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Training Log Archive: Mal

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m				load
Orienteering	9	11:18:10	40.86	(16:36)	65.75	(10:19)	1815	163 /	187c	87%	584.6
Running	8	7:10:20	45.51	(9:27)	73.24	(5:53)	649				358.2
Fell running	2	4:51:23	17.19	(16:57)	27.67	(10:32)	2189				291.4
S and C	3	1:45:00									94.5
Other	1	1:00:00	1.86	(32:11)	3.0	(20:00)	300				42.0
X-Country	1	39:58	5.19	(7:42)	8.35	(4:47)					35.0
Total	23	26:44:51	110.61		178.01		4953	163 /	187c	87%	1405.6

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Wednesday Apr 28, 2010 #

Running long 54:00 [3] 9.0 km (6:00 / km) +90m 5:43 / km
shoes: Asic GT 2140

Had been feeling a bit off all day but decided to go out to try wake myself up a bit, felt ok for the first 10mins then in the second 10mins just got completely ground out then by that time it was too far to make sense to turn around. Kept going and felt ok on the long downhill from Sunniside, but started seeing stars a bit then tripped on a root and fell over on to my elbow and knees. Got up and started again but soon stopped as I'm just obviously not right at the moment again. Glad the season is over this weekend as I'm going to have a recovery period whilst my exams are on before a summer of speed work. Then whilst walking back home managed to get strung by a baby wasp... BAD DAY INDEED!!!

Note: Comp running track is back

Tuesday Apr 27, 2010 #

Running warm up/down 16:30 [3] 2.68 km (6:09 / km) +25m 5:53 / km
shoes: Asic GT 2140

Out along Broom lane then down through Washingwell Woods to Washingwell lane and down to the farm junction.
Then back home all the way along Washingwell lane till the cut into the estate.

Running 13:10 [5] 2.4 km (5:29 / km)
shoes: Asic GT 2140

Just a random session down on the farm lane. Did:
400m 1:10 (2:53mins/km)
200m 0:40 (3:20mins/km)
200m 0:36 (3:00mins/km)
200m 0:36 (3:00mins/km)
200m 0:39 (3:15mins/km)
400m 1:24 (altercation with a local) (3:30mins/km)
200m 0:36 (3:00mins/km)
200m 0:41 (3:25mins/km)
200m 0:38 (3:10mins/km)
200m 0:35 (2:55mins/km)

Was feeling a bit tired tonight and my hamstring was feeling a bit funny too. Also had random recovery periods

Monday Apr 26, 2010 #

Running warm up/down 15:00 [3] 1.2 km (12:30 / km)

Jog around the track twice then stretched. Then jogged around to the start and did some more stuff.

Running race 10:40 [5] 3.0 km (3:33 / km)
shoes: Asic GT 2140

Tyneside Inter-schools Athletics competition
Was a bit dissapointed with the time although from last year my position has improved, finished 4th. Plenty to work on in the Summer months.
Think I tired in the second half, went through 1500m in 5:15 so the second 1500m must have been around 5:25

S and C 40:00 [4]

Same as usual but added in some ankle work as I keep twisting them at the moment.

Sunday Apr 25, 2010 #

Orienteering warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: Asic GT 2140

Run to the start as I was going to be late
Jog back from the finish

Orienteering race 21:22 [5] *** 3.4 km (6:17 / km) +120m 5:20 / km
spiked:15/15c

CSC round at Scardale and Knapton
Bit of a crap area, but really nice underfoot. Was pleased with my run to be honest but a bit dissapointed with the result, ohwell this weekend means nothing. Bring on the British!

Saturday Apr 24, 2010 #

Orienteering warm up/down (Technique) 51:00 [3] *** 4.0 km (12:45 / km) +70m 11:43 / km
spiked:11/12c shoes: Walshes 3

YHJS Training at Gilling Woods
Jog down to the first start with Stu then put some controls out, bit unsure of one but Stu agreed so ok.
Jog round half of the last excercise, in the technical bit quite slowly. My shoes finally gave up here, so may have to venture out in my innovates tomorrow round my 2.25km course.

