Training Log Archive: austrianmikeIn the 7 days ending Jun 4, 2015:
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Thursday Jun 4, 2015 #
Note
Stretching x2
8 AM
Running (Easy) 26:34 [2] 5.6 km (4:45 / km) +20m 4:40 / km
shoes: Nike Free Run
ITW - nice and easy, fast but very short steps
Wednesday Jun 3, 2015 #
Note
Stretching x3
7 PM
Orienteering race (Crystal Palace Parkrace) 23:36 [5] 5.33 km (4:26 / km) +80m 4:07 / km
shoes: Pure Cadence 3 (red)
Good run overall, plenty of encouragement. Definitely a lot more general speed than I had a year ago, Very clean through the first 2/3s of the race, but then a (seriously) stupid error on #18. Having realised that was the difficult one early on I'd planned it between #10 and #11, but somehow decided the control was on the top... still not quite sure why. Anyway, got to the top of the stairs before the lightbulb went click... lost just over a minute. Shame, as maybe would have been enough for the top 3 otherwise. Bring on Saturday!
Tuesday Jun 2, 2015 #
Note
weight:69kg
Stretching x2
8 AM
Running (Easy with Strides) 26:33 [3] 5.6 km (4:44 / km) +20m 4:39 / km
shoes: Pure Cadence 3 (red)
ITW - gentle pace, with 8x 10-15s of sub-4:00m/k pace thrown in. Very humid this morning, but reasonably cool and luckily no rain
Monday Jun 1, 2015 #
Note
rhr:49
Stretching x3
8 AM
Running (Medium) 24:54 [2] 5.6 km (4:27 / km) +20m 4:22 / km
shoes: Pure Cadence 3 (red)
ITW - not much faster than usual, but focusing on keeping the legs turning over quickly. Best I've felt running in for a long time
Sunday May 31, 2015 #
Event: South East Relay Champs
Note
Stretching x2
11 AM
Orienteering race (SE Relays) 35:34 [5] 6.63 km (5:22 / km) +30m 5:15 / km
shoes: Innovate Roclite 212
Short Blue on Mixed Handicapped. Solid run overall, with just a couple of small hiccups in the first half (#3, #6, and #7 weren't perfect, but not bad mistakes either). Was within 30s of Ben before my mistakes at #12. Think I had a decent route, but held up early and doubled back due to some extra unmapped ditches. The last few controls were scrappy. Not the most direct route for any of them, and a control circle error on #14. Probably lost 2-2:30 across these last few, and maybe another 30-60s on the rest of the course. Won the handicapped, and second on the short blue overall
Saturday May 30, 2015 #
Note
Stretching x1, played golf out East in the afternoon... for the first time in years
11 AM
Running (Long) 1:00:45 [3] 12.53 km (4:51 / km) +20m 4:49 / km
shoes: Pure Cadence 3 (red)
Loop around limehouse canals as I didn't have time for something longer
Friday May 29, 2015 #
Note
(rest day)