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Training Log Archive: bradc

In the 7 days ending Mar 9, 2008:

activity	#	time	miles		km		+m
Running	3	2:42:56	16.95	(9:37)	27.28	(5:58)	785	165 /	0%
Orienteering	1	1:12:14	6.96	(10:23)	11.2	(6:27)	325
Gym	1	59:55	7.06		11.36
Strength training	1	35:00
Intervals	1	23:00	2.49	(9:15)	4.0	(5:45)
Total	6	5:53:05	33.45		53.84		1110	165 /	0%

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Sunday Mar 9, 2008 #

Orienteering race 1:12:14 [4] *** 11.2 km (6:27 / km) +325m 5:38 / km
ahr:150 max:160 shoes: Jalas Black FLX

Again, poor. My legs were tired from yesterday, so whilst I only made (say) 4 mins of mistakes I was still 14 mins down on Dixie. Should have been 10 mins faster - the nav was trivial, really, and there was a lot of track running. V tired by the end.
Lucked out with the sunny weather!
Nearly expired eating the world's largest piece of carrot cake in Dobbies cafe afterwards... all that good work undone :-)

C • Have your cake and eat it 2

Saturday Mar 8, 2008 #

Running race (Hill race) 38:30 [5] 6.4 km (6:01 / km) +380m 4:38 / km
shoes: Walsh PB Extremes

"Birnam Hill Classic" race - a WildOutdoors production. Thought I wasn't going to get to run as Beccy was ill, but she gave me a pass so I headed off up into the rain with Lard and Rosco. Dead lucky with the weather for the race, but I had a poor run. I was nowhere on the climb (pathetic!), had an OK descent, then had nothing left on the undulating run back to the finish (and went for a 45s wander to boot, following Spenceley!).
Oh well, it was nice to be out again and the chat after was grand.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Walsh PB Extremes

say 5 mins before, 10 after.

Friday Mar 7, 2008 #

Gym (Cross-trainer) 40:00 8.86 km (4:31 / km)
ahr:152 max:162 shoes: Nike Air Zoom

10 mins warm-up, high knees, then 30 mins cross-country, pretty hard.

Gym (Rowing) 9:55 [4] 2.5 km (3:58 / km)

Pushed hard on the Concept 2, 1km in 3:51 and 2km in 7:50.

Gym warm up/down (Stretching) 10:00 [1]

Sit-ups and lots of stretching to try to work out the tightness in my left hamstring.

Thursday Mar 6, 2008 #

Running hills (Hill run) 51:21 [3] 9.35 km (5:30 / km) +290m 4:45 / km
ahr:152 spiked:165/shoes: Walsh PB Extremes

Stopped off at Witherslack Hall (south Lakes) on way north from Oldham and did a (shortened) loop of Whitbarrow Scar. I normally love this run, but today it was turgid: my legs were stiff and sore, and the niggling injury I've been carrying at the top of my left hamstring was troubling me more than usual. My worst run here by some margin (and it's usually a 16km run). Still, it was lovely to be out after two days in meetings, driving and manning a stand, and the top of Whitbarrow was as cool and whacky as ever. Love that limestone pavement.

C • Whitbarrow ... 2

Tuesday Mar 4, 2008 #

Running (Road & trail) 33:05 [2] 6.03 km (5:29 / km) +115m 5:01 / km
ahr:146 max:164 shoes: Asics GT-2120 road

Such a lovely morning that I couldn't resist a jog before work. And a jog was all it was - the legs are still like lead. Hope I shake this soon.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
ahr:137 max:153 shoes: Saucony Grid Jazz Omni

Jogging to and from the FVO terrain intervals.

Intervals (Terrain) 23:00 [5] 4.0 km (5:45 / km)
ahr:162 max:177 shoes: Saucony Grid Jazz Omni

FVO terrain intervals. 12 x ~260m on tussocky ground, with ~95m jog recovery back to start. Good session, short so we all had to push hard. Felt better than expected, reasonable pace. Jase was attacking the hills, Jack was really pushing the fast finishes, and his dad was very strong too! Janine's advice on powering with our arms was timely and really worked. Saved the fastest one to last - 3:33/km. Much more fun than the track.

Monday Mar 3, 2008 #

Strength training (Home circuits) 35:00 [1]

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