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Training Log Archive: Treb

In the 28 days ending Feb 28, 2014:

	activity	#	time	miles		km		+m
	XC Skiing	7	10:13:32	51.31	(11:57)	82.57	(7:26)	1677
	Skiing (Downhill)	5	10:04:51	48.37		77.85
	Running Road	12	6:19:00	41.07		66.1		754
	Orienteering	4	2:27:54	13.04		20.99		587	69c
	Running on Paths	3	1:47:36	11.05	(9:44)	17.78	(6:03)	200
	The Track	2	1:04:25	8.97	(7:11)	14.44	(4:28)
	Stretching/Rolling/Yoga	3	45:00
	Circuits	1	42:30
	Core/ Strength	1	35:00
	Cycling	1	30:00
	Walking	1	20:00	0.62	(32:11)	1.0	(20:00)
	Total	32	34:49:48	174.44		280.73		3218	69c
	[1-5]	32	34:39:48
averages - weight:83kg

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Tuesday Feb 25, 2014 #

6 PM

Running Road 33:50 [2] 5.97 km (5:40 / km) +102m 5:13 / km
(injured) shoes: Gel-DS Trainer

Jog down to intervals with the boys but decided against them as knee seems to be getting worse. So just went for a jog with Kris and then back to wait for the others to finish.

Monday Feb 24, 2014 #

5 PM

Circuits 42:30 [4]
shoes: Gel-DS Trainer

Smashing ShUOC circuits.

Running Road 13:04 [1]
(injured) shoes: Gel-DS Trainer

Jog with Kris to test the knee. It is sore and swollen.

Saturday Feb 22, 2014 #

10 AM

Running on Paths warm up/down 18:12 [1] 1.28 km (14:13 / km) +31m 12:41 / km
shoes: Supra

Jog to the start of BUCS with Cherry. Sort of wishing I hadn't done a warm down.

Orienteering race 1:21:52 [4] *** 11.38 km (7:12 / km) +436m 6:02 / km
24c shoes: Supra

BUCS. This did not go so well. Cherry started 4mins behind me caught and went through me, had a fall as he was pulling away and lost a whole load of motivation and confidence and started going far too slowly. Seemed to be struggling with the terrain but think that might just be lack of practise.

Running on Paths warm up/down 8:26 [1] 0.98 km (8:36 / km)
(injured) shoes: Supra

Warm down with Cherry this went worse than the race. Think I need to replace my Supras as they have no grip and i managed to slip over and smash my knee quite badly.

Thursday Feb 20, 2014 #

5 PM

Running Road 37:04 [3] 7.87 km (4:43 / km) +61m 4:32 / km
shoes: Gel-DS Trainer

Work to training.

The Track intervals 23:06 [4] 5.06 km (4:34 / km)
shoes: Gel-DS Trainer

Half of Athletics today so save legs a little.
2x 400, 600, 800 all with 200m jog recovery. told to do 80secs lapping and managed that or a little faster on all of them.

Tuesday Feb 18, 2014 #

5 PM

Running Road 27:21 [3] 6.42 km (4:16 / km) +66m 4:03 / km
shoes: Gel-DS Trainer

Work to Abington, felt heavy but seemed to be moving quicker than I thought, legs still feeling a bit tight but easing up as the run went on. Nice to do the run in the light for a change.

6 PM

Running Road warm up/down 12:13 [1] 2.12 km (5:46 / km) +6m 5:41 / km
shoes: Gel-DS Trainer

Run over to the Race Course for the session.

Running Road intervals 34:33 [4] 8.45 km (4:05 / km) +32m 4:01 / km
shoes: Gel-DS Trainer

3 laps of the race course with 2mins recovery. Laps measured at 2.77.
As legs had not felt particularly great on the run to training tried to ease into the session and just open up the legs, managed to get quicker times than I expected and felt strong on the last one so picked up the pace and push a bit harder.
9:50 9:52 and 9:35

Running Road 11:12 [3] 1.99 km (5:38 / km)
shoes: Gel-DS Trainer

Run back to the cars.

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Monday Feb 17, 2014 #

7 PM

Running Road 31:24 [3] 6.76 km (4:39 / km) +77m 4:24 / km
shoes: Gel-DS Trainer

Got dropped off at Duston and ran hom, added a couple of loops of the village to get a bit of extra distance.

