Training Log Archive: АТIn the 7 days ending Sep 18, 2016:
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Sunday Sep 18, 2016 #
S & C (BBA) 15:00 [1]
Orienteering 52:21 [3] *** 6.62 km (7:55 / km) +400m 6:04 / km
spiked:19/21c
Last minute planing of some training at Darling How with Dan. Started not far behind him, caught him up then ran together. Navigated well, aim being full process, but the area wasn't too demanding. It was good to have some idea of routechioce feedback when Dan was making back time, and when I gained time.
Only mistakes came at #16, went too high up the slope, just couldn't work out the picture for the circle. Then on the long leg I started running up the wrong path, just being stupid. Apart from that, quite good!
Orienteering 32:39 [3] ** 3.42 km (9:32 / km) +248m 7:00 / km
spiked:15/15c
Re run of a WCOC event which I didn't do. Course quite easy and again terrain was very steep but didn't make any mistakes and had fun again running against Dan. Legs starting to feel tired!
S & C (Stretching & Rolling) 19:00 [0]
Saturday Sep 17, 2016 #
Running warm up/down 17:22 2.1 km (8:16 / km) +27m 7:46 / km
ahr:125 max:152 shoes: Nike Lunaracer +3 SP16
Running intervals 29:01 6.79 km (4:17 / km) +44m 4:09 / km
ahr:169 max:193 shoes: Nike Lunaracer +3 SP16
Second last properly hard running session before the autumn races so wanted to make it count, wasn't sure how fast I'd be but was just gonna run to my limit if I could. Feeling motivated. Times:
3.24 - cruising, didn't know what sort of speed I was running at.
3.15 - again not pushing to much, felt good.
3.14 - legs gave a bit of a moan at the start but nae bad
3.14 - got it done
3.17 - getting tired, had to push hard but didn't want to go all out yet.
3.06 - controlled on first half, went for it on the second half.
I was doing this on a 1km stretch of road, slightly uphill on the way out (odd reps), slightly downhill on the way back (even reps)
Very happy to find I still have some decent legs going into the races, especially how I pushed on the last one. Having said that I feel like I should have taken the opportunity to run until I was sick; so giving it absolutely everything I had. Will have to remember that for next spring when I start to re-visit these sessions again. But for now very happy.
Running warm up/down 8:36 1.61 km (5:20 / km) +22m 4:59 / km
ahr:155 max:171 shoes: Nike Lunaracer +3 SP16
S & C (Stretching & Rolling) 30:00 [0]
Friday Sep 16, 2016 #
S & C (BBA) 16:00 [1]
slept:8.25 (rest day)
S & C (Core) 21:00 [3]
(rest day)
XT warm up/down (Turbo) 10:00 [1]
(rest day)
S & C (Stretching & Rolling) 30:00 [0]
(rest day)
Thursday Sep 15, 2016 #
S & C (BBA) 15:00 [1]
slept:8.5
Running warm up/down 12:14 [1] 1.37 km (8:58 / km) +14m 8:31 / km
Orienteering 18:49 [2] ** 3.27 km (5:45 / km) +15m 5:38 / km
spiked:19/19c
Very easy area, but useful for working on just going through some processes which I can neglect. Making sure I always look at my compass exiting a control being the first thing which went well. Secondly spotting a clean exit once I've "spiked" the control, i.e. before I punch the control. Thirdly making sure I knew my route to every control before I started that leg.
All went well as I would hope on such an area. Nice run out (apart from stopping to poo at #14...)
Running warm up/down 10:15 [2] 2.02 km (5:05 / km) +4m 5:02 / km
S & C (Stretching & Rolling) 30:00 [0]
Wednesday Sep 14, 2016 #
S & C (BBA) 18:00 [1]
slept:9.0
Running 1:05:41 11.65 km (5:38 / km) +468m 4:42 / km
ahr:157 max:177
Was hot enough for taps off straight away which was nice, great evening run!
S & C (Stretching & Rolling) 30:00 [1]
Tuesday Sep 13, 2016 #
XT 50:00 [1]
slept:8.5
Running warm up/down 18:28 [2] 2.26 km (8:11 / km)
shoes: Nike Lunaracer +3 SP16
Running intervals 21:34 [5] 5.1 km (4:14 / km)
shoes: Nike Lunaracer +3 SP16
Times:
Set 1 - 73, 70, 71, 69, 71
Set 2 - 71, 69, 71, 71, 69
Felt good on the first 5, keeping it controlled and never really hitting the gas. Zac dropped out with a bad head so it was just me and Dan for the last set.
Felt like my legs were starting to cramp in the rest between sets so set off gingerly on rep 6, feeling tough but got through it and moving well on the last 100 of the last rep.
Will do some 200s next week with longer recoveries, more speed is needed!
Running warm up/down 7:53 [1] 1.39 km (5:40 / km) +2m 5:37 / km
shoes: Nike Lunaracer +3 SP16
S & C (Stretching & Rolling) 30:00 [0]
Monday Sep 12, 2016 #
Running 37:39 7.11 km (5:18 / km) +117m 4:54 / km
ahr:134 max:151 slept:7.0 shoes: Nike Lunaracer +3 SP16
S & C (BBA) 16:00 [1]
XT warm up/down (Turbo) 10:00 [1]
shoes: Giro Triple
S & C (Core) 21:00 [3]
S & C (Stretching & Rolling) 30:00 [0]