Training Log Archive: LeakieIn the 7 days ending Sep 13, 2009:
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Sunday Sep 13, 2009 #
Orienteering race 34:47 [5] *** 5.0 km (6:57 / km) +90m 6:23 / km
spiked:10/16c shoes: Orange Inov8
JIRCs relays - Lagan meadows & Belvoir forest.
YORKSHIRE :)
Came 3rd which I guess is pretty good - caught up 4mins at the start so very chuffed with that. Then it went downhill - bad route choices, tiredness, got stuck in some bush thing & no. 122 - what a stupid control. 7 an half mins, whoops. some shoddily mapped OOB, but i know it is my own fault for focusing too much on racing & not enough on the navigation. sorry guys!
YORKSHIRE :)
Came 3rd which I guess is pretty good - caught up 4mins at the start so very chuffed with that. Then it went downhill - bad route choices, tiredness, got stuck in some bush thing & no. 122 - what a stupid control. 7 an half mins, whoops. some shoddily mapped OOB, but i know it is my own fault for focusing too much on racing & not enough on the navigation. sorry guys!
Orienteering warm up/down 15:00 [2]
Saturday Sep 12, 2009 #
Event: JIRC's
Orienteering race 42:46 [5] *** 5.8 km (7:22 / km) +150m 6:32 / km
spiked:13/16c shoes: Orange Inov8
JIRCs Individual Day - Slievenagore, Ireland
Had a well good run some how & came 2nd :D waheey!
Thought I was pretty scrappy with technique, lost 30secs on no. 1 by faffing in the wrong section && 1min on no. 6 at least when i was stood right next to it, damn!!
Didn't feel especially like I was running very fast but clearly i must have been. Quite enjoyed the race. Had a really positive 'I can do it' frame of mind at the start so perhaps this helped out.
Had a well good run some how & came 2nd :D waheey!
Thought I was pretty scrappy with technique, lost 30secs on no. 1 by faffing in the wrong section && 1min on no. 6 at least when i was stood right next to it, damn!!
Didn't feel especially like I was running very fast but clearly i must have been. Quite enjoyed the race. Had a really positive 'I can do it' frame of mind at the start so perhaps this helped out.
Orienteering warm up/down 30:00 [2]
Wednesday Sep 9, 2009 #
Running warm up/down 10:00 [1]
Running 50:00 [3] 10.0 km (5:00 / km) +130m 4:42 / km
shoes: Trainers
My last run around these parts for a wee while ~ had a nice evening jog round gateforth via the hough for a few hilly laps.
Had a bit of calf cramp so stopped for a little stretch half way.
Felt okay, very warm evening with a pretty sunset :)
Had a bit of calf cramp so stopped for a little stretch half way.
Felt okay, very warm evening with a pretty sunset :)
Tuesday Sep 8, 2009 #
Running warm up/down 20:00 [2]
Running intervals 17:00 [5] 3.2 km (5:19 / km)
ahr:177 max:201 shoes: Trainers
Pyramid intervals - well happy, knocked a few seconds off the laps since the last time I was doing these. Maybe didn't even push hard enough at the start if I took off so much time at end, not consistent enough.
Splits & max HR for each lap:
1. 58sec 170bpm
Rest
2. 55 sec 173bpm
2. 57 sec 184bpm
Rest
3. 56sec 177bpm
3. 58sec 189bpm
3. 57sec 193bpm
Rest
4. 57sec 182bpm
4. 59sec 194bpm
4. 57sec 197bpm
Rest
5. 53sec 191bpm
5. 54sec 201bpm
Rest
6. 50sec 194bpm
Splits & max HR for each lap:
1. 58sec 170bpm
Rest
2. 55 sec 173bpm
2. 57 sec 184bpm
Rest
3. 56sec 177bpm
3. 58sec 189bpm
3. 57sec 193bpm
Rest
4. 57sec 182bpm
4. 59sec 194bpm
4. 57sec 197bpm
Rest
5. 53sec 191bpm
5. 54sec 201bpm
Rest
6. 50sec 194bpm
S&C 10:00 [0]
Monday Sep 7, 2009 #
Gym 20:00 [2]
Variety of hand weights & diff exercises to tone
Note
(rest day)