Training Log Archive: markgIn the 7 days ending Mar 26, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 26, 2017 #
11 AM
Orienteering race 54:25 [5] 6.8 km (8:00 / km) +260m 6:43 / km
shoes: Inov8 X-Claw 275
ACT Middle Distance champs at Isaacs Ridge. The main story of my run was completely running out strength to get up the hills. On the final loop, I could barely keep walking and my brain failed. Prior to that I'd done okay. My map reading isn't quite up to scratch for the detailed rock yet but generally I was navigating okay; lost 10-20s in a few places. Nice course; I would have enjoyed it a lot if I was fit.
Saturday Mar 25, 2017 #
12 PM
Running warm up/down 20:00 [3] 2.2 km (9:05 / km