sunday Dec 13, 2009 #
Orienteering race 2:00:00 [3] 16.0 km (7:30 / km)
M21E on Beaudesert, took it steady the first bit but then was completly knackered for the second bit. I definatly need a rest. This week was a little bit long.
Saturday Dec 12, 2009 #
Orienteering (WJS) 2:00:00 [2] 16.0 km (7:30 / km)
Welsh junior squad day, shadowed a fair bit but also had the chance to be shadowed. Running well but getting tired in parts.
Friday Dec 11, 2009 #
Strength and Conditioning 2:00:00 [3]
Cycling 15:00 [3]
Thursday Dec 10, 2009 #
Running 1:45:00 [3] 21.0 km (5:00 / km)
Bit of a guess on time...
Run out past ralph to goodwin to meet everyone then down to "flat bit" then 5 x 2km off 2 mins ish then up to daves, then 10 x hill sprints, then home.
Splits - 6.57, 6.54, 6.39, 6.35, 7.01.
Was trying to hold heart rate below about 174 for all the 2ks which meant holding back at some points. Even so, the last one still felt hard.
Run out past ralph to goodwin to meet everyone then down to "flat bit" then 5 x 2km off 2 mins ish then up to daves, then 10 x hill sprints, then home.
Splits - 6.57, 6.54, 6.39, 6.35, 7.01.
Was trying to hold heart rate below about 174 for all the 2ks which meant holding back at some points. Even so, the last one still felt hard.
Cycling 10:00 [3]
Wednesday Dec 9, 2009 #
Note
slept:8.5
Running long 2:20:00 [3] 23.5 km (5:57 / km) +560m 5:19 / km
ahr:151 max:174
Really fun long run with gg.. Took in a bit of everything, path, road, mud, hills, gruffs, rocks, mud, heather, wood, mud, bracken, mud.
Falling score 6:0 to gg. Not a good day for me on that side of things..
Falling score 6:0 to gg. Not a good day for me on that side of things..
Cycling 20:00 [3]
Tuesday Dec 8, 2009 #
Running warm up/down 15:00 [2]
Orienteering tempo 15:00 [4]
ahr:157 max:170
3 little courses round the gardens. Was going well but considering I was the mapper and planner I'd be worried. Found a few things not quite right with the map.
Running hills 20:00 [3]
ahr:160 max:175
Not a huge amount of motivation once I got to this. 2 big ones, 2 little ones, 5 sets of up downs.
Monday Dec 7, 2009 #
Strength and Conditioning 2:20:00 [2]
weight:75.4kg
Have a feeling I left the sheet I wrote it down on but here goes...
Warm up
Double leg bounds 3x6
HHS 4x4 (80,80,85,90) - Dave filmed these and on the last set was pushing up onto my toes a bit so just drop the weight back and think about technique.
SLS 3x2x8 (40)
SLD 3x2x6 (15)
Hamstring things. 3x6 - My god
Oppostie arm cable rows 3x2x8
Press up SB Knee things + SB Hamstring things 3x12
Good massaging after....
Good session after in the gardens. Nearly finished map..
Warm up
Double leg bounds 3x6
HHS 4x4 (80,80,85,90) - Dave filmed these and on the last set was pushing up onto my toes a bit so just drop the weight back and think about technique.
SLS 3x2x8 (40)
SLD 3x2x6 (15)
Hamstring things. 3x6 - My god
Oppostie arm cable rows 3x2x8
Press up SB Knee things + SB Hamstring things 3x12
Good massaging after....
Good session after in the gardens. Nearly finished map..
Running 40:00 [1]
mmm recovery...
Sunday Dec 6, 2009 #
Running race 40:00 [4]
After an odd day yesterday did the Gravy pud today... Started good just staying on Johns shoulder for the first bit and was less than 10 seconds down to the top, then got a load of time taken out of me on the descents and even managed to stack it jumping a gate so lost 30 seconds from winding myself. At that point John and other bloke had run away from me and Callum past me, but then gutted myself a bit to catch him and take third. So happy days.
Also if ralphy wasn't so lazy ShUOC would have taken the team prize with ease....
Also if ralphy wasn't so lazy ShUOC would have taken the team prize with ease....
Running warm up/down 20:00 [2]
Friday Dec 4, 2009 #
Running 50:00 [2] 10.0 km (5:00 / km)
Easy up Porters Brook.
Strength and Conditioning (Physio exercises) 20:00 [2]
Physio at hallam
Strength and Conditioning 2:00:00 [3]
Tass in sport hallam...
15 mins warm up on bike, stretching, dots, boxes, squats, bar warm up..
4 x 6 half squats 40, 80, 80, 85
3 x 6 back squats 50, 55, 80
3 x 8 calf raises into calf bounces, 10kg
3 x 10 walking dumbell lunge
3 x 12 reverse hypers
3 x 8 SB rollouts
5 mins cool down
15 mins warm up on bike, stretching, dots, boxes, squats, bar warm up..
4 x 6 half squats 40, 80, 80, 85
3 x 6 back squats 50, 55, 80
3 x 8 calf raises into calf bounces, 10kg
3 x 10 walking dumbell lunge
3 x 12 reverse hypers
3 x 8 SB rollouts
5 mins cool down
Cycling 20:00 [3]
Thursday Dec 3, 2009 #
Cycling 25:00 [3]
Running 1:40:00 [3]
Sprint to GGs, then fast warm up down to wherever... Then 5 x 6mins along flattish road. Felt good. Then run back with Chocolate bear and burglar bear. 10 x 10 sec sprints just by botanical gardens.
Wednesday Dec 2, 2009 #
Running 40:00 [3]
Sore throat and headache for the last two days, so didn't do kinder and just did a little jaunt up porters brook. 10x10second sprints aswell.
Cycling 25:00 [3]