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Training Log Archive: АТ

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running - Trail / Terrain5 3:30:15 24.53(8:34) 39.48(5:20) 884
  Orienteering2 2:30:06 12.74(11:47) 20.5(7:19) 83229 /32c90%
  Cross Training4 2:06:13
  Stretching/Rolling7 1:51:00
  S & C3 1:25:00
  Running - Road / Track1 58:01 9.01(6:27) 14.49(4:00) 8
  Total17 12:20:35 46.28 74.48 172529 /32c90%
  [1-5]10 10:29:19
averages - sleep:7.8

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Sunday Feb 4 #

Note

Smashed me left big toe off something today and is now stiff and sore. Will see how it is in the morning, but most likely just cross training tomorrow :(
10 AM

Orienteering long 1:56:16 intensity: (1:08:26 @1) + (45:30 @2) + (2:20 @3) *** 15.16 km (7:40 / km) +551m 6:29 / km
ahr:140 max:162 spiked:23/25c shoes: Inov8 Mudclaw 300

Long O practise. First course on blakeholme using some harvester maps then jogged over to Simpson ground for the second course. Nav mainly good with one lapse in concentration. However felt real easy at this speed and terrain endurance seems to be g.
9 PM

Stretching/Rolling 17:00 [0]

Saturday Feb 3 #

10 AM

Running - Road / Track warm up/down 9:30 intensity: (7:55 @1) + (1:35 @2) 1.89 km (5:01 / km) +4m 4:58 / km
ahr:136 max:152 shoes: Salomon S-Lab Sonic

Running - Road / Track race 35:15 intensity: (12 @1) + (24 @2) + (11:38 @3) + (22:24 @4) + (37 @5) 10.07 km (3:30 / km) +4m 3:30 / km
ahr:175 max:186 shoes: Salomon S-Lab Sonic

Lancaster 10km - 35:14.

Alright, nae great. Pushed hard but HR shows that there was a lot more I could have done. Also shown by the final km. Another day maybe!

Running - Road / Track warm up/down 13:16 [1] 2.53 km (5:15 / km)
ahr:136 max:141 shoes: Salomon S-Lab Sonic

10 PM

Stretching/Rolling 11:00 [0]

Friday Feb 2 #

3 PM

Cross Training (Cycling) 46:13 intensity: (45:37 @1) + (36 @2)
ahr:112 max:150 (rest day) shoes: Giro Triple

17.04km, 22.2 km/h, 277m.

Nice ride out, but I definitely didn’t wear enough clothes so had to come back and then endure the dreaded tingly fingers... painful.

S & C 25:00 [2]

Reduced core + maintenance.
9 PM

Stretching/Rolling 18:00 [0]

Thursday Feb 1 #

7 AM

Cross Training (Swimming) 30:00 [2]
slept:8.0

Morning swim, feeling alright but chest a little tight still.
6 PM

Running - Trail / Terrain warm up/down 19:37 intensity: (15:53 @1) + (3:44 @2) 2.85 km (6:53 / km) +93m 5:55 / km
ahr:132 max:154 shoes: Inov8 Mudclaw 300

Orienteering tempo 33:50 intensity: (5:01 @1) + (9:47 @2) + (19:02 @3) ** 5.34 km (6:20 / km) +281m 5:01 / km
ahr:158 max:173 spiked:6/7c shoes: Inov8 Mudclaw 300

WCOC NightO - Owsen - Results

Lots of flashbacks to the race on Saturday during this, also found the trod which I should have run on. Next year.

Nav was a bit weird tonight, not much of it needed really. Missed number 1 fairly badly which was annoying, just lost contact and confidence of where I was on the slope.

Running - Trail / Terrain 13:31 intensity: (5:40 @1) + (4:18 @2) + (2:45 @3) + (48 @4) 2.69 km (5:01 / km) +22m 4:49 / km
ahr:151 max:178 shoes: Inov8 Mudclaw 300

4 * 30s strides.

CD.
10 PM

Stretching/Rolling 15:00 [0]

Wednesday Jan 31 #

6 AM

Running - Trail / Terrain 59:42 intensity: (20:45 @1) + (24:36 @2) + (14:21 @3) 11.87 km (5:02 / km) +285m 4:30 / km
ahr:148 max:167 slept:7.5 shoes: Inov8 Mudclaw 300

Pre Brekky setmurthy, very muddy out so slow going in the fields. Felt alright all though which was nice.
5 PM

S & C 30:00 [2]
shoes: Nike Lunaracer +3 SP16

Core + Maintenance + a little plyo. Will start to build more of this in.

Running - Trail / Terrain 20:03 intensity: (1:30 @1) + (12:35 @2) + (5:58 @3) 4.45 km (4:30 / km) +56m 4:14 / km
ahr:154 max:166 shoes: Saucony Peregrine 6

Bash out on grass. All good
10 PM

Stretching/Rolling 16:00 [0]

Tuesday Jan 30 #

7 AM

Cross Training (Swimming) 30:00 [2]
slept:8.0

Got in nice and early so could take it chill today :)
6 PM

Running - Trail / Terrain hills 1:06:42 intensity: (37:43 @1) + (8:35 @2) + (10:54 @3) + (8:27 @4) + (1:03 @5) 11.5 km (5:48 / km) +347m 5:02 / km
ahr:144 max:186 shoes: Inov8 Mudclaw 300

WU

Keswick AC - Fartlek turned 1 min hills 1 min revovery. Bit of a scrappy session to start with then got tough on the hills, felt alright and just kept plodding at them. Chest got tight in the last few which was unpleasant so eased off a little. Need to do more WU and CD to get the miles up to 14km ish.

CD.
9 PM

Stretching/Rolling 19:00 [0]

Monday Jan 29 #

4 PM

Cross Training (Spinning) 20:00 [1]
ahr:105 max:119 shoes: Nike Lunaracer +3 SP16

Gym time spinning cut short. Will make up for it later in the week.

S & C 30:00 [2]

Core + Maintenance.

Running - Trail / Terrain 30:40 intensity: (16 @0) + (21:52 @1) + (8:13 @2) + (19 @3) 6.12 km (5:01 / km) +82m 4:42 / km
ahr:139 max:161 shoes: Saucony Peregrine 6

Grassy 30, quite squelchy out.
7 PM

Stretching/Rolling 15:00 [0]

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