Training Log Archive: Lewis TIn the 7 days ending Oct 4, 2009:
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Sunday Oct 4, 2009 #
Warm up/down 25:00 [3] 2.0 km (12:30 / km)
Warm up before training at Beacon fell
Orienteering 1:30:00 [4] 11.0 km (8:11 / km)
Did a range of exercises:
Star exercise - trying to improve on yesterday, I got all of them today so pleased
Route - three long legs, had to look at the different routes I could take and take one I wouldnt usually do
Attackpoints - improving on yesterday, decided to go faster than yesterday but not race pace
Thumbing - same as yesterday
Pacing - used it as a warm down with tom while practising pacing
Star exercise - trying to improve on yesterday, I got all of them today so pleased
Route - three long legs, had to look at the different routes I could take and take one I wouldnt usually do
Attackpoints - improving on yesterday, decided to go faster than yesterday but not race pace
Thumbing - same as yesterday
Pacing - used it as a warm down with tom while practising pacing
Orienteering 6:00 [5] 1.2 km (5:00 / km)
Fast 400m races head to head with people to finish!! Was gd but knackering
Warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
Warm down with Roger and Tom
Note
Really gd hard week
Saturday Oct 3, 2009 #
Warm up/down 30:00 [2] 3.0 km (10:00 / km)
Went to NW weekend. Started off with a longer warm up with the lads!
Orienteering 1:30:00 [3] 10.0 km (9:00 / km)
Did a range of exercises:
Star exercise - practising compass bearings, went well for most of them but a few I drifted away because of the terrain.
Thumbing - practising thumbing the map while going along paths with juntions, did a sch boy error because Tom distracted me :( the rest of it was fine
Attackpoints - practising picking simple features for attackpoints, did this really well and did alot of planning ahead so had a gd control flow.
Pacing - practising pacing, this was gd because I never pace so it was gd to practise, will try it at next O event
Star exercise - practising compass bearings, went well for most of them but a few I drifted away because of the terrain.
Thumbing - practising thumbing the map while going along paths with juntions, did a sch boy error because Tom distracted me :( the rest of it was fine
Attackpoints - practising picking simple features for attackpoints, did this really well and did alot of planning ahead so had a gd control flow.
Pacing - practising pacing, this was gd because I never pace so it was gd to practise, will try it at next O event
Orienteering 20:00 [3] 2.5 km (8:00 / km)
In the afternoon we did a clock relay. Was a gd exercise to do to practise some of the skills practised in the morning but at race pace!
Warm up/down 10:00 [1] 1.0 km (10:00 / km)
Warm down with Roger and Tom after the clock relay!!
Friday Oct 2, 2009 #
Note
(rest day)
Thursday Oct 1, 2009 #
Orienteering 16:10 [5] 3.0 km (5:23 / km)
Went Orienteering, because we were late we had to start at the finish which was 400 metres away from the start. I had an ok run but it was dark by the time I was halfway round so I could hardly see the map or the controls.
Warm up/down 10:00 [3]
Note
Drove all the way to Keswick and back which was gd.
Wednesday Sep 30, 2009 #
Long Run 1:45:00 [4] 15.6 km (6:44 / km) +250m 6:14 / km
Tuesday Sep 29, 2009 #
Core stability 30:00 [2]
General weight work!!
Short Run tempo 10:20 [5] 3.0 km (3:27 / km)
ahr:150 max:190
Had the feeling that I had to do something fast so I did a 3km time trial!! Ok time but I need to get on a track and do it.
Monday Sep 28, 2009 #
Strength intervals 1:00:00 [5] 7.0 km (8:34 / km)
Went to Sams class. We did a constant interval. 4 times 600 metre increasing speed every time we went past the start of the loop. Then we did 3 times 400 metre loops.