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Training Log Archive: Psuba

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running4 2:47:30 20.88(8:01) 33.6(4:59) 169
  Urban Orienteering2 2:02:21 15.72(7:47) 25.3(4:50) 145
  Strength / Conditioning / Drills2 35:45 0.57(1:02:32) 0.92(38:52)
  Total7 5:25:36 37.17(8:46) 59.83(5:27) 314
  [1-5]7 5:24:25

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

4 PM

Running long 1:37:08 intensity: (13 @1) + (1:13 @2) + (9:10 @3) + (1:19:25 @4) + (7:07 @5) 18.91 km (5:08 / km) +146m 4:57 / km
ahr:158 max:174 shoes: Reebok One Cushion Trail

Working on photos at the computer all day so happy to finally got out there for a long steady run.
Through Throop, then Ramsdown, seeing if it is possible to link with St. Cathrene's hill as some of the maps showed a track on both sides, but it wasn't an underpass just a gate out to the motorway, so obviously no use.
Continued around on the overpass, out through St.Cathrene's hill to get some elevation into the run. At this point it was already dark so glad I had my headlamp with me.

Saturday Oct 22, 2016 #

8 AM

Running warm up/down 4:05 intensity: (1 @2) + (16 @3) + (3:48 @4) 0.89 km (4:37 / km) +1m 4:34 / km
ahr:154 max:161 shoes: Reebok One Cushion Trail

Running tempo (Parkrun) 20:38 intensity: (2 @3) + (46 @4) + (19:50 @5) 4.99 km (4:08 / km) +3m 4:07 / km
ahr:174 max:180 shoes: Reebok One Cushion Trail

Just about made it to the start so no stretching, poor warmup and not settled in. No wonder it wasn't the best start and not as smooth as I wanted.
Eased off when I saw this wasn't likely going to be sub 20m. Nevertheless, given all circumstances, a decent time.

Running warm up/down 2:42 intensity: (13 @2) + (45 @3) + (1:44 @4) 0.47 km (5:42 / km) +2m 5:37 / km
ahr:145 max:151 shoes: Reebok One Cushion Trail

Friday Oct 21, 2016 #

7 AM

Running warm up/down (Treadmill) 11:25 [3] 2.17 km (5:16 / km)
shoes: Haglofs Gram XC 2016

Strength / Conditioning / Drills 15:26 [3] 0.17 km (1:30:47 / km)

Thursday Oct 20, 2016 #

7 PM

Urban Orienteering race (Street-O) 1:03:16 intensity: (10 @1) + (8 @2) + (10 @3) + (13:13 @4) + (49:35 @5) 13.59 km (4:39 / km) +84m 4:31 / km
ahr:168 max:175 shoes: Haglofs Gram XC 2016

Kent Night Cup No.5 - Tonbridge

Got there just in time after work, and took it as yet another tempo training with some map memory. Faster than Tuesday, and midway through it looked touch and go whether I can get all controls within the hour. In the end abandoned one control but still over time. Got the most points of everyone but due to being 3 minutes over time dropped in the results - not a worry as results was not what I was after. Map a bit iffy in the last part, some of the streets weren't quite laid out the way it was on the map (dead ends etc).

Felt good running, legs started to hurt at around 10km but pushed through.
Ran with hired dibber which normally isn't that big an issue but as it was slower it may have given me the 8 secs to be given 20 less penalty points!

http://www.saxons-oc.org/results-archive/2016/2016...

Wednesday Oct 19, 2016 #

7 AM

Strength / Conditioning / Drills (Swimming) 20:19 [3] 0.75 km (27:05 / km)

50 lengths in hotel pool (~15m?)
7 PM

Running (Recovery) 31:32 intensity: (20 @0) + (21 @1) + (28 @2) + (8:19 @3) + (22:04 @4) 6.18 km (5:06 / km) +17m 5:02 / km
ahr:149 max:163 shoes: Haglofs Gram XC 2016

Jogging to get some takeaway dinner & back carrying it

Tuesday Oct 18, 2016 #

7 PM

Urban Orienteering race (Street-O) 59:05 intensity: (51 @0) + (6 @1) + (15 @2) + (1:18 @3) + (34:22 @4) + (22:13 @5) 11.72 km (5:03 / km) +62m 4:55 / km
ahr:162 max:175 shoes: Haglofs Gram XC 2016

MVOC Winter Street-O Series 2016/17
Stoneleigh

Urban night Score, mostly took it as a training for tempo run combined with map memory exercise (plan ahead 3-5 controls, memorise route to next).

3rd/39: http://www.mvoc.org./Events/2016WinterSeries/20161...
Tied with a few others on the same points.

Felt OK, in hindsight not as fast as some previous urban comp, but that is not that surprising considering I had to stop to write down the answers at each control, so probably OK for speed too.

Very different doing these to proper O races...

Monday Oct 17, 2016 #

Note
(rest day)

Travel + admin stuff

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