Training Log Archive: АТIn the 7 days ending Sep 8, 2019:
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Sunday Sep 8, 2019 #
Running warm up/down 11:27 [2] 2.03 km (5:38 / km)
shoes: VJ Irock 2
Orienteering tempo 37:52 [4] *** 7.56 km (5:01 / km) +13m 4:58 / km
spiked:22/23c shoes: VJ Irock 2
I was on 2nd leg in a team of, Duncan B, me then Willy G. Duncan sent me out in 2nd, a bit behind the other England team in 1st. I ran well, not super fast but pretty much clean, for the first part up to spec, at which ooint I saw Mr Masson up ahead. Caught him up straight after spec due to the gaffles, then ran the last loop mostly with him. I missed the second to last control a little but so he got a small gap into the finish. Job done well however and my time compared nicely with the other big dogs today :)
Running warm up/down 18:45 [2] 3.4 km (5:30 / km) +17m 5:23 / km
shoes: VJ Irock 2
Stretching/ Rolling 15:00 [0]
Saturday Sep 7, 2019 #
Running warm up/down 11:19 [2] 2.07 km (5:27 / km) +17m 5:14 / km
shoes: VJ Irock 2
Orienteering tempo 1:02:08 [4] *** 11.23 km (5:32 / km) +125m 5:15 / km
spiked:23/28c shoes: VJ Irock 2
A nice course on a good area, so very much enjoyed it. Decided to start a bit less hard than I have been trying to in long races this year, more in control and less speed, went pretty well, but was still scrappy in the first part of the course with misses at 2 and 4 being the biggest time losses here. Had a decent middle section, all the way through to the long leg, saw Joe (4mins) ahead here so knew I was going alright, then took a good path route after the long leg to unknowingly get ahead. Messed up after this however so was then running with (mainly ahead of ;)) Joe for the next part. Caught up James and Tom W at some point and I started to turn the screw to see what I could do, was going well but messed up and easy leg, so the boys got ahead, damn! Took a straight route after this to get back ahead before the finish. Good job done.
Fairly pleased with how I raced it physically, started strong, gel at 45 mins, then turned the screw a bit at the end. Lots to work on technicnically though! Anyways a good days work.
Running warm up/down 7:48 [2] 1.16 km (6:44 / km)
shoes: VJ Irock 2
Stretching/ Rolling 15:00 [0]
Friday Sep 6, 2019 #
Running 29:22 [2] 5.71 km (5:08 / km) +1m 5:08 / km
shoes: NB 1080 #1
Thursday Sep 5, 2019 #
Running 46:44 [2] 9.35 km (5:00 / km) +365m 4:11 / km
shoes: NB 1080 #1
Running hills 15:29 [4] 2.55 km (6:04 / km) +103m 5:03 / km
shoes: NB 1080 #1
Running 4:10 [2] 0.77 km (5:25 / km) +11m 5:03 / km
shoes: NB 1080 #1
S & C 15:00 [0]
Stretching/ Rolling 15:00 [0]
Wednesday Sep 4, 2019 #
Running long 1:38:18 [2] 17.42 km (5:39 / km) +438m 5:01 / km
shoes: VJ XTRM
Stretching/ Rolling 15:00 [0]
Tuesday Sep 3, 2019 #
Running warm up/down 13:11 [2] 2.72 km (4:50 / km) +23m 4:39 / km
shoes: NB 1080 #1
Drills 2:30 [1]
shoes: VJ Irock 2
Running intervals 34:04 [4] 8.85 km (3:51 / km) +50m 3:45 / km
shoes: VJ Irock 2
Well, that was grindy. Started okay but leggies were not feeling to good today, so just set the aim to finish the session. Apart from a loo break, this happened quite nicely. Very much wishing I was on the KF session today :(
Don't know what sort of climb there was, strava and garmin reckon 100m+ but it was more like a few meters per lap. Who knows.
Running intervals 5:19 [3] 0.9 km (5:53 / km)
shoes: VJ Irock 2
Running warm up/down 12:14 [2] 2.22 km (5:31 / km) +17m 5:19 / km
shoes: NB 1080 #1
S & C (Core) 15:00 [0]
Stretching/ Rolling 15:00 [0]
Monday Sep 2, 2019 #
Running 35:48 [2] 7.19 km (4:59 / km) +38m 4:51 / km
shoes: NB 1080 #1
Running 30:02 [2] 5.86 km (5:07 / km) +15m 5:04 / km
shoes: NB 1080 #1
S & C (Core) 15:00 [0]
Stretching/ Rolling 15:00 [0]