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Training Log Archive: Treb

In the 7 days ending Sep 22, 2013:

activity # timemileskm+m
  Running7 5:32:52 40.35(8:15) 64.94(5:08) 432
  Core/ Strength3 2:10:00
  Orienteering1 1:02:12 8.54(7:17) 13.74(4:32) 10530c
  Stretching/Rolling/Yoga3 35:00
  Total13 9:20:04 48.89 78.68 53730c
  [1-5]10 8:45:04
averages - weight:85kg

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Sunday Sep 22, 2013 #

12 PM

Running warm up/down 11:27 [2] 2.84 km (4:02 / km)
shoes: White, shoes 2

Bit of a warm up jogging around with Poo Boy discussing some of his indiscretions and him reminding me that he has found a job before I have (think this is the motivation I needed).

Orienteering race 1:02:12 [5] *** 13.74 km (4:32 / km) +105m 4:22 / km
30c shoes: White, shoes 2

London City Race. Started out ok and running well and then my legs started feeling more and more drained and they really didnt want to move much more after the map change. Navigation was going well at the start as well, until i took the scenic route choice to have a look at a building site and Poo Boy went straight past me. After the map change I was just trying to keep running and not make any more mistakes. In the last section got caught by Ben S and Adam Potter, legs were really tired and struggled to stick with them both.

Running 7:37 [3] 1.28 km (5:57 / km)
shoes: White, shoes 2

Short jog with Adam after the race

Saturday Sep 21, 2013 #

4 PM

Running long 1:22:00 [3] 15.7 km (5:13 / km) +263m 4:49 / km
shoes: Walsh Black

Longish Run with Ali, went out to do the same loop as last week but there was a wedding going on in Harlstone and we didn't think they would appreciate us running through the reception so took a slightly longer loop around the golf course. Heading up towards Holdenby Ali was feeling pretty rough so I let him cut across a field while I ran around through the farm yard.
Not sure the distance and time are completely accurate as i turned my watch off while we were dealing with a cow and forgot to turn it back on so have sort of guessed distance using map my run to work out the missing section.

Friday Sep 20, 2013 #

3 PM

Core/ Strength 45:00 [3]

6 PM

Running 38:46 [2] 7.33 km (5:17 / km)
shoes: Walsh Black

Run up to the moors did that loop and the through little Brington and down the Carriage drive. Had a couple of interesting moments with some cows and also ended up having a crab apple fight.

Thursday Sep 19, 2013 #

6 PM

Running warm up/down 9:40 [1] 1.67 km (5:47 / km)
shoes: White, shoes 2

Down to the lake car park

Running intervals 37:23 [4] 9.23 km (4:03 / km)
shoes: White, shoes 2

Interval session at the track. 9x 800m with 200m jog recovery. Told to run at about 80secs lapping which we managed on some went a couple of seconds slow on a couple a little too fast on others. Legs feeling good while running but calf a little tight on the recoveries.
2:40, 2:42, 2:42, 2:41, 2:35, 2:35, 2:34, 2:39, 2:35

Running warm up/down 11:42 [1] 1.22 km (9:35 / km)
shoes: White, shoes 2

11 PM

Stretching/Rolling/Yoga 10:00 [0]

Wednesday Sep 18, 2013 #

3 PM

Core/ Strength 45:00 [3]

6 PM

Running 48:34 [2] 9.33 km (5:12 / km) +110m 4:55 / km
shoes: Walsh Black

Run with Ali. Did the Short East Haddon loop and added a bit behind the church. The ploughed fields were a little heavy going and will probably get worse as the winter goes on which is going to be really fun.
11 PM

Stretching/Rolling/Yoga 10:00 [0]

Tuesday Sep 17, 2013 #

5 PM

Running 9:42 [1] 1.67 km (5:49 / km)
shoes: Supra

Running intervals 26:15 [4] 5.85 km (4:29 / km)
shoes: Supra

Couldn't get a lift to athletics tonight so went out to do intervals from home in the drizzly shit rain. 5 reps up and down the avenue of trees behind the church, about 550m long so reps about 1.1k and on a slope so down hill for the first half of the intervals and up hill on the way back. Took 90 secs recovery.
3:56, 3:53, 3:54, 3:55, 3:51

Running warm up/down 9:08 [1] 1.13 km (8:05 / km)
shoes: Supra

Jog home

Monday Sep 16, 2013 #

6 PM

Running 40:38 [2] 7.69 km (5:17 / km) +59m 5:05 / km
shoes: Walsh Black

Slowish run with Willy and Ali. Same loop as the other day with an extra loop through Little Brington and an extra bit in the village. Highlight of the run was definitely Willy and Ali head butting each other when they tried to shoulder barge me.
7 PM

Core/ Strength 40:00 [3]

11 PM

Stretching/Rolling/Yoga 15:00 [0]

Now that i have actually regained some flexibility and stretching doesn't hurt more than giving birth I have decided to move the intensity down to 0.

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