Training Log Archive: LexcIn the 7 days ending Apr 20, 2017:
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Thursday Apr 20, 2017 #
Note
weight:68kg
Running warm up/down 21:02 [2] 3.1 km (6:47 / km) +5m 6:44 / km
ahr:133 max:157 shoes: Nike Flyknit Racer
Took a while to get the legs turning so spent a pretty hefty amount of time on the drills.
Running intervals 30:39 [4] 7.99 km (3:50 / km) +69m 3:41 / km
ahr:155 max:195 shoes: Nike Flyknit Racer
That said, juicy session, can't miss that.
10min tempo [2mins], 2 x 1km [2mins], 5 x 400m [60s, 45s, 30s, 15s]
Times/distances:
3.09km
2:57, 2:58
68, 70, 68, 69, 75
Now, there is a slight discrepancy in my times... I may have had a massively bonky finish to the session - 15s rec. ain't much and it wasn't helped that the pace jumped to a 65s 400m for the other two - dyyyying.
Good sesh.
Running warm up/down 12:52 [2] 2.17 km (5:56 / km) +40m 5:26 / km
ahr:160 max:175 shoes: Nike Flyknit Racer
Wednesday Apr 19, 2017 #
Note
(rest day)
Tuesday Apr 18, 2017 #
Note
(rest day)
Monday Apr 17, 2017 #
Running warm up/down 10:50 [2] 1.77 km (6:07 / km) +43m 5:27 / km
ahr:135 max:170 shoes: Icebug Acceleritas4 RB9X
Orienteering race 30:27 [5] 6.98 km (4:22 / km) +163m 3:54 / km
ahr:175 max:197 shoes: Icebug Acceleritas4 RB9X
Stayed pretty clean and consistent around the start - trying to control the race from the front and let me focus on my own gaffles without other people distracting. After that we were back out onto the open with a small lead and joining the pain train. Pressed on pretty hard trying to force the pace and take control. Started to die around spectator but forced the path route on the long leg to get some recovery in. Small mistake near the end with cherry letting Sminty and Jamie P get a little lead, finally then an absolutely bonky grind around the final easy section.
Nice run yay :) back in 4th, tail-end of the front pack.
3 EUOC teams in the top 7, nae bad.
Running warm up/down 12:08 [2] 1.79 km (6:47 / km) +55m 5:53 / km
ahr:169 max:192 shoes: Icebug Acceleritas4 RB9X
Sunday Apr 16, 2017 #
Running warm up/down 20:11 [2] 3.42 km (5:54 / km) +62m 5:25 / km
ahr:131 max:165 shoes: Icebug Acceleritas4 RB9X
Orienteering race 1:09:38 [5] 14.54 km (4:47 / km) +210m 4:28 / km
ahr:174 max:191 shoes: Icebug Acceleritas4 RB9X
Then stabilised and ran quite well. Caught freddie at the road crossing which was a nice sight. Ran alright with him through to #15 which I completely missed so so badly, got really confused by the out of bounds and the small, intricate detail on the 1:15,000 map. Another 2.5mins lost here and then dragged around the spec loop by a speedy fred. Pretty controlled through the final section after this, more worried about not making mistakes than pushing hard. Ruined freddie on the sprint finish! Annoyingly again my two silly mistakes cost me dearly putting me at the back of the EUOC packing :( frustrating but great to see all the boys running pretty well.
On to the relays now.
Running warm up/down 15:30 [2] 2.89 km (5:22 / km) +32m 5:05 / km
ahr:155 max:175 shoes: Icebug Acceleritas4 RB9X
Saturday Apr 15, 2017 #
Running warm up/down 14:52 [2] 2.43 km (6:07 / km) +37m 5:41 / km
ahr:146 max:168 shoes: Icebug Acceleritas4 RB9X
Orienteering race 24:50 [5] 5.1 km (4:52 / km) +47m 4:39 / km
ahr:171 max:197 shoes: Icebug Acceleritas4 RB9X
Running warm up/down 15:30 [2] 2.63 km (5:54 / km) +29m 5:35 / km
ahr:146 max:170 shoes: Icebug Acceleritas4 RB9X
Friday Apr 14, 2017 #
Running warm up/down 12:31 [2] 2.54 km (4:56 / km) +10m 4:50 / km
ahr:120 max:161 shoes: Nike Flyknit Racer
Orienteering race 15:50 [5] 4.16 km (3:48 / km) +16m 3:44 / km
ahr:149 max:195 shoes: Nike Flyknit Racer
The race went mostly in 3 stages, poor start, good middle, poor end but a good result:)
Running warm up/down 13:01 [2] 2.33 km (5:35 / km) +4m 5:32 / km
ahr:136 max:172 shoes: Nike Flyknit Racer