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Training Log Archive: Forest Animal

In the 7 days ending Mar 30, 2019:

activity # timemileskm+m
  Running (TRAIL)5 3:05:03 21.45(8:38) 34.51(5:22) 736
  Running (ROAD)3 1:53:34 17.3(6:34) 27.84(4:05) 127
  Rolling/Stretching6 57:00
  Orienteering (FOREST) 1 27:13 2.98(9:08) 4.8(5:40) 107
  Cycling (MTB)1 15:00
  S & C1 8:00
  Total15 6:45:50 41.73 67.16 970

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SuMoTuWeThFrSa

Saturday Mar 30, 2019 #

Rolling/Stretching 7:00 [1]

8 AM

Running (ROAD) warm up/down 10:14 [2] 2.09 km (4:54 / km)
shoes: Salming Speed 1

Running (ROAD) race (Parkrun) 16:27 [5] 4.98 km (3:18 / km) +11m 3:16 / km
shoes: Salming Speed 1

5K PB ----- 16:27

The wind ended up being a way bigger factor than expected and combined with no one running with me made it all pretty grim. Used my watch for pacing which ended up working well however I think I could have run a quicker time.

Running (ROAD) warm up/down 5:22 [2] 1.05 km (5:06 / km)
shoes: Salming Speed 1

Friday Mar 29, 2019 #

Rolling/Stretching 10:00 [1]

2 PM

Running (TRAIL) 26:29 intensity: (30 @1) + (19:06 @2) + (6:53 @3) 4.93 km (5:23 / km) +39m 5:10 / km
ahr:127 max:144 (sick) shoes: Brooks Mazama

Heightened training, sun and no wind can only mean one thing ... Exmouth Parkrun

Thursday Mar 28, 2019 #

Note
(sick)

Bad case of runny nose, felt like this yesterday but wasn't sure if it was worth logging

Rolling/Stretching 5:00 [1]

4 PM

Running (TRAIL) 47:23 intensity: (14 @1) + (17:37 @2) + (29:32 @3) 9.33 km (5:05 / km) +244m 4:30 / km
ahr:137 max:159 (sick) shoes: Brooks Mazama

Getting some vert/single track running at as low effort as possible. Basically pushed up east hill then just chilled enjoying the sun.

Wednesday Mar 27, 2019 #

8 AM

Running (TRAIL) 29:15 intensity: (3 @1) + (14:43 @2) + (14:29 @3) 5.36 km (5:27 / km) +105m 4:58 / km
ahr:134 max:157 shoes: Brooks Mazama

Morning Recovery 30
1 PM

Cycling (MTB) 15:00 [1]

School
7 PM

Running (ROAD) 27:49 intensity: (1:34 @1) + (4:37 @2) + (21:38 @3) 6.4 km (4:21 / km) +48m 4:11 / km
ahr:139 max:163

Double day - EZ in the dark to spice it up a little
11 PM

Rolling/Stretching 10:00 [1]

Tuesday Mar 26, 2019 #

Rolling/Stretching 15:00 [1]

S & C 8:00 [1]

2 PM

Running (ROAD) warm up/down 9:55 intensity: (9 @1) + (1:22 @2) + (8:24 @3) 2.25 km (4:24 / km)
ahr:140 max:152 shoes: Salming Speed 1

Running (ROAD) intervals 28:56 intensity: (12:37 @2) + (6:01 @3) + (7:14 @4) + (3:04 @5) 8.04 km (3:36 / km) +48m 3:30 / km
ahr:148 max:183 shoes: Salming Speed 1

Track substitute - solo 4×4 ~ 4 sets of 4×400+100 jog between reps

Running (ROAD) warm up/down 14:51 intensity: (24 @2) + (14:03 @3) + (24 @4) 3.03 km (4:54 / km) +20m 4:45 / km
ahr:149 max:167 shoes: Salming Speed 1

Monday Mar 25, 2019 #

2 PM

Running (TRAIL) 53:45 intensity: (11 @1) + (23:21 @2) + (30:13 @3) 10.53 km (5:06 / km) +244m 4:35 / km
ahr:138 max:163 shoes: Brooks Mazama

Recovery round east hill

Sunday Mar 24, 2019 #

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

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