Training Log Archive: MalIn the 31 days ending May 31, 2009:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||
Sunday May 31, 2009 #
Running tempo (Timetrial) 59:34 [4] 11.12 km (5:21 / km) +200m 4:55 / km
shoes: Asic GT-2130
Straight line distance 9.45km
Was really good felt strong all the way round and stronger than I have recently. Did the first 5km in just under 22mins up a constant incline, the second 5km in 29:30mins but the last kilometre of that was in waist deep crops. However I think I paced it ok as I was speeding up till roughly 8.5km and was under 5mins/km till nearly 10km.
Know that I can go faster round the route as was the first time that I have done the route, it was boiling and the crops were too deep. The time-trial route I know I can do quicker too as I got a bit lost in two places.
http://explore.ordnancesurvey.co.uk/os_routes/show...
Was really good felt strong all the way round and stronger than I have recently. Did the first 5km in just under 22mins up a constant incline, the second 5km in 29:30mins but the last kilometre of that was in waist deep crops. However I think I paced it ok as I was speeding up till roughly 8.5km and was under 5mins/km till nearly 10km.
Know that I can go faster round the route as was the first time that I have done the route, it was boiling and the crops were too deep. The time-trial route I know I can do quicker too as I got a bit lost in two places.
http://explore.ordnancesurvey.co.uk/os_routes/show...
Running warm up/down 20:00 [1] 2.84 km (7:03 / km)
shoes: Asic GT-2130
Walk back for 10mins after the run and then a 10mins jog to loosen up a little bit
Friday May 29, 2009 #
Running warm up/down 47:00 [3] 7.81 km (6:01 / km)
shoes: Asic GT-2130
Jog down to the lake then up the Tanfield to Sunniside
Jog back down the Tanfield and then through the top of Watergate
Jog back down the Tanfield and then through the top of Watergate
Running intervals 14:00 [5] 2.2 km (6:22 / km)
shoes: Asic GT-2130
Did the little loop up at Sunniside roughly 550m times were:
2:02 (3:42mins/km)
1:58 (3:35mins/km)
2:00 (3:38mins/km)
2:00 (3:38mins/km)
Had about 2mins recovery on all of them but missed the last one as I wasn't paying attention session should have been 16mins therefore, next time.
Also felt it was quite slow for the distance covered but there are a few tight turns and uneven ground, this is probably why its a slower pace thn when I run 3km
But to get them all within 4secs I'm quite pleased.
2:02 (3:42mins/km)
1:58 (3:35mins/km)
2:00 (3:38mins/km)
2:00 (3:38mins/km)
Had about 2mins recovery on all of them but missed the last one as I wasn't paying attention session should have been 16mins therefore, next time.
Also felt it was quite slow for the distance covered but there are a few tight turns and uneven ground, this is probably why its a slower pace thn when I run 3km
But to get them all within 4secs I'm quite pleased.
S and C 16:00 [1]
Stretched my calves as they were feeling tight
Thursday May 28, 2009 #
S and C 1:20:00 [1]
Thought it would be good to do a session as I haven't done one in a while.
Was knakering especially the plank. Did:
20mins strecthing calves
12mins stretching hamstrings
5x2mins plank with 1mins off in between
5mins squats with a ball
100 crunches
100 elbow to knee things
10mins alternate leg raises
100 things where your on your back and throw your legs upwards
Was knakering especially the plank. Did:
20mins strecthing calves
12mins stretching hamstrings
5x2mins plank with 1mins off in between
5mins squats with a ball
100 crunches
100 elbow to knee things
10mins alternate leg raises
100 things where your on your back and throw your legs upwards
Tuesday May 26, 2009 #
Running warm up/down 17:30 [3] 3.0 km (5:50 / km) +50m 5:23 / km
shoes: Asic GT-2130
w-u: Down to the lake via the fields
w-d: Up the hill to where I was going to meet my mum
Was faster than I expected, as I didn't feel I was running that fast but must have been as the time is including stops and rests
w-d: Up the hill to where I was going to meet my mum
Was faster than I expected, as I didn't feel I was running that fast but must have been as the time is including stops and rests
Running intervals 2:45 [5] 0.8 km (3:26 / km)
shoes: Asic GT-2130
Thought I'd join the bandwagon as loads of people seem to be doing 800m. However this is embarrasing, but I think I may be doing too much after being ill. So I'm going to start revising again starting tomorrow and try let my body recover a bit more as I'm really slow at the moment.
