Training Log Archive: АТIn the 7 days ending Jan 23, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||
Monday Jan 23, 2017 #
Running 35:37 [1] 6.93 km (5:08 / km) +80m 4:52 / km
shoes: Adidas Adizero Boston 6
S & C (Gym) 50:00 [2]
shoes: Nike Lunaracer +3 SP16
Stretching/ Rolling (Full) 24:00 [0]
Sunday Jan 22, 2017 #
Note
Running warm up/down 10:45 [2] 1.37 km (7:49 / km) +97m 5:47 / km
shoes: Inov8 X Talon 225
Orienteering 1:08:17 [3] ** 12.32 km (5:32 / km) +393m 4:47 / km
spiked:43/45c shoes: Inov8 X Talon 225
Part 1 / Part 2 / Micro Sprint / Part 4 / Results
Aim was Big --> small in my planning, i.e. simplify for most the leg them add lots of detail at the end near the control. Went very well, taking all of the controls without problem and was never out of control at this steady pace. Only control I messed was in some gorse and I expected to be able to get through it but couldn't.
The extra 'challenge' was good bants although I have to say my climbing was shite. Long leg I road ran it like last year and had a gel, flowed nicely through the very fun Micro O section and then running with some guy near the end. Legs quite tired at the end, need some easy days.
Orienteering race 1:46 [5] *****
spiked:12/12c
Stretching/ Rolling 12:00 [0]
Saturday Jan 21, 2017 #
Running warm up/down 9:45 [1] 1.27 km (7:42 / km) +1m 7:40 / km
shoes: Adidas Adizero Boston 6
Orienteering tempo 1:04:19 [4] **** 14.4 km (4:28 / km) +249m 4:07 / km
spiked:32/38c shoes: Adidas Adizero Boston 6
Results / Map
Wanted to give this a good go and see where my sprint technique is. Started alright, Hit the turn over and had no clue what I was gonna do so just winged it down to the grass market and then made up my mind, not great technique. Anyway really enjoyed the course after the grind up to the top of colton hill, nice tricky sections and constantly being caught out. Felt good for most of it as well which was a bonus, even managed to take the final lot of steps well.
Running warm up/down 5:23 [1] 1.04 km (5:11 / km) +5m 5:03 / km
shoes: Adidas Adizero Boston 6
Stretching/ Rolling 14:00 [0]
Friday Jan 20, 2017 #
Stretching/ Rolling 25:00 [0]
(rest day)
Thursday Jan 19, 2017 #
Note
slept:9.0
Running warm up/down 12:15 [1] 1.4 km (8:47 / km) +45m 7:34 / km
shoes: Inov8 X Talon 225
Orienteering tempo 32:36 [4] ** 6.11 km (5:20 / km) +230m 4:30 / km
spiked:16/18c shoes: Inov8 X Talon 225
Map / Results
Bit of an easy course so just turned up the intensity a bit, felt good and pushed the whole way. Focus being on clear plans and using my control descriptions, very good although most the times it was just a case of point and shoot. Only wobbles coming at #3, entering too high and #7 where my intentional banana to the Marsh got a bit too big for my liking. Ah well, knew what I was doing just should have tried to stick closer to that red line.
On another note, had planned on some intervals beforehand but no good places to do it, and didn't fancy any terrain ints.
Running warm up/down 14:17 [1] 2.69 km (5:19 / km) +47m 4:53 / km
shoes: Inov8 X Talon 225
Stretching/ Rolling 15:00 [0]
Wednesday Jan 18, 2017 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X Talon 225
Orienteering 30:12 [3] *** 4.0 km (7:33 / km) +150m 6:21 / km
spiked:11/14c shoes: Inov8 X Talon 225
Results / Map
Aims: Try and take best routes and micro routes, have a clear plan, using big simple features.
Went alright, cooked up 1 because I miss judged my using of the force, a hard skill at night. Only other slight wobbles were my bailing on my plan because of some crags to #10 and so having no plan for a while... and taking the wrong track at one point which was very embarrassing. Nice evening, only worry was right ankle feels quite stiff.
Stretching/ Rolling 15:00 [0]
Tuesday Jan 17, 2017 #
Running warm up/down 13:20 [2] 2.12 km (6:18 / km) +25m 5:57 / km
shoes: Adidas Adizero Boston 6
Running intervals 33:04 [4] 8.32 km (3:59 / km) +61m 3:50 / km
shoes: Adidas Adizero Boston 6
3.47 min/km
3.38 min/km
3.39 min/km
Took it easier than usual, just sitting in behind people for most of the 5 mins out section, then keeping the same pace when they flagged, then running behind and through people on the 5 mins back. Never pushed it, kept everything around threshold me thinks because it never really hurt. Good fun running round the streets, few people and cars to be dodging and constantly jumping on and off the pavements.
Legs don't feel too dead tbh, hopefully haven't over done it with Sunday and this.
Running warm up/down 7:36 [1] 1.12 km (6:47 / km) +15m 6:22 / km
shoes: Adidas Adizero Boston 6
Stretching/ Rolling 12:00 [0]