Training Log Archive: ShmintyIn the 7 days ending Nov 23, 2009:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||
Monday Nov 23, 2009 #
Running 53:00 [2] 10.2 km (5:12 / km) +160m 4:49 / km
shoes: Salomon XT Wings
Circuits 45:00 [2]
Sunday Nov 22, 2009 #
Orienteering 53:43 [4] 10.0 km (5:22 / km)
shoes: Spira Striker
Good race but had 2 mental lapses. Decided I should climb over an uncrossable fence and then punched the last loop in all the wrong boxes on the control card - it's been a while since I used pin punching last.
Football 55:00 [3]
Stood around in the cold for most of the first half then played right mid/defense. Probably the worst way round to do it as we were camped in our half for most of the second half as the wind and slope were against us. Anyway we still won 4-3 and somehow I managed not to get studded or pushed over.
Saturday Nov 21, 2009 #
Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Spira Striker
Running 18:58 [5] 4.0 km (4:45 / km)
Prologue 3km
First starter. Got distracted then mis read control code and ended up on wrong side of fence. So 1min down at no1. Slightly better after that but not great.
Running 10:00 [2] 1.0 km (10:00 / km)
shoes: Spira Striker
Orienteering 28:17 [5] 6.5 km (4:21 / km)
shoes: Spira Striker
Started 3secs down on abrams but never actually caught him. Slipped a bit in the first loop so couldn't run as fast as I'd liked to. Bit confused in multi level area.
Right claf was niggling a bit at teh start, so was doing some of my old exercises and didn't feel it running.
Just couldn't get up to full speed in the race and didn't feel like I'd just run a race afterwards.
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Spira Striker
Friday Nov 20, 2009 #
Running 18:00 [2] 3.3 km (5:27 / km)
shoes: Salomon XT Wings
Running 8:30 [3] 1.6 km (5:19 / km)
shoes: Salomon XT Wings
about 17secs each
Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Spira Striker
Gym 1:30:00 [3]
Warm up
Back squat 12x1 65kg
other exercises
Half Squat 6x3? 70-80kg
Back Squat 6x3 65,75,75kg
Circuit push ups, chins, dips - started on 12s but dropped to 8s by the end. Definitely need some work on this.
SB Rollouts
Reverse Hypers
Thursday Nov 19, 2009 #
Running 19:06 [2] 3.75 km (5:06 / km)
shoes: Spira Striker
Running 36:47 [4] 8.72 km (4:13 / km) +105m 3:59 / km
shoes: Spira Striker
Up from opal 3 to hillsborough then was supose to go up Rivelin road but ended up on one with a fair hill for half a rep. Back the same way.
7:15, 7:47 (uphill), 6:57 (downhill), 6:45 with 2mins jog between.
Shin was good but hadn't been too much of a problem with these new shoes but hadn't done a hard road sessions until know.
Wednesday Nov 18, 2009 #
Running 35:00 [2] 6.8 km (5:09 / km)
shoes: Spira Striker
Running 1:50:00 [3] 19.4 km (5:40 / km) +800m 4:42 / km
shoes: Inov8 RocLite 315 no.3
With kris,gg and danger.
Tuesday Nov 17, 2009 #
Running 50:30 [3] 10.6 km (4:46 / km) +200m 4:21 / km
shoes: Salomon XT Wings
Running 28:00 [2] 6.3 km (4:27 / km)
shoes: Spira Striker