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Training Log Archive: Rich

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m
Running	18	16:55:43	100.06		161.02		1585
Orienteering	6	7:10:10	37.72	(11:24)	60.7	(7:05)	1760	126 /	139c	90%
Strength and Conditioning	4	1:40:00
Cross Training	2	1:30:00
Total	23	27:15:53	137.77		221.73		3345	126 /	139c	90%

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Sunday May 31, 2009 #

Orienteering race 37:18 [4] *** 5.6 km (6:40 / km) +20m 6:33 / km
ahr:164 max:175 spiked:10/12c shoes: Asics

NOC Summer League @ Rushcliffe CP

12 control map memory norweigion. Lots of fenced enclosures that were OOB meant alot of running around but the navigation was generally pretty easy. Made a small mistake at #4 because there was another control just before the right one and then couldn't remember the area around #9 and lost a couple of minutes.

Nice day but very warm to be running in the open sunshine with very tight muscles.

Note

Didn't WU or WD - Not very good!

Saturday May 30, 2009 #

Running intervals 35:00 [5] 7.0 km (5:00 / km) +150m 4:31 / km
ahr:156 max:174 shoes: Asics

45/15's on the hills

Did 2 sets of 15 with a five minute break. Lets feeling pretty stiff despite stretching.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +20m 4:53 / km
shoes: Asics

Slightly longer WD than normal because my legs felt v.heavy.

Friday May 29, 2009 #

Running 27:02 [2] 4.8 km (5:38 / km) +60m 5:18 / km
ahr:139 max:159 shoes: Asics

With the day off work I went for a steady run to loosen up my legs which are pretty tight from yesterday. Beautiful morning with not a cloud in the sky.

Route: http://www.gmap-pedometer.com/?r=2866793

Running 11:47 [2] 2.5 km (4:43 / km) +15m 4:35 / km
ahr:147 max:162 shoes: Asics

Run up to the pool.

Running 12:07 [2] 2.5 km (4:51 / km) +25m 4:37 / km
ahr:144 max:156 shoes: Asics

Run home from the pool.

Cross Training (Swimming) 30:00 [2]

Went to the pool for a bit of relaxation and strength training. Unfortunately I had forgot it was half term so it was full of kids and only had half the pool to work with. It wasn't too bad but had had enough aften half an hour. Did a range of legs only and arms only stuff to mix things up a little.

Thursday May 28, 2009 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +15m 6:30 / km
shoes: Asics

To and from the School including around the field.

Running intervals 40:00 [5] 10.0 km (4:00 / km) +150m 3:43 / km
ahr:159 max:178 shoes: Asics

Sutton Harriers Intervals

200m on 200 jogging recovery.

Started with the hard 200's on the downhill sections. After 20mins swapped so that the hard sections were on the uphill sections. I think one of the section's was not quite 200 as I was doing around 26s for one of the 200 sections and ~29 for the other.

Wednesday May 27, 2009 #

Cross Training (Football) 1:00:00 [2]
ahr:128 max:166 shoes: Asics

Gave football with work again and my ankle was fine! Not many there tonight and all the other pitches were disserted. Apparently there was a football match on in Rome between a couple of amateur sides for the county cup or something which everyone was getting excited about. Not sure why it's not like Forest were playing.

Tuesday May 26, 2009 #

Running intervals 40:00 [5] 7.0 km (5:43 / km) +50m 5:31 / km
ahr:152 max:177 shoes: Asics

Sutton Harriers Intervals

Laps of the cricket pitch in pairs 1 off 1 on.

~1min per lap and getting 1.00-1.10 rest

1:00 - 147/161
1:00 - 149/168
1:00 - 150/169
1:01 - 154/169
1:01 - 153/171
1:01 - 158/172
1:03 - 152/170
1:02 - 149/171
1:00 - 147/172
1:00 - 152/172
1:00 - 153/174
1:00 - 154/172
0:59 - 155/173
1:01 - 159/174
0:59 - 155/172
1:01 - 151/172
0:59 - 158/174
1:00 - 154/172
0:59 - 153/173
0:56 - 158/175

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Asics

To and from training with some drills

Monday May 25, 2009 #

Running warm up/down 20:00 [2]

Lots of stretching at home as my muscles were really tight.

Running tempo 40:31 [4] 9.8 km (4:08 / km) +65m 4:00 / km
ahr:159 max:169 shoes: Asics

Tempo Run out around Kingsmill Reservoir and back:

http://www.gmap-pedometer.com/?r=2857491

Saturday May 23, 2009 #

Running intervals 55:00 [5] 10.5 km (5:14 / km) +180m 4:49 / km
ahr:163 max:176 shoes: Inov8 Flyroc 310

3 x sets of 15 45/15 inetervals on the hills/ terrain.

~5mins rest between sets

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Inov8 Flyroc 310

To and from intervals with drills etc

Thursday May 21, 2009 #

Running warm up/down 40:00 [2] 3.0 km (13:20 / km) +20m 12:54 / km
shoes: Asics

To and from training plus extra WU and stretching afterwards.

