Training Log Archive: harleyIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
Walk 20:00 [2]
slept:5.0
Wednesday Mar 30, 2011 #
Strength&Conditioning 40:00 [3]
slept:5.5
physio + free weights and core
Walk 20:00 [2]
Note
right calf a bit tight after yesterday's run
Tuesday Mar 29, 2011 #
Run warm up/down 10:00 [2]
Run 43:59 [5]
slept:5.5
I knew as soon as I started that I couldnt give this a proper go (tight rear chest and feeling a little heavy from yesterdays gym session - also tired from a disturbed night) so I ran the sandwell score as a long intervals session. Took a 30second rest at each control (thus time is actual running time). Even so I got pretty knackered.
Note
Looking back at my records, I have had a pretty sluggish start to the year. I have only managed to average 1 hours running per week over the first 3 months! Resons? ice in january, illness and trib abroard in february, sheer bloody laziness in March?
Little wonder my runnings not too good.
Little wonder my runnings not too good.
Monday Mar 28, 2011 #
Flexibility/Mobility 1:00:00 [1]
slept:7.0
Body Mechanic
3 PM
Bike 30:00 [3]
to/from gym
Gym 50:00 [4]
rower,
treadmill:
- warmup, long intervals (3x 4mins hard with 1 min recov), warmdown
various weights m/cs
treadmill:
- warmup, long intervals (3x 4mins hard with 1 min recov), warmdown
various weights m/cs
Sunday Mar 27, 2011 #
Walk 5:30:00 [3]
slept:6.5
recceing HoEngland and Coventry ways - got shouted at by a farmer who was very aggressive - reporting him to the police.
Saturday Mar 26, 2011 #
Strength&Conditioning 30:00 [2]
slept:6.0
physio +
Friday Mar 25, 2011 #
Bike 15:00 [3]
slept:6.0 weight:72.4kg
commute to work
Bike 50:00 [3]
commute home - the long way - canals and sandwell valley
Thursday Mar 24, 2011 #
Bike 15:00 [3]
slept:4.5
commute to work
Bike 50:00 [3]
commute home - the long way - canals and sandwell valley
Wednesday Mar 23, 2011 #
Run 15:00 [2]
tig'n'tag with kids in the class
Walk 1:00:00 [1]
To/from SV from the 101 stop
Note
slept:6.5 weight:72.8kg
Tuesday Mar 22, 2011 #
Bike long 3:40:00 [3]
shoes: Bianchi
Tracks, canals & a few roads. Route 5 through sandwell to Brum and down to Lifford (diversions as canal closed) Stratford canal, Cole valley, grand union , birmingham & warwock, spaghetti, tame valley, perry hall, home
A bizzare sight on the canal behind city hospital. Someone had chucked a 6ft tall cuddly giraffe over the wall which had landed on the canal bank. It was surrounded by 4 canada geese making a hell of a racket. Presumably saying (in goose language) " look at this! a giraffe ! can you believe it!"... " is it alive?".. "dunno!"... "tell it to piss off"...
A bizzare sight on the canal behind city hospital. Someone had chucked a 6ft tall cuddly giraffe over the wall which had landed on the canal bank. It was surrounded by 4 canada geese making a hell of a racket. Presumably saying (in goose language) " look at this! a giraffe ! can you believe it!"... " is it alive?".. "dunno!"... "tell it to piss off"...
Note
slept:3.0
dreadful nites sleep had awful neck pain into rear left skull, couldnt lift head off pillow
Monday Mar 21, 2011 #
Walk 20:00 [2]
very stiff after yesterdays groundwork
Sunday Mar 20, 2011 #
Green Gym 3:00:00 [2]
more clearing ground - knackering - not very aerobic but good whole body toning
Saturday Mar 19, 2011 #
Green Gym 2:00:00 [2]
clearing ground - counts as strength work and a bit of gentle aerobic too
Run race 55:00 [4]
shoes: Inov Roclite 1
Wot a plonker!
Parkend night score (western Night League)
typically went off without a plan hoping to make one up on the way. Clearly chose the wrong 1st control as it didnt leave me many options. Took 14 mins for 3rd control - went in too early but thought I had gone too far (similar crags/earthbanks either side of control) plus confused by unmapped path. Couldnt find my 6th control after 1/2 an hour, should have been really easy but I just couldnt see past the 1st line of veg anywhere and there was a lot of veg. Decided to do some easy ones on the 20 mins back but found myself unaccountably lost when I should have been runnning down major track to a T jn. Ended up bailing out to road on east of map and running up that and back through to finish - a mere 100pts when had I planned I should have got 250-300 or maybe even 375.
