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Training Log Archive: FG

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running (TRAIL)3 2:22:40 14.79(9:39) 23.8(6:00) 793
  Rolling/Stretching7 1:55:00
  Running (ROAD)2 54:56 6.21(8:51) 10.0(5:30) 95
  Running (TRACK)1 44:21 6.85(6:28) 11.03(4:01) 2
  Orienteering (FOREST) 1 27:13 2.98(9:08) 4.8(5:40) 107
  Orienteering (SPRINT/URBAN)1 13:59 2.28(6:08) 3.67(3:48) 12
  S & C1 7:00
  Total13 6:45:09 33.12 53.3 1009

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Sunday Mar 24 #

Rolling/Stretching 10:00 [1]

My shins are in pain after smashing them on the limestone pavement so stretching was pretty hard.
11 AM

Running (TRAIL) warm up/down 10:45 [2] 1.53 km (7:00 / km) +105m 5:13 / km
shoes: Inov8 x-talons 230

Orienteering (FOREST) race 27:13 [4] 4.8 km (5:40 / km) +107m 5:06 / km
shoes: Inov8 x-talons 230

Hampsfell Middle - 4th M18 (14th overall)
Altogether really disappointed with how I ran the course including my prep for it. The mess started when I ran past c3 and then followed it up by taking a crap route to c4. However, at c11 I was level pegging with Pete. Then going into c12 it all went to shit. Instead of slowing down I chose to run randomly and hope for the best, a habit I thought I had got rid off. Nevertheless, I found myself wondering around checking every crag/any feature until I found the control chucking away 2+mins. This isn't the first time I've made a mistake towards the end of a race so will definitely be focusing on this in prep for the jk.

Running (TRAIL) warm up/down 17:26 [2] 2.83 km (6:09 / km)
shoes: Inov8 x-talons 230

Saturday Mar 23 #

Rolling/Stretching 25:00 [1]

Priming the legs for tomorrow and trying to move past todays race.
2 PM

Running (ROAD) 12:55 [2] 2.3 km (5:37 / km) +31m 5:15 / km
shoes: Salming Speed 1

Orienteering (SPRINT/URBAN) race 13:59 [5] 3.67 km (3:48 / km) +12m 3:45 / km
shoes: Salming Speed 1

Lancaster Selection Sprint - 2nd M18 (10th overall)
Was a pretty solid run, again was good at keeping to my plan. I basically played it safe which cost me time, however, was probably the first clean run at a sprint race for a while. Trapped my self on the way out of c9 so yh definitely lost 4 seconds there.

Running (ROAD) 13:49 [2] 2.62 km (5:17 / km) +32m 4:59 / km
shoes: Salming Speed 1

Friday Mar 22 #

Rolling/Stretching 15:00 [3]

Stretching and mild s&c only.
Priming the legs for tomorrow after an eventful day in London. Saw Ian Blackford heckled out of the Cabinet offices, and all the way down to Parliament by EDLs finest. Also got a hello from Jeremy Hunt as he entered Downing Street along with Oliver Letwin.
10 PM

Note
(rest day)

Going on a field trip to Westminster and won't get back till 11 so yeah not ideal

Thursday Mar 21 #

Rolling/Stretching 20:00 [1]

3 PM

Running (TRAIL) hills 1:00:55 intensity: (12 @1) + (23:30 @2) + (27:52 @3) + (9:21 @4) 9.31 km (6:33 / km) +415m 5:21 / km
ahr:141 max:179 shoes: Brooks Mazama

Hills - 7* 90sec
Legs felt strong but mentally drained. Planned about 40 sprint legs on the recovery jog back down.

Wednesday Mar 20 #

Rolling/Stretching 20:00 [1]

Achilles pain has gone
10 AM

Running (ROAD) 28:12 intensity: (22 @1) + (18:50 @2) + (9:00 @3) 5.08 km (5:33 / km) +32m 5:23 / km
ahr:131 max:153 shoes: Brooks Mazama

Recovery testing achilles - felt fine by the end
Double day?

Tuesday Mar 19 #

Rolling/Stretching 15:00 [1]

Legs feel fine, achilles a bit achy but much better than earlier
7 PM

Running (TRACK) 10:56 intensity: (21 @1) + (8:03 @2) + (2:32 @3) 1.84 km (5:57 / km) +2m 5:55 / km
ahr:124 max:143 shoes: Salming Speed 1

Wu

Running (TRACK) (Track Tuesday) 28:36 intensity: (4 @1) + (5:02 @2) + (5:20 @3) + (8:41 @4) + (9:29 @5) 8.18 km (3:30 / km)
ahr:164 max:190 shoes: Salming Speed 1

The absolute dream ~ 4 sets of 4×400 100 jog between reps
Strongest I've felt in a while, finally getting close to pb pace. My right achilles started to hurt by the end but don't think it's anything to worry about. Hopefully my calf's will be ok tomorrow seeing as I didn't wear spikes this time.
Fastest split - 67
Avg split - 72

Running (TRACK) 4:49 intensity: (46 @2) + (3:41 @3) + (17 @4) + (5 @5) 1.01 km (4:45 / km)
ahr:151 max:182 shoes: Salming Speed 1

Wd

Monday Mar 18 #

S & C 7:00 [1]

Easing back into now my legs are feeling strong

Rolling/Stretching 10:00 [1]

Standard routine
4 PM

Running (TRAIL) 53:34 intensity: (17 @1) + (27:27 @2) + (25:50 @3) 10.13 km (5:17 / km) +273m 4:40 / km
ahr:133 max:163 shoes: Brooks Mazama

Recovery round east hill, spiced it up with some Lancaster geeking

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