Training Log Archive: Tim CIn the 7 days ending Feb 2, 2017:
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Thursday Feb 2, 2017 #
running 25:02 [2] 5.01 km (5:00 / km) +104m 4:32 / km
shoes: Nike Free 5 (lumo)
Body still not feeling 100%...
Wednesday Feb 1, 2017 #
running 37:07 [3] 7.07 km (5:15 / km) +98m 4:55 / km
shoes: Nike Free 5 (lumo)
Westway, park, back of 4ways, robin, n.manor, home.
Tuesday Jan 31, 2017 #
running 14:36 [2] 3.06 km (4:46 / km) +64m 4:19 / km
shoes: Nike Free 5 (lumo)
3 laps of the block with Luca.
Monday Jan 30, 2017 #
orienteering 9:42 [4] *** 2.0 km (4:51 / km) +30m 4:31 / km
23c shoes: inov8 f-lite white+black
Ran the senior boys course afterwards. Gave Brad a 1:30 headstart and tried to catch him. Caught him at 21, but then he got a bit of energy and held me off to the finish.
running 14:31 [2] 3.07 km (4:43 / km) +62m 4:17 / km
shoes: Nike Free 5 (lumo)
Nice light drizzle. (Though a little bit over rain after getting absolutely soaked putting out controls this afternoon...)
Sunday Jan 29, 2017 #
orienteering 21:35 [4] 4.37 km (4:56 / km) +76m 4:32 / km
30c shoes: inov8 f-lite white+black
Nice relatively technical area and course which meant lots of hesitations and small errors with my very rusty Sprint O.
No big mistakes, but probably 10 or so controls which I lost about 5sec or so on (Not best route/hesitating/stopping to try see the map) and one 10 sec mistake where I didn't see a path through the dark green and ran around. So in the end those add up to quite a significant amount. (1min +).
Physically okay, not amazing. Definitely felt yesterday a bit in the 2nd half.
Finished 4th in the end, Yannick Michiels winning in 20:02, Oystein kvaal 2nd in 20:19 and Chris Smithard 3rd in 20:54.
Pretty happy with how close I was to them, but don't think any were pushing particularly hard after a tough few weeks of training.
Saturday Jan 28, 2017 #
running warm up/down 4:28 [2] 0.82 km (5:26 / km) +3m 5:20 / km
shoes: inov8 f-lite white+black
running 17:43 [4] 5.02 km (3:32 / km) +26m 3:26 / km
shoes: inov8 f-lite white+black
Pretty flat, but very muddy today, so not super fast. (Also did a little extra in one section where I didn't know the route).
Planned on a bit of a tempo effort. Might've pushed a little harder than tempo, but still fairly relaxed.
3:28
3:29
3:34 (slightly uphill)
3:40 (uphill)
3:27
running 9:20 [2] 2.05 km (4:33 / km) +9m 4:27 / km
shoes: inov8 f-lite white+black
running 18:25 [2] 3.78 km (4:52 / km)
shoes: inov8 f-lite white+black
Paddling 1:00:00 [3] 6.0 km (10:00 / km)
Friday Jan 27, 2017 #
running 27:19 [3] 6.22 km (4:23 / km) +63m 4:11 / km
shoes: Nike Free 5 (lumo)
Probably a bit too soon after dinner, feeling very heavy..
Nice and easy besides for 2 pretty hard 400m efforts to get a couple segments. (And to get the legs moving in preparation for destroying Yannick at Sunday's orienteering ;) )