Training Log Archive: A damP otterIn the 1 days ending Feb 23, 2011:
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Wednesday Feb 23, 2011 #
1 PM
Orienteering race (swjs army event) 41:26 [4] ** 7.4 km (5:36 / km) +95m 5:16 / km
slept:7.5 (injured) shoes: Inov8 oroc 280 (old)
Wednesday swjs army event at collingbourne wood. opted to do my first blue course in ages ! hoping that my foot would last
very fast area but quite a lot of undergrowth in places :( the paths were all very muddy which made them hard to run along
first few controls came easily not to technical atall but on control 7 i took the straight route and ended up making a 90 degrees error and ending up around 350m south of the control the mistake lost me about 2 mins once i had relocated and gotten back on track. after that my shoe lase came undone which lost be about 30 secs tying it up again which just came straight back undone :@
apart from that it was a not to bad and im glad to be back running again :)
very fast area but quite a lot of undergrowth in places :( the paths were all very muddy which made them hard to run along
first few controls came easily not to technical atall but on control 7 i took the straight route and ended up making a 90 degrees error and ending up around 350m south of the control the mistake lost me about 2 mins once i had relocated and gotten back on track. after that my shoe lase came undone which lost be about 30 secs tying it up again which just came straight back undone :@
apart from that it was a not to bad and im glad to be back running again :)
2 PM
Warm up/ warm down warm up/down (warm up/warm down) 10:00 [1] 0.75 km (13:20 / km)
(injured) shoes: Inov8 oroc 280 (old)
slow jog down the path from the car to the start followed by some stretching.
jog back from the finish to the car and back down to the start again followed by some calf stretching.
jog back from the finish to the car and back down to the start again followed by some calf stretching.
7 PM
Strengh and conditioning (easy core session) 27:00 [3]
(injured)
easy core session because i have done core for the last 2 days and muscles are a bit tight from running earlier.
2x2 mins plank
1 min side plank each side
3x 1 min crunch
2x 1 min Russian twist
1.5 mins oblique crunch each side
2 mins bridge
2 min opposite arm/leg extensions
1.5 mins supermans
2x2 mins plank
1 min side plank each side
3x 1 min crunch
2x 1 min Russian twist
1.5 mins oblique crunch each side
2 mins bridge
2 min opposite arm/leg extensions
1.5 mins supermans