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Training Log Archive: АТ

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Running11 7:50:28 58.01(8:07) 93.36(5:02) 1095174.7
  Orienteering2 2:10:48 10.93(11:58) 17.58(7:26) 93848c137.1
  S & C2 2:00:00
  XT1 1:00:1618.3
  Total13 13:01:32 68.94 110.95 203248c330.1
  [1-5]12 11:01:32

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MoTuWeThFrSaSu

Sunday Oct 4 #

11 AM

Running warm up/down 15:29 intensity: (8:29 @1) + (7:00 @2) 2.46 km (6:17 / km) +123m 5:02 / km
ahr:133 max:153 shoes: VJ iRock 3

Orienteering race 1:36:18 intensity: (1:14 @1) + (5:03 @2) + (44:02 @3) + (45:08 @4) + (51 @5) *** 12.53 km (7:41 / km) +696m 6:01 / km
ahr:168 max:184 25c shoes: VJ iRock 3

UKEOL #4 Graythwaite Long - 2nd (Non Comp)

A few pointers on how to run my next long distance:

- Don't twist an ankle 15mins in.
- Preferably don't run the whole thing solo (although this is kinda not in my control)
- A mars bar is not an acceptable replacement for a gel, and will cause some quite painful stomach issue's...
- Don't pump mileage before a long race, it would be nice to have some freshish spudingtons to work with.
- Maybe try to race a bit harder, especially in the second half, this should be helped by having working and not painful ankles and also by taking 1 maybe 2 gels.

Anyways apart from those issues I had a lot of fun and enjoyed 96mins of solo skoggy grind. Quite a lot of small time loss which was annoying but nothing major, do need to be much sharper in the circle though. Lots learn, very tired now.

Running warm up/down 13:51 intensity: (6:04 @1) + (7:42 @2) + (5 @3) 2.27 km (6:06 / km) +40m 5:37 / km
ahr:137 max:156 shoes: VJ iRock 3

Saturday Oct 3 #

7 AM

Running 30:00 intensity: (12:44 @1) + (17:16 @2) 5.89 km (5:06 / km) +74m 4:48 / km
ahr:136 max:152 shoes: NB 1080 #2

Triple links, yea baby, it's gonna be a good day. Highlight of the day so far was getting accosted by a confused puppy who was trying to get into our flat, very cute.
1 PM

Running 12:36 [1] 2.07 km (6:06 / km) +53m 5:24 / km
ahr:147 max:170 shoes: VJ iRock 3

Orienteering 34:30 [4] *** 5.06 km (6:49 / km) +242m 5:30 / km
ahr:163 max:194 23c shoes: VJ iRock 3

UKEOL #3 - Rusland Middle - big dub :)

Running warm up/down 14:58 [1] 2.54 km (5:54 / km) +48m 5:24 / km
ahr:172 max:188 shoes: VJ iRock 3

Friday Oct 2 #

8 AM

Running 27:09 intensity: (26:52 @1) + (17 @2) 5.55 km (4:54 / km) +13m 4:50 / km
ahr:131 max:138 shoes: NB 1080 #2

Uni rant with Hoddy. Legs feeling pretty good, head is abso mashed potato atm tho.
5 PM

Running 1:06:02 intensity: (57:59 @1) + (8:03 @2) 12.53 km (5:16 / km) +205m 4:52 / km
ahr:128 max:149 shoes: NB 1080 #2

A good pootle to go get the car. Legs feeling fine, proper nice evening as well.

Thursday Oct 1 #

8 AM

Running 30:01 intensity: (28:41 @1) + (1:20 @2) 5.96 km (5:02 / km) +31m 4:55 / km
ahr:130 max:146 shoes: NB 1080 #2

Big lap, small lap to wake up. Ankle stiff definitely a bit stiff, hopefully will loosen off with a few runs.
5 PM

Running 1:00:02 intensity: (30:22 @1) + (29:40 @2) 12.88 km (4:40 / km) +143m 4:25 / km
ahr:137 max:177 shoes: NB 1080 #2

Edinburgh south loop, except i went over the Braids road. Ankle feeling okay.

Wednesday Sep 30 #

8 AM

S & C 1:00:00 [0]

Gym stuff. Crunched my ankle of KF last night a bit (okay really need to fill in those holes!) Bit stiff this morning (but could defo run if i wanted to) so gonna take the weekly day off running today, and should be back at it tomorrow.
4 PM

XT (Cycling) 1:00:16 intensity: (47:17 @1) + (12:58 @2) + (1 @3)
ahr:123 max:155 shoes: Giro Triple

25.26 km (25.1 kph) +401m.

Seat4, all pretty chilla. Legs still feeling weirdly good and a lovely evening so much fun was had.

Tuesday Sep 29 #

7 AM

Running 33:51 intensity: (23:22 @1) + (10:29 @2) 6.95 km (4:52 / km) +40m 4:44 / km
ahr:131 max:146 shoes: NB 1080 #2

Morning Meadows. Lovely day and made nicer by bumping into friends :)
6 PM

Running warm up/down 14:15 intensity: (14:12 @1) + (2 @2) + (1 @3) 2.83 km (5:02 / km) +7m 4:58 / km
ahr:122 max:137 shoes: NB 1080 #2

Running intervals 29:51 intensity: (1:44 @1) + (1:11 @2) + (8:57 @3) + (12:08 @4) + (5:51 @5) 8.04 km (3:43 / km) +65m 3:34 / km
ahr:159 max:187 shoes: NB Summit Unknown

EUOC KF - 5 * 5mins [1min].

Controlled first 2 reps then wound it up for the following 3 with Spender and Stansfield. Legs actually feeling decent but kept it at 5 reps, no need to really push it. Good session :)

Running 4:31 intensity: (1:02 @1) + (3:18 @2) + (11 @3) 0.83 km (5:27 / km)
ahr:143 max:156 shoes: NB Summit Unknown

5 * 15s [45s].

Running warm up/down 26:25 intensity: (7:11 @1) + (18:09 @2) + (1:05 @3) 4.42 km (5:58 / km) +70m 5:32 / km
ahr:140 max:166 shoes: NB 1080 #2

Monday Sep 28 #

7 AM

Running 31:59 [1] 6.22 km (5:09 / km) +32m 5:01 / km
shoes: NB 1080 #2

Car drop into MMMM. Feeling okay.
5 PM

Running 59:28 intensity: (45:38 @1) + (13:50 @2) 11.95 km (4:59 / km) +152m 4:41 / km
ahr:130 max:149 shoes: NB 1080 #2

Seat lap and some Meadows.

S & C 1:00:00 [0]

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