Training Log Archive: АТIn the 7 days ending Oct 30, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Oct 30, 2016 #
S & C (BBA) 16:00 [1]
Stretching/ Rolling 27:00 [0]
(rest day)
Saturday Oct 29, 2016 #
Running warm up/down 16:36 2.28 km (7:16 / km) +6m 7:10 / km
ahr:124 max:149 shoes: Nike Lunaracer +3 SP16
Running intervals 29:04 8.02 km (3:37 / km) +2m 3:37 / km
ahr:174 max:184 shoes: Nike Lunaracer +3 SP16
Just went at a high threshold pace. Not pushing into the red too much. First rep was the fastest but felt easiest as per then settled into a consistent pace for the other four reps.
1.48km, 3.22min/km
1.46km, 3.26min/km
1.44km, 3.28min/km
1.45km, 3.27min/km
1.45km, 3.27min/km
Was busy in Keswick park with lots of tourists but got on with it since its the only flat bit of tarmac around. Felt like there was always more to give but was very happy with how consistent I kept it and how I felt throughout. Heart rate was also positive since it never got into intensity 5 zone. Hopefully next time I'll do 6 reps. Good session!
Running warm up/down 6:16 1.13 km (5:32 / km)
ahr:144 max:150 shoes: Nike Lunaracer +3 SP16
Stretching/ Rolling 29:00 [0]
Friday Oct 28, 2016 #
S & C (BBA) 16:00 [1]
slept:9.0
Running warm up/down 13:20 [2] 1.59 km (8:22 / km) +154m 5:39 / km
shoes: Inov8 X Talon 225
Orienteering (Night) 39:52 [2] *** 4.28 km (9:19 / km) +193m 7:36 / km
spiked:2/7c shoes: Inov8 X Talon 225
Think it's fair to say I was quite awful tonight, kept drifting to the side of the lines and then having to relocate. Don't think my sighting was particularly good/ existent which was probably the cause of the mistakes. #1 was a bit wobbly, #2 was better. Drifted on #3 I think because I thought I'd seen the wall (was actually just heather..) so thought I was too far left and hence drifted right. #4 was good, #5 I was nearly there but had drifted left, #6 went too far up and wasn't convinced I'd found the feature because there were multiple boulders in that area. #7 I just had no clue, looks like I actually went to the control but didn't know it so bailed back to the path to start the next exercise.
Think I may have tried to do more than I could manage, need some good compass work before trying something like this again.
Orienteering (Night) 26:01 [2] *** 2.44 km (10:40 / km) +123m 8:32 / km
spiked:14/15c shoes: Inov8 X Talon 225
Started at #7 since it was where I'd ended the last exercise. Orienteering was much better just very slow and hesitant, never really felt like I got into it. think I was just lacking forward planning to make things fit nicer. Also terrain was very tough and very steep which made things slow slow slow!
Good intro back into night - o. Shows I've got a lot to be working on!
Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Inov8 X Talon 225
XT 10:37 [1]
shoes: Inov8 X Talon 225
Cycle home. Quite interesting with my torch under my helmet so all I could see was about 5m in front of the front wheel. Also wearing O shoes on cleats didn't help.
Stretching/ Rolling 29:00 [0]
Thursday Oct 27, 2016 #
S & C (Gym) 1:30:00 [2]
slept:8.0
Stretching/ Rolling 27:00 [0]
Wednesday Oct 26, 2016 #
S & C (BBA) 16:00 [1]
slept:8.0
Was planning on long running pre breakfast but hadn't realised how dark it would be at 6 in the morning and I have no torch with me. Will run when I get back this afternoon.
Running long 1:23:57 17.12 km (4:54 / km) +494m 4:17 / km
ahr:159 max:177 shoes: Inov8 X Talon 225
Started off cruising down the hill to the bridge, took a new footpath along the river for a bit which popped me out on the road. Ran along the road for a bit until I found a gate and headed up the hill, all through fields/ woods/ Marsh and quite steep made things slow (8 min/km?) But it was nice to mix things up a bit with a new route. Once in the woods just lapped round it trying to get the most distance out of it.
Had to stop to tie my laces and forgot to start garmin again, realiased about 10 - 12 mins later after 2km of uphill fire road. This means that time is a bit of a guess but distance and climb are fine.
Dropped down to the 4 min/km easily on the way back down the forest track and then plodded back up home, quite tired and wet.
Achilled are a wreck now, can barely walk up stairs. Rest planned for tomorrow anyway.
Stretching/ Rolling 28:00 [0]
Tuesday Oct 25, 2016 #
Note
slept:9.0
Running warm up/down 11:53 1.78 km (6:41 / km) +12m 6:28 / km
ahr:129 max:147 shoes: Nike Lunaracer +3 SP16
Running tempo 30:06 8.05 km (3:44 / km) +64m 3:36 / km
ahr:171 max:188 shoes: Nike Lunaracer +3 SP16
Set off steady for about 3km, which was interesting when the road I was looking for was actually a farm track.. then took it up to threshold for about another 3km and finally a bit harder for the last 2km but still feeling like I could give more if pushed.
Good session and nice way to start some proper training again. Knee actually feeling very good as well which was a nice bonus.
Running warm up/down 8:47 1.81 km (4:51 / km) +7m 4:45 / km
ahr:152 max:165 shoes: Nike Lunaracer +3 SP16
Stretching/ Rolling 28:00 [0]
Monday Oct 24, 2016 #
S & C (BBA) 17:00 [1]
slept:9.0
S & C (Core) 20:00 [3]
Stretching/ Rolling 14:00 [0]