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Training Log Archive: Mal

In the 7 days ending Apr 3, 2011:

	activity	#	time	miles		km		+m				load
	Running	4	2:50:40	21.42	(7:58)	34.48	(4:57)	105				135.4
	S and C	6	1:59:30	2.36		3.8						48.0
	Orienteering	1	44:23	4.78	(9:17)	7.7	(5:46)	155	48 /	52c	92%	44.4
	Total	7	5:34:33	28.57		45.98		260	48 /	52c	92%	227.8
	[1-5]	4	4:35:03
averages - sleep:9.2 rhr:42

2:27

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» now

Sunday Apr 3, 2011 #

Note
rhr:44 slept:9.5

Not feeling too bad but cold a little chesty this morning but going to not over do it and try get back healthy before next week.

S and C (Flexibility) 10:00 [0]

First weekend day off for ages enjoyed it

Saturday Apr 2, 2011 #

Event: Nottingham Uni Sprint Races

Note

Feeling a lot better today, going to go to the Nottingham sprints but take it easy as it's only training for next week

10 AM

Running 30:00 [2] 5.76 km (5:12 / km) +20m 5:07 / km
(sick) shoes: Asic's GT-2150

Didn't realise quite how far the station was from the uni and then didn't really know where to go when I got there

S and C warm up/down 5:00 [3] 0.3 km (16:40 / km)
(sick) shoes: Asic's GT-2150

A few drills with Schorah before the races to loosen up a bit after the jog

Orienteering race 12:07 [5] *** 2.3 km (5:16 / km) +35m 4:54 / km
spiked:16/17c (sick) shoes: Asic's GT-2150

Nottingham Sprints Course A
Aimed to take it steady and focus on the navigation but just kind of set off at my normal race pace and it didn't feel too bad. Was clean though the whole course but took the open gate through to no.9 so should be disqualified I guess. Still pleased as my running and navigation were fine

Orienteering race 16:57 [5] *** 2.8 km (6:03 / km) +65m 5:25 / km
spiked:16/18c (sick) shoes: Asic's GT-2150

Nottingham Uni Sprints Course B
Again probably ran it a bit too hard, had Ralph one minute behind me and Kris two, held Ralph off till about halfway. One slight mistake where I hesitated on no.6 where the map was a little unclear and another where I headed down towards no.18 and realised it was an uncrossable hedge so had to back track a little

Orienteering race 15:19 [5] *** 2.6 km (5:53 / km) +55m 5:20 / km
spiked:16/17c (sick) shoes: Asic's GT-2150

Nottingham Uni Sprint Course C
Noticed the uncrossable open gate this time so ran round to two. Was fine early on but a little slow, Ash was chasing down one minute on me and gaining then managed to get away from him and was clean. Slight hesistation on no.7 though stopping early then realised lost probably about 10secs?

Running warm up/down 5:00 [1] 1.0 km (5:00 / km) +15m 4:39 / km
shoes: Asic's GT-2150

Short lop with Ash afterwards

Friday Apr 1, 2011 #

Note
(sick) (rest day)

Getting better probably won't do anything this weekend as next weekend is more important

Thursday Mar 31, 2011 #

Note
(sick) (rest day)

Grrrrr!!!

C • angry dog! 1

Wednesday Mar 30, 2011 #

Note
rhr:42 slept:9.0 (sick) (rest day)

Didn't sleep very well and after a couple of signs on monday and tuesday I'm now ill :(

C • join the club 12

Tuesday Mar 29, 2011 #

Note
rhr:40 slept:9.0

8 AM

S and C (Flexibility) 22:30 [0]

Usual

6 PM

Running 32:05 [3] 7.02 km (4:34 / km) +20m 4:30 / km
ahr:153 shoes: Asic's GT-2150

Increased pace jog down to Woodbourn stadium to try out the Hallamshire session

S and C warm up/down 5:00 [3] 0.5 km (10:00 / km)
ahr:133 shoes: Asic's GT-2150

Got there a little late so straight in to drills

Running intervals 28:15 [5] 4.0 km (7:04 / km)
ahr:155 max:189 shoes: Asic's GT-2150

Did 8*500m with 100m/75sec rest was meant to do 10 but pussyed out on the main group 5 and 6 as I just generally felt a bit shit, hadn't really eaten since lunchtime which wouldn't have helped then joined back in to finish the session. Pace was meant to be around 5km time so roughly 1:40 per rep, times were: (I think)

1.29
1.28
1.30
1.29
1.29
1.29
1.35
1.36

So I think I was running a bit too fast to begin with and need to sort out a pace which I can keep up as consistant speed will improve me more than one maximal then the rest trailing

Running warm up/down 5:00 [2] 1.2 km (4:10 / km)
ahr:130 shoes: Asic's GT-2150

Jog round the track with Aiden afterwards legs felt shit and started cramping at the end...need to keep better hydrated

Monday Mar 28, 2011 #

10 AM

Running 27:00 [2] 5.5 km (4:55 / km) +40m 4:44 / km
shoes: Asic's GT-2150

Jog down to the station after first lecture to pick up tickets for the weekend then jog back up through Furnival and Devonshire dropped down on to Eccy road then ran along there till tesco

12 PM

S and C 27:00 [0]

Normal morning session but was too tired to get up this morning

6 PM

Running 41:00 [3] 9.2 km (4:27 / km) +10m 4:26 / km
ahr:150 shoes: Asic's GT-2150

Jog down to EIS via Treb's feeling a bit shit after about halfway.
Jog back from Kelly's

S and C 50:00 [3] 3.0 km (16:40 / km)
ahr:120 shoes: Asic's GT-2150

The usual, legs feeling tired on anything where I had to lift them high tired glutes from yesterdays heather.
Then felt dead after the 800m
A bit of stretching
Couple of laps warm-up/down with a few strides also

Running race 2:20 [5] 0.8 km (2:55 / km)
ahr:177 shoes: Asic's GT-2150

Wasn't really sure what she wanted, if it was full effort or controlled to get the most out of it so I reckon it was somewhere in between so could probably go a little bit quicker?
Didn't really fancy it beforehand as my legs started to feel knackered about then.
Really think more track sessions would benefit me as I need to be able to push through tiredness towards the end of a race

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