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Training Log: Lexc

In the last 7 days:

activity # timemileskm+m
  Orienteering6 3:26:14 21.72(9:30) 34.95(5:54) 158
  Running6 2:22:28 15.65(9:06) 25.18(5:39) 279
  Total7 5:48:42 37.36(9:20) 60.13(5:48) 437
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Wednesday Aug 16 #

10 AM

Running warm up/down 10:22 [2] 1.79 km (5:47 / km) +4m 5:44 / km
ahr:137 max:153 shoes: Icebug Acceleritas4 RB9X

WUP

Orienteering tempo 35:00 [4] 7.0 km (5:00 / km) +45m 4:51 / km
shoes: Icebug Acceleritas4 RB9X

Relay training with Perrin and the GB boys. Staggered starts meant I went off with Barri, just Nixon and Perrin behind.

Started pretty well, nice pace, nice running, had almost caught up the front before deciding to jump a leg and run from 9(to "10") as if I was running the leg from 10-11 resulting in some heavy bonkage and not much fun. Bailed as I was counting stars after that... It was only 31 degrees.

Running warm up/down 12:33 [2] 1.87 km (6:43 / km) +4m 6:38 / km
ahr:157 max:176 shoes: Icebug Acceleritas4 RB9X

Wdn
3 PM

Orienteering 24:04 [3] 4.37 km (5:30 / km) +25m 5:21 / km
ahr:144 max:170 shoes: Icebug Acceleritas4 RB9X

Sprint relevant stuff testing RC's with Harry

Tuesday Aug 15 #

11 AM

Running warm up/down 9:14 [2] 1.89 km (4:53 / km) +12m 4:44 / km
ahr:137 max:158 shoes: Icebug Acceleritas4 RB9X

Wup

Orienteering intervals 57:17 [4] 9.66 km (5:56 / km) +56m 5:46 / km
ahr:169 max:195 shoes: Icebug Acceleritas4 RB9X

O ints on the long areaaaa

Running warm up/down 11:26 [2] 2.0 km (5:43 / km) +12m 5:33 / km
ahr:155 max:177 shoes: Icebug Acceleritas4 RB9X

Wdn
3 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +10m 6:33 / km
shoes: Icebug Acceleritas4 RB9X

Expensive warming up and down miles

Orienteering 26:32 [3] 3.8 km (6:59 / km) +12m 6:52 / km
ahr:144 max:171 shoes: Icebug Acceleritas4 RB9X

Interesting middle, started poorly ended well

Monday Aug 14 #

12 PM

Running warm up/down 12:57 [2] 2.62 km (4:57 / km) +32m 4:39 / km
ahr:134 max:159 shoes: Nike Flyknit Racer

WUP

Orienteering intervals 17:16 [4] 3.76 km (4:36 / km)
ahr:160 max:192 shoes: Nike Flyknit Racer

Sprintervals with Barri - decent pace, interesting nav - fast AF area!! Not very technical. Recovery included in time.

Running warm up/down 9:29 [2] 2.0 km (4:45 / km) +6m 4:40 / km
ahr:155 max:182 shoes: Nike Flyknit Racer

Bit toasty
3 PM

Running 13:29 [3] 2.26 km (5:58 / km) +13m 5:48 / km
ahr:136 max:159 shoes: Icebug Acceleritas4 RB9X

WUP

Orienteering 46:05 [3] 6.36 km (7:15 / km) +20m 7:08 / km
ahr:157 max:180 shoes: Icebug Acceleritas4 RB9X

Middle training - v v v warm, grim map, fun though

Running warm up/down 11:40 [2] 2.0 km (5:50 / km) +14m 5:38 / km
ahr:157 max:180 shoes: Icebug Acceleritas4 RB9X

WDN

Sunday Aug 13 #

Note
(injured)

Still pretty stiff/sore - hoping to get into normal training tomorrow in Hungary.

Saturday Aug 12 #

3 PM

Running 26:24 [3] 4.82 km (5:29 / km) +154m 4:43 / km
ahr:163 max:191 (injured)

just out enjoying a fun, hilly, long B+B with Barri when I went over my ankle on a nice downhill making a decent 90 degree angle. Had to stop as it was really damn sore, sat down for 5 or so mins and then decided it'd probably ease off. Got to almost the furthest point on the run but was limping a bit and it wasn't easing off so sacked it in. Walked home. Pretty raging, I've done this run so often, no excuses for doing my ankle in.

I went over it pretty hard on the JWOC middle which initially weakened it - this didn't affect any running that week but probably made it a bit more risky. Nothing wrong with it in my recovery week but then once at oringen and the 6day seemed to go over it 2/3 times each race - nothing to serious and would be able to limp it off for a bit and then be fine. This run though had no tape and properly did it in.

Will need monitoring over next week and a loooot of tape!

Running 4:54 [3] 0.93 km (5:16 / km) +18m 4:48 / km
ahr:132 max:138

After crawling back for 50mins decided it'd be worth jogging the last little bit. Grim day, got the ice on it once home.

Friday Aug 11 #

Note
(rest day)

Due a rest day - first since the 6 dayo

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