Training Log Archive: АТIn the 7 days ending Feb 12, 2017:
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Sunday Feb 12, 2017 #
Running warm up/down 16:21 2.77 km (5:54 / km) +146m 4:40 / km
ahr:142 max:162 shoes: Inov8 X Talon 225
Orienteering 55:08 ** 9.13 km (6:02 / km) +469m 4:48 / km
ahr:168 max:179 spiked:26/26c shoes: Inov8 X Talon 225
Map / Results
Technically was very good, so minimal time loss, although it was quite easy. Felt rubbish though, chest tight and legs heavy so couldn't push as hard as yesterday. Good day out nonetheless and will hopefully be picking up some useful ranking points from this weekend ;)
Running warm up/down 10:05 1.98 km (5:06 / km) +10m 4:59 / km
ahr:137 max:154 shoes: Inov8 X Talon 225
Saturday Feb 11, 2017 #
Running warm up/down 17:22 2.51 km (6:56 / km) +102m 5:45 / km
ahr:139 max:167 shoes: Inov8 X Talon 225 #2
Orienteering race 30:51 **** 5.05 km (6:06 / km) +189m 5:08 / km
ahr:176 max:186 spiked:19/22c shoes: Inov8 X Talon 225 #2
Results / Map
First real test this season, lots of positives and a few negatives. When I was orienteering well it was very good, #5, #18, #19 - nice straight lines and feeling in control. However quite a fair bit of scrapping and feeling out of control at times.
#3 - didn't know where I'd hit the path, out of control.
#6 - final picture was good but mixed things up and direction off so came in too far left.
#11 - only winsplits mistake. Wrong route choice which was just a basic mistake, didn't realise I couldn't cross the Marsh so lost about 1 min.
#16 - bad exit direction so never hit the first path and lost lots of time fannying about on the slope.
#20 - again bad exit so a big banana.
All little things but just need to remain in control at all times and always get the exit sorted. Was 2 mins down on Ben Mitchell and third so an alright result tbh. Good start to the season!
Running warm up/down 6:04 1.06 km (5:43 / km) +3m 5:39 / km
ahr:136 max:150 shoes: Inov8 X Talon 225 #2
Stretching/ Rolling 13:00 [0]
Friday Feb 10, 2017 #
S & C (Maintenance) 12:00 [1]
slept:8.5
S & C (Core) 20:08
ahr:98 max:128 (rest day)
Stretching/ Rolling (Full) 21:00 [0]
Thursday Feb 9, 2017 #
XT 50:00 [2]
slept:8.5
Running warm up/down 8:45 1.21 km (7:15 / km) +89m 5:18 / km
ahr:139 max:153 shoes: Inov8 X Talon 225
Orienteering 37:32 **** 5.18 km (7:14 / km) +113m 6:32 / km
ahr:157 max:174 spiked:15/16c shoes: Inov8 X Talon 225
Map / Results
Brilliant area and a nice night; very enjoyable. Just going through the motions of the full process, went very well apart from a fairly major balls up at #5 where I came into the top of a re-entrant with a boulder on and it wasn't there which threw me... quite a lot. Should have just had confidence in my line and new that it didn't feel far enough as well.
From there just cruising, running with Matt V for a while, since he was scrappy for a few controls and I could out nav him and stay in contract, then he was just running faster and got away. Great night, love this area!
Running intervals 9:08 2.15 km (4:15 / km) +5m 4:12 / km
ahr:166 max:185 shoes: Inov8 X Talon 225
Set off expecting to run out for 400m then rest and come back, 200m in I got to gate so had to turn it into an out and back job. Hard work on the forest road and was slightly hilly. Felt alright, legs definitely limiting factor but a nice progression in times over the reps although not too confident in Garmins ability to measure 400m... Just need to get the HR into intensity 5 next time.
Running warm up/down 5:51 [1] 1.12 km (5:14 / km)
ahr:132 max:137 shoes: Inov8 X Talon 225
Wednesday Feb 8, 2017 #
XT 25:00 [2]
S & C 27:00 [3]
S & C (Maintenance) 13:17 [1]
ahr:85 max:121 slept:8.0
Running 43:56 9.1 km (4:50 / km) +227m 4:17 / km
ahr:159 max:178 shoes: Inov8 X Talon 225
Stretching/ Rolling 14:00 [0]
Tuesday Feb 7, 2017 #
Running warm up/down 8:14 [1] 1.31 km (6:17 / km) +15m 5:56 / km
ahr:130 max:144 shoes: Adidas Adizero Boston 6
Running intervals 46:26 8.88 km (5:14 / km) +31m 5:08 / km
ahr:167 max:187 shoes: Adidas Adizero Boston 6
Was expecting 14 * 1min hills but Steve didn't turn up so the other coach changed it to some fartlek business. Would have preferred the hills but got on with it nonetheless. 4 * ~ 10mins of fartlek efforts. First set on the flat, second set flat then hill third hill then flat and final one was steps.
Happily there was lots of people to be racing tonight which made it better and felt alright although reps weren't long enough to really get the HR up so was more of a speed workout. Found the steps to finish more drills and technique work than running but all in all a good session.
Running warm up/down 7:26 1.27 km (5:51 / km) +4m 5:46 / km
ahr:139 max:154 shoes: Adidas Adizero Boston 6
Stretching/ Rolling 15:00 [0]
Monday Feb 6, 2017 #
S & C (Maintenance) 11:14 [1]
ahr:88 max:122 slept:9.0
S & C (Gym) 52:12 [2]
shoes: Adidas Adizero Boston 6
Running 32:16 7.02 km (4:36 / km) +122m 4:14 / km
ahr:154 max:168 shoes: Adidas Adizero Boston 6
Stretching/ Rolling (Full) 22:00 [0]