Running 33:30 [3] 5.35 km (6:16 / km) +70m 5:53 / km
shoes: Asic GT-2130
From the top of the hill up to the top of Sunniside around a little loop and back home.
Monday May 25, 2009 #
Orienteering 1:01:29 [3] **** 6.54 km (9:24 / km) +250m 7:54 / km
spiked:29/31c shoes: Walshes 3
Went to Shaftoe Crags which is like Brimham Rocks but crapper and closer.
Real distance: 7.60km (8.05mins/km)
Was really good, planned myself a course with some good legs on, was feeling a bit tired though from yesterday. i underestimated how long it would take me. But it ws nice to get out with a compass again and got most things right.
Real distance: 7.60km (8.05mins/km)
Was really good, planned myself a course with some good legs on, was feeling a bit tired though from yesterday. i underestimated how long it would take me. But it ws nice to get out with a compass again and got most things right.
Orienteering 20:00 [3] 2.4 km (8:20 / km)
shoes: Walshes 3
To and from the start
Sunday May 24, 2009 #
Running 1:02:51 [4] 10.02 km (6:16 / km) +130m 5:53 / km
shoes: Asic GT-2130
:D I've eventually got some time back on here :D
Just did the usual loop out through Ravensworth and back through Tanfield and Sunniside. Coming out of Ravensworth was a nightmare the path is now really overgrown so I got nettled :( Then later on got enforced to take my top off (red) as there were cows but they chased me so had to hop a fence :( Think I possibly did this too soon as I felt really sick 1/2 way round so had to walk. But bar all that was nice to be out in the evening sun.
Just did the usual loop out through Ravensworth and back through Tanfield and Sunniside. Coming out of Ravensworth was a nightmare the path is now really overgrown so I got nettled :( Then later on got enforced to take my top off (red) as there were cows but they chased me so had to hop a fence :( Think I possibly did this too soon as I felt really sick 1/2 way round so had to walk. But bar all that was nice to be out in the evening sun.
Thursday May 21, 2009 #
Note
(sick)
This is starting to irritate me now :( ah well getting better though
Monday May 18, 2009 #
Note
(sick)
NOT TOUR TOUR!!!
C • :):) 20
Friday May 15, 2009 #
Note
(sick) (rest day)
Again ain't been feeling right again today so had another day off....Ended up revising lots though :(
Thursday May 14, 2009 #
Note
(rest day)
Not feeling that great today
Wednesday May 13, 2009 #
Running 32:00 [1] 4.5 km (7:07 / km)
shoes: Asic GT-2130
Slow jog down to Watergate
Then an even slower jog back
My neck is giving me grief :( it like hurts a bit when I breath deeply
Then an even slower jog back
My neck is giving me grief :( it like hurts a bit when I breath deeply
Running intervals 9:25 [5] 1.96 km (4:48 / km)
shoes: Asic GT-2130
Wanted to try do a 3km but got there and it was really windy however I still tried:P
On the first lap I was feeling pretty good for the majority however then towards the end my legs just decided to give up so packed that in after one lap. Then decided to try an 800m but again got halfway round and my legs were knakered.
1.1km in 3:43 (3.23mins/km)
0.4km in 1:12 (3:00mins/km)
Don't think I should have gone out to do this today as I'm too tired from yesterday will probably stretch whilst the apprentice is on :D
On the first lap I was feeling pretty good for the majority however then towards the end my legs just decided to give up so packed that in after one lap. Then decided to try an 800m but again got halfway round and my legs were knakered.
