Training Log Archive: MalIn the 31 days ending Mar 31, 2010:
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Monday Mar 29, 2010 #
Running warm up/down 9:20 [2] 1.37 km (6:49 / km) +20m 6:21 / km
shoes: Innov8's
Back through the estate afterwards
Running 20:00 [3] 2.75 km (7:16 / km) +50m 6:40 / km
shoes: Innov8's
Sunday Mar 28, 2010 #
Orienteering race 1:32:58 [5] ***** 7.3 km (12:44 / km) +550m 9:15 / km
spiked:19/22c shoes: Walshes 3
Absolutley loved the area, started off really well caught 3mins up on Mike by number 3. Then 4 I was standing right next to in the deep heather but couldn't see it until Mike got it. 5 fucked up quite bad came down the wrong reentrant then missed it again. Was really good through 6,7,8,9,10,11,12,13,14 caught Mike again at number 10 and he made me push hard along the road. Just about caught Willy up but as soon as I got back into terrain upto 13 just started to go backwards. Made a huge mistake at number 15, got confused about where I was and went up the reentrant too early. Found Tom and we got it together, came out of 16 the wrong way then managed to keep up with Tom around the last few but took slightly different routes. Again struggled on the road section with Tom. Then fucked up 22 thought it was on the crags so stayed in the reentrant before hand.
Looking over results I'm a bit dissapointed as I could've been a lot higher up if it wasn't for 15. It may have just been the area but I seemed fitter than last weekend as I was able to keep up with Tom and Lewis' splits at the start and was able to keep up with and lead Tom round the last few.
Orienteering warm up/down 45:00 [3] 3.5 km (12:51 / km)
shoes: Walshes 3
Jog with Lewis afterwards
Saturday Mar 27, 2010 #
Orienteering race 46:28 [4] **** 5.4 km (8:36 / km) +220m 7:09 / km
spiked:18/22c shoes: Walshes 3
Started off quite well through 1,2 and 3 then made a small mistake which let Tom get passed without me seeing him. was clean after that through 5,6,7,8,9 then took a really bad route to 10 and missed it again. 11 screwed up, ended up by 15 for a bit so decided to sack it in a save my strength for the Trossachs.
Jogged around getting caught up by the Bazil,Willy and Lewis train but let them go.
Just didn't like going over the same terrain so much, it made me relax to much and made mistakes
Orienteering warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: Walshes 3
Jog round the field with Tom, Lewis and Bazil
Wednesday Mar 24, 2010 #
Note
(rest day)
Tuesday Mar 23, 2010 #
Note
(rest day)
Monday Mar 22, 2010 #
S and C 30:00 [3]
So came home and decided to do some core and stretching instead.
15mins calves, soleus/gastrocnemius
50 sit-ups
2x1mins plank 1mns recovery
Then some work on my hamstrings, groin and shoulders too
Sunday Mar 21, 2010 #
Orienteering race 1:19:43 [5] **** 10.6 km (7:31 / km) +245m 6:44 / km
spiked:22/23c shoes: Falcons A
Had a really good run navigationally. My only mistake was on the last control where I went to the wrong one but that was only about 10secs max. Tom just caught me (11mins) coming into the field.
I came fitfh though so really quite pleased with it. Lacking a bit of fitness as expected pushed a little bit too hard at the start and died towards the end.
Orienteering warm up/down 25:00 [3] 1.5 km (16:40 / km)
shoes: Falcons A
Friday Mar 19, 2010 #
Note
(rest day)
After a poor Winter training these last few weeks have been really good, reckon I have a good base of fitness for this weekend (and an excuse if it doesn't go too great :P) and a good platform to work on for the rest of the season.
Thursday Mar 18, 2010 #
Orienteering 31:00 [2] *** 2.4 km (12:55 / km) +110m 10:31 / km
spiked:23/27c shoes: Innov8's
Couldn't be bothered to do short intervals so dug out an old map and drew some controls on.
