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Training Log Archive: austrianmike

In the 7 days ending Mar 23, 2016:

	activity	#	time	miles		km		+m
	Running	4	1:54:34	13.43	(8:32)	21.61	(5:18)	40
	Football	1	1:30:00
	Orienteering	3	1:16:38	9.92	(7:44)	15.96	(4:48)	100
	Total	7	4:41:12	23.34		37.57		140
averages - rhr:41

1:54

0:00

» now

Wednesday Mar 23, 2016 #

Note
rhr:44

Stretching x1

9 AM

Running (Easy) 32:22 [2] 6.62 km (4:53 / km) +10m 4:51 / km

Recovery run from home around Limehouse basin, Ropemaker park, then along the river through Wapping until the Ornamental Canal and back

Tuesday Mar 22, 2016 #

Event: London Night Series 2015-16 #5: Richmond Park

Note
rhr:37

Stretching x2

8 PM

Running (Warm up/down) 18:00 [1] 3.0 km (6:00 / km) +30m 5:43 / km
shoes: Nike Free Run

From/ return to Richmond station from the Lass O' Richmond Pub

Orienteering race (Richmond Park Night Race) 31:20 [5] 6.68 km (4:41 / km) +50m 4:31 / km

Beautiful evening. Nice temperature and dry! Good first (straight ahead) butterfly legs, but some small errors (dead-end brambles - #5 and off in the circle at #6) on the second loop. Then the longer legs started: Generally ok, but fell a couple of times and was hesitant coming in to the circles a few times which cost time. By the time Paul caught me at the second last control I had run out of steam. Happy overall, but the threshold pace/ terrain fitness needs some work. First night race in over a year. Enjoyed it. 2nd

Orienteering (Control collecting ) 20:32 [1] 3.56 km (5:46 / km) +20m 5:37 / km
shoes: Innovate Roclite 212

Collecting the butterfly with Paul, then #8 and the last short control. Lots of deer and a badger! Also managed to fall and twist my right thumb which has swollen up nicely

Long - Splits

Monday Mar 21, 2016 #

Note
rhr:37 (rest day)

Stretching x2, decided to rest the legs and not run this morning

Sunday Mar 20, 2016 #

Note
rhr:44

Stretching x2

12 PM

Orienteering race (CHIG Sprint 1a) 12:49 [5] 2.81 km (4:34 / km) +15m 4:27 / km
shoes: Innovate Roclite 212

What a c*** up! Just ran past 8 as if it wasn't there. Didn't realise until I looked at the splits. Quite annoying as the rest was solid, with the exception of a brief error at 14 where I set off at the wrong angle. Quick at the start but tailing off: not fit enough to hold the pace I want to

1 PM

Orienteering race (CHIG Sprint 1b) 11:57 [5] 2.91 km (4:06 / km) +15m 4:00 / km
shoes: Innovate Roclite 212

As this was a chasing start I was off first, with no one before or after. It was a bit weird running around a school with zero other people... Like a bizarre training. Solid run with the exception of maybe going the otherway around some bushes or flowerbeds. Again, the pace was solid but not fast enough. Too much time lost on running, so around 40s down in the end. Not sure I could have.gained much anywhere

4 PM

Football (League match) 1:30:00 [3]

Mostly at left back, but a stint in CM. Drew 2-2, but really should have one. They were rubbish

Saturday Mar 19, 2016 #

Note

Stretching x2

11 AM

Running (Easy with anca) 34:18 [1] 5.8 km (5:55 / km)
shoes: Pure Cadence 3 (red)

Around Wapping and along the river towards Limehouse

Friday Mar 18, 2016 #

Note
(rest day)

Thursday Mar 17, 2016 #

Note

Stretching x2

8 AM

Running (Intervals) 29:54 [4] 6.19 km (4:50 / km)
shoes: Pure Cadence 3 (red)

Intervals around Shadwell Basin. Fast anti-clockwise from the bridge to the wooden walkway, then walk/jog around the stone pier back. Same as a few weeks ago

Warm up/ down:1.26k - 6:09
Fast: 660m - 2:19, 2:20, 2:18, 2:18, 2:17 (average 3:29 m/k)
Recovery: 325m - 2:04, 2:22, 2:35, 2:43, 2:24

Was at the limit for speed, but happy with the pace. A significant improvement on the last time I did this (3:43 m/k)

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