Parkend night score (western Night League)
typically went off without a plan hoping to make one up on the way. Clearly chose the wrong 1st control as it didnt leave me many options. Took 14 mins for 3rd control - went in too early but thought I had gone too far (similar crags/earthbanks either side of control) plus confused by unmapped path. Couldnt find my 6th control after 1/2 an hour, should have been really easy but I just couldnt see past the 1st line of veg anywhere and there was a lot of veg. Decided to do some easy ones on the 20 mins back but found myself unaccountably lost when I should have been runnning down major track to a T jn. Ended up bailing out to road on east of map and running up that and back through to finish - a mere 100pts when had I planned I should have got 250-300 or maybe even 375.
Run warm up/down 10:00 [2]
Friday Mar 18, 2011 #
Note
Busy week again - struggling to find time to train, then getting too tired to bother when I do!
Wednesday Mar 16, 2011 #
Walk 20:00 [2]
Monday Mar 14, 2011 #
Gym 1:00:00 [4]
rower
various weights m/c's focussing on thighs
treadmill - hill reps
various weights m/c's focussing on thighs
treadmill - hill reps
Sunday Mar 13, 2011 #
Walk 4:00:00 [2]
fields paths and woods oversley and gt Alne
Saturday Mar 12, 2011 #
Run 1:00:00 [2]
shoes: Inov Roclite 1
Marshalling H&W schools event - easy jogging to get warm
Run warm up/down 10:00 [3]
Run race 1:01:30 [4] 4.9 km (12:33 / km) +265m 9:53 / km
shoes: Inov Roclite 1
last night's drinking definitely didnt help - nothing in legs going uphill, and boy was it hilly!
3-4 opted to countour through roughopen/green instead of dropping to path and taking simple climb to control - lost a lot of time
7-8 lost confidence on small paths near control and went into earthbank too early and then had worrisome run around the botto of the hill - doh!
8-9 stuffed up exit from 8 lost height unnecessarily and then had to walk back up
9-10 fast away from 9 between the ramparts but then didnt see little path down to track (other side of earthwall?) overran and when i did go down I hit the wrong path (90 out) and turned R to walk back up hill I had just come over, stupidly didnt check compass - aaaargh! 4mins?
3-4 opted to countour through roughopen/green instead of dropping to path and taking simple climb to control - lost a lot of time
7-8 lost confidence on small paths near control and went into earthbank too early and then had worrisome run around the botto of the hill - doh!
8-9 stuffed up exit from 8 lost height unnecessarily and then had to walk back up
9-10 fast away from 9 between the ramparts but then didnt see little path down to track (other side of earthwall?) overran and when i did go down I hit the wrong path (90 out) and turned R to walk back up hill I had just come over, stupidly didnt check compass - aaaargh! 4mins?
Friday Mar 11, 2011 #
Bike 30:00 [3]
commute - nothing in legs!
Thursday Mar 10, 2011 #
Walk 48:00 [3] 3.0 mi (16:00 / mi)
to work
Walk 20:00 [2] 1.0 mi (20:00 / mi)
to shop
Walk 44:00 [3] 3.0 mi (14:40 / mi)
home
Wednesday Mar 9, 2011 #
Strength&Conditioning 45:00 [2]
physio exercises and abs
legs still sore after sundays run and BM on monday
legs still sore after sundays run and BM on monday
Tuesday Mar 8, 2011 #
Bike 1:00:00 [3]
checking last control sites and paths for NSL
Monday Mar 7, 2011 #
Flexibility/Mobility 1:00:00 [1]
Body Mechanic - painfull
Bike 2:00:00 [2]
Cycling around NSL course
Sunday Mar 6, 2011 #
Run 35:00 [3]
shoes: Inov Roclite 1
ran from home to the Queslett checking out some of the night street map
Run race 48:00 [4]
shoes: Inov Roclite 1
Green at the Queslett. A good course, Adrian made the most of the area which can be confusing and tricky. Undergrowth and 'green' on map kept overall speed down which was fine as I havent run for 3 1/2 weeks.
Run 30:00 [3]
shoes: Inov Roclite 1
jog back home - very tired on the way back. Legs sore around hips and buttocks. Definitely out of condition!
Saturday Mar 5, 2011 #
Strength&Conditioning 30:00 [2]
physio exercises - very remiss of me not having done them for a while
Thursday Mar 3, 2011 #
8 AM
Walk 10:00 [2]
to the bus
5 PM
Walk (Fast) 43:00 [3] 4.75 km (9:03 / km)
home
Tuesday Mar 1, 2011 #
Note
flew back from bratislava