Training Log Archive: Pete BIn the 7 days ending Nov 22, 2009:
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Sunday Nov 22, 2009 #
O Race race 59:13 [4] *** 10.6 km (5:35 / km) +115m 5:18 / km
spiked:23/26c shoes: Ino 8's
BADO Regional - Black Wood
Black - 3rd
Definately wasn't feeling the best, but could have been down to rain and short warm up. Started well but got very tired on the way to 9. Made stupid costly mistakes round the butterfly loop but got faster and better once out of it. In forest like black wood best thing is to go straight, only did this half way to 20 lost about 90secs there.
Good time as did similar distance yesterday, need to work on compass and head up.
Black - 3rd
Definately wasn't feeling the best, but could have been down to rain and short warm up. Started well but got very tired on the way to 9. Made stupid costly mistakes round the butterfly loop but got faster and better once out of it. In forest like black wood best thing is to go straight, only did this half way to 20 lost about 90secs there.
Good time as did similar distance yesterday, need to work on compass and head up.
Running warm up/down 12:00 [2]
shoes: Ino 8's
WU - slow jog and a few dynamics but not enough as was raining and just wanted to start
WD - slow jog back from finish
WD - slow jog back from finish
Strecthing/ Core 5:00 [0]
Stecthing calves and massaging them
Saturday Nov 21, 2009 #
Running warm up/down 9:54 [2] 1.6 km (6:11 / km)
shoes: Ino 8's
Slow jog and dynamic stretches.
Running 47:01 [3] 9.6 km (4:54 / km)
shoes: Ino 8's
Run to East Worldham
12:31 mins - 2.9k (Big head wind was very hard to run on soaking grass)
18 mins - 3.6k
31 mins - 6.4k (shoulders got really tight and found it hard running while
sliding about, need more grip)
34 mins - 7k (had to stop because of bad stich which got about
10mins before hand)
41:06 mins - 8.3k (better trying to run taller)
45:30 mins - 9.28k (time before last hill, always push hard up it)
47:01 mins - 9.6k (When doing hill reps run this hill in about 1:28/29 was
good to do it 1:33 after 9k)
12:31 mins - 2.9k (Big head wind was very hard to run on soaking grass)
18 mins - 3.6k
31 mins - 6.4k (shoulders got really tight and found it hard running while
sliding about, need more grip)
34 mins - 7k (had to stop because of bad stich which got about
10mins before hand)
41:06 mins - 8.3k (better trying to run taller)
45:30 mins - 9.28k (time before last hill, always push hard up it)
47:01 mins - 9.6k (When doing hill reps run this hill in about 1:28/29 was
good to do it 1:33 after 9k)
Running warm up/down 4:56 [2] 0.8 km (6:10 / km)
shoes: Ino 8's
Slow jog - really should have done longer warm down
Wednesday Nov 18, 2009 #
Hockey 1:35:00 [3]
shoes: Trainers
Just training, played 7 a side. scored a quite a few :) but lower back really hurts, especially on the right hand side.
O training tempo 42:11 [3] **** 7.0 km (6:02 / km)
spiked:27/29c shoes: Ino 8's
SN Training - 45min score round Farnham. Found it hard in the dark in some places, sometimes didn't take the best route choice but overall route choice (minus one control) was good
Strecthing/ Core 10:00 [0]
General Stretches-
Hammies
Calves
Quads
Groin
Glutes x2
Triceps
Other upper body one
Hammies
Calves
Quads
Groin
Glutes x2
Triceps
Other upper body one
Tuesday Nov 17, 2009 #
Strecthing/ Core 15:00 [1]
Sit ups
Core
General Stretches
Plank
Core
General Stretches
Plank