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Training Log Archive: RHF

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running7 3:38:59 25.23(8:41) 40.6(5:24)
  Cycling6 2:17:00 29.83(4:36) 48.0(2:51)
  Orienteering1 1:03:07 7.14(8:50) 11.49(5:30)
  Yoga/Stretching/S&C1 50:00
  Total15 7:49:06 62.19 100.09

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

9 AM

Running 35:05 [3] 7.01 km (5:00 / km)
shoes: Brooks Vapor 2 2016

Steady run around Crampmoor and the fields Green Lane, across the fields, Crampmoor then home. Pushed a little on the hill.

Saturday Oct 8, 2016 #

9 AM

Running 26:01 [3] 5.01 km (5:12 / km)
shoes: Brooks Vapor 2 2016

Southampton parkrun with my big little brother Jack fancied trying a parkrun and I couldn't turn it down! Paced him around the course, splits gradually faster. Clock time not gun time.
11 AM

Orienteering race 1:03:07 [5] 11.49 km (5:30 / km)
shoes: X-Talon 212 2016

SOC Level D Ocknell Brown Map was a few years out of date so trying to rely on features that wouldn't have changed and be flexible with my plans and expectations. Lost a bit of time on a long rough compass leg (13), should've used the old runway to run down. Also lost time to 14, due to poor mapping and classically annoying scattered open tree mess. Felt pretty good and happy with my orienteering and fitness :)
12 PM

Running warm up/down 8:32 [2] 1.62 km (5:16 / km)
shoes: Brooks Vapor 2 2016

Friday Oct 7, 2016 #

8 AM

Running 37:35 [3] 7.0 km (5:22 / km)
shoes: Brooks 14

Lee Lane into work, down a short stretch of the Test Way to Nursling church. Across the fields at the end.
Legs felt okay enough after last nights hills, not much spring in my stride though.
5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Lee Lane. Overtook a guy and then he beat me, frustrating.

Thursday Oct 6, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane. A little cold
6 PM

Running warm up/down 29:43 [2] 5.13 km (5:48 / km)
shoes: Brooks 14

7 PM

Running hills 16:39 [5] 3.43 km (4:51 / km)
shoes: Brooks 14

Sports centre hills
Was just running on feel as I'm trying to have an easier week. The hill was longer and tougher than expected. The session was 20mins but cut it short after 6 reps. Hills definitely make you work like nothing else.

Running warm up/down 15:22 [2] 2.6 km (5:55 / km)
shoes: Brooks 14

Wednesday Oct 5, 2016 #

7 AM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Cycle in via Lee Lane
4 PM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Cycle home via Lee Lane
5 PM

Yoga/Stretching/S&C 50:00 [1]

Tuesday Oct 4, 2016 #

7 AM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle in via Lee Lane
12 PM

Running 50:02 [3] 8.8 km (5:41 / km)
shoes: Brooks 14

OS Social Run
Baker's drove, Toot Hill and down through the woods. Found the pace quite slow, getting too quick for the work guys. Legs had a few tight areas e.g. calves, hips, hamstrings
5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Baddesley. Bit of a struggle on the hill

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