Training Log Archive: harleyIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Strength&Conditioning 20:00 [2]
Tuesday Apr 28, 2009 #
Run 1:00:00 [4]
3.5km muddy woodland circuit 16:17 (finishing with 1km uphill
3.5km warm down jog
Flexibility/Mobility 20:00 [1]
Monday Apr 27, 2009 #
Bike 15:00 [2]
Gym 1:00:00 [5]
knackered
I think i'm slowly wasting away - very little strength & can't get anywhere the hills reps I was doing
Bike 15:00 [3]
Sunday Apr 26, 2009 #
Run long 50:00 [4]
steady run on SV, did about 8kms
2.5km uphill warm up
then my timed 3.5km woodland circuit 17.25,
incl 1km uphill finish 4.55
then 2km jog back
l.achilles aching at the end but it didnt last
Strength&Conditioning 20:00 [2]
Saturday Apr 25, 2009 #
Bike 1:00:00 [3]
slept:7.5 shoes: Dawes 62 fixed CX
Note
Strength&Conditioning 30:00 [2]
Thursday Apr 23, 2009 #
Strength&Conditioning 40:00 [3]
slept:7.0
Tuesday Apr 21, 2009 #
Strength&Conditioning 10:00 [2]
slept:6.0
Sunday Apr 19, 2009 #
Run 6:00:00 [3]
slept:5.0
Flexibility/Mobility 15:00 [1]
Saturday Apr 18, 2009 #
Run warm up/down 10:00 [2]
slept:4.5
Run race 1:01:00 [4] 4.1 km (14:53 / km) +220m 11:44 / km
OMG! what a dreadful run for the premier event of the O season
Forgot it was 1:7500 and overshot first control into a parallel error lost 2mins at least. Something dodgy on no 6 (lots of peeps had problems) but I lost 6 mins on a platform behind a yew tree in the white. Plenty of other silly errors.
Basically I was too tired after 1/2 bottle of Rioja reserva between 11pm and 1am then not a lot of sleep and up at 6am !!! So had no strength to get up the hills.
Friday Apr 17, 2009 #
Run (checking controls) 1:50:00 [3]
slept:5.5 shoes: Swoops(2)
Thursday Apr 16, 2009 #
Gym 1:00:00 [5]
slept:7.0
Treadmill - 25mins
pace(1min) pace+(1min) pace++ (1min) pace+++ (1min) rpt
Various weight machines
X-trainer
Note
Strength&Conditioning 20:00 [2]
Monday Apr 13, 2009 #
Run warm up/down 10:00 [2]
slept:1.0 shoes: Inov Roclite 1
Run race 45:00 [5] 4.2 km (10:43 / km) +110m 9:28 / km
shoes: Inov Roclite 1
After virtually no sleep (why?) I had no energy nor strength to get through the bilberry clad woods- also quite a few route choice errors.
Sunday Apr 12, 2009 #
Run race 58:26 [4] 4.7 km (12:26 / km) +195m 10:18 / km
slept:5.0 shoes: Inov Roclite 1
Not good! Felt physically much better than yesterday - legs holding up well. Made a mess of easy ctrl 1 by staying too high and misreading crags for my ruin. Lost at least 2 mins between 4 and 5 by misthumbing map and then looking for a path 100m too early. Got stuck in impenetrable windblow on the way to 7 and probably lost 3 mins+. Then failed to read map for 9 & 10 and looked for mu ctrls in the heather rather than lower down in the open costing me another couple of mins.
Also realised I am still loosing shed loads of time on control flow. Typically 10-15 seconds at each control over other average orienteers.
Run warm up/down 40:00 [2]
Saturday Apr 11, 2009 #
Run race 54:34 [4] 4.8 km (11:22 / km) +175m 9:37 / km
slept:5.0 (injured) shoes: Inov Roclite 1
Took it easy. Very rough and was very nervous for both ankles - achilles held up well but turned ankle a bit painful when putting shoes on.
Made lots of silly little errors only major one was readin a line of crags as a path and then wasting time and getting disorientated trying to find the path.
V pleased to be 8th from 56.
Run warm up/down 20:00 [2]
Friday Apr 10, 2009 #
Walk 30:00 [1]
slept:3.0
Run warm up/down 15:00 [2]
Run race 23:09 [4] 2.8 km (8:16 / km)
Took this a bit easy as not sure how achilles / calf would hold up. Made a couple of horrendous errors nid course which cost me nearly 2 mins. Lots of other small dithering incidents. Turned good ankle on the small step by the last control :-( - spent next 15 mins with it in an ornamental pond then strapped it up well.
Thursday Apr 9, 2009 #
Walk 30:00 [1]
Wednesday Apr 8, 2009 #
Walk (20000) 2:00:00 [2]
Tuesday Apr 7, 2009 #
Walk 1:00:00 [2]
Monday Apr 6, 2009 #
Walk (hill) 2:00:00 [2]
Walk 30:00 [1]
Sunday Apr 5, 2009 #
Walk (Hill) 2:00:00 [2]
Walk 30:00 [1]
Saturday Apr 4, 2009 #
Walk 30:00 [1]
Thursday Apr 2, 2009 #
Note
slept:4.5
Wednesday Apr 1, 2009 #
Note
slept:4.5
Flexibility/Mobility 15:00 [1]