Was surprisingly difficult didn't cope very well with the change down from 1:15000 from the weekend. Also the map needs a major update, or I need a new one(?) as lots of the vegitation has changed. As far as orienteering goes it wasn't too great, was too great with the contours and with a control every 90m I ran too much and didn't keep enough map contact.
My veiw on this area has changed greatly as I didn't rate it at all before today. It's actually decent just the usual bit where the car park and start are is absolutly bollocks!
Orienteering warm up/down 22:25 [3] 2.18 km (10:17 / km) +45m 9:19 / km
shoes: Innov8's
Run back from another entrance to Washingwell Woods up to Bucks wood quick loop round surveying it for a possible extension to the Watergate map then back to the start, up through the fields and back home through the estate.
Wednesday Mar 17, 2010 #
Running long 57:00 [3] 10.12 km (5:38 / km) +88m 5:24 / km
shoes: Asic GT 2140
I went up to Sunniside and up to the mast beyond then back down to Sunniside and down three steps up into Whickham and home via Hollinside and Oakfield.
Tuesday Mar 16, 2010 #
Running warm up/down 21:00 [3] 3.3 km (6:22 / km) +20m 6:11 / km
ahr:135 max:148 shoes: Asic GT 2140
Back home from Hollinside Road on the same route (10mins)
Running intervals 13:32 [5] 3.0 km (4:31 / km) +25m 4:20 / km
ahr:172 max:182 shoes: Asic GT 2140
Therefore I did 10 x 300m (odd uphill slightly) in roughly 50-65secs and recovery time was how long my heart rate took to go back below 170bpm. Was a good session as I felt strong throughout. My heart rate hit roughly 182 on each odd rep and 178 on the even reps so I think it gave me about 15-25seconds recovery
Sunday Mar 14, 2010 #
Orienteering warm up/down 22:00 [3] 2.7 km (8:09 / km) +70m 7:13 / km
shoes: Walshes 3
Back along a nice little moorland track from the finish till I hit the main path then back down through the fields to the car park again.
Orienteering (Technique) 1:22:15 [4] **** 7.87 km (10:27 / km) +290m 8:50 / km
spiked:32/37c shoes: Walshes 3
Planned myself a course with as many controls in as possible to test my technique before the selection racs this year. Just stayed in the south of the area, had planned another course on the northern bit but got sore feet and didn't want to end up like last time. Really enjoyed it, used some of the controls from the M21E course and some of my own making it quite intense. Lots of direction cahnges and little sections of control picks with a few longer legs to get me around.
Generally I was fine navigationally a bit hesitant making sure I was in the right place but on few I struggled which is why its quite a slow time. Found the slope with all the rock features on really good again. Reckon I'll go back.
Saturday Mar 13, 2010 #
Orienteering race 1:22:30 [3] ** 6.1 km (13:31 / km) +80m 12:42 / km
shoes: Walshes 3
Just did absolutly shit, fucked up every control basically. Was a really bad area, alright for running but just no features so when I got lost I couldn't relocate and lost even more time.
Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
Thursday Mar 11, 2010 #
Note
(rest day)
Wednesday Mar 10, 2010 #
Running long 1:26:00 [3] 14.94 km (5:45 / km) +100m 5:34 / km
shoes: Asic GT 2140
Was ok for the first hour but then my legs started to tire and turn off then my head just made them keep running was kind of a strangely surreal feeling.
Tuesday Mar 9, 2010 #
Running warm up/down 22:15 [3] 3.9 km (5:42 / km) +20m 5:34 / km
shoes: Asic GT 2140
Back from end of intervals, far end of broadway, down Fellside road then cut through next to Comp and cricket club and across top of the park
Running intervals 19:45 [5] 4.2 km (4:42 / km) +50m 4:26 / km
shoes: Asic GT 2140
3x 1.4 (90secs recovery)
5.32 (3.57mins/km)
5:13 (3.44mins/km)
5:30 (3.56mins/km)
Think this was a better session than last time as I didn't set off too fast. Again the 2nd was downhill so I'm pleased with the grouping.