1.1km in 3:43 (3.23mins/km)
0.4km in 1:12 (3:00mins/km)
Don't think I should have gone out to do this today as I'm too tired from yesterday will probably stretch whilst the apprentice is on :D
S and C 45:00 [1]
Mainly stretches but with a few others too
Tuesday May 12, 2009 #
Running warm up/down 16:00 [3] 3.7 km (4:19 / km)
shoes: Asic GT-2130
Jog down the the Harriers place
Running (Harriers) 15:00 [3] 2.3 km (6:31 / km)
shoes: Asic GT-2130
Along the railway track to the same place as on Thursday
Running intervals 30:00 [5] 7.23 km (4:09 / km)
shoes: Asic GT-2130
Did 3x10mins with 3mins recovery so I wanted to get roughly the same distance each time but did the first one way too fast!
Distances each time:
3.00km (new pb for that distance =D well chuffed!)
2.39km (feeling pretty knakered was quite along way down)
0.95km (only did 4mins as I felt sick)
So pretty much failed in my aim....the first one was way to fast for me to maintain although I am pleased all the same. Feeling really quite fit at the moment as my speed seems to be improving quick rapidly at the moment. Reckon that I still need to improve my short style speed though.
Distances each time:
3.00km (new pb for that distance =D well chuffed!)
2.39km (feeling pretty knakered was quite along way down)
0.95km (only did 4mins as I felt sick)
So pretty much failed in my aim....the first one was way to fast for me to maintain although I am pleased all the same. Feeling really quite fit at the moment as my speed seems to be improving quick rapidly at the moment. Reckon that I still need to improve my short style speed though.
Other 45:00 [1] 3.19 km (14:06 / km)
shoes: Asic GT-2130
As I couldn't run I had to walk back and it was proper freezing wanted to run but felt proper bad and then my legs stiffened up:( not good.
However in better news thought I was going to have to walk back home after but managed to scrounge a lift with some expro (was 2nd in national XC some time ago though :P)
However in better news thought I was going to have to walk back home after but managed to scrounge a lift with some expro (was 2nd in national XC some time ago though :P)
Monday May 11, 2009 #
Note
(rest day)
Sunday May 10, 2009 #
Orienteering warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Falcons A
Jog/walked to the start with Kirstin (2.5km)
then afterwards went for a jog around Leaplish with Kirstin
then afterwards went for a jog around Leaplish with Kirstin
Orienteering race (Lewis Burn) 1:18:01 [5] *** 9.7 km (8:03 / km) +200m 7:17 / km
spiked:22/25c shoes: Falcons A
Was the same area as yesterday, so knew roughly where I was most of the time. Again the map was wrong, going to number 6 there was an open area which stretched out a lot further than mapped and threw most people. 7 was wrong too (the same area as my 'mistake' yesterday), the next 2 legs were stupid as you went down a step slippy hill.....then went straight back up it. The rest of it was good but very physical. Had a tricky little section at the end on a different scale which threw me again a little.
Saturday May 9, 2009 #
Orienteering race (Lewis Burn) 1:21:09 [4] *** 8.1 km (10:01 / km) +275m 8:34 / km
spiked:24/24c shoes: Falcons A
Was having a pretty good run, even though I wasn't moving that great as my legs ares still sore. But then missed 7 (11.08 for 100m leg), at first I thought I was wrong but I was right and the control was in the wrong place after consulting other competitors. Then again had another clean set of controls till number 18 where it was placed too high so really pissed off to be honest lost about 13mins of time as two controls were in the wrong place.
On the plus side actually a decent area in Kielder!
On the plus side actually a decent area in Kielder!
Orienteering warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Falcons A
Jog to the start with Kirstin and after a short jog with Kirstin again
Friday May 8, 2009 #
Running 32:30 [2] 5.0 km (6:30 / km)
shoes: Innov8's
Short loop up at Pontburn to ease my legs after last night...They are soooo sore!
