Training Log Archive: АТIn the 7 days ending Mar 13, 2017:
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Monday Mar 13, 2017 #
S & C (Maintenance) 13:45
ahr:83 max:112 slept:8.5 (rest day)
S & C 20:03 [1]
ahr:97 max:121 (rest day)
Stretching/ Rolling (Full) 23:00 [0]
Sunday Mar 12, 2017 #
Running warm up/down 17:00 2.42 km (7:02 / km) +16m 6:48 / km
ahr:132 max:162 shoes: VJ Supra 2
Orienteering race 1:00:16 *** 8.96 km (6:43 / km) +244m 5:55 / km
ahr:170 max:180 spiked:19/21c shoes: VJ Supra 2
Didn't have that extra push in my legs after yesterday, which meant the pace wasn't great. Definitely have more gears than that to go into with fresher legs but having said that I still felt strong through the terrain which was nice.
Start through the open was easy but lost time just through bananaring to a few of them adding unnecessary distance which wasn't good, then through a tough little part with lots of windblow. The part in the main bit of Simpson Ground went alright just didn't get many routes right I think, only navigational error at 12, going to the wrong control... Just needed to be sharper, ran too far on this course!
Running warm up/down 4:40 0.92 km (5:04 / km) +20m 4:34 / km
ahr:151 max:166 shoes: VJ Supra 2
Saturday Mar 11, 2017 #
Running warm up/down 10:29 1.59 km (6:36 / km) +23m 6:09 / km
ahr:137 max:159 shoes: Adidas Adizero Boston 6
Running intervals 17:43 4.42 km (4:00 / km) +35m 3:51 / km
ahr:169 max:189 shoes: Adidas Adizero Boston 6
Running warm up/down 3:31 0.7 km (5:02 / km) +4m 4:53 / km
ahr:140 max:158 shoes: Adidas Adizero Boston 6
Orienteering intervals 23:02 *** 4.23 km (5:27 / km) +112m 4:49 / km
ahr:158 max:179 spiked:23/26c shoes: Inov8 X Talon 225
Steep and tricky in places, also map wasn't the best quality which didn't help with the finer stuff. Still being caught without a plan for the next leg at times which wasn't ideal. More practise needed.
Got most the little route choices right, but not the important big ones, oops.
Running warm up/down 1:53 [1] 0.31 km (5:59 / km)
ahr:127 max:132 shoes: Inov8 X Talon 225
Running warm up/down 18:19 3.9 km (4:42 / km) +100m 4:10 / km
ahr:159 max:171 shoes: Adidas Adizero Boston 6
Stretching/ Rolling 13:00 [0]
Friday Mar 10, 2017 #
S & C 32:12
ahr:96 max:131 (rest day)
Stretching/ Rolling 15:00 [0]
Thursday Mar 9, 2017 #
XT 30:00 [2]
slept:8.0
Running warm up/down 7:27 [2] 1.19 km (6:15 / km) +15m 5:53 / km
shoes: Inov8 X Talon 225
Orienteering 15:31 [3] *** 3.59 km (4:19 / km) +14m 4:15 / km
spiked:10/16c shoes: Inov8 X Talon 225
Legs feeling less like bricks than yesterday but still tired so decided any intervals would be slow and a waste of time, it's fine though because the session can be moved to this weekend. Anyway took this steady to try and induce some life back into the legs...
Not a complete disaster, but still very poor; sprint technique needs much work it seems! When I was going well, I was good, keeping ahead and planning the best routes, e.g. 7-10. However there was much time lost in other places:
#2 - Wrong route, didn't see the cut through at the round about. ~10s
#4 - Took the risk of being able to get through straight onto it, because it really wasn't clear from the map; couldn't so had to bail round. ~30s
#6 - Just adding unnecessary distance to the route ~ 5s
#10 - couldn't find the well hidden control. ~10s
#12 - again didn't read descriptions so was checking wrong feature, no excuse here as had plenty of time to check them. Just lazy really. ~ 5s
#13 - Wrong route; rushed and ended up not looking at the best route, hard to do in such a detailed area.
Routes:
Things to work on:
1) Always know next controls route.
2) Run straight
3) No risky routes where unsure of crossability etc.
4) Read CDs
5) Slow down into tricky sections.
Running warm up/down 9:20 [2] 1.92 km (4:51 / km) +19m 4:37 / km
shoes: Inov8 X Talon 225
Stretching/ Rolling 14:00 [0]
Wednesday Mar 8, 2017 #
S & C (Maintenance) 13:10 [1]
ahr:86 max:107 slept:8.5
XT 33:22
ahr:120 max:147
Running warm up/down 6:06 1.0 km (6:06 / km) +10m 5:49 / km
ahr:127 max:145
Orienteering 52:43 *** 5.95 km (8:52 / km) +225m 7:27 / km
ahr:150 max:170 spiked:26/30c
Afternoon off school so went to do some orienteering with Dan. Always find it much harder without controls, majority was good but some bad bits to look at, although wasn't a fan of the boulders on this map. Had to take it slowly because my legs felt like planks and I wad wearing Dan's old pair of mudclaws which had a massive hole in them down one side. However a nice day so enjoyed it.
Running warm up/down 8:58 1.64 km (5:29 / km) +50m 4:45 / km
ahr:140 max:155
XT 27:41 [1]
ahr:116 max:143
Stretching/ Rolling 13:00 [0]
Tuesday Mar 7, 2017 #
Running warm up/down 17:01 2.48 km (6:52 / km) +113m 5:35 / km
ahr:131 max:151 shoes: Inov8 X Talon 225 #2
Running hills 34:55 2.75 km (12:43 / km) +496m 6:41 / km
ahr:163 max:187 shoes: Inov8 X Talon 225 #2
This was done up the latrigg race route, so ridiculously steep and quite muddy. Quite happy that I kept running on all of them tbh and was also mixing it with the top guys on the steep stuff which was nice. Bit of a savage session, great for terrain strength, but me thinks more speed work is needed on Thursday.
Running warm up/down 17:05 [1] 3.08 km (5:33 / km)
ahr:132 max:144 shoes: Inov8 X Talon 225 #2
Stretching/ Rolling 13:00 [0]