Strength and Conditioning 35:00 [2]

Core strengthening exercises

Running intervals 45:00 [5] 7.5 km (6:00 / km)
ahr:147 max:177 shoes: Asics

Pyramids at intervals tonight

1min, 2min, 4min, 6min then again in reverse.

Walking recovery of 1min, 1.5min, 2min, 3min between.

Tuesday May 19, 2009 #

Running warm up/down 25:00 [2] 2.0 km (12:30 / km)
shoes: Asics

Running race 27:24 [5] 4.8 mi (5:42 / mi) +110m 5:20 / mi
ahr:178 max:185 shoes: Asics

Road Race Summer League Event

9th Place - pretty happy with that with plenty of climb and rather muddy paths.

Route: http://www.gmap-pedometer.com/?r=2840402

Officially 4.8 miles

Sunday May 17, 2009 #

Orienteering race 1:12:21 [5] *** 12.2 km (5:56 / km) +470m 4:58 / km
ahr:169 max:177 spiked:30/30c shoes: VJ Twister #2

Bentley Woods Regional

Despite a mini hangover I ran pretty well with very few if any mistakes. Had left my watch in interval mode after yesterday so it was bleeping constrantly so had to sort that out on the way to #1 which slowed my down a little. Desperate for a wee early on so had to stop for ~30s on the way to #6. Long leg was far too easy and no other mistakes bar about 2 5seconders. Lost abit of time over some of the last few because of the bloody nettles! I really do have a phobia. Ran a long way round to the penultimate control to avoid any which lost me around 30s.

Running warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Inov8 Flyroc 310

Saturday May 16, 2009 #

Running intervals 35:00 [5] 7.0 km (5:00 / km) +120m 4:36 / km
ahr:149 max:173 shoes: Inov8 Flyroc 310

45/15's on the hills

2 sets of 17 with a brief rest between

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +10m 7:19 / km
shoes: Inov8 Flyroc 310

Friday May 15, 2009 #

Strength and Conditioning 20:00 [1]

Ankle strengthening exercises

Thursday May 14, 2009 #

Running intervals 40:00 [5] 9.75 km (4:06 / km)
shoes: Asics

550m intervals with ~100m jogging recovery. Forgot my watch but I was apparently doing around 1:50 per 550m

C • wow - if that means you did... 2

Running warm up/down 30:00 [2] 2.5 km (12:00 / km) +20m 11:32 / km
shoes: Asics

Running to and from training and around the field. A bit quicker than normal because I was a few mins late and then is was throwing it down on the way home. Some good static stretching after the session also.

Wednesday May 13, 2009 #

Running long 1:49:30 [3] 21.7 km (5:03 / km) +300m 4:43 / km
shoes: Asics

Long run home from work. Joints felt like they took a bit of a pounding tonight. getting ready for some new trainers I think.

Tuesday May 12, 2009 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +20m 8:04 / km
shoes: Asics

Running intervals 40:00 [5] 7.2 km (5:33 / km) +30m 5:27 / km
ahr:166 max:180 shoes: Asics

Sutton Harriers Intervals

Marked out circuits of around 800m around the field with approximately 120m on 80 off; 30s standing recovery at the end of each lap:

4:01 - 156/170 - as normal didn't know exactly what I was doing!
3:50 - 164/175
3:48 - 164/174
3:49 - 165/178
3:48 - 168/176
3:48 - 166/175
3:47 - 169/177
3:49 - 167/175
3:39 - 169/176

Monday May 11, 2009 #

Strength and Conditioning 15:00 [2]

A few core stretch exercises. Never get time for a full core session so will have to get in the habit of doing some here and there.

Sunday May 10, 2009 #

Running warm up/down 35:00 [2] 2.5 km (14:00 / km) +50m 12:44 / km
shoes: VJ Twister #2

WU/WD in relation to th BEMC.

Orienteering race (BEOC - Middle) 39:49 [5] **** 6.2 km (6:25 / km) +175m 5:38 / km
ahr:174 max:183 spiked:25/29c shoes: VJ Twister #2

BEOC Middle - Grace Dieu

Have to be pretty happy with that really, certainly not clean but felt the best running I have this season.

Got #1 nicely but was slightly hesitant into #2 as I hadn't visualised properly. #3 was fine the went up the wrong path to #4 without realising and lost about 30-40s by relocating, having to climb obver a rocky densely vegetated hill and the extra distance. 5-9 was goo and got in a good rythem. I was confident going into #10 but as soon as I got past the crag (my AP) things didn't seam quite right. after ~30s of trying to relocate I luckily spotted it up the hill over the bilberry. Lost another 30s at 11 - thought I had spotted the green screened stuff just before the control; obviously hadn't as I later realised that was thick bilberry. Anyway eventually stumbled across it.

