Training Log Archive: MalIn the 7 days ending Jul 25, 2010:
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Sunday Jul 25, 2010 #
11 AM
S and C 30:00 [2] 0.8 km (37:30 / km)
shoes: Innov8's
Learning some running drills from Sarah Hague
1 PM
Orienteering warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Walshes 4
Moor of Alvie
Jog around through terrain, then some of the drills from earlier
After jog down the road with Bazil and Lewis
Jog around through terrain, then some of the drills from earlier
After jog down the road with Bazil and Lewis
Orienteering (Technique) 45:00 [4] *** 2.8 km (16:04 / km) +90m 13:51 / km
spiked:8/9c shoes: Walshes 4
Moor Of Alvie
Did a course focusing on the fine navigation from an attack point to the control being shadowed by Liz. Felt strong and was running well, stopped halfway round to change style to working more with the contour shapes and planning ahead
Did a course focusing on the fine navigation from an attack point to the control being shadowed by Liz. Felt strong and was running well, stopped halfway round to change style to working more with the contour shapes and planning ahead
Orienteering 22:00 [3] *** 1.8 km (12:13 / km) +60m 10:29 / km
spiked:5/5c shoes: Walshes 4
Moor of Alvie
Did a course with Bazil focussing on map memory, did really well managed to find all the controls really well and had a good plan for every control.
Did a course with Bazil focussing on map memory, did really well managed to find all the controls really well and had a good plan for every control.
Saturday Jul 24, 2010 #
Note
(rest day)
Heading off up to Badaguish :D
Wednesday Jul 21, 2010 #
Cycling 1:24:00 [3] 15.3 km (5:29 / km) +350m 4:56 / km
shoes: Innov8's
Gentlish cycle around chopwell got a bit lost a few times was nice to explore it a bit more
Monday Jul 19, 2010 #
6 AM
Running warm up/down 13:00 [3] 2.5 km (5:12 / km) +10m 5:06 / km
shoes: Asic GT 2140
Jog down to the lake and part way back from it
In the rain :D
In the rain :D
Running intervals 30:00 [5] 5.5 km (5:27 / km)
shoes: Asic GT 2140
5 x 1.1km round Watergate Lake treid to keep good steady times without much difference did:
3:57
3:59
3:59
3:58
3:57
So really pleased with that had 2mins recovery in between but a little bit more after the third as I nearly threw up :(
3:57
3:59
3:59
3:58
3:57
So really pleased with that had 2mins recovery in between but a little bit more after the third as I nearly threw up :(
Running intervals 12:00 [3] 2.46 km (4:52 / km) +20m 4:41 / km
shoes: Asic GT 2140
Running drills to try run properly
did:
6mins of 20secs hard /10secs easy on the flat
then 6mins of 15secs hard / 25secs easy uphill my shoulders were quite tired for some reason
did:
6mins of 20secs hard /10secs easy on the flat
then 6mins of 15secs hard / 25secs easy uphill my shoulders were quite tired for some reason