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Training Log Archive: Mal

In the 7 days ending Mar 29, 2009:

activity	#	time	miles		km		+m				load
Running	3	3:59:41	25.1	(9:33)	40.39	(5:56)	140				202.6
Orienteering	2	3:17:56	13.26	(14:55)	21.34	(9:16)	580	35 /	40c	87%	166.9
Other	2	1:00:00									45.0
S and C	1	1:00:00									48.0
Total	6	9:17:37	38.36		61.74		720	35 /	40c	87%	462.5

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Sunday Mar 29, 2009 #

Orienteering warm up/down 30:00 [2] 2.5 km (12:00 / km)
shoes: Falcons A

Run to start with Josh and got there well early so did some stretching whilst waiting.
then walked back the majority of the way to download but ran a bit then had a little jog and stretched some more

Orienteering race 21:41 [5] *** 3.6 km (6:01 / km) +55m 5:36 / km
spiked:10/11c shoes: Falcons A

Light Green at Bramham Park
wanted to run further but EBOR were trying to qualify. Just generally treid to run it as fast as I could and made little mistakes as I underestimated the technicality of the course. Wob by over 2mins though but not too pleased with my run felt I lacked fluidity.

Was going to go out on a different course after but finihsed with quite a bad headache and didn't really like the area so decided against it.

Also now I'm home I'm having bad urges to out for a run as its so nice

Saturday Mar 28, 2009 #

Orienteering warm up/down 31:00 [3] *** 3.74 km (8:17 / km) +100m 7:18 / km
spiked:8/9c shoes: Falcons A

Went to Hamsterly forest for some training with Smyth
Did the warm-up on part of an old excercise doing alternate legs pushed a little harder than I would have liked
Also had a really hard control where bike track had moved in and basically covered over this tiny pit in the forest. Took a while to find had to go out to the path and relocate.
Then after a jog back down to the car park from the finish

Orienteering 20:00 [1] 1.51 km (13:15 / km) +85m 10:20 / km
shoes: Falcons A

Walk upto the moorland from the end of the warm-up

Orienteering (Technique) 20:00 [5] **** 2.75 km (7:16 / km) +115m 6:01 / km
spiked:5/6c shoes: Falcons A

Hare and Hound 1 on Hamsterly Common
I was the hare and did really well on the first part then had a nice long leg down into the woods then after that part of the area had been chopped down since the last mapping so got lost trying to avoid it. 90degree error then managed to relocate off some rhoddies then just a plod uphill to the finish through felled.

Orienteering (Technique) 17:15 [5] **** 2.16 km (7:59 / km) +105m 6:25 / km
spiked:7/8c shoes: Falcons A

Hare and Hound 2 on Hamsterly Common
Was the hound this time caught 4mins up by 2 on a leg going to a vague depresion on a slope then we ran against eachother which was really offputting messed up number 4 in the old quarry workings as just couldn't picture what I was looking for on the map.

Orienteering 20:00 [3] 1.3 km (15:23 / km) +50m 12:54 / km
shoes: Falcons A

Relocation on a large section of old quarry works on Hamsterly common.
Took time to make sure we knew exactly where we were each time on the exact feature. Good training

Orienteering 38:00 [4] *** 3.78 km (10:03 / km) +70m 9:12 / km
spiked:5/6c shoes: Falcons A

Crossing over to Hamsterly Common South then a map memory excercise on an old course trying to do it rolling. Had a bingo control which I spiked but then convinced myself I wasn't there lost about 5mins or so oerall as Smyth ran past one too.

!5.25km overall not bad training...See how I feel in the morning though

Thursday Mar 26, 2009 #

S and C 1:00:00 [3]

General Stuff:
2x2mins planks + 2x1min plank
ankle rotations (twice through)
Leg raises
Calf stretches
....

C • hamsterly 3

Wednesday Mar 25, 2009 #

Running long 1:26:16 [5] 16.94 km (5:06 / km)
shoes: Asic GT-2130

Home from school via Newburn.

Set off way too fast.
Took 30mins to Newburn Bridge (4.25mins/km)
Then 22mins to Scotswood Bridge (4.31mins/km)

Just died didn't have enough strength in legs so had to stop.

Walked up Whickham Bank

Knakered

Tuesday Mar 24, 2009 #

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asic GT-2130

Felt a bit tired so needed to push the warm up a bit harder than I wanted to loosen off. But then felt pretty good so had walk :P
Felt absolutly knakered after struggled to run home but just about managed.

General shape of route : http://explore.ordnancesurvey.co.uk/os_routes/show...

Running intervals 21:25 [5] 4.0 km (5:21 / km)
shoes: Asic GT-2130

5 x 800m around Watergate Park
Focused on consistant times for the 5 rather than 1 or 2 amazing ones
Had two minutes recovery on each one
2:40 3:20mins/km
2:37 3:16mins/km
2:39 3:19mins/km
2:40 3:20mins/km
2:39 3:19mins/km

Good session...Think that the 2:37 is my pb :P

C • :P 6

Other 30:00 [2]

Tag again at school against rest of the year...Was good again but didn't really have enough energy to keep running...Sore leg

Monday Mar 23, 2009 #

Running 1:47:00 [2] 14.95 km (7:09 / km) +140m 6:50 / km
shoes: Asic GT-2130

Went out for a jog with mum but then got lost so it got extended a little bit. Then we thought we may as well enjoy the night as it was really nice. Went up through a really nice wood which I've never been in and then across the fields ace! Was starting to feel a bit crap towards the end.

http://explore.ordnancesurvey.co.uk/os_routes/show...

Other 30:00 [3]

Good, ol' game of rugby ain't played in a long while, just general tag style-y against the rest of the 6th form boys wicked!

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