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Training Log Archive: Rich

In the 7 days ending Oct 19, 2008:

activity

time

miles

Running

3:40:00

20.57

(10:42)

33.1

(6:39)

500

Strength and Conditioning

1:20:00

Orienteering

52:52

6.28

(8:25)

10.1

(5:14)

150

27 /

30c

90%

Flexibility

15:00

Total

6:07:52

26.84

43.2

650

27 /

30c

90%

[1-5]

5:52:52

1:40

0:00

» now

Sunday Oct 19, 2008 #

Event: Compass Sport Cup Final

Running warm up/down 40:00 [1] 3.0 km (13:20 / km)
shoes: Inov8 Flyroc 310

Warm up dynamic stretching etc prior to race and a nice steady warm down jog afterwards. Did 20mins of stretching when I got home also as I was feeling tight, particularly the hamstrings and calfs; this isn't included in the time.

Orienteering race 52:52 [5] 10.1 km (5:14 / km) +150m 4:52 / km
spiked:27/30c shoes: Inov8 Flyroc 310

A good race today and was puching hard. Made a 45s mistake at number 2 but pulled it together well. Also lost around 40s on number 27 as I got caugt in the green shortly after leaving the control and having not planned the leg properly due to chasing OJ. Just the odd second here and there particularly around thickets other than that.

Note

I feel like the training is really doing some good now even though it doesn't seam like it during the Notts AC intervals (still getting thrashed). If I can keep this up though and stay injury free I can hopefully do quite well next season.

C • Aye stick in 1

Brown - Splits

Saturday Oct 18, 2008 #

Note
(rest day)

Get myself ready for the big race tomorrow!

Friday Oct 17, 2008 #

Running 25:00 [3] 4.5 km (5:33 / km) +120m 4:54 / km
shoes: Inov8 Flyroc 310

Short steady run on the pit tip.

Strength and Conditioning 30:00 [2]

Half an hour on Wii Fit. It's actually quite hard work particularly the balance and strength stuff.

Thursday Oct 16, 2008 #

Running 35:00 [4] 4.0 km (8:45 / km) +150m 7:22 / km
shoes: Inov8 Flyroc 310

Pre-circuits training run. Shadowing JT on a control pick on the hills. Got pretty dark towards the end. Will need a head torch if doing this is future weeks.

Strength and Conditioning (Circuits) 50:00 [4]
shoes: Asics

NOC Circuits

3 x 14 stations; 45s at each 15s recovery jog lap of hall to next station.

~3min recovery between each set.

Flexibility 15:00 [0]
shoes: Asics

Stretching session at the end of circuits.

Wednesday Oct 15, 2008 #

Running 50:00 [3] 11.2 km (4:28 / km) +100m 4:16 / km
shoes: Inov8 Flyroc 310

General run from home to Amy's friends then a lift back home. Used the grass verges as much as I could.

Tuesday Oct 14, 2008 #

Running intervals 30:00 [5] 6.4 km (4:41 / km) +100m 4:21 / km
shoes: Asics

Notts AC Training

1 x 2.8km rep - 10:10

4 x 800m reps: 2:38; 2:37; 2:38; 2:31

Running warm up/down 40:00 [1] 4.0 km (10:00 / km) +30m 9:38 / km
shoes: Asics

General warm up with drills. Steady jog warm down and some stretching.

Monday Oct 13, 2008 #

Note
(rest day)

Ok I've been a bit slack the last few days. Well it gives my ankle a little time to recover slightly and its CS cup final next week! Notts burn up session tomorrow!

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