Training Log Archive: JakeChapman13In the 7 days ending Mar 20, 2016:
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Sunday Mar 20, 2016 #
Running warm up/down 12:07 [1] 2.22 km (5:27 / km) +20m 5:13 / km
ahr:160 max:172 shoes: Inov-8 X-Talon 212 (Training)
Orienteering tempo 42:35 [4] *** 7.23 km (5:53 / km) +84m 5:34 / km
ahr:186 max:196 shoes: Inov-8 X-Talon 212 (Training)
Beautiful area, beautiful weather, pretty beautiful day! One of my all time favorite areas, some lovely contour detail. Took the course hard to see how I performed, pretty well by the looks of it! Was pretty happy with my run, a few minor errors but 10 seconds here and there. Physically feeling strong, told myself to push on the hills to really see where my limit was. Took the win over Jon Musgrave which I was very, very happy with considering he's just got back from training in Norway ;)
Friday Mar 18, 2016 #
Running warm up/down 17:52 [1] 2.82 km (6:20 / km) +14m 6:11 / km
ahr:149 max:174 shoes: Inov-8 Trailroc 245 2015
Running race 19:32 [5] 5.67 km (3:27 / km) +48m 3:18 / km
ahr:188 max:195 shoes: Inov-8 Trailroc 245 2015
Was feeling alright, wasn't expecting to do particularly well as I very rarely race XC, just wanted to see how I compared to others. Managed to pull out a second which I was very happy with, although there was no way I would have caught the guy in front. Was wearing trail shoes which was stupid as it got muddy and slippy very quickly, however spikes wouldn't have been great either because there was a road crossing... So no real winning shoes!
Thursday Mar 17, 2016 #
Running warm up/down 11:54 [1] 2.09 km (5:42 / km) +20m 5:26 / km
ahr:152 max:182 shoes: Inov-8 Trailroc 245 2015
Running intervals (Hill reps) 13:14 [5] 1.59 km (8:19 / km) +79m 6:40 / km
ahr:156 max:185 shoes: Inov-8 Trailroc 245 2015
4 reps, about 200m with 20m climb. Half session as I'm starting to taper into the JK. Feeling pretty strong, and HR was surprisingly low? But all good.
Running warm up/down 11:16 [1] 1.62 km (6:57 / km) +38m 6:13 / km
ahr:157 max:165 shoes: Inov-8 Trailroc 245 2015
Wednesday Mar 16, 2016 #
Orienteering 53:35 [1] ** 5.61 km (9:33 / km) +176m 8:15 / km
shoes: Inov-8 X-Talon 212 (Training)
Me, Abi and Ali went out to do some tech training on the open hillside on Glen Dye. Did some compass work across the massive slope, some fine contour nav as well, and then a nice downhill run to the bottom which was a lot of fun (all the brachen was down which left really nice, really fast tracks down the hill). Some argument occurred over the position and existence of a special rock feature on the map, me and Abi found a pit with walled sides but Ali refused to agree that it was the feature. Meh... seemed right to me!
Tuesday Mar 15, 2016 #
Running warm up/down 14:48 [1] 2.86 km (5:10 / km) +2m 5:09 / km
ahr:140 max:160 shoes: Inov-8 Trailroc 245 2015
Running intervals 30:20 [4] 5.97 km (5:05 / km) +28m 4:58 / km
ahr:163 max:186 shoes: Inov-8 Trailroc 245 2015
Bit of a weird pyramid tonight: 1 min, 1 min, 2 min, 2 min, 3 min, 4 min, 4 min, 3 min. Got very confusing very quickly. Was feeling very tired and lethargic, tried to push through it (HR suggest I didn't push hard enough :/ ). But overall feeling alright, some tightness and a little pain in my left calf, stretch and rolled it when I got home.
Running warm up/down 10:19 [1] 1.74 km (5:56 / km) +13m 5:43 / km
ahr:145 max:159 shoes: Inov-8 Trailroc 245 2015
Monday Mar 14, 2016 #
Strength Work 40:00 [2]
6 x 10 bicep curls @ 20kg
6 x 10 tricep extensions @ 15kg
6 x 10 bench @ 40kg
6 x 10 lats @ 40kg
6 x 10 shoulder press @ 20kg
Chest feeling the weakest :/ more bench required ;)