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Training Log Archive: Lexc

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running3 2:19:26 18.65(7:28) 30.02(4:39) 349
  Gym2 2:00:00
  Orienteering1 38:05 3.33(11:26) 5.36(7:06) 193
  Total6 4:57:31 21.98 35.38 542
  [1-5]4 2:57:31

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

Running 56:00 [3] 11.63 km (4:49 / km) +216m 4:24 / km
ahr:156 max:186 shoes: Nike Vomero 10

Cruisy reverse braids with Callum. Rough.

Saturday Oct 22, 2016 #

4 PM

Running 31:44 [3] 7.19 km (4:25 / km) +73m 4:12 / km
ahr:155 max:179 shoes: Nike Zoom Structure 19 #black

Chilled meadows miles with Timothy and Jleitch. Nice. Not used to such fast miles - they went by so quickly! Felt v good.

Friday Oct 21, 2016 #

Note
(rest day)

Start my training plan as of Tomorrow.

Thursday Oct 20, 2016 #

7 AM

Gym 1:00:00 [0]

GAINZ
8 AM

Orienteering 38:05 [3] 5.36 km (7:06 / km) +193m 6:01 / km
ahr:162 max:186 shoes: inov8 mudclaws 300

Chilling around the FWTN. Just plodding around and enjoying it. Nice course - got caught out a couple of times but nothing major except on #1 where I was on the wrong bush (lol punter) and where I accidentally went down the wrong path on the way to #7. A couple of dodgy route choices also.
Map will go up soon.

Wednesday Oct 19, 2016 #

Note
(rest day)

chilled.

Tuesday Oct 18, 2016 #

Note

20.5 - the amount of weeks in the past year I have spent either ill or injured. It's now 53 weeks since I moved to Halden - its been a mixed year fitness wise but its been a good one. Now I'm back in a safe county I'm looking forward to trying to find some shape and see where we go from there:)
6 PM

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

WUP + drills

Running intervals 31:33 [4] 8.01 km (3:56 / km) +28m 3:52 / km
ahr:178 max:197 shoes: Brooks Cross Country 2012

Threshold intervals session with EUOC.

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

WDN.

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)

Standard gym - feeling tired!

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