Fine through to 16 and decided to come straight back out of 16 the way I went in. However the hill didn't look that steep so I went straight up. Bad mistake ended up doubling back to climb down and lost 20-30s as a result. From here to 22 was the best part of my course and although slightly hesitant into 23. Poor route out of 23 lost me a little more time and was slightly hesitant on 25.

Coming out of 26 I hit the edge of the field and a large patch of nettles. I have a big phobia of them ever since 'that Harvester' so wasted 40s by running back where I had just come from to find away around.

Slight miss on the last control lost me another 20s which lost me a place to Duncan - bugger.

Total loss ~3:30

Saturday May 9, 2009 #

Event: British Elite Sprint & Middle Champs

Orienteering 17:00 [4] *** 4.0 km (4:15 / km) +70m 3:54 / km
spiked:18/18c shoes: Asics

Pre ran the mens final to make sure all the controls were still there and found a new fence just after the spectator controls so had to go and report that.

Orienteering 2:00:00 [2] 12.0 km (10:00 / km) +200m 9:14 / km
shoes: Asics

Just put down some time for running around checking controls fetching them in etc. No idea really how long or what distance I was covering. Also spent a good number of hours putting controls out but much of that was only walking.

C • Thanks 8

Thursday May 7, 2009 #

Note
(rest day)

14 hour day at work today down in London so too tired for training and didn't get home until after intervals had started.

Wednesday May 6, 2009 #

Running tempo 20:00 [4] 4.75 km (4:13 / km) +45m 4:01 / km
shoes: Asics

Run to the station to fetch my car.

Tuesday May 5, 2009 #

Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +20m 9:37 / km
shoes: Asics

Running to and from Sutton Harriers Intervals

Running intervals 42:22 [5]
ahr:156 max:176

Sutton Harriers Intervals

~150m on 150m off in a 600m ish circuit with a slight decline on the efforts for the first 15mins then switched to doing the effords uphill and finally left out the longer efforts just doing the shorter ones.

Efforts - 25s; 36s; 25s; 32s; 25s; 33s; 25s; 32s; 24s;

300m effort to switch - 1:06

28s; 34s; 25s; 30s; 25s; 31s; 27s;

Then the shorter of the two efforts - 28s; 27s; 26s; 26s; 27s; 25s; 24s;

Strength and Conditioning 30:00 [1]

Ankle strengthening on the wobble board. One legged 15mins each. need to get back in the habit of doing more S&C both core and ankles.

Sunday May 3, 2009 #

Event: BEOC Long Race

Event: The "Mike Nelson BOKTrot" NATIONAL EVENT & FCC Final

Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +30m 9:26 / km
shoes: VJ Twister #2

WU run to the start and the normal stuff.

Running warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: Asics

Gentle jog to WD afterwards.

Orienteering race 1:52:56 [5] *** 16.1 km (7:01 / km) +645m 5:51 / km
ahr:168 max:181 spiked:28/32c shoes: VJ Twister #2

BEOC Long - New Beechenhurst

Good run for the most part with just one major error of around 3mins at #19. Ian N caught me six mins by #15 which I was a little agrieved with a the time but to be fair he flew around the first half. Was content to finish just a few seconds behind him.

First half was a little scrappy especially the funny first two controls. Struggled along the slopes with my ankles and my route choice to #5 lost me alot of time. I then went over on my ankle to #8 which slowed me down for a time.

Time loss
#1 - hit the depression by the stream and should have then been just across the other side. Didn't happen like that don't know what was going on - (~20s).

#2 - Much rougher than the map indicates and hesitating alot as a couldn't work it out on the map (~20s)

#5 - A bit right to start with then hit the path and started to climb. For some bright idea I though it would be quicker to contour on the steep slope - wrong. (~50s)

#13 - Too far left (~30s)

#15 - Got pulled far too far around the hill leaving 14. (~30s)

#19 - No proper attack point so didn't enter the complicated pit area with confidence. Didn't know exactly where I was so had to go out to relocate. (3min 20s)

#29 - followed ian too far right (~20s)

Total ~6.10

Saturday May 2, 2009 #

Event: NGOC Regional Event & FCC Cup Final

Running warm up/down 40:00 [2] 7.0 km (5:43 / km) +50m 5:31 / km
shoes: VJ Twister #2

Running the very long distance to and from the start/ finish as part of a WU/ WD.

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: VJ Twister #2

Normal WU stuff once at the start.

Orienteering race 30:46 [4] *** 4.6 km (6:41 / km) +180m 5:36 / km
ahr:173 max:181 spiked:15/18c shoes: VJ Twister #2

0007 Middle Distance Race

Took this one steady aiming to get it right and not burn myself out for tomorrow's long. Pretty good race with only a few slight enevitable wobbles with the nature of the bingoy terrain.
#4 - slightly left (~20s)
#13 - High and left hitting the veg boundary and coming back (~30s)
#17 - came in too early as the edge of the green wasn't obvious (~20s)

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