10 PM

Stretching/Rolling/Yoga 15:00 [1]

Legs are still feeling very tight in the calves, quads and glutes.

Stretching/Rolling/Yoga 10:00 [0]

Saturday Feb 15, 2014 #

Note
(rest day)

Had planned on running before heading to London but woke and my legs were feeling very fatigued and tight in calves, quads and glutes, so I decided to take a bit of a rest day.

Friday Feb 14, 2014 #

10 AM

Running on Paths 34:18 [3] 6.72 km (5:06 / km) +68m 4:52 / km
shoes: Inov8 x-talon

Friday morning run.

Thursday Feb 13, 2014 #

5 PM

Note

Very glad I didnt have to run from work today as a body was found in the underpass I normally go through to get to the track.

6 PM

Running Road warm up/down 11:32 [2] 2.44 km (4:44 / km) +12m 4:37 / km
shoes: Gel-DS Trainer

Loop into Upton and back to the track.

The Track intervals 41:19 [5] 9.38 km (4:24 / km)
shoes: Gel-DS Trainer

Track session. 600, 400, 200 with 200m jog recovery between them.
Quite a windy day but seemed to be hitting the times on the reps, apart from the 4s which were all slightly off. Picked it up on the last one as legs seemed to be feeling good. Legs seem to have recovered after a couple of days without skiing.
1:48 1:13 30
1:50 1:12 32
1:48 1:11 32
1:49 1:13 32
1:46 1:09 27

Running Road warm up/down 8:19 [1] 0.9 km (9:14 / km) +4m 9:02 / km
shoes: Gel-DS Trainer

Wednesday Feb 12, 2014 #

10 AM

Cycling 30:00 [2]
shoes: Gel-DS Trainer

Bit of time on the bike at the Gym.

Core/ Strength 35:00 [3]
shoes: Gel-DS Trainer

Finding out whether I have gained any strength with all the XC. Think I am still about the same but my stomach was definitely still complaining about the all the double polling.

1 PM

Note
weight:83kg

Did a weigh in to see what I am at after the holiday. This is 3kgs less then the army weighed me at two weeks before I went so not completely sure our scales are right as don't think I have lost much fat or muscle since then.

4 PM

Running on Paths 46:40 [3] 8.8 km (5:18 / km) +101m 5:01 / km
shoes: Inov8 x-talon

Bit of a run/ swim around the fields. The wind was very strong and it felt like I was standing still at some points. I am fairly sure about 7k of the run was underwater, fairly sure the farmers should cut their losses and just start planting rice in their new paddy fields.

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Tuesday Feb 11, 2014 #

6 PM

Running Road warm up/down 11:52 [1] 1.9 km (6:15 / km) +23m 5:53 / km
shoes: Gel-DS Trainer

Jog around the park to start point Legs feeling a little tired.

Running Road intervals 28:18 [4] 6.74 km (4:12 / km) +68m 4:00 / km
shoes: Gel-DS Trainer

4x 1mile 2mins recovery Tried not to push these to hard and just see how legs felt after last week.
5:22, 5:42, 5:25, 5:38
The return mile has slightly more climb. Legs were feeling quite good by the end think I just needed to get used to running and not having sticks stuck to my feet.

Running Road 12:31 [1] 1.95 km (6:25 / km) +19m 6:07 / km
shoes: Gel-DS Trainer

Jog back to the cars.

Monday Feb 10, 2014 #

11 AM

Running Road 44:08 [2] 8.36 km (5:17 / km) +164m 4:48 / km
shoes: Gel-DS Trainer

After being left alone in a page from the Ikea catalogue I decided to go out and see if the week of XC Skiing had given be the Cardio system of a pro. It hadn't. But me legs felt surprisingly good. Unfortunately I couldn't find the path into the woods that I wanted so just ended up running up hill to as close to the woods as I could get until I came to a slightly larger road so carried on up hill until the summit of that. Then turned around and took a turn that got me very lost. Not completely sure how I found my way back to Cherry' flat.

Sunday Feb 9, 2014 #

12 PM

XC Skiing 43:26 [2] 5.57 km (7:48 / km) +169m 6:46 / km

A little hangover buster with Cherry after everyone else had left. We were both suffering but got through it by discussing the events of Saturday night.