Monday Mar 8, 2010 #
Running 40:07 [4] 8.57 km (4:41 / km) +130m 4:21 / km
shoes: Asic GT 2140
Sunday Mar 7, 2010 #
Orienteering warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Walshes 3
Orienteering race 1:08:21 [5] **** 8.1 km (8:26 / km) +220m 7:26 / km
spiked:21/27c shoes: Walshes 3
Did the brown course and started off well but then became quite sloppy in the more complex stuff. As usual my orienteering to the circle was a lot better than to the control and I think I lost quite a bit of time as a result.
Bit dissapointed with myself really but absolutly knakered so maybe thats the reason
Saturday Mar 6, 2010 #
Orienteering warm up/down 30:00 [3] 2.53 km (11:51 / km) +20m 11:24 / km
shoes: Asic GT 2140
Orienteering race 20:45 [5] *** 2.7 km (7:41 / km)
spiked:20/22c shoes: Asic GT 2140
Did pretty good, took a bad route to one but didn't think too much about it. Then was pretty solid through the next few controls but a bit slow till 16 where I thought I had got to 17 so took the route I would have taken and ended up at a roundabout which totally confused me. Lost about 1mins there and a little bit more on 21 but apart from that not too bad really.
Orienteering warm up/down 20:00 [3] 1.66 km (12:03 / km) +40m 10:45 / km
shoes: Walshes 3
Jog back from the finish
Orienteering race 58:47 [5] **** 6.0 km (9:48 / km) +225m 8:15 / km
spiked:11/15c shoes: Walshes 3
Did M18 on the Pentlands
Had a really good run, slight miss on no.1 and 2. Spiked 3 and 4, but then a bit sloppy on the shorter legs. But then was really quite good after till the last couple. Caught Karen up about 1/2 way round and managed to get away from her I think? And Lewis was mocking me for my tiny headtorch yet I was beating him at no.10 :P And finished only 2mins behind him.
Thursday Mar 4, 2010 #
Running warm up/down 20:40 [3] 2.7 km (7:39 / km) +20m 7:23 / km
ahr:145 max:153 shoes: Asic GT 2140
Back from the end of the intervals up Broom Lane and back round the same loop of the estate
Running intervals 9:00 [5] 2.0 km (4:30 / km) +10m 4:23 / km
ahr:174 max:185 shoes: Asic GT 2140
1:10
1:20
1:15
1:18
1:12
Quite happy with the grouping although the first one was a bit fast, the even ones were slightly uphill which makes those ones a little bit longer
Wednesday Mar 3, 2010 #
Running long 1:34:00 [3] 12.83 km (7:20 / km) +210m 6:46 / km
ahr:142 max:156 shoes: Innov8's
quite a lot of terrain running too through woods and fields. Also managed to find a section of heather in the middle of Dipton?
Tuesday Mar 2, 2010 #
Running hills (Bankies) 1:01:24 [5] 11.72 km (5:14 / km) +170m 4:53 / km
ahr:156 max:188 shoes: Walshes 3
Dunston Bank - 0.4km 55m (14%) 2:15mins (5:37mins/km) 184max
Duckpool Ln. - 0.4km 44m (11%) 2:13mins (5:32mins/km) 186max
Lambton Ave. - 0.5km 68m (14%) 2:44mins (5:28mins/km) 188max
Ruskin Road - 0.3km 37m (12%) 1:44mins (5:46mins/km) 182max
Whickham Bk. - 0.9km 86m (11%) 5:08mins (5:42mins/km) 182max
Broom Lane - 0.2km 12m (6%) 0:47mins (3:54mins/km) 182max
Feeling pretty knakered now, reckon I could crack the huor mark or add in a few more hills?