Thursday May 7, 2009 #
Running warm up/down 24:30 [3] 5.1 km (4:48 / km)
shoes: Asic GT-2130
Run down to the Harriers place quite brisk but downhill :D
Then after a sneaky cut off the track through to the cricket pitch and back to the clubhouse...Bit tired
Then after a sneaky cut off the track through to the cricket pitch and back to the clubhouse...Bit tired
Running (Harriers) 16:00 [3] 2.3 km (6:57 / km)
shoes: Asic GT-2130
Down to Swallwell and up the Railway track with the Harriers
Running intervals (Threshold) 40:00 [5] 9.65 km (4:09 / km)
shoes: Asic GT-2130
Did 6x5mins with 2minutes recovery along the Railway track to Rowlands Gill and back. Distances per rep:
1.49km
1.70km (pushed a bit too hard on this one)
1.37km (and felt the effects)
1.32km (hill)
1.39km
1.69km (slightly downhill)
Felt a bit knakered after and enjoyed
1.49km
1.70km (pushed a bit too hard on this one)
1.37km (and felt the effects)
1.32km (hill)
1.39km
1.69km (slightly downhill)
Felt a bit knakered after and enjoyed
Wednesday May 6, 2009 #
Other (Canoeing) 1:30:00 [2] 4.0 km (22:30 / km)
Very hard for part of it as it was upstream and a very strong headwind
Tuesday May 5, 2009 #
Note
(rest day)
Thinking of having an easy week this week
Monday May 4, 2009 #
Running (Recovery) 34:30 [3] 6.15 km (5:37 / km) +90m 5:14 / km
shoes: Innov8's
Same as Wednesday, just to see how I felt and get away from revision was good, pushed a little for the first 25mins then eased back a bit for the last 10mins. Was a lot quicker than Wednesday though which shows me how tired I was then.
http://explore.ordnancesurvey.co.uk/os_routes/show...
http://explore.ordnancesurvey.co.uk/os_routes/show...
Sunday May 3, 2009 #
Orienteering race (FCC Long) 1:27:01 [5] **** 11.4 km (7:38 / km) +405m 6:29 / km
spiked:22/26c shoes: Falcons A
Was feeling a bit tired when I set off so wasn't sure as to how I would feel later on but it went really well I felt I wasn't too far behind Tom, Josh or Spongey so pleased. It was one of my cleanest run this year but I felt a bit knakered toweards the end, the last loop especially. Was 15th at 21 so lost about 2mins on the last little bit. But pleased with my concentration too as I had alex talking to me all the way round "need to get away from Bazil and Lewis" so let him hare off and then I'd catch him going into the control :)
Came 18th out of 35.
1)Good but a bit hesitant when I hit the stream at the bottom of the valley
2)Good felt I took a good route but just fractionally missed the control and spent a minute looking in the green, couldn't picture the vegitation (1min)
3)Good
4)Good, caught Lewis up
5)Good slightly hesitant in the circle
6)Again hesitant in the circle
7)Good
8)Good, joint fastest split :) also caught up Bazil and Alex (choo choo :P)
9)Ok, though hadn't visualised the circle so messed up goin in (30s)
10)Good
11)Ok, but was on the ditch to the east (20s)
12)Good
13)Good
14)Good
15)Overshot it slightly but saw it (10s)
16)Found the path on the veg boundary confusing and was west as a result, alex found it first (20s)
17)Really pleased let the other 3 go past me and slowed down and found the control first :)
18)Good
19)Good
20)Good bit slow however
21)Needed to switch off for a minute so let alex navigate for a bit, and got very confused wasn't really sure where I was but hit the right path but then went to the wrong control and had to relocate in (30s)
22)Slow and tired
23)Same again
24)Followed the wrong ditch down without realising and was south-west (20s)
25)Good
26)Slog=Dead
Came 18th out of 35.
