Training Log Archive: AliMasIn the 7 days ending Mar 19, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Mar 19, 2017 #
Running 17:37 [2] 2.77 km (6:22 / km) +17m 6:11 / km
shoes: Walsh PB Elite (DB)
Orienteering 31:44 [4] 5.83 km (5:27 / km) +129m 4:54 / km
shoes: Walsh PB Elite (DB)
Jack did a top job and sent me out in second behind Hallam with Sheffield 45 seconds down. Some early blunders from me on 1 and 3 put the pressure on as Joe caught me. Managed to settled down after this and a slight miss from Joe on 4 put me back in the lead. Went right on the long leg through the start, which was quite worrying but seemed like a solid route. Got to the control and could see I had a gap on Joe so pushed hard on the track bits and was clean from there to spectator. Made a mistake on a path control towards the end which got me worried again but no sign of Joe. Handed over to Sasha in the lead who did the business, lovely.
Running 8:30 [2] 1.23 km (6:55 / km) +17m 6:28 / km
shoes: Walsh PB Elite (DB)
Saturday Mar 18, 2017 #
Running 15:21 [2] 2.95 km (5:12 / km) +25m 4:59 / km
shoes: Walsh PB Elite (DB)
Orienteering 1:07:54 [4] 11.8 km (5:45 / km) +447m 4:50 / km
shoes: Walsh PB Elite (DB)
Going well for the first 5 and had caught Colm, then made a rash route choice decision to 6 and went up. Regretted the choice pretty quickly but was too deep to make a change, got to the path at the top and legs were not shifting. Dead legs continued for a while and I was having some real negative thoughts as Dane flew past me on the track to 7 and I was just clinging on to Colm through to 10. Managed to get going a bit more from here and took a gel up to 12, relieved when the open came and the legs were working a little more and kept it clean through to the finish.
Running 14:23 [2] 2.32 km (6:12 / km) +16m 5:59 / km
shoes: Walsh PB Elite (DB)
Friday Mar 17, 2017 #
Running 32:54 [2] 5.84 km (5:38 / km) +35m 5:28 / km
shoes: Asics gel zaraca 3
Thursday Mar 16, 2017 #
Running 17:04 [2] 3.6 km (4:44 / km) +38m 4:30 / km
shoes: Asics DFA-33 (W)
Strength and Conditioning 50:00 [0]
Running 17:19 [2] 3.38 km (5:07 / km) +86m 4:32 / km
shoes: Walsh PB Elite (DB)
Orienteering 44:45 [3] 8.0 km (5:36 / km) +194m 4:59 / km
shoes: Walsh PB Elite (DB)
Running 15:42 [2] 3.16 km (4:58 / km) +16m 4:51 / km
shoes: Walsh PB Elite (DB)
Wednesday Mar 15, 2017 #
Running 1:17:46 [2] 15.6 km (4:59 / km) +260m 4:36 / km
shoes: Saucony Nomads
Tuesday Mar 14, 2017 #
Running 28:35 [2] 6.02 km (4:45 / km) +131m 4:17 / km
shoes: Asics DFA-33 (W)
Strength and Conditioning 30:00 [0]
Running 9:33 [2] 1.78 km (5:22 / km) +17m 5:07 / km
shoes: Asics DFA-33 (W)
Running 21:57 [2] 3.82 km (5:45 / km) +34m 5:30 / km
shoes: Asics gel zaraca 3
Running intervals 15:41 [4] 3.62 km (4:20 / km) +47m 4:04 / km
shoes: Asics gel zaraca 3
Started hard with naive thoughts about the session and ended up slowing a fair bit on the 3rd and 4th. Good to have lads around to keep me going. Hip flexors along with some other muscles felt tight at the start of every rep then lungs really suffering by the end. Very glad session was short.
Running 15:58 [2] 3.02 km (5:18 / km) +16m 5:09 / km
shoes: Asics gel zaraca 3
Monday Mar 13, 2017 #
Running 12:00 [2] 2.42 km (4:57 / km) +20m 4:45 / km
shoes: Asics DFA-33 (W)
Running 25:00 [2] 4.1 km (6:06 / km)
shoes: Asics DFA-33 (W)
Strength and Conditioning 1:00:00 [0]
Running 10:21 [2] 2.1 km (4:56 / km)
shoes: Asics DFA-33 (W)