Orienteering (Technique) 25:00 [3] *** 2.3 km (10:52 / km) +125m 8:33 / km
spiked:3/4c shoes: Walshes 3

Went to a different part of the area with Yasha and did a concentration excercise with one of us trailing by 10m and the other map reading and trying not to get distracted. It was really good, ran hard on my goes but made a mistake going to one of them when Yasha dragged me too high, early. Bit dissapointed with myself although the rest of the course was good and strong.

Orienteering 45:00 [3] *** 3.0 km (15:00 / km) +200m 11:15 / km
spiked:14/15c shoes: Walshes 3

Hanging Controls for the next excercise, most of them were in two's so there were some shorter legs and a few longer legs. Bit slow on some of them as I wasn't quite sure if I was right although I got them all right so quite pleased, could have been a little bit quicker but its better to get them right. The one I messed up was in green and I just couldn't see the features I was looking for was probably about 5-10m away from them.

Orienteering (Technique) 30:00 [4] *** 2.4 km (12:30 / km) +130m 9:50 / km
spiked:13/15c shoes: Walshes 3

Head-to-head racing against Yasha on a gaffled course
Managed to out pace him completely on some parts of it (the parts I'd hung) and was going well in the other parts too but had to slow down a little to keep the map reading going. Only made two small mistakes, went to wrong control but went back and realised and the other slightly missed a depression in a load of minging stuff.

Thursday Apr 22, 2010 #

Note
(sick) (rest day)

Didn't get home till 6 and was jusst too tired to go out, also decided I'm slightly sick again so don't want it to develop into anything before the british.

Wednesday Apr 21, 2010 #

10 AM

Running 1:23:00 [3] 13.39 km (6:12 / km) +70m 6:02 / km
shoes: Asic GT 2140

Run with Smyth from school went out across the town moor, over to Jesmond then down to Four lanes end back to Gosforth, along to Kenton then back to Cowgate roundabout and back

Tuesday Apr 20, 2010 #

10 AM

Running 42:00 [4] 7.53 km (5:35 / km) +125m 5:09 / km
shoes: Asic GT 2140

Down to Newburn Business Park a few stretches
Back to school from Scotswoods Garages was in a bit of a hurry as I had to get back to school for 11:50

Running intervals 25:00 [5] 5.06 km (4:56 / km) +15m 4:52 / km
shoes: Asic GT 2140

Did:

2 x Newburn business park loop (1.2km)
4:30 (3:45mins/km)
4:30 (3:45mins/km)

Then did 12mins of 15/15 foxdahls
2.56km (4:41mins/km)

Was really windy down at Newburn so only did two also was concious of the time as I took ages to get down there.

Monday Apr 19, 2010 #

S and C 30:00 [4]

Same sessions as Thursday, felt a lot better at it tonight and again it was good.

Sunday Apr 18, 2010 #

5 PM

Running long 1:20:00 [3] 13.92 km (5:45 / km) +150m 5:27 / km
shoes: Asic GT 2140

Mehh did not feel like doing this at all, rained all the way round and didn't enjoy it at all. Went down around Fellside estate, up to Sunniside then all the way down to Lobley Hill and on to Dunston along past Whickham Thorns then home

C • Crazy stuff! 5

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

12 PM

Orienteering warm up/down 45:00 [3] *** 2.5 km (18:00 / km)
spiked:5/5c shoes: Walshes 3

Jog up to the start with Bazil, did the warm-up controls very slowly. Then drills, and focussing.
Afterwards jog with Tom and Lewis

1 PM

Orienteering race 41:58 [5] **** 4.63 km (9:04 / km) +265m 7:03 / km
spiked:24/29c shoes: Walshes 3

British Middle Distance Champs
Really pleased with this result although could have been better.
Was clean through 1,2 and 3. On 4 and 5 ran straight to the control feature and missed the control, caught Jaimie up and ran with him. Was fine on 6, 7 was going right the Jaimie distracted me and Tom caught us up. Was fine and fast through 8,9,10,11 and 12 then on 13 did OK but took a bad route as I wasn't exactly sure where I crossed the wall. 14 was fine caught up with Jaimie and Tom again and we all stopped slightly short of 15 and Willie caught came across to us. On 16 Tom and Jaimie took a higher line than us and got the control first taking 20m out of me and Willie. We were fine on 17,18,19,20,21,22,23 and 24 but after the road I was starting to get tired and ended up at 26 instead then fine to the finish.
Dissapointed as I was 2nd till the second road crossing then made my mistake and dropped down to fourth but pleased all the same.

