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Training Log Archive: faywalsh

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running6 3:59:20 23.9(10:01) 38.46(6:13) 554
  Orienteering3 2:59:43 14.2(12:39) 22.86(7:52) 366
  Strength and Conditioning2 2:00:00
  Total9 8:59:03 38.1 61.32 920
  [1-5]7 6:59:03

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

9 AM

Running 9:11 [3] 1.27 km (7:15 / km) +2m 7:12 / km
ahr:129 max:176

Orienteering 52:29 [5] 7.21 km (7:17 / km) +88m 6:52 / km
ahr:172 max:188

SHI Relay 1st leg. Loved it! 1 split everyone up so had no idea where I was in relation to anyone. Had Meg and Sarah some way ahead but caught them at 8 when they overshot. Then had a good pack going through spectator, pleased I could keep up! Dying towards the last few controls and taking bad routes in the dunes.

Running 8:53 [3] 1.0 km (8:50 / km)
ahr:126 max:176

Saturday Oct 22, 2016 #

10 AM

Running 9:30 [3] 1.38 km (6:53 / km) +4m 6:48 / km
ahr:139 max:164

Orienteering race 1:15:51 [4] 10.11 km (7:30 / km) +71m 7:15 / km
ahr:154 max:180

SHI individual - Newborough Forest. Managed to get #1 well and overtook the W20 ahead at it. Took the next few carefully through the tricky contours. Overshot 4 to the path but didn't loose too much time. The control wasn't working at 6 and I lost concentration going to 7, must have ran over the control and then got stuck in the undergrowth and wasted ~3 mins trying to find it. 9 I had a good plan but compass bearing into it was poor. Relocated off an open depression. Took the wiggly path route to 13, didn't even see the straight path! Tried to use the open depressions as an AP for 14 but could match anything up with the map. 16 - path route to the left and tried to take a short cut at the end but would have been faster staying on the path. Overall a really good race - running on my own but kept the speed up and navigating well. Nice to remind myself I can orienteer after JEC.
Need to improve control circle picture and compass bearings into controls.

Running 8:11 [3] 1.34 km (6:07 / km) +1m 6:05 / km
ahr:133 max:149

Friday Oct 21, 2016 #

Note
(rest day)

Catching up on sleep

Thursday Oct 20, 2016 #

7 AM

Strength and Conditioning 1:00:00 [0]

Increased the weights by 1/2kg with the same exercises as usual
7 PM

Orienteering 51:23 [3] 5.53 km (9:17 / km) +207m 7:49 / km
ahr:137 max:168

FWTN - Blackford, good fun, tricky to work out where the paths through the green were and my head torch died 2 controls before the end so was very slow to these and struggling to read the map

Wednesday Oct 19, 2016 #

3 PM

Running long 1:12:52 [3] 10.91 km (6:41 / km) +401m 5:39 / km
ahr:139 max:175

shortened Seat run - joined EUOC on the crags halfway through and ran the rest with them

Tuesday Oct 18, 2016 #

6 AM

Running 26:43 [1] 4.2 km (6:22 / km) +22m 6:12 / km
ahr:124 max:152

Morning mobility and drills
5 PM

Running 23:38 [2] 3.66 km (6:28 / km) +4m 6:26 / km
ahr:125 max:143

Running intervals 30:03 [4] 6.54 km (4:36 / km) +3m 4:35 / km
ahr:158 max:175

Killing fields - 2,3,4,5,4,3,2 ( 1 min). Found the longer reps harder to maintain pace - running with Saz aiming for 4:20 pace

Running 18:35 [2] 2.86 km (6:30 / km) +64m 5:51 / km
ahr:144 max:159

Monday Oct 17, 2016 #

8 AM

Running 31:44 [3] 5.31 km (5:58 / km) +54m 5:41 / km
ahr:131 max:153

2 meadows laps
5 PM

Strength and Conditioning 1:00:00 [0]

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