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Training Log: Spud

In the last 7 days:

activity # timemileskm+m
  Road/Track8 2:30:57 18.73(8:04) 30.14(5:01) 251
  Orienteering (forest)3 1:47:52 11.45(9:25) 18.42(5:51) 264
  Orienteering (sprint/urban)2 1:04:41 9.91(6:32) 15.95(4:03) 19038 /40c95%
  Trail/Terrain1 1:00:10 7.32(8:13) 11.79(5:06) 434
  Strength and conditoning1 25:00
  Total10 6:48:40 47.41 76.29 113838 /40c95%
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Wednesday Jun 28 #

11 AM

Road/Track 25:14 intensity: (2:21 @1) + (17:02 @2) + (5:51 @3) 5.41 km (4:40 / km) +61m 4:25 / km
ahr:140 max:160 shoes: Adidas Supernova Glide Boost 6

Pre gym jog with a stop at the union.
12 PM

Strength and conditoning 25:00 [2]

Gym with Joe.
7 PM

Trail/Terrain 45:10 [5] 9.79 km (4:37 / km) +434m 3:47 / km

Road/Track 11:30 [3] 2.09 km (5:31 / km)

Trail/Terrain 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 (s17)

Tuesday Jun 27 #

1 PM

Road/Track 4:50 intensity: (27 @1) + (3:12 @2) + (1:11 @3) 1.13 km (4:17 / km)
ahr:132 max:152

Road/Track 7:00 intensity: (1:18 @1) + (3:38 @2) + (2:04 @3) 1.36 km (5:09 / km) +22m 4:47 / km
ahr:128 max:145

Orienteering (sprint/urban) 24:47 intensity: (36 @1) + (1:52 @2) + (10:45 @3) + (7:22 @4) + (4:12 @5) 5.25 km (4:43 / km) +182m 4:01 / km
ahr:163 max:182 shoes: Adidas Supernova Glide Boost 6

Sprint training with Ben. Pretty hilly and some forest which was good but felt tired and lazy so ended up making quite a lot of basic errors, mostly coming down to not planning or keeping contact. Cool area though and will try to get back to it.

Road/Track warm up/down 10:00 [1] 2.0 km (5:00 / km) +20m 4:46 / km

Monday Jun 26 #

Note
(rest day)

I don't like rest days and I feel good but it's important to do it properly. Haven't really rested at all this season yet.

Sunday Jun 25 #

8 AM

Road/Track 14:19 intensity: (4:54 @1) + (6:42 @2) + (2:43 @3) 3.08 km (4:39 / km)
ahr:129 max:145 shoes: Adidas Supernova Glide Boost 6

11 AM

Road/Track 9:04 intensity: (1:05 @1) + (3:55 @2) + (3:46 @3) + (18 @4) 1.99 km (4:33 / km) +4m 4:30 / km
ahr:135 max:171 shoes: Adidas Supernova Glide Boost 6

Orienteering (sprint/urban) 39:54 intensity: (3 @1) + (8 @2) + (8:39 @3) + (22:17 @4) + (8:47 @5) 10.69 km (3:44 / km) +9m 3:43 / km
ahr:171 max:180 spiked:38/40c shoes: Adidas Supernova Glide Boost 6

Hull City of Culture Urban A course.

Good run out today. Stayed focused throughout and the pace felt reasonably comfortable, despite doing a 37min 10k with stopping and punching each control. Felt a bit tired though still. Only 1 slip missing the wrong side of a hedge but felt controlled and confident today.

Road/Track 10:54 intensity: (24 @1) + (10:10 @2) + (20 @3) 1.98 km (5:30 / km) +1m 5:29 / km
ahr:135 max:144 shoes: Adidas Supernova Glide Boost 6

Saturday Jun 24 #

5 PM

Road/Track 30:43 intensity: (7:44 @1) + (18:57 @2) + (4:02 @3) 5.95 km (5:10 / km) +104m 4:45 / km
ahr:134 max:151 shoes: Adidas Supernova Glide Boost 6

Real easy jog out in the sun. Legs felt good, could have gone longer but time to be sensible. Jukola write up done and brief write up for the rest of it. Really great few weeks with a good crowd, thanks to EUOC for letting me crash! Great preparation.

Friday Jun 23 #

11 AM

Orienteering (forest) 54:54 intensity: (2:15 @1) + (34:21 @2) + (18:18 @3) 9.03 km (6:05 / km) +97m 5:46 / km
ahr:143 max:164 shoes: Inov-8 x-talon 212

Last training, nearly perfect navigation, loved it, feeling really good for the next couple of weeks now.

Thursday Jun 22 #

11 AM

Road/Track 5:03 intensity: (2:11 @1) + (1:30 @2) + (1:22 @3) 1.0 km (5:03 / km) +15m 4:41 / km
ahr:123 max:134

Orienteering (forest) 19:53 intensity: (21 @1) + (4:02 @2) + (14:22 @3) + (1:08 @4) 3.8 km (5:14 / km) +87m 4:42 / km
ahr:154 max:168 shoes: Inov-8 x-talon 212

Ran 2xforest sprints for JWOC prep, went well but need to be wary of exit direction.

Road/Track 5:37 intensity: (3:54 @1) + (26 @2) + (1:17 @3) 1.05 km (5:22 / km) +1m 5:20 / km
ahr:127 max:132

5 PM

Road/Track 8:47 intensity: (8 @1) + (1:16 @2) + (6:50 @3) + (33 @4) 1.65 km (5:19 / km) +17m 5:04 / km
ahr:151 max:168

Orienteering (forest) 33:05 intensity: (2 @1) + (4:39 @2) + (25:57 @3) + (2:27 @4) 5.59 km (5:55 / km) +79m 5:32 / km
ahr:156 max:174 shoes: VJ Bold Race

Middle course near the ski slope. Really good aside from 1 control, rushed plan and not enough contact. Smooth otherwise.

Road/Track 7:56 intensity: (56 @1) + (6:30 @2) + (30 @3) 1.46 km (5:27 / km) +7m 5:20 / km
ahr:132 max:140

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