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Training Log Archive: Rich

In the 7 days ending Nov 22, 2009:

activity # timemileskm+m
  Running5 5:57:20 41.2(8:40) 66.3(5:23) 770
  Strength and Conditioning3 1:30:00
  Flexibility4 50:00
  Orienteering1 44:29 6.71(6:38) 10.8(4:07)45 /48c93%
  Cross Training2 15:00
  Total6 9:16:49 47.91 77.1 77045 /48c93%
  [1-5]6 8:26:49

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Sunday Nov 22, 2009 #

Running long 1:19:26 [3] 16.0 km (4:58 / km) +185m 4:42 / km
ahr:150 max:166 shoes: Inov8 Flyroc 310

Pit tip, coxmoor, theives wood, cauldwell wood, Kingsmill reservoir, sutton lawn, A38 and home. Kept mostly to muddy paths and grass verges.

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase
 

Running warm up/down 50:00 [2] 5.0 km (10:00 / km)
shoes: Asics Gel GT-2140

WU/WD for the two races.

Orienteering race 17:44 [5] *** 4.3 km (4:07 / km)
ahr:178 max:187 spiked:18/18c shoes: Asics Gel GT-2140

Prologue - OK, hestitant in the housing estate early on but no major mistakes, had to relocate quickly a couple of times though as it was difficult to plan ahead and keep map contact at the same time. Bit of a fall half way round on a corner - got nice sore and deep grazes on my knee had and ass now to show for it.

3.1km stright line distance.

Orienteering race 26:45 [5] *** 6.5 km (4:07 / km)
ahr:184 max:188 spiked:27/30c shoes: Asics Gel GT-2140

Awesome race - I had a pretty good run too. Only mistakes really was hestitation trying to work out what the hell was going on around the bus station car park and what level I should be on. Happy with my running and felt strong and controlled throughout. Don't think I've had to concentarte so hard on a course in my life and so much route choice. Finished 4th after some dsq's and overtaking Sprotty who set off 1s ahead. First time since the 2000 Oringen that I have gained places in a chasing start.

4.3km the straight line distance.
C • Bloody awesome mate - dead ... 2

Flexibility 20:00 [0]

Good long stretching sesh.

Friday Nov 20, 2009 #

Note
(rest day)

Thursday Nov 19, 2009 #

Cross Training warm up/down 10:00 [2]

Strength and Conditioning 25:00 [1]

Basic weights plus core

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Asics Gel GT-2140

Running race 18:00 [5] 5.0 km (3:36 / km) +35m 3:29 / km
ahr:178 max:186 shoes: Asics Gel GT-2140

5km time trial at running club to guage where we are.... Not great is the answer.

Calfs were still v.tight and it was force 8 gales so I knew I wouldn't do that great but thought I could do under 17:30.

Wednesday Nov 18, 2009 #

Running long 1:41:21 [3] 20.0 km (5:04 / km) +320m 4:42 / km
ahr:149 max:161 shoes: Asics Gel GT-2140

HFW + rucksack

Flexibility 5:00 [0]

Some token calf stretches which are still really tight particularly my right one. Had a bit of advanced massage on the lower part of my calf which was still playing up.

Tuesday Nov 17, 2009 #

Strength and Conditioning 30:00 [1]

Core and Glute strengthening

Cross Training warm up/down (Cycling) 5:00 [2]

Running warm up/down 27:00 [2] 4.8 km (5:37 / km) +20m 5:31 / km
ahr:135 max:176 shoes: Asics Gel GT-2140

Down to hills training as WU inc some drills at the end.

Running intervals (hills) 40:33 [3] 8.5 km (4:46 / km) +180m 4:19 / km
ahr:151 max:166 shoes: Asics Gel GT-2140

Continous steady hills on asphalt. Pushing it abit more on the uphills and cruise down.

Running 21:00 [3] 4.5 km (4:40 / km) +30m 4:31 / km
ahr:137 max:148 shoes: Asics Gel GT-2140

Back home as WD

Flexibility 20:00 [0]

Good stretching sesh - adding this in so I can keep tabs on how much I'm doing.

Monday Nov 16, 2009 #

Strength and Conditioning 35:00 [3]
shoes: Asics Gel GT-2140

Burn up circuits session at the gym. Short but intense with exercises I wouldn't normally do - good stuff.

Flexibility 5:00 [0]

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