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Training Log Archive: Lexc

In the 7 days ending Nov 10, 2018:

activity # timemileskm+m
  Running5 4:42:19 37.26(7:35) 59.97(4:42) 454
  Gym2 2:00:00
  Orienteering1 1:46:05 10.76(9:52) 17.31(6:08) 532
  Total8 8:28:24 48.02 77.28 985
  [1-5]6 6:28:24
averages - weight:67.5kg

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SuMoTuWeThFrSa

Saturday Nov 10, 2018 #

12 PM

Running warm up/down 16:46 intensity: (4:22 @1) + (11:57 @2) + (27 @3) 3.39 km (4:57 / km)
ahr:139 max:167 shoes: Nike Pegs 33 #3

Running race 12:01 intensity: (2:00 @4) + (10:01 @5) 4.09 km (2:56 / km)
ahr:142 max:149 shoes: Saucony Havok XC 2

Yaaaldi biggest Vdot score on AP.

Had been getting my classic pre race I care about vibes all week in that I was feeling ill, rough, tired the lot. But, illness is just a midset right, legs felt good to go.

Pretty savage, horrible little race - 12mins of pain. Still, started steady, not wanting to burn the torches to early - felt good and strong and was moving through nicely all the way till the final km - there it hurt and I started to let people past me, losing the little mental battles pretty easily.

Joe came past me with 400 or so m to go, didn't realise it was so close to the end and was all for further engaging the bonk gear and cruising home on safety but turned the corner, the finish is well close, wait nah lets get him back, put a cheeky sprint in and got. Nice one.

Good funnnn.
C • *12:01 3

Running warm up/down 26:02 intensity: (26 @1) + (20:51 @2) + (4:45 @3) 5.01 km (5:12 / km)
ahr:151 max:166 shoes: Nike Pegs 33 #3

Friday Nov 9, 2018 #

Note
(rest day)

race day tomorrrrow

Thursday Nov 8, 2018 #

1 PM

Running 48:04 intensity: (14:44 @1) + (32:49 @2) + (31 @3) 10.81 km (4:27 / km) +49m 4:21 / km
ahr:139 max:165 shoes: Nike Pegs 33 #3

Jog with 4x400m thrown in there.
5 PM

Gym 1:00:00 [0]
weight:67kg

Wednesday Nov 7, 2018 #

2 PM

Running 1:08:26 intensity: (17:54 @1) + (41:45 @2) + (8:47 @3) 13.15 km (5:12 / km) +224m 4:48 / km
ahr:142 max:174 shoes: Nike Pegs 33 #3

EUOC long run minus the long run plus EUOC.

Tuesday Nov 6, 2018 #

5 PM

Running warm up/down 22:20 intensity: (9:06 @1) + (12:43 @2) + (31 @3) 3.9 km (5:44 / km)
ahr:138 max:161 shoes: inov8 mudclaws 300

Running 31:07 intensity: (6:42 @1) + (1:00 @2) + (3:21 @3) + (19:16 @4) + (48 @5) 7.9 km (3:56 / km)
ahr:150 max:186 shoes: inov8 mudclaws 300

3x7mins - missed the last rep as its taper timeeee

Running warm up/down 17:34 intensity: (21 @1) + (5:04 @2) + (12:09 @3) 3.01 km (5:51 / km) +44m 5:27 / km
ahr:158 max:174 shoes: inov8 mudclaws 300

Monday Nov 5, 2018 #

1 PM

Running 39:59 intensity: (36 @1) + (37:44 @2) + (1:37 @3) + (2 @4) 8.71 km (4:35 / km) +136m 4:15 / km
ahr:152 max:176 shoes: Nike Pegs 33 #3

Felt really good, had to keep reminding my legs to keep it chill.
5 PM

Gym 1:00:00 [0]
weight:68kg

bonked mid sesh

Sunday Nov 4, 2018 #

11 AM

Orienteering 1:46:05 intensity: (7:25 @1) + (1:28:23 @2) + (8:25 @3) + (1:52 @4) 17.31 km (6:08 / km) +532m 5:19 / km
ahr:150 max:181 shoes: VJ Bold #2

Warm up into Maroc event into easy run. Good fun. Made a pretty bad mistake on one control and lost a fair time near the end losing concentration. Good fun though.

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