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Training Log Archive: Mal

In the 7 days ending May 31, 2009:

activity	#	time	miles		km		+m				load
Running	3	3:14:19	20.58	(9:27)	33.12	(5:52)	320				160.8
S and C	2	1:36:00									57.6
Orienteering	1	1:21:29	5.56	(14:40)	8.94	(9:07)	250	29 /	31c	93%	65.2
Total	5	6:11:48	26.13		42.06		570	29 /	31c	93%	283.5

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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...

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

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.

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

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

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.

Orienteering 20:00 [3] 2.4 km (8:20 / km)
shoes: Walshes 3

To and from the start

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