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Training Log Archive: Bommy T

In the 7 days ending Nov 22, 2009:

	activity	#	time	miles		km		+m
	Running	5	2:29:18	19.47	(7:40)	31.33	(4:46)	285
	Cycling	1	1:53:03	16.53	(6:50)	26.61	(4:15)	400
	Orienteering	2	1:25:17	9.96	(8:34)	16.03	(5:19)
	Circuits	1	40:00
	Strength and Conditioning	1	20:00
	Total	7	6:47:38	45.96		73.97		685
averages - rhr:100

1:53

0:00

» now

Sunday Nov 22, 2009 #

Orienteering 1:00:00 [4] 10.77 km (5:34 / km)
shoes: x talons

SPOOK Relays with daverams

3 legs each;
Bingham 1:5000
Edge Campus 1:3000
Encliffe Park 1:1000

Really interesting courses. Didn't orienteer well at all, possibly due to lack of sleep.

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Event: SPOOK WEEKEND!

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Saucony Progrid Ride

Orienteering race 25:17 [4] 5.26 km (4:48 / km)
shoes: Saucony Progrid Ride

what a special run

had a problem of barely being able to see the red course over the many green OOB areas in the estate due to my red/green colour blindness. purple next time please!

got caught out many times because i didnt check my description for any control...not even the codes. what was i doing?

stood next to no11 thinking it was an uncrossable fence for at least 3min, doh. i was very confused and tired.

good course and area. well organised :)

Friday Nov 20, 2009 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Saucony Progrid Ride

down to hallam and back

Strength and Conditioning 20:00 [2]

group session

felt a bit left out because i couldn't do the squats because of my knee so had to sit around for an hour.

speed/agility exercises plus messing around with medball.
DB lunges 4*8 12.5kg
chins/dips/pressups. easy easy.

Thursday Nov 19, 2009 #

Running warm up/down 19:30 [2] 3.7 km (5:16 / km)
ahr:165 shoes: Saucony Progrid Ride

goodwin, opal 3, back through ponderosa after.

Running intervals (Road) 36:47 [5] 8.5 km (4:20 / km) +105m 4:05 / km
ahr:190 shoes: Saucony Progrid Ride

3*2km 2min rest...well less for me.
all on roads, quite flat.

missed out the 4th rep, jogged the opposite way then ran the last 800m when chris and dave caught up.

witness the unfitness, not helped by eating too late. felt baaad.

Wednesday Nov 18, 2009 #

Cycling 1:53:03 [2] 26.61 km (4:15 / km) +400m 3:57 / km
shoes: Specialized Epic Comp 05

Ride with the uni club, poor turnout, just me and sam. Did virtually the same route as fresher's ride except missed out the first descent in blacka. Really wet and muddy out there today, lost some confidence going down blacka, going to get that trail sometime this year!

Tuesday Nov 17, 2009 #

Running 38:01 [3] 8.13 km (4:41 / km) +180m 4:13 / km
ahr:171 rhr:100 shoes: Saucony Progrid Ride

Road run, concentrating on running style. Felt good, nothing hurt. Not sure my HR moniter is working correctly, i'v been measuring my HR whilst doing no exercise, and its hovering around 100bpm.

Monday Nov 16, 2009 #

Note
(injured)

Physio (Adam this year)

Did lots of cycling over the summer which meant my quads developed more than the muscles next to my knee, so there is an imbalance. Got to do lots of stretching and a few exercises, gentle running is necessary to gradually strengthen the muscles (as long as it isn't painful or too uncomfortable). Concentrate on technique in S&C rather than weight, he's going to talk to DH.

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Saucony Progrid Ride

jog to circuits.

Circuits 40:00 [2]

45/15 did most of them, but some i just did stretching to avoid aggravating my knees.

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