Training Log: Arnold
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||2|| 1:55:28|| 14.32||(8:04)|| 23.04||(5:01)|| 320|
| ||Cycling||1|| 48:36|| 10.07||(4:50)|| 16.2||(3:00)|| 40|
| ||Orienteering||1|| 44:35|| 4.8||(9:17)|| 7.73||(5:46)|| 135|
| ||Yoga||2|| 20:00|
| ||Strength||1|| 20:00|
| ||Total||5|| 4:08:39|| 29.19|| 46.97|| 495|
I appear to have lost some speed over the last few months, with 4:45 pace feeling like sub 4:30. To be fair I have done zero speed work and lots of orienteering recently, so I guess it’s not surprising.
Today’s 4:36 pace for an hour wasn’t too bad actually so it’ll be the first step. Combined with the yoga and a book about running form (The Lost Art of Running, Benzie) maybe there’s some hope.
Running 59:09  12.88 km (4:36 / km) +57m 4:30 / km
Stoneleigh MapRun Street-O
As usual a one hour score. Thoughts of clearing the course were dispelled early on, but I kept pushing even when the head said ‘you’ll definitely be late’ and got an almost perfect route with less than a minute to spare - 930 of 1000 points.
Beat a couple of faster guys for the win (hopefully), which is pleasing.
Cycling 48:36  16.2 km (3:00 / km) +40m 2:58 / km
To / from the race at Stoneleigh.
Fun on the way out.
Tired and windy on the way back, plus my butt hurt.
Running 56:19  10.16 km (5:33 / km) +263m 4:54 / km
Day trip to Bologna, Italy (while we still can).
Loop from Alessio Tenani’s flat up to Madonna di S. Luca church and back via the ‘world’s longest portico’.
When I did some research about runs in Bologna I thought I’d ask Alessio, a longtime Italian Elite runner, for some maps and ideas. Instead, I got an airport pickup, a run with the man himself and shower & lunch afterwards. Result!
The only issue was that Alessio is a lot fitter than me so when we got halfway up the steep hill (2k/220mcl) I had to sheepishly ask him to slow down a bit. Otherwise lovely views and late summer sunshine.
Afterwards did a nice walking tour of Bologna and climbed their big tower. It all just oozes culture which was fun.
I've been running in VJ Falcon dobbs for years because they were perfect for my wide feet. Unfortunately the latest iteration (the red ones) have a narrower last, so I'm busy buying up the remaining old pairs (the yellow ones) in my size from O shops across Europe. I assume that unused they should keep in my loft forever - unlike the used pair I found where the sole came off on first contact with the ground.
This has been quite fun with purchases from Sweden and France so far and probably Germany and Finland to come. As a bonus they're usually discounted because they're so old.
I previously ran in size 11s but they were tight so I bought 11.5s and 12s - wore the latter today (by accident) and they were a bit too big but just about manageable. The 11.5s should be perfect.
Orienteering 44:35  7.73 km (5:46 / km) +135m 5:18 / km
Barossa Military League, Blue, 6.9/170
A really good smooth run this time. The area had good visibility but was quite hilly and with some rougher bits, so the key was to pick routes which allowed continuous high speed and safe access to the controls.
This I managed well so even if the speed wasn't the highest, I never slowed down and the navigation was almost perfect, <1' lost in total on a few minor wobbles.
2nd place (again) to Adam, +1.45 this time, which I'll happily take.
Yoga 10:00 
Right, I have reached the age where one must do Yoga (or Pilates.)
Have been recommended ‘Man Flow Yoga’, which judging from the 10 minute free taster is pretty good. Unlike my balance, which is pretty terrible.
all weeks |