6 PM

Other 1:00:00 [2] 3.0 km (20:00 / km) +300m 13:20 / km
shoes: Innov8's

Walk up Raven Crag with my mum really really steep!

Friday Apr 16, 2010 #

Note
(rest day)

Resting up for the Middles and possibly some training afterwards?

Thursday Apr 15, 2010 #

S and C 35:00 [4]

Got a core workout from a guy at school whose obsessed with the gym so thought I'd try it out, was good but reckon I'm going to be sore in the morning.
Crunches x 10
Twist ups x 10
Crossover Crunches x 10 (each side)
Push Through x 10
Alternating leg raises x 10 (each leg)
Plank 30s x 6
Ankle Touch x 10
Russian Twist x 10
Reverse Crunch x 10
Alternating Leg Tucks (L,R,Both) x 10
Bicycle Crunch x 10
Alternating Leg Raises x 10
Alternating Leg Tucks (L,R,Both) x 10
Leg Raises x 20
Demi-crunch x 20
Crossover Twist x 10 each side
Soleus and Gastrocnemius stretches 30s x 4 for both
Hamstring stretches x 5 each side
Push-ups x 20
Neck stretches 30s Left, Right, Back
Lunges x 10 each side
Shoulder stretches 30s Left, Right infont and behind head
Side and core stretches 30s

Wednesday Apr 14, 2010 #

X-Country race 29:58 [4] 7.0 km (4:17 / km)
shoes: Walshes 3

House cross country race at Healey
Really really pissed off, was leading by about 50m 3/4 of the way around then got sent off in the wrong direction with 2nd and 3rd behind. Ended up running and extra 500m think the guy who sent me in the wrong direction is going to get bollocked. Also all the marshall weren't paying attention so had to keep asking them which way and in some cases getting sent the wrong way for a bit! Gave up when I reached a ploughed field as there was no point risking my ankles in that situation before the weekend

C • This is a bummer! Must have... 5

X-Country warm up/down 10:00 [3] 1.35 km (7:24 / km)

Pre-race jog and some stretching to pissed off afterwards

Tuesday Apr 13, 2010 #

4 PM

Running warm up/down 21:00 [3] 3.38 km (6:13 / km) +54m 5:45 / km
shoes: Asic GT 2140

Down to the lake beforehand, little bit of sretching

Back home from the alke afterwards

Running intervals 35:00 [3] 6.24 km (5:37 / km) +60m 5:21 / km
shoes: Asic GT 2140

Did 4 x 1.1km down at the lake with 450m walking recovery
Times were:

4:00 (3:38mins/km)
3:58 (3:36mins/km)
3:56 (3:34mins/km)
3:50 (3:29mins/km)

So I'm pleased with the negative splits, would have done more but my legs were still feeling tired from the weekend and didn't want to go all out as I have my school cross-country tomorrow.

Monday Apr 12, 2010 #

12 PM

Running 35:00 [3] 5.44 km (6:26 / km) +60m 6:06 / km
shoes: Asic GT 2140

Gentle recovery jog down to the lake and back. Really nice weather again, good. Surprised I'm not overly stiff at all today, my legs felt a little heavy though managed all the way round easily

Sunday Apr 11, 2010 #

Fell running long 3:58:00 [5] 22.8 km (10:26 / km) +1758m 7:32 / km
shoes: Walshes 3

