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Training Log Archive: Lexc

In the 7 days ending Nov 3, 2018:

activity # timemileskm+m
  Running8 7:23:02 55.57(7:58) 89.43(4:57) 906
  Orienteering1 1:03:40 6.79(9:22) 10.94(5:49) 278
  Gym1 1:00:00
  Total9 9:26:42 62.37 100.37 1184
  [1-5]8 8:26:42
averages - weight:67.2kg

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SuMoTuWeThFrSa

Saturday Nov 3, 2018 #

9 AM

Running 19:28 intensity: (14:55 @1) + (4:22 @2) + (11 @3) 3.4 km (5:43 / km) +31m 5:28 / km
ahr:129 max:168 shoes: Nike Pegs 33 #3

Easy morning with Sasha and Alfie woof
12 PM

Running warm up/down 18:31 intensity: (2:26 @1) + (14:59 @2) + (1:06 @3) 3.44 km (5:22 / km) +28m 5:10 / km
ahr:151 max:170 shoes: Nike Pegs 33 #3

Running race 29:48 intensity: (29 @1) + (16 @2) + (33 @3) + (5:09 @4) + (23:21 @5) 9.19 km (3:14 / km) +93m 3:05 / km
ahr:172 max:198 shoes: Saucony Havok XC 2

Scottish Uni XC Champs

The last week I’ve not been feeling the best. I think this helped my race plan - if I start hard, it’d all go wrong pretty quickly. Start easy, build into it, see where I can end up.

First lap, sat just off the big pack forming in the front. Nobody of note taking the pace and owning it, Tristan Rees was sitting in behind too, waiting for the run around the footy pitches to end and the hills to start. First hill hit and bam, he hit the front of the race and I was left in no mans land, not with the chasing pack, just struggling somewhere behind them. Still, all part of the race plan. Let them go off, I know I’ll be seeing some of them fairly shortly.

The good thing about Tristan’s kick was that people were dropping off the pace left right and centre. This was a pretty big confidence boost as I could pick my way through the carnage and take them one by one.

Second lap hit and I was sitting in 4th, 20-30m behind Sasha and another 30m behind the front two, started to really give something to catch Sasha - knew that by the end of this lap I really had to be in contact. Finally after half a lap of nothing the hills kicked in and I started to make progress, eventually able though latch onto him by the end of the lap and the start of the footy fields. The wind was grim but I was dying - had a quick chat - tucked in - tried to alternate it a bit and keep the good tempo going.

Worked hard around the technical bends to keep things smooth and flowing and noticed one of the guys about 15s ahead had fallen over - yaldiiiii. Kicked up the hill, half really scared I’d pop before the finish, but thought may as well give it a go. Didn’t make any ground on him till the hills but suddenly after a decent climb and a windy descent was right on his back. Tried to keep the momentum going and go past him with enough zing to crush him mentally. Worked. Yas.

Ran scared to the finish, kept a decent distance ahead so I didn’t have to worry about a grim sprint finish and bam. Second place, well buzzed.
C • Speedy boy 4

Running warm up/down 18:58 intensity: (15 @1) + (9:22 @2) + (4:48 @3) + (3:59 @4) + (34 @5) 3.32 km (5:43 / km) +25m 5:30 / km
ahr:165 max:190 shoes: Nike Pegs 33 #3

Friday Nov 2, 2018 #

3 PM

Running 41:08 intensity: (37:42 @1) + (3:26 @2) 9.04 km (4:33 / km) +88m 4:20 / km
ahr:125 max:144 shoes: Nike Pegs 33 #3

Been feeling a bit run down since the TuMe camp hence the lack of mornings! Should be all good to have a decent weekend though. Easy 40 with the boys.

Thursday Nov 1, 2018 #

4 PM

Running 55:32 intensity: (4:19 @1) + (49:40 @2) + (1:33 @3) 11.94 km (4:39 / km) +41m 4:34 / km
ahr:148 max:170 shoes: Nike Pegasus 33 #3

PreGYM meadows with the boys - good chat. Woulda done FWTN but tired.

Running 8:11 intensity: (24 @1) + (6:26 @2) + (58 @3) + (23 @4) 1.81 km (4:31 / km) +22m 4:16 / km
ahr:157 max:182 shoes: Nike Pegasus 33 #3

PostGYM
5 PM

Gym 1:00:00 [0]
weight:67.2kg

Wednesday Oct 31, 2018 #

10 AM

Running 1:14:05 intensity: (17:44 @1) + (53:40 @2) + (2:41 @3) 11.81 km (6:16 / km) +311m 5:33 / km
ahr:144 max:173 shoes: Nike Pegs 33 #3

With Lyds on B n B.

Tuesday Oct 30, 2018 #

6 PM

Running warm up/down 22:47 intensity: (12:08 @1) + (10:39 @2) 4.01 km (5:41 / km) +4m 5:39 / km
ahr:133 max:150 shoes: inov8 mudclaws 300

Running 31:04 intensity: (4:04 @2) + (27:00 @4) 8.64 km (3:36 / km) +5m 3:35 / km
ahr:154 max:183 shoes: inov8 mudclaws 300

3x9mins [2mins]

Pretty spicy, good wee session. Felt good.

Running warm up/down 22:55 intensity: (13:15 @1) + (9:28 @2) + (12 @3) 4.01 km (5:43 / km) +61m 5:18 / km
ahr:134 max:170 shoes: inov8 mudclaws 300

Monday Oct 29, 2018 #

5 PM

Running 1:06:47 intensity: (6:23 @1) + (49:50 @2) + (10:06 @3) + (28 @4) 12.61 km (5:18 / km) +160m 4:59 / km
ahr:152 max:179 shoes: Nike Pegs 33 #3

With Lyds around the seat.

Sunday Oct 28, 2018 #

8 AM

Running warm up/down 15:10 intensity: (9:51 @1) + (5:19 @2) 2.67 km (5:40 / km) +23m 5:26 / km
ahr:129 max:160

Running warm up/down 3:30 intensity: (2:23 @1) + (1:07 @2) 0.51 km (6:51 / km) +2m 6:42 / km
ahr:128 max:151 shoes: VJ Bold

Orienteering 1:03:40 intensity: (32 @1) + (26:58 @2) + (26:22 @3) + (9:48 @4) 10.94 km (5:49 / km) +278m 5:10 / km
ahr:164 max:182 shoes: VJ Bold

Smålandskavlen - 4th leg - happy more or less technically but about 10mins behind Scott and 12 behind Frederick Bakkman so clearly plenty of gains to be made! Spent a lot of time doubting myself and I think that caused me to be quite slow and unsure - need more confidence - was actually shifting pretty well and technically good!

Lonely day out - probably pretty good for me technically to be solo! Been a pretty sweet wee training camp.

Running warm up/down 15:08 intensity: (19 @1) + (8:30 @2) + (5:47 @3) + (32 @4) 3.0 km (5:02 / km) +13m 4:56 / km
ahr:161 max:175 shoes: VJ Bold

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