Training Log: Psuba
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 2:47:30|| 20.88||(8:01)|| 33.6||(4:59)|| 169|
| ||Urban Orienteering||1|| 1:03:16|| 8.44||(7:30)|| 13.59||(4:39)|| 84|
| ||Strength / Conditioning / Drills||2|| 35:45|| 0.57||(1:02:32)|| 0.92||(38:52)|
| ||Total||6|| 4:26:31|| 29.89||(8:55)|| 48.11||(5:32)|| 252|
| ||[1-5]||6|| 4:26:11|
Running long 1:37:08 18.91 km (5:08 / km) +146m 4:57 / km
ahr:158 max:174 shoes: Reebok One Cushion Trail
Working on photos at the computer all day so happy to finally got out there for a long steady run.
Through Throop, then Ramsdown, seeing if it is possible to link with St. Cathrene's hill as some of the maps showed a track on both sides, but it wasn't an underpass just a gate out to the motorway, so obviously no use.
Continued around on the overpass, out through St.Cathrene's hill to get some elevation into the run. At this point it was already dark so glad I had my headlamp with me.
Running warm up/down 4:05 0.89 km (4:37 / km) +1m 4:34 / km
ahr:154 max:161 shoes: Reebok One Cushion Trail
Running tempo (Parkrun) 20:38 4.99 km (4:08 / km) +3m 4:07 / km
ahr:174 max:180 shoes: Reebok One Cushion Trail
Just about made it to the start so no stretching, poor warmup and not settled in. No wonder it wasn't the best start and not as smooth as I wanted.
Eased off when I saw this wasn't likely going to be sub 20m. Nevertheless, given all circumstances, a decent time.
Running warm up/down 2:42 0.47 km (5:42 / km) +2m 5:37 / km
ahr:145 max:151 shoes: Reebok One Cushion Trail
Running warm up/down (Treadmill) 11:25  2.17 km (5:16 / km)
shoes: Haglofs Gram XC 2016
Strength / Conditioning / Drills 15:26  0.17 km (1:30:47 / km)
Urban Orienteering race (Street-O) 1:03:16 13.59 km (4:39 / km) +84m 4:31 / km
ahr:168 max:175 shoes: Haglofs Gram XC 2016
Kent Night Cup No.5 - Tonbridge
Got there just in time after work, and took it as yet another tempo training with some map memory. Faster than Tuesday, and midway through it looked touch and go whether I can get all controls within the hour. In the end abandoned one control but still over time. Got the most points of everyone but due to being 3 minutes over time dropped in the results - not a worry as results was not what I was after. Map a bit iffy in the last part, some of the streets weren't quite laid out the way it was on the map (dead ends etc).
Felt good running, legs started to hurt at around 10km but pushed through.
Ran with hired dibber which normally isn't that big an issue but as it was slower it may have given me the 8 secs to be given 20 less penalty points! http://www.saxons-oc.org/results-archive/2016/2016...
Strength / Conditioning / Drills (Swimming) 20:19  0.75 km (27:05 / km)
50 lengths in hotel pool (~15m?)
Running (Recovery) 31:32 6.18 km (5:06 / km) +17m 5:02 / km
ahr:149 max:163 shoes: Haglofs Gram XC 2016
Jogging to get some takeaway dinner & back carrying it
all weeks |