Training Log Archive: АТIn the 7 days ending Jun 12, 2016:
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Sunday Jun 12, 2016 #
Running warm up/down 14:45 [1] 1.35 km (10:56 / km) +18m 10:15 / km
Warm up, jog and drills. Feeling a tad tired.
Orienteering race 40:37 [5] ***** 5.86 km (6:56 / km) +62m 6:35 / km
spiked:8/25c
New terrain to me, and I really didn't cope very well at all. Think it's fair to say that this is my worst run of the year so far. Technically I just fell apart, no plans, some bad direction, no pictures, basically everything was wrong with my technique today. Need to really review this and I guess just then forget about it and try again.
On the plus side, physical shape this weekend seems to be good which is positive, now just gonna get my technical side of things nailed!
Winsplits
S & C 30:00 [0]
Saturday Jun 11, 2016 #
Running warm up/down 22:36 [1] 2.69 km (8:24 / km)
Orienteering race 13:47 [5] * 3.7 km (3:44 / km) +11m 3:40 / km
spiked:18/20c
Area very easy, some fast simple urban stuff then some parkland which was equally as simple apart from a few olive green flower beds at the which needed some attention.
Ran fast enough to feel it but not flat out, feeling good at this pace.
Also half of my class got DSQ which was a bit controversial and annoying as Jake, Zac, Jo, Ali etc were part of them. Although it's not really for me to judge.
Running warm up/down 5:19 [1] 1.0 km (5:19 / km)
Running warm up/down 12:46 [1] 1.57 km (8:08 / km) +1m 8:06 / km
Jog then drills, then monsoon rain...
Orienteering race 15:37 [5] *** 3.72 km (4:12 / km) +12m 4:08 / km
spiked:20/25c
Torrential rain started just as we did, which made things very interesting and slippy.
Felt good physically but my technique was crap through the first section and was quite hesitant, just didn't forward plan enough. This lead to one 20 sec mistake and some sub optimal route choices.
After halfway we were back into the park, I picked up Dan for a ride and smashed round some very slippy banks, bushes, meadows, etc all the way to the finish.
Annoying not to have Jake & Zac in the final but still ran OK to take the win. Good times.
Running warm up/down 2:06 [3] 0.31 km (6:46 / km)
S & C (Stretching & Rolling) 26:00 [0]
Friday Jun 10, 2016 #
Note
(rest day)
Also been a good easy week, feeling decent.
Thursday Jun 9, 2016 #
Orienteering 43:15 [2] ** 5.98 km (7:14 / km) +190m 6:14 / km
spiked:10/11c
Was cruising for many reasons; British sprints and middles, last day of school so still a bit overwhelmed and was just generally enjoying the weather and class running conditions of the area, such a joy to run on! Lovely evening.
Map:
Results
Running warm up/down 10:47 [1] 1.54 km (7:00 / km) +26m 6:27 / km
Wednesday Jun 8, 2016 #
Running warm up/down 17:54 [2] 2.37 km (7:33 / km)
ahr:136 max:171
Running 26:50 [4] 5.04 km (5:19 / km)
ahr:165 max:194
4 * 600, 200
30 sec between 6 and 2, 2 mins between sets.
Never hit top speed, just running 'strong' except legs felt a bit dead on the last set and it was hard to keep up a good speed with the uneven ground. Nonetheless got it done fairly consistently. Times:
1.55, 33
1.52, 34
1.52, 33
1.55, 33
(Interestingly my Garmin reckons I did 662m at most and 630 at least on the 600s?!?!?)
Whapped on 6 * ~60m sprints at the end to really get the legs turning over before the weekend.
Running warm up/down 7:13 [1] 1.4 km (5:09 / km)
ahr:159 max:164
S & C (Stretching & Rolling) 29:00 [0]
Tuesday Jun 7, 2016 #
Running 46:35 [2] 9.2 km (5:04 / km) +148m 4:41 / km
ahr:149 max:178
S & C (Stretching & Rolling) 29:00 [0]
Monday Jun 6, 2016 #
Note
(rest day)
B) 6 exams in the next 4 days so having an easy week which fits in well with British Sprints and Middles, and the overall need for an easy week.
S & C (Core) 21:00 [3]
(rest day)
XT warm up/down (Turbo) 5:00 [1]
(rest day)
S & C (Stretching & Rolling) 29:00 [0]
(rest day)