Training Log Archive: LexcIn the 7 days ending Oct 20, 2016:
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Thursday Oct 20, 2016 #
Orienteering 38:05 [3] 5.36 km (7:06 / km) +193m 6:01 / km
ahr:162 max:186 shoes: inov8 mudclaws 300
Map will go up soon.
Wednesday Oct 19, 2016 #
Note
(rest day)
Tuesday Oct 18, 2016 #
Note
Running warm up/down 13:54 [2] 2.13 km (6:32 / km) +2m 6:30 / km
ahr:145 max:167 shoes: Nike Zoom Structure 19 #black
Running intervals 31:33 [4] 8.01 km (3:56 / km) +28m 3:52 / km
ahr:178 max:197 shoes: Brooks Cross Country 2012
2,3,4,5,4,3,2 [1min] - target pace 3:30/km
2 - 3:28/km
3 - 3:30/km
4 - 3:26/km (oops)
5 - 3:29/km
4 - 3:31/km
3 - 3:31/km
2 - 3:31/km
Good session - enjoyed it - good squad of boyos.
Running warm up/down 6:15 [2] 1.06 km (5:54 / km) +30m 5:10 / km
ahr:150 max:165 shoes: Nike Zoom Structure 19 #black
Nice to do a more chilled interval session. I'm wanting to keep it chill until I'm feeling 100% healthy again before ramping up the intensity properly for the XC season. So excited to run faaaast soon.
Monday Oct 17, 2016 #
Gym 1:00:00 [0]
(rest day)
Sunday Oct 16, 2016 #
Orienteering race 1:13:02 [5] 12.18 km (6:00 / km) +211m 5:31 / km
ahr:165 max:200 shoes: Icebug Zeal OLX
Note
XC results - done alright for first one back but a good minute off where I want to be challenging by the end of the season :)
http://www.salroadrunningandcrosscountrymedalists....
Saturday Oct 15, 2016 #
Running warm up/down 21:27 [2] 3.39 km (6:20 / km) +15m 6:11 / km
ahr:134 max:161 shoes: Nike Vomero 10
Running race 30:51 [5] 8.82 km (3:30 / km) +119m 3:17 / km
ahr:150 max:167 shoes: Brooks Cross Country 2012
First xc since March 2015.
Fun little course around Stirling - longer than I've ever ran before by about 3km! Basically Buchart started fast and though I was trying to keep everything under control and easy I got dragged along. After the first lap I knew if mucked up and the next two laps were pain and me wondering when it'd end. Quite a few people went past me but all things considered I held my form together quite well and kept everything under control. Finished in a decent enough position and very satisfyingly 1 whole second ahead of Jack ;)
LOVE CROSS COUNTRY and can't wait to get some decent training under my belt and push up higher!!! :) :)
Running warm up/down 11:10 [2] 2.13 km (5:15 / km) +23m 4:58 / km
ahr:159 max:174 shoes: Nike Vomero 10
Friday Oct 14, 2016 #
Cycling 30:00 [1]
(rest day)