Training Log Archive: Alice RIn the 7 days ending Mar 8, 2015:
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Sunday Mar 8, 2015 #
11 AM
Running warm up/down 4:00 [2] 0.7 km (5:43 / km) +5m 5:31 / km
Very short warm up and a few drills as I had to start earlyish to be back in time to help. No cool down as I was on the cake stall straight away.
Orienteering 50:38 [4] *** 6.79 km (7:27 / km) +119m 6:51 / km
22c
Blue at Hutton Mulgrave for the CLOK level B Acorn event.
Tried to run this as a race and run a bit harder. Legs quite heavy from hills yesterday but happy with how this went. A few mistakes from loss of concentration and not slowing down enough when we went from the moor to forest. Happy to have won as well, even if most people were on the brown or black.
Tried to run this as a race and run a bit harder. Legs quite heavy from hills yesterday but happy with how this went. A few mistakes from loss of concentration and not slowing down enough when we went from the moor to forest. Happy to have won as well, even if most people were on the brown or black.
Saturday Mar 7, 2015 #
3 PM
Running warm up/down 12:24 [2] 2.18 km (5:41 / km) +105m 4:35 / km
warm up jog to Silverton
Running hills 26:53 [5] 3.16 km (8:30 / km) +137m 7:00 / km
Hills at Silverton
4 x 1min (1:20 rest) shallower hill, tough as I had to run pretty hard back down the hill as well
4 min rest
4 x 30s (1:30 rest) steep tarmac hill
2min rest
2 x 30s (1:30 rest) steeper offroad hill, really hard as a lot of lactate in the legs by the end of this.
Really happy with the session, getting further than last week on the tarmac 30s hills.
4 x 1min (1:20 rest) shallower hill, tough as I had to run pretty hard back down the hill as well
4 min rest
4 x 30s (1:30 rest) steep tarmac hill
2min rest
2 x 30s (1:30 rest) steeper offroad hill, really hard as a lot of lactate in the legs by the end of this.
Really happy with the session, getting further than last week on the tarmac 30s hills.
Running warm up/down 12:36 [2] 2.04 km (6:11 / km) +11m 6:01 / km
very slow on the way back as legs really heavy. Lovely warm weather though in comparison to snow last week.
Friday Mar 6, 2015 #
6 PM
Running 32:04 [4] 5.71 km (5:37 / km) +115m 5:06 / km
Usual 20/20s, legs quite heavy still but better by end and looking forward to hills tomorrow.
Thursday Mar 5, 2015 #
6 PM
Running 40:00 [2] 5.81 km (6:53 / km) +77m 6:27 / km
Really easy run around cod beck with Rob's training group. A sort of really easy night navigation course. Tired as I'd been in Sheffield all day for my interview and upset to have missed Sprintervals with Shuoc as I had to leave early.
Wednesday Mar 4, 2015 #
1 PM
Running (Physiological testing) 16:30 [5]
Completed 5.5 stages this time, 0.5 more than last time so pretty happy.
Running warm up/down 20:00 [2]
Warm up and cool down either side of physiological testing
Tuesday Mar 3, 2015 #
3 PM
Running 25:09 [2] 4.31 km (5:50 / km)
Really easy jog with school running club before physiological testing tomorrow
Monday Mar 2, 2015 #
2 PM
Cycling 15:00 [2]
Stretching 20:00 [1]