Training Log Archive: FEIn the 7 days ending Aug 7, 2011:
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Sunday Aug 7, 2011 #
Hashing 1:20:00 [1]
Wellingon Statue - Long Valley North - North Hants Hash
Spent most of the time trotting/walking with the children who surprised a few oldies by staying with the pack, very familiar O terrain, went through 4 control sites from 11 May. Socialable hash especially at the on-on.
Spent most of the time trotting/walking with the children who surprised a few oldies by staying with the pack, very familiar O terrain, went through 4 control sites from 11 May. Socialable hash especially at the on-on.
Saturday Aug 6, 2011 #
Running hills (Intervals) 28:00 [5]
St Martha's Hill - 6 x 15s (20%) - jog down, then 2.45 and 2.15 hills (15%) jog down, then 5 x 60s (12% - last part downhill) jog down plus 30s rest. Great session - good mix, still had some spring in legs at end.
Running warm up/down 10:00 [2]
Some striding uphills and 3min running on forefeet back to car afterwards.
Note
Pulse rate 42 at midday, must be doing something right!
Friday Aug 5, 2011 #
Warm Up 10:00 [2]
Walking, stretch & running uphill on treadmill.
Cross Trainer intervals 20:00 [5]
4 x 2min, 90 sec active rest, plus w/u & 2 min tempo, 1410 to 1440 cal/hr.
Core & legs (Pliates) 7:30 [2]
Swimming 10:00 [3]
50m of varied strokes, crawl now back to normal.
Aqua Running intervals 15:00 [4]
4 x 2min, 60s part active off & w/u. Pulse too quick to count! At least 145 plus 20s after. Good session.
Thursday Aug 4, 2011 #
Note
(rest day)
Feeling wiped out, kids thrashed me running down the hills, maybe two courses was too much.
Wednesday Aug 3, 2011 #
Running (O Training Race) 44:36 [5] 5.6 km (7:58 / km)
Congo Stream - BAOC Training Event - around 28 degrees - course 5.6k not 5.9k.
Lost around 3.20, visited some controls twice and lost time on both visits esp. 2/20. Good course, glad it wasn't further given the heat. First rough forest O since op, leapt Congo Stream successfully at least 6 times - feeling fine. With hindsight could have run the Scottish after time off to recover from travel - not practical!!
Lost around 3.20, visited some controls twice and lost time on both visits esp. 2/20. Good course, glad it wasn't further given the heat. First rough forest O since op, leapt Congo Stream successfully at least 6 times - feeling fine. With hindsight could have run the Scottish after time off to recover from travel - not practical!!
Running (O Training Race) 27:05 [4] 3.0 km (9:02 / km)
Windows Course - some controls were used on the earlier course, lost 2.5min on a short leg (should have used needle more carefully - rather than thinking I knew where it was), 15s on the rest. Running 0.75min/k slower than earlier course - had 15min rehydration break.
Running warm up/down 10:00 [1]
Tuesday Aug 2, 2011 #
Warm Up 5:00 [1]
Core & legs (Pilates) 10:00 [2]
Getting back to "beginners" standard, except right side plank not comfortable.
Swimming 10:00 [1]
Including a few lengths of crawl, fine upper but could feel pliates lower core/repair.
Monday Aug 1, 2011 #
2 PM
Running intervals 40:00 [5]
Whitmoor Common - quiet for a change, too hot for dogs and owners - 27deg!
Started with 4min at 5k pace, 4min jog stretch, then 4 x 5min - 3min rest, 4.59,5.00,5.00,5.01. Decided to concentrate on staying relaxed/economy, seemed to be working by the last one.
Started with 4min at 5k pace, 4min jog stretch, then 4 x 5min - 3min rest, 4.59,5.00,5.00,5.01. Decided to concentrate on staying relaxed/economy, seemed to be working by the last one.
Running warm up/down 16:00 [1]
11 PM
Core & legs 10:00 [1]
Mainly upper body weights, core OK after initial shock (long time) - watching the TV.