Training Log Archive: candymanIn the 7 days ending Feb 17, 2008:
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Sunday Feb 17, 2008 #
Orienteering (collecting, checking) 1:10:00 **** 9.0 km (7:47 / km)
shoes: adidas goretex
Shadowing on the first exercise and collecting the controls then pre-running the one man relay. Enjoyed it up until a missing control and then on the next leg finding that the map suddenly shifted 100m to the west after crossing a track. Verey weird and this was used for a British Elite Middle Championships!
Saturday Feb 16, 2008 #
Orienteering (hanging, collecting) 1:15:00 **** 10.0 km (7:30 / km)
shoes: adidas goretex
Putting out controls for second training exercise then collecting controls for the first as well as running some of the loops. Great area, could do with remapping though, some of the mapping of the detail was ordinary to say the least.
Friday Feb 15, 2008 #
Running (Parkend Run 2.0) 35:00 [2] 7.0 km (5:00 / km)
ahr:132 max:147 shoes: adidas goretex
Jog around Parkend and surrounding Forest looking for a good spot for the Start training camp practical physical session. Found a cricket oval that looked okay.
Thursday Feb 14, 2008 #
Running hills (3.2) 1:10:00 10.2 km (6:52 / km) +348m 5:52 / km
ahr:138 max:177 shoes: nike zoom elite 3
Hills session with Kelly at Bingham Park. Needed a decent warm up today because my legs were pretty heavy and tired, 20 minutes of jogging and then normal drills. We basically did 20 minutes worth of hills but broke it up into 5 x 1 min hills, 1 x 3 min hill, 5 x 30 sec hills. It was on a nice grassy slope so we wore our xc spikes and tried to keep the tempo up on the recoveries.
Kel was smashing me on the hills but I caught up each time on the recoveries.
Times (rec)
55 (61)
55 (57)
57 (55)
54 (55)
56 (1'40 down to very bottom)
2'54 (1'29 part way down)
32 (49)
31 (49)
33 (49)
33 (46)
33
EPOC 114 ml/kg
O2 46 ml/kg/min
Training effect 3.2
Kel was smashing me on the hills but I caught up each time on the recoveries.
Times (rec)
55 (61)
55 (57)
57 (55)
54 (55)
56 (1'40 down to very bottom)
2'54 (1'29 part way down)
32 (49)
31 (49)
33 (49)
33 (46)
33
EPOC 114 ml/kg
O2 46 ml/kg/min
Training effect 3.2
Wednesday Feb 13, 2008 #
Running (2.7) 1:03:00 [2] 10.8 km (5:50 / km) +289m 5:09 / km
ahr:141 max:158 shoes: adidas adistar control
Run with Kel around Porter Valley. Started off on the trails through Bingham Park and then headed up on the public footpaths out to Ringinlow Road, up the road almost to the pub and then down the footpath to Porter Brook and straight back home.
Great to have enough ligh to run until 5:45pm!
EPOC 72 ml/kg
o2 41 ml/kg/min
Training effect 2.7
Great to have enough ligh to run until 5:45pm!
EPOC 72 ml/kg
o2 41 ml/kg/min
Training effect 2.7
Bouldering (Climbing Works) 1:30:00 [0]
At the works with Hilary. Phil, Hattie and Rick were also around. Perfected Jenny's blue party trick and then made Hilary watch me so I had proof - ha ha! Knocked off a few other new routes and finished off feeling pretty happy with myself. Still couldn't do the big orange splodges on the competition wall without using the edge though :(
Tuesday Feb 12, 2008 #
Running (3.2) 33:00 [3] 7.1 km (4:39 / km) +60m 4:28 / km
ahr:159 max:171 shoes: adidas adistar control
Lunchtime run with Steve, figure of eight loop to Rowsley and back. Legs felt good after riding yesterday instead of running, less sore but a bit heavy/fatigued. Will be interesting to see how track goes tonight.
Max EPOC 110 ml/kg
Max o2 46 ml/kg/min
Training effect 3.2
Max EPOC 110 ml/kg
Max o2 46 ml/kg/min
Training effect 3.2
Running intervals (3.3) 1:00:00 8.83 km (6:48 / km)
ahr:143 max:182 shoes: adidas adistar control
Intervals at Woodbourne Road Track. Warm up jog and normal drills and run throughs then 5 efforts on a 6 minute cycle. I tried to run the same 1100m efforts as last week at 80 sec lap pace. Was marginally more successful, managing to complete 3 reasonably comfortably and then died on the 4th managing only 800m at 80 sec pace. Then managing only 600m on the last at 80 sec pace. I know I should probably run slower so I can finish all the reps but I have a mental block at the thought of running slower than 80 seconds per lap its just not going to happen.
3.39 (1100m)
3.39 (1100m)
3.40 (1100m)
2.40 (800m)
2.01 (600m)
Max EPOC 122 ml/kg
Max o2 48 ml/kg/min
Max Training effect 3.3
3.39 (1100m)
3.39 (1100m)
3.40 (1100m)
2.40 (800m)
2.01 (600m)
Max EPOC 122 ml/kg
Max o2 48 ml/kg/min
Max Training effect 3.3
Monday Feb 11, 2008 #
Cycling (3.1) 1:40:00 [3] 38.56 km (2:36 / km) +784m 2:21 / km
ahr:138 max:209
Ride with Rob from mine to Ringinglow - Hathersage - Grindleford - Calver - Froggat - Ringinglow - Fulwood and home. Lots of uphill to start then a nice descent into Hathersage. Was going full speed up the hill from Calver along Frogatt edge trying to stick with Rob, didn't quite manage to get on his wheel but kept him within 10-20m the whole way up. I suspect he was being nice and waiting for me rather than sticking in the boot.
Max EPOC 100 ml/kg
Max O2 43 ml/kg/min
Training Effect 3.1
Max EPOC 100 ml/kg
Max O2 43 ml/kg/min
Training Effect 3.1