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Training Log Archive: Shminty

In the 7 days ending Sep 14, 2008:

activity # timemileskm+m
  Running7 4:24:00 35.98(7:20) 57.9(4:34)
  Orienteering1 1:18:49 6.49(12:08) 10.45(7:33) 385
  Stretching5 1:05:00
  Massage2 30:00
  Hill Reps1 10:00 0.87(11:30) 1.4(7:09)
  Wobble Board1 10:00
  Total7 7:37:49 43.34 69.75 385

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Sunday Sep 14, 2008 #

Event: Ilkley Moor
 

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315

Didn't warm up enough

Orienteering 1:18:49 [4] 10.45 km (7:33 / km) +385m 6:22 / km
shoes: Inov8 RocLite 315

Was pretty slow on first bit due to bracken/rock. After six though could start to speed up. Need to work on hills and terrain running, but already new that.

Not many mistakes no2, 4, 9 lost about 1.30 in total. Went further right on 19 but missed a really steep descent so didn't really lose anything.

Saturday Sep 13, 2008 #

Running 22:00 [3] 5.2 km (4:14 / km)
shoes: Inov8 RocLite 315

Did a bit of hurdling over the concrete barrier, although i put my foot on the top most of the time. Ground isn't really even enough either side.

Friday Sep 12, 2008 #

Running 20:00 [4] 5.2 km (3:51 / km)
shoes: Inov8 RocLite 315

Unsure on time, jogged the first bit easy but ran hard on the rest.
Shin was fine, r calf twinged a few times

Running 36:00 [4] 8.9 km (4:03 / km)
shoes: Inov8 RocLite 315

As Z was going to Delamere decided I may as well go and have a run as well. Parked half way between Fox Howl and Barns Bridge on the main track junc. Ran along the road on muddy then indisdinct paths, down to Delamere East, round the northern part then as I was aiming for 40mins cut off the bottom part, ran south of the car park, cross road and by the campsite then railway, past Go Ape, then back up and across to car (didn't see the Lake).

Had put some Ibrof on before i started driving to make sure it wasn't a problem, although its been ok for the last few days.

Stretching 10:00 [1]

Wobble Board 10:00 [1]

Thursday Sep 11, 2008 #

Running 30:00 [3] 6.3 km (4:46 / km)
shoes: Inov8 RocLite 315

Stopped on way back to do hill reps

Hill Reps 10:00 [5] 1.4 km (7:09 / km)
shoes: Inov8 RocLite 315

Normal 'hill'
21s
23s
23s
23s
23s
1 minute extra rest
21s
22s
23s
23s
22s

Felt like I was floating up the hill on first interval, not quite so easy after that. Jogged back down after each interval.

Massage 10:00 [1]

r shin before run

Stretching 10:00 [1]

Wednesday Sep 10, 2008 #

Running 1:10:00 [3] 14.5 km (4:50 / km)
shoes: Inov8 RocLite 315

To Delamere

Run with TomB taking in most of Delamere, except for the East. Parked in the East and went up Old Pale, and back round the other side of the Lake. Were getting near to the car and decided to do another route, about 40 mins for the first 8k loop. then went West towards Fox Howl then into the north and back east to the car.

Good run didn't really notice any problems. As we weren't sure how far we had done out there we were guessing what pace we were running. Guessed between 4.30 and 4.40 which probably would have been about right with the odd stop here and there and starting off a bit slower.

Massage 10:00 [1]

Before i drove to Delamere

Massage 10:00 [1]

r shin
pm

Stretching 10:00 [1]

Tuesday Sep 9, 2008 #

Running 42:00 [3] 9.8 km (4:17 / km)
shoes: Inov8 RocLite 315

bridge-track-bridge- 5x0.7 lap of field

Felt quite good a part from a few of the middle laps. Was running faster than yest, but still only intensity 3.

Felt calf on last half a km. Has been a little sore last few days but long as i stretch its ok, hopefully would have gone in a few days.

Stretching 25:00 [1]

Monday Sep 8, 2008 #

Running 34:00 [3] 7.0 km (4:51 / km)
shoes: Inov8 RocLite 315

Forgot shin treatment before hand but seemed ok. Stopped on way out and in the middle to do some 'jumping' practise on the concrete barrier, about 80cm high. 5 on way out, 10 in the middle.

Stretching 10:00 [1]

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