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Training Log Archive: FG

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running (TRAIL)4 3:40:04 25.47(8:38) 40.99(5:22) 1179
  S & C6 1:38:17
  Rolling/Stretching6 57:00
  Orienteering (FOREST) 1 51:03 6.34(8:03) 10.2(5:00) 175
  Running (ROAD)1 43:16 5.77(7:30) 9.29(4:40) 158
  Running (TRACK)1 41:53 6.64(6:19) 10.69(3:55)
  Total13 8:31:33 44.22 71.17 1512

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Sunday Apr 7 #

Note

Fixed garmin but RIP to the gps of my bearings today

S & C (Core ) 8:00 [2]

Not very motivated

Rolling/Stretching 5:00 [1]

11 AM

Orienteering (FOREST) race 51:03 [4] 10.2 km (5:00 / km) +175m 4:37 / km
shoes: Inov8 x-talons 230

Garmin won't sync so manual entry - NWO Galoppen
Taking advantage of jk-ish terrain on the way home. Made a few misses and some dodgy route choice but generally happy with my run only 2min down on adam

Running (TRAIL) warm up/down 7:52 [2] 1.35 km (5:50 / km)
shoes: Inov8 x-talons 230

Running (TRAIL) warm up/down 5:01 [2] 0.63 km (7:58 / km)

Saturday Apr 6 #

Note
(rest day)

In Oxford for the weekend

Friday Apr 5 #

Rolling/Stretching 22:00 [1]

Did ten in the morning
11 AM

Running (TRAIL) hills 53:45 intensity: (2:38 @1) + (22:55 @2) + (23:18 @3) + (4:54 @4) 9.21 km (5:50 / km) +373m 4:51 / km
ahr:133 max:171 shoes: Brooks Mazama

Grinding out 7* 90 seconds on a track turned river
10 PM

S & C 17:17 intensity: (15:36 @1) + (1:41 @2)
ahr:86 max:107

Seeing how high I could get HR during core work also just trying to feel more comfortable with the strap

Thursday Apr 4 #

Rolling/Stretching 10:00 [1]

Will do core later

S & C (Core) 20:00 [2]

Pain
4 PM

Running (ROAD) 43:16 intensity: (15:15 @2) + (28:01 @3) 9.29 km (4:40 / km) +158m 4:18 / km
ahr:137 max:164 shoes: Salming Speed 1

Easy hilly-ish road run with a cheeky segment snipe - decided to move hills to Friday so my legs could have some rest

Wednesday Apr 3 #

S & C 16:00 [2]

Core work - still developing technique

Rolling/Stretching 6:00 [1]

10 AM

Running (TRAIL) 1:30:48 intensity: (3:47 @1) + (38:05 @2) + (48:56 @3) 17.36 km (5:14 / km) +497m 4:34 / km
ahr:134 max:161 shoes: Brooks Mazama

Easy on the descents and flat sections but pushed on the climbs and muddy bits. Ended up running back the faster way (road) because my hands froze in a hail storm but for the majority of the run it was sunny.

Tuesday Apr 2 #

S & C 17:00 [2]

More core

Rolling/Stretching 9:00 [1]

Needed
7 PM

Running (TRACK) warm up/down 12:38 intensity: (14 @1) + (4:42 @2) + (6:19 @3) + (1:23 @4) 2.06 km (6:09 / km)
ahr:143 max:168 shoes: Salming Speed 1

Running (TRACK) intervals 21:50 intensity: (9:07 @2) + (8:52 @3) + (3:15 @4) + (36 @5) 7.22 km (3:02 / km)
ahr:142 max:181 shoes: Salming Speed 1

Pyramids 600-1k and back down
Absolutely lighting up the track session tonight finally getting decent pace in the legs. Also hr wasn't working for most of it

Running (TRACK) warm up/down 7:25 intensity: (1:46 @2) + (4:26 @3) + (1:13 @4) 1.41 km (5:15 / km)
ahr:149 max:165 shoes: Salming Speed 1

Monday Apr 1 #

S & C 20:00 intensity: (10:00 @2) + (5:00 @3) + (5:00 @5)

Core - every type of plank plus sit ups etc

Rolling/Stretching 5:00 [1]

4 PM

Running (TRAIL) 1:02:38 intensity: (17 @1) + (24:03 @2) + (38:18 @3) 12.45 km (5:02 / km) +309m 4:29 / km
ahr:139 max:163 shoes: Brooks Mazama

Racking up miles on some more technical trails up at East hill

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