Buttermere horseshoe with Lewis
Pushed quite hard going up Red Pike, then on to High Stile got a bit confused where the top was but found it eventually. After High Stile we went on to High Crag and I felt pretty bad already quite tired. Going down to Scarth Gap I felt a bit better and was able to push on up Haystacks. Going across to Honister was when we started to get tired properly had a decent break there then set off. Had some water and felt a lot better but soon felt crap again. Jogged slowly across from Dale Head to Hindscarth, then dropped off and onto Robinson. Felt absolutly wrecked at the top could have gone to sleep. Dropped down to Buttermere Moss, and over to High Snockrigg then we were jogging down towards Buttermere an realised we could get under 4hours so sprinted the last 3km taking some awesome shortcuts.

Saturday Apr 10, 2010 #

Note

Went for a dip in Crummock Water it was absolutly freezing! So it counts as an ice bath.

11 AM

Orienteering warm up/down 10:00 [3] 1.53 km (6:32 / km) +150m 4:23 / km
shoes: Walshes 3

Up to the start of the course I planned in Whinlatter with Lewis all uphill :(

Orienteering 1:00:00 [4] 7.0 km (8:34 / km) +200m 7:30 / km
shoes: Walshes 3

Hare and hounds with Lewis on Whinlatter
Some tough controls physically across deep heather and navigationally finding formline features in light green. But enjoyed it felt alright but Lewis was doing better than me times were roughly about 8-10mins.

2 PM

Fell running hills 53:23 [5] 4.87 km (10:58 / km) +431m 7:36 / km
shoes: Walshes 3

Up Grizedale from the Whinlatter visitor centre, then down the other ridge. Felt good, got up to the top in 30mins. Then down again in 23mins, we were pushing quite hard towards the end. Boiling day! Sunburnt quite bad

Friday Apr 9, 2010 #

Note
(sick)

A bit better today but again decided against going out

Thursday Apr 8, 2010 #

Note
(sick)

Got a chesty cough so decided against going out try to get a bit better frot the weekend.

Monday Apr 5, 2010 #

Orienteering 40:36 [3] **** 6.1 km (6:39 / km)
spiked:17/21c shoes: Walshes 3

JK Relays 27th
Had a good run just a bit too tired.
First time on the first leg so a bit unsure as to what speed I should go at kept up with and was ahead of Lewis for bit until no.12 then started to go backwards.

Orienteering warm up/down 25:00 [3] 1.0 km (25:00 / km)
shoes: Walshes 3

Usual stuff

Sunday Apr 4, 2010 #

Orienteering race 1:42:50 [4] ***** 11.7 km (8:47 / km) +390m 7:32 / km
spiked:15/24c shoes: Walshes 3

JK Classic - CRAP!
Felt ok before hand but got caught up with myself thinking I could to well overall and messed up no.1 and 2 quite badly then managed ok through till 12. Messed up again did ok but just really sloppy on the next few started feeling a bit tired did alright on the last loop but slow

Orienteering warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: Walshes 3

General stuff

Saturday Apr 3, 2010 #

Orienteering race 40:23 [5] *** 5.5 km (7:21 / km) +125m 6:36 / km
spiked:23/23c shoes: Falcons A

JK Middle 5th
Had my best run in a long time, felt really strong and attack from the start. Think I may have set off too fast as I lost time towards the end but really happy with my race and result.

Orienteering warm up/down 40:00 [3] 2.0 km (20:00 / km)
shoes: Falcons A

Jog to the start slowly, then focusing, stretches, drills and another jog

Day 2 Course 1 - Splits

Friday Apr 2, 2010 #

Event: JK 2010

Orienteering race 20:01 [4] *** 3.2 km (6:15 / km) +40m 5:53 / km
spiked:23/24c shoes: Walshes 3

JK Sprint 10th??
Felt pretty good but didn't run fast enough, sort of jogged round making sure I got the controls. Made quite a big mistake at 7 going back though 5 instead of straight up the path.

Orienteering warm up/down 30:00 [3] 2.0 km (15:00 / km)
shoes: Walshes 3

Up to the start and back a few times then drills, stretches and focusing.

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