1)Good but a bit hesitant when I hit the stream at the bottom of the valley
2)Good felt I took a good route but just fractionally missed the control and spent a minute looking in the green, couldn't picture the vegitation (1min)
3)Good
4)Good, caught Lewis up
5)Good slightly hesitant in the circle
6)Again hesitant in the circle
7)Good
8)Good, joint fastest split :) also caught up Bazil and Alex (choo choo :P)
9)Ok, though hadn't visualised the circle so messed up goin in (30s)
10)Good
11)Ok, but was on the ditch to the east (20s)
12)Good
13)Good
14)Good
15)Overshot it slightly but saw it (10s)
16)Found the path on the veg boundary confusing and was west as a result, alex found it first (20s)
17)Really pleased let the other 3 go past me and slowed down and found the control first :)
18)Good
19)Good
20)Good bit slow however
21)Needed to switch off for a minute so let alex navigate for a bit, and got very confused wasn't really sure where I was but hit the right path but then went to the wrong control and had to relocate in (30s)
22)Slow and tired
23)Same again
24)Followed the wrong ditch down without realising and was south-west (20s)
25)Good
26)Slog=Dead
C • maps 1
Orienteering warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Falcons A
Long walk/jog to the start again at a few stretches and drills
Short run back to car park after
Oh also before the race drank lots of water to make sure I was well hydrated as I feel that may be one of the reason I'm not able to concentrate sometimes and it worked!!! :D so I'm going to include that in my pre-race routine from now on.
Short run back to car park after
Oh also before the race drank lots of water to make sure I was well hydrated as I feel that may be one of the reason I'm not able to concentrate sometimes and it worked!!! :D so I'm going to include that in my pre-race routine from now on.
Saturday May 2, 2009 #
Orienteering race (FCC Middle) 37:48 [5] *** 4.8 km (7:52 / km) +180m 6:38 / km
spiked:14/18c shoes: Falcons A
Set off really well but then had to go back and get a control I missed so lost a fair bit of time then trying to recover lost more time.
1)Good
2)Good
3)Good
4)Messed about a bit too low really, was at the Womens control (1min)
5)Good
6)Good
7)Good
8)Good
9)Good hesitation though before the control (30-40s)
10)Good caught lewis up (4mins)
11)Good
12)Missed it at first, got to the unmarked ride near 13 and Lewis told me so ran back and got it (2mins)
13)Bit of a panic but good
14)Missed it ran down the slope too far and then had to come back up to it (30s)
15)Good
16)Just kept too high in general, missed it and went over the stream beyond and had to come back
17)Took a crap route choice as I was just following the train here
18)Good
Feel a bit dissapointed about this as I seemed to panic and run faster after I missed no.12 and as a result made a few mistakes but I feel I beat everyone I wanted to.
1)Good
2)Good
3)Good
4)Messed about a bit too low really, was at the Womens control (1min)
5)Good
6)Good
7)Good
8)Good
9)Good hesitation though before the control (30-40s)
10)Good caught lewis up (4mins)
11)Good
12)Missed it at first, got to the unmarked ride near 13 and Lewis told me so ran back and got it (2mins)
13)Bit of a panic but good
14)Missed it ran down the slope too far and then had to come back up to it (30s)
15)Good
16)Just kept too high in general, missed it and went over the stream beyond and had to come back
17)Took a crap route choice as I was just following the train here
18)Good
Feel a bit dissapointed about this as I seemed to panic and run faster after I missed no.12 and as a result made a few mistakes but I feel I beat everyone I wanted to.
Orienteering warm up/down 1:00:00 [2] 8.0 km (7:30 / km)
shoes: Falcons A
Long walk/jog to the start then a few stretches drills etc
After the finish run back to the start to pick up stuff then another long jog/walk back to the assembly area from there
After the finish run back to the start to pick up stuff then another long jog/walk back to the assembly area from there