Saturday Feb 8, 2014 #

2 AM

Walking 20:00 [4] 1.0 km (20:00 / km)

Me and Josh thought it was a brilliant idea to walk back from the bar and I went the wrong way and ended up heading up a horribly steep red run.

10 AM

XC Skiing 1:03:23 [3] 7.4 km (8:34 / km) +292m 7:09 / km

Woke up feeling slightly worse for wear after last nights antics but the weather was brilliant and we set out a little later than planned for the cabin we went to a few days before in the hope it was open. Absolutely brilliant run up to the top even feeling rough had to appreciate how good the views were. And the cafe was open so got to have waffles for lunch.

XC Skiing 1:06:18 [3] 11.5 km (5:46 / km) +98m 5:32 / km

Back down an extended way to take in a few more views and some very steep and scary hills that were insanely quick. according to my watch I got up to just below 80km/h but this seems a little quick.

3 PM

XC Skiing 51:27 [3] 3.78 km (13:37 / km) +215m 10:36 / km

Down to the shop for dinner with Cherry and Myles then back up the hill. Down the blue run again with alot of falling and then back up the hill which was horrendous! Found a run that looked flatter to get back but it had some horrible hills and I hit a bit of a wall and was really struggling near the end.

Friday Feb 7, 2014 #

10 AM

XC Skiing 1:15:28 [4] 11.92 km (6:20 / km) +86m 6:07 / km

XC down the blue run near our house, which meant a lot of falling over, then around the lake in Geilo. Today was a lot flatter and we were working hard on getting the technique right, including getting some tips off an old woman that kept on catching us up on the flat and downhills. Took a short cut across the lake at one point which took us across some extremely narrow little bridges. Met up with Myles and Hong Kongs new XC super star and went for the worlds most expensive pizza.

XC Skiing 1:03:30 [4] 8.5 km (7:28 / km) +110m 7:01 / km

After spending a few hours annoying waitresses and other people eating in Peppes Pizza we went out for an afternoon around the other end of the lake. This was a bit more undulating and had some horribly steep sections that I attempted to push up. Unfortunately there were also some very steep downhill sections that I struggled to stay standing on all the way down. The snow had been falling all day and the tracks were getting a little blocked and makings tougher, came back on the short cut across the lake. Seemed to get the technique a bit more correct by the end.

Thursday Feb 6, 2014 #

10 AM

Skiing (Downhill) 1:43:31 [2] 20.0 km (5:11 / km)

Another day of down hill, went to the far side of the resort with Cherry and Myles on the ski bus. Did a while load of blue runs practising parallel turning, and holding some speed with the turns. Then back via the supermarket and a walk back to the lifts, which is brutal in ski boots. Then back over the hill to the cabin for lunch.

2 PM

Skiing (Downhill) 1:48:21 [2] 19.93 km (5:26 / km)

An afternoon on the slopes just over the hill from us, think we covered all of the blues and I managed a couple of short reds. got to the last lift with a, bit of time to spare before closing so managed to fit two more runs in. I was very lucky I didn't fall over though as think I would have missed the last lift. As it happened I managed to just make it. Think I am progressing quite well, getting more confident and linking the turns together.

Wednesday Feb 5, 2014 #

10 AM

XC Skiing 1:50:00 [4] 15.86 km (6:56 / km) +332m 6:17 / km

Morning ski with Josh and Cherry, the first hour was nearly completely up hill, and it was brutal! Then it all seemed to become a bit easier and and slightly less steep on the last run to the cafe. THAT WASN'T OPEN!!! After this extremely annoying discovery we turned around to head back and found out that the less steep up hill was actually down hill, and we had to head up again. After crossing the summit of the run it was all down hill back towards the start, this meant going fast for a prolonged distance and falling over a good amount, ruining all of the freshly cut tracks.

3 PM

XC Skiing 1:10:00 [4] 10.02 km (6:59 / km) +219m 6:18 / km

Afternoon ski with Josh and Cherry. I am now completely dead. The view was once again very white. Having a break and doing downhill tomorrow.

