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Training Log: Spud

In the last 7 days:

activity # timemileskm+m
  Road/Track7 3:11:21 25.57(7:29) 41.15(4:39) 534
  Trail/Terrain2 1:26:41 11.22(7:44) 18.05(4:48) 304
  Strength and conditoning2 1:20:00
  Orienteering (sprint/urban)2 58:26 8.46(6:54) 13.62(4:17) 19648 /48c100%
  Total11 6:56:28 45.25 72.82 103448 /48c100%
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Friday Feb 24 #

4 PM

Road/Track 34:51 [1] 7.49 km (4:39 / km) +90m 4:23 / km
shoes: Nike Zoom Pegasus 31

Chlling with Joe then went to pick up a headtorch from HQ.
5 PM

Strength and conditoning 30:00 [2]

Thursday Feb 23 #

4 PM

Road/Track 10:45 [1] 2.37 km (4:32 / km) +1m 4:32 / km
ahr:130 max:146 shoes: Nike Zoom Pegasus 31

Orienteering (sprint/urban) 25:58 [4] *** 6.29 km (4:08 / km) +76m 3:54 / km
ahr:160 max:179 spiked:28/28c shoes: Nike Zoom Pegasus 31

Sprintervals with a fair group out. Took it pretty hard but felt in control the whole way, very clean technically, couple of odd bits on the maps but kept my head. Black and white maps as well because of printing issues but was loving it today. Recovery jogs included.

Road/Track 15:51 [1] 2.76 km (5:45 / km) +121m 4:43 / km
ahr:145 max:159 shoes: Nike Zoom Pegasus 31

Jog home with Alice.

Wednesday Feb 22 #

7 AM

Road/Track 31:12 [2] 6.49 km (4:48 / km) +78m 4:32 / km
shoes: Nike Zoom Pegasus 31

Easy before the gym with Adam and the jog home after.

Strength and conditoning 50:00 [2]

3 PM

Road/Track 14:13 [1] 3.07 km (4:38 / km) +56m 4:15 / km
shoes: Nike Zoom Pegasus 31

Junk miles to the doctors and back.
4 PM

Trail/Terrain 49:56 [2] 9.81 km (5:05 / km) +207m 4:36 / km
ahr:144 max:169 shoes: Inov-8 Race Ultra 270

Chilled Rivelin. Felt a bit bonky which I'm putting down to these dietary adjustments.

Tuesday Feb 21 #

5 PM

Road/Track 27:35 [2] 6.3 km (4:23 / km) +25m 4:18 / km
ahr:145 max:160 shoes: Nike Zoom Pegasus 31

Down to the track, felt a touch brisk.
6 PM

Road/Track intervals 26:55 [4] 7.06 km (3:49 / km) +4m 3:48 / km
ahr:145 max:174 shoes: Mizuno Wave Musha 4

Intervals at the track. 3k tempo with Potter (just over 10mins), then planned to do 5~ reps of the hallamshire session of 8x600(100) 400(200) but after one and a half I knew my legs weren't having it with this sort of session. Did another k rep on my own then finished with some 100m in an effort to get the legs turning. Some recs included, some cut short.
Splits:
3k: 10:06
600's: 1:52, 1:51
400: 68
1k: 3:16
100': 15.2, 14.9, 14.1, 13.4

Think the weekend is still in my legs and probably the lack of sleep from the travelling on sunday so just leaving this as a blip. Felt better on the 100's by the end so hopefully should get it back by the weekend.
7 PM

Road/Track 29:59 [1] 5.61 km (5:21 / km) +159m 4:41 / km
ahr:150 max:161 shoes: Nike Zoom Pegasus 31

Tired jog home.

Monday Feb 20 #

4 PM

Trail/Terrain 36:45 [2] 8.24 km (4:28 / km) +97m 4:13 / km
ahr:117 max:154 shoes: Nike Zoom Pegasus 31

Easing out with Adam but felt like harder work.

Sunday Feb 19 #

10 AM

Orienteering (sprint/urban) 32:28 [3] *** 7.33 km (4:26 / km) +120m 4:06 / km
spiked:20/20c shoes: Nike Zoom Pegasus 31

Urban. Just chilled out and didn't push, suffering a bit.

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Orienteer at the University of Sheffield




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