Training Log Archive: MalIn the 7 days ending Apr 21, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Apr 21, 2013 #
Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: Inov-8 X-talons 212 2013
Little jog afterwards feeling rather ill
Orienteering race 34:05 [5] 4.8 km (7:06 / km) +190m 5:56 / km
shoes: Inov-8 X-talons 212 2013
Worked out where no.1 was so ran hard to that then drifted off slightly to no.2 ended up binning 3mins here one of which was with Rhodri. Then was with Rhodri, leading through 3, 4, 5, 7, 8 and 13, till about no.20 where he lost me eventually. Sander just about caught me up in the last section.
Binned roughly 5mins apparently according to winsplits, mainly on 2 but also 8, 13 and 16 (~30s). And a few hesitations and poor lines to some others, not overly pleased with the result then. But its positive I know I can be up there now. Need to work on my fine navigation still for next year and hopefully I'll see results climb a little more.
Fitness is much improved though on the last few years
Saturday Apr 20, 2013 #
Orienteering warm up/down 32:00 [3] 5.0 km (6:24 / km) +30m 6:13 / km
shoes: X-talons 2
Orienteering race 14:44 [5] 2.7 km (5:27 / km) +40m 5:05 / km
shoes: X-talons 2
Wasn't sure how I'd do in this, thought there were at least places sorted in my heat. So was aiming for top 7.
Fairly solid but lost ~20s on 2,6 and 7 through hesitations and distractions. Made it through to the A final, beat Cherry by 1second...he wasn't happy.
Oli won it in 13:36 (8.3%)
Orienteering race 15:41 [5] 2.7 km (5:49 / km) +50m 5:19 / km
shoes: X-talons 2
Was off first for this so aimed not to get caught up and don't come last.
Was fairly slow making sure I didn't make mistakes. Lost time on 6, 14 and 18 ~20-25s I think. But didn't get caught and didn't come last so pleased. Beat Willy for the first time this year YAY!
Kris 13:47 (13.4%)
Friday Apr 19, 2013 #
Cycling 26:00 [1] 9.7 km (2:41 / km)
shoes: Saucony Ride 5
S and C (Flexibility) 25:00 [0]
shoes: Saucony Ride 5
Thursday Apr 18, 2013 #
Fell running warm up/down 25:00 [3] 4.0 km (6:15 / km) +77m 5:42 / km
shoes: Inov-8 X-talons 212 2013
Jog afterwards with Supersaint
Fell running race 16:45 [5] 3.9 km (4:18 / km) +150m 3:36 / km
shoes: Inov-8 X-talons 212 2013
Raved on about this enough to drag a few of ShUOC out with me. For me atleast it didn't disappoint.
Set off with Crickmore but dropped a bit of time on the uphill through the muddy section and across the flat at the top where my legs went a bit. JackW, Nixon and another came past but clung on to Jack till the road. Looked behind and there was a bit of a gap behind.
Went past Jack on the road but was still a bit behind Nixon and the other guy in 4th and 5th. Across the moor I held the gap steady, then opened my gait out down the hill and reeled them in and went past both of them. Was struggling a bit through the bottom field and along the flat but had enough of a gap to hold on to 4th. Pleased with the result and time, 95secs quicker than last year and the course again wasn't in great conditions.
http://connect.garmin.com/player/299840141
Wednesday Apr 17, 2013 #
Running 48:43 [3] 9.25 km (5:16 / km) +206m 4:44 / km
shoes: X-talons 2
Ohwell, took it easier at times again today and felt a bit tired on the hills. We'll see how it goes tomorrow at Hartcliff Hill.
Tuesday Apr 16, 2013 #
Running warm up/down 31:10 [3] 6.0 km (5:12 / km) +120m 4:43 / km
shoes: X-talons 2
Back up with Willy, Millar, Weener and Treb
S and C (Drills) 5:10 [3] 0.6 km (8:37 / km)
shoes: X-talons 2
Running intervals (Foxdahls) 12:00 [5] 3.0 km (4:00 / km)
shoes: X-talons 2
10*45/15 with 1min off after a 5
Trying to keep fresh for the races this week
Felt pretty good on the first 8 or 9 then a little naff on the last
Monday Apr 15, 2013 #
S and C (Gym) 52:00 [3]
shoes: Saucony Ride 5
Felt tough! Core is going to be sore
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Ride 5
Running warm up/down 5:30 [3] 1.4 km (3:56 / km) +50m 3:20 / km
shoes: Saucony Ride 5
S and C (Drills) 47:00 [3] 2.8 km (16:47 / km)
shoes: Saucony Ride 5
S and C 6:00 [3]
90 pushups all in all, arms knackered now to go with the rest of the body
Note
Standard
Lunch
Chicken pesto pasta with salad
Tea
Beans on toast
Snack
Pack of Sainsbury pancakes before drills
Country valley oat bar
Other
2*pints