Tuesday Feb 4, 2014 #

10 AM

Skiing (Downhill) 2:34:48 [2] 19.71 km (7:51 / km)

The second day of attempting to ride down a hill on two sticks. Started off on a couple of green runs with Cherry trying to teach me how to parallel turn, seemed to be a bit of improvement so we moved on to the big blue slopes on the other side of the hill. Then had to go shopping which involved skiing into the town. And walking back to the lift after which was not to much fun. Back to the cabin via a couple of lifts and a rather undulating track, before attempting the blue slope outside the cabin again, I manage to drop the milk carton which was a ball ache.

2 PM

XC Skiing 1:10:00 [4] 8.02 km (8:44 / km) +156m 7:57 / km

Learning XC with Josh. This is fucking hard work! And I struggled with some of the downhills. Seemed to be getting a little better with the technique and the balance by the end. Going to do a longer one tomorrow.

Monday Feb 3, 2014 #

10 AM

Skiing (Downhill) 2:00:00 [3]

First morning in Geilo and only second time skiing so just stuck to the green to try and get the confidence up. Only a few falls.

2 PM

Skiing (Downhill) 1:58:11 [3] 18.21 km (6:29 / km)

Afternoon and the Australian lift attendant took pitty on me after seeing me massively fail on my first blue run. So on his advise I ditched the poles and practised the green run a few more times doing more snow plough. It has ruined my quads, but managed the blue back to the cabin with only a couple of falls.

Sunday Feb 2, 2014 #

11 AM

Running Road warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Gel-DS Trainer

Orienteering race 19:04 [5] *** 4.15 km (4:36 / km) +83m 4:11 / km
13c shoes: Gel-DS Trainer

BSC Final. A really fun head to head race. Unfortunately I got caught out by a bit of local knowledge in the castle so only got second in my heat. But it then turned out my EMIT had not registered in number 11.

Running Road warm up/down 8:31 [1] 0.83 km (10:16 / km) +26m 8:52 / km
shoes: Gel-DS Trainer

Short jog in the rain.

12 PM

Note

This was a really fun weekend some of the best sprint races I have done. But it really highlighted that I need to work on my control flow and looking ahead. Although on a positive my running seems to be going well and I was feeling strong.

Saturday Feb 1, 2014 #

10 AM

Running Road warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Gel-DS Trainer

Jog around the field and then to the start. Wore a light jacket to the start and I felt extremely under dressed compared to the Norwegians in their 15 layers.

Orienteering race 20:43 [5] ***
23c shoes: Gel-DS Trainer

BSC Second race. I thought this one went a little better but still lost time on some foolish mistakes and hesitations. Forgot my watch so not got the distance for this one.

Running Road warm up/down 10:00 [1]

2 PM

Running Road warm up/down 3:31 [1] 0.4 km (8:47 / km) +24m 6:46 / km
shoes: Gel-DS Trainer

Warm up for the afternoon's activities.

Orienteering race 5:31 [5] *** 1.06 km (5:12 / km) +20m 4:45 / km
4c shoes: Gel-DS Trainer

First loop of the afternoon's five short races. These were very fast but extremely easy to lose time on think every hesitation lost me a place or two.

Running Road warm up/down 2:16 [1] 0.25 km (9:04 / km) +21m 6:23 / km
shoes: Gel-DS Trainer

Break between the race.

Orienteering race 5:01 [5] 0.9 km (5:34 / km) +17m 5:06 / km
shoes: Gel-DS Trainer

Loop C. Went in a more complexed section of the of the town.

Running Road warm up/down 5:25 [1] 0.48 km (11:17 / km) +40m 7:58 / km
shoes: Gel-DS Trainer

Orienteering race 4:44 [5] 0.98 km (4:50 / km)
shoes: Gel-DS Trainer

Starting to do a little better as I start to recognise sections of the map.

Running Road warm up/down 6:56 [1] 0.27 km (25:41 / km) +9m 22:01 / km
shoes: Gel-DS Trainer

Another rest and they are getting longer.

Orienteering race 5:49 [5] *** 1.3 km (4:28 / km) +19m 4:10 / km
5c shoes: Gel-DS Trainer

Loop E. Getting very tired by this point.

Orienteering race 5:10 [5] 1.22 km (4:14 / km) +12m 4:02 / km
shoes: Gel-DS Trainer

Loop A as the final loop. Really annoyed that all the pastries were gone by the time we finished.

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