Training Log Archive: ShmintyIn the 7 days ending Mar 15, 2009:
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Sunday Mar 15, 2009 #
Running warm up/down 30:00 [1] 3.5 km (8:34 / km)
shoes: Inov8 RocLite 315 no.2
Start 2.5km
Orienteering 1:02:29 [3] 10.5 km (5:57 / km) +350m 5:06 / km
shoes: Inov8 RocLite 315 no.2
Farleton Knott
CSC Heat
Brown 9.4km
Northrop 59mins
Not a bad run, but was being weary of the limestone pavement trying not to damage the ankles.
Strange feeling in right hamstring running out of no.2 and had to stop and stretch it for a bit but then it seemed to be ok.
Chasing Nigel down to 17 tripped over something and slid head first along some grass. Somehow managed to avoid all rocks and other obstacles, my lucky day.
CSC Heat
Brown 9.4km
Northrop 59mins
Not a bad run, but was being weary of the limestone pavement trying not to damage the ankles.
Strange feeling in right hamstring running out of no.2 and had to stop and stretch it for a bit but then it seemed to be ok.
Chasing Nigel down to 17 tripped over something and slid head first along some grass. Somehow managed to avoid all rocks and other obstacles, my lucky day.
Saturday Mar 14, 2009 #
Running 1:05:00 [3] 11.3 km (5:45 / km)
DEE Winter Weekend
Morning run with chris K+O, aidan, ed, sean, matt w
Was quite a slow pace until we got to arnside tower at 6km, as we had to keep stopping and waiting. A better pace after that as some of us took a slightly longer route.
http://www.mapmyrun.com/run/united-kingdom/arnside...
Morning run with chris K+O, aidan, ed, sean, matt w
Was quite a slow pace until we got to arnside tower at 6km, as we had to keep stopping and waiting. A better pace after that as some of us took a slightly longer route.
http://www.mapmyrun.com/run/united-kingdom/arnside...
Orienteering 30:00 [3] 4.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2
Hamsfell in the afternoon. 3.8km control pick, but controls were too far apart with too much detail in between to be a proper control pick. Was clean throgh most but too far left on 7, sure I'd made a mistake in the same place when I've been there previously. Path not on path the looks very like a path on the map a bit further south.
Friday Mar 13, 2009 #
Running 20:00 [3] 3.8 km (5:16 / km)
shoes: Inov8 RocLite 315 no.2
Down and back from the park. Ran at a good intensity in warm up but was gentle coming back. Shin wasn't so great on the tarmac so stuck to the grass where I could.
Running 5:00 [4] 1.38 km (3:37 / km)
shoes: Inov8 RocLite 315 no.2
Decided it was time to try out some intervals again, physio said this should be ok, along with longer runs.
Just wanted to get them moving again and get the lungs/heart used to it so didn't do too much. Two laps of endcliffe park field with stretching in between. Thought about upping the pace in last 200m but legs were having none of it. Hamstrings twinged a few times but that was about it.
Had about a 3-4 min rest in between them.
Just wanted to get them moving again and get the lungs/heart used to it so didn't do too much. Two laps of endcliffe park field with stretching in between. Thought about upping the pace in last 200m but legs were having none of it. Hamstrings twinged a few times but that was about it.
Had about a 3-4 min rest in between them.
Running 30:00 [2] 6.5 km (4:37 / km)
shoes: Inov8 RocLite 315 no.2
Got to Arnside at 5, no-one else there so went for a run a bit of a run round the coast and back over the hill, didn't go to the top of the Knott though.
http://www.mapmyrun.com/run/united-kingdom/arnside...
http://www.mapmyrun.com/run/united-kingdom/arnside...
Thursday Mar 12, 2009 #
Strength 7:00 [1]
Running 36:00 [2] 7.25 km (4:58 / km)
shoes: Inov8 RocLite 315 no.2
Just a plod up porters brook. Up was fine but wasn't thinking about legs at all. As soon as I started to think about them things started to tighten up. Right shin was a bit of a problem but probably just a reaction to all the road running I did yesterday.
Not sure on time, think I was on about 30mins in endcliffe park before I ran back up the short way.
Not sure on time, think I was on about 30mins in endcliffe park before I ran back up the short way.
Wednesday Mar 11, 2009 #
Running 23:00 [3] 5.0 km (4:36 / km)
Jog to hallam then around the edge of endcliffe park and a race up riversdale road with a bike.
Note: only 1.2k to hallam not 1.5 which I've been using the last few weeks.
Note: only 1.2k to hallam not 1.5 which I've been using the last few weeks.
Gym 1:30:00 [3]
Bar warm up (x2), better than last week
Back Squats 55kg (10) 60kg (8) 62kg (6) 65kg (6) - Little bit less than two weeks ago, thought I had only got up to 60.
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (8-8-8)
Split DB 10kg 3*10 on each side
Plank circuit x 3, 1 mins rest
Didn't take nearly as long this week, maybe as it was only me doing them.
Back Squats 55kg (10) 60kg (8) 62kg (6) 65kg (6) - Little bit less than two weeks ago, thought I had only got up to 60.
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (8-8-8)
Split DB 10kg 3*10 on each side
Plank circuit x 3, 1 mins rest
Didn't take nearly as long this week, maybe as it was only me doing them.
Running 1:05:00 [3] 13.0 km (5:00 / km) +234m 4:35 / km
Was intending on jogging up with shuoc to sportsman in crosspool and then to have a bit of a jog round hallamshire golf course and back. Then decided I might just to the first sportsman in the circuit, not quite realising how far I was going to run. Didn't race and danger, tom, little rob and neil soon got ahead and eventually I lost site of them and had to wait for Marcus and Zanthe to catch me up to know where I was going. Left them in hillsborough and went along to tesco and back along crookesmore road. Legs are feeling a bit pounded at the moment but haven't run that far on tarmac in a long time, if ever. However had no hamstring pain which was good.
http://www.mapmyrun.com/route/gb/norton/8810503163...
http://www.mapmyrun.com/route/gb/norton/8810503163...
Tuesday Mar 10, 2009 #
Running 37:00 [2] 7.5 km (4:56 / km)
Jog down to hallam for physio then a bit of a jog afterwards. Surprisngly was feeling really tired.
http://www.mapmyrun.com/route/gb/norton/6063971266...
http://www.mapmyrun.com/route/gb/norton/6063971266...
Physio 1:00:00 [1]
Monday Mar 9, 2009 #
Circuits 50:00 [3]
Was ten mins late from labs but warm up had only just started so didn't really miss anything.
45secs doubles
5 exercises 8 groups
45secs doubles
5 exercises 8 groups
Running 8:00 [2] 1.5 km (5:20 / km)
Jog home. Bag came undone on way back, sure I did it up properly and jeans fell out. Just hope I don't realise in next few days I'm missing something that fell out before i'd relaised it was open.