Training Log Archive: Alice RIn the 7 days ending Mar 9, 2014:
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Sunday Mar 9, 2014 #
11 AM
Running warm up/down 25:22 [2] 3.08 km (8:14 / km) +166m 6:29 / km
Run up to top of unsuitables
Running intervals (terrain intervals) 24:51 [4] 2.49 km (9:59 / km) +54m 9:00 / km
5 x different 500m ish reps across moor. 2 uphill, 1 flat, 2 down hill with 2 min rest between.
3:55, 3:10, 3:20, 3:40, 2:40min times a bit approximate.
3:55, 3:10, 3:20, 3:40, 2:40min times a bit approximate.
Running 37:44 [2] 5.59 km (6:45 / km) +59m 6:25 / km
Weather really nice so long way home along the moor edge for a bit.
Saturday Mar 8, 2014 #
11 AM
Orienteering (Sprint) 23:52 [4] *** 4.29 km (5:34 / km) +50m 5:15 / km
10c
Technical sprint around Scarbrough (there was an abandoned theme park, which was fun!) Meant to try and race it but ran harder than I should and messed a few of the more difficult route choices up.
Orienteering (Sprint) 18:34 [4] *** 3.14 km (5:55 / km) +49m 5:29 / km
10c
Same distance but slightly easier navigation, which meant I was faster (also I knew the area) as there were fewer major route choice legs, which I need to work on. Felt good running but a bit tired up the hill to the finish into the headwind.
Thursday Mar 6, 2014 #
5 PM
Running (track threshold) 40:55 [4] 7.13 km (5:44 / km)
Threshold session at track tonight. 25s per 100m for 1600m, 2min recovery, 6 x 40s (just over 200m) sprints starting every 2mins, 26s per 100m for 1600m.
First time on 25s for 1st set, took it down again for second but still finished 13s ahead of time :)
First time on 25s for 1st set, took it down again for second but still finished 13s ahead of time :)
Wednesday Mar 5, 2014 #
2 PM
Stretching 12:00 [1]
Strength and Conditioning 25:00 [2]
6 PM
Running hills 1:07:49 [5] 9.34 km (7:16 / km) +209m 6:32 / km
Long warm up jog of 4km ish to hills,
6 x 30s with 1:40 rest on shallower hill, 3min recovery, 6 x 20s with 1:40 rest on steep hill.
Hills at Silverton, much steeper than those at Home Farm on previous go at this session,
2km jog home cool down.
6 x 30s with 1:40 rest on shallower hill, 3min recovery, 6 x 20s with 1:40 rest on steep hill.
Hills at Silverton, much steeper than those at Home Farm on previous go at this session,
2km jog home cool down.
Tuesday Mar 4, 2014 #
Note
Had a physio appointment last night as have had some tightness in glut over past couple of weeks and thought I'd be stiff after the weekend. Nothing to worry about but just needed loosening off. :)
3 PM
Running (recovery) 30:29 [2] 4.36 km (6:59 / km) +28m 6:46 / km
Run with school running club. Lots of stopping and starting but a lovely day and good to shake legs out after physio last night.
7 PM
Strength and Conditioning 15:00 [1]
Monday Mar 3, 2014 #
2 PM
Canoeing 1:00:00 [1]
easy paddle along the Tees with the highlight of seeing a seal so far inland :) improving my ability to control a canoe on my own too