Training Log Archive: Roger GIn the 7 days ending Feb 21, 2010:
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Sunday Feb 21, 2010 #
Event: ESOC SoSOL Newtyle Hill
12 PM
Running 20:00 [2]
warmup and down
Orienteering 1:14:00 [4]
Tough terrain - a few mistakes but nothing too drastic - running much slower than would hope, feeling the effects of last 10 days training
left achilles pretty sore - especially on rutted icy ground
calf felt great - no probs
left achilles pretty sore - especially on rutted icy ground
calf felt great - no probs
Saturday Feb 20, 2010 #
12 PM
Walk 2:20:00 [1]
Hill Walk up the back of Glenmore Lodge - one of the most stunning days - very cold and snowy
Orienteering 40:00 [4]
5km o-training on Loch Vaar - lots of snow so tough to keep going
Friday Feb 19, 2010 #
12 PM
Running 50:00 [3]
planned to rest but such a nice day. Decided on a recovery run out the back of Braco. partly in terrain. had to walk one hill feeling the effects of last night
Calf ok / achilles a bit sore
Calf ok / achilles a bit sore
Thursday Feb 18, 2010 #
7 AM
Cross Trainer 30:00 [3]
Moderate pre Physio session on the cross trainer. 700 cals for the session.
6 PM
Running 33:00 [3]
First hills this year and hopefully not the last! Good warm up and down.
Intervals 38:38 [5]
As a first hill session thought I'd take it easy and protect calf. Didn't prove that way, with Jon nailing the first set and was way out in front, I wasn't holding back.
Legs felt heavy through all 3 sets but didn't get worse so the times were consistent. Meant I managed to sneak a head of Jon on last set.
Based on Jon's times around 2:44, 1:45, 0:59 for the 3 sets
Quality session and very enjoyable - thanks Jase.
Legs felt heavy through all 3 sets but didn't get worse so the times were consistent. Meant I managed to sneak a head of Jon on last set.
Based on Jon's times around 2:44, 1:45, 0:59 for the 3 sets
Quality session and very enjoyable - thanks Jase.
Wednesday Feb 17, 2010 #
8 AM
Running 30:00 [3]
Steady run. Dropped car at Norton House and ran into work
6 PM
Running 40:00 [2]
Run from work back to car in near darkness. Felt tired and calf feeling a little fragile so took very easy.
Tuesday Feb 16, 2010 #
8 AM
Gym 40:00 [2]
10 minute run on treadmill, 10 minutes on bike, 20 minutes stretching / claf strength before physio
6 PM
Intervals 20:00 [4]
no watch - so nicked from Jon
Intervals on the track. Until we decided after 2 reps that it was too slippery and moved across to the pitches. It was better there although the session would have been a little more efficient if I could count!
As a result we did 3-2-1-2-2:30-1:30-1-1approx-0:45-0:30-0:15 with 30secs between them apart from the one that was too long and the one that was only 15secs.
Fastest I've run for 3 months - taking it carefully. Short reps pretty much at the same pace as long
Intervals on the track. Until we decided after 2 reps that it was too slippery and moved across to the pitches. It was better there although the session would have been a little more efficient if I could count!
As a result we did 3-2-1-2-2:30-1:30-1-1approx-0:45-0:30-0:15 with 30secs between them apart from the one that was too long and the one that was only 15secs.
Fastest I've run for 3 months - taking it carefully. Short reps pretty much at the same pace as long
Running 33:00 [2]
Warm up laps and drills and warm down - very gentle.
Monday Feb 15, 2010 #
Orienteering 1:15:00 [3]
Hanging controls (napkins) for Dawn and Pauline in Hermitage Woods. Lost phone so had to retrace steps - doh!
6 PM
Gym 55:00 [3]
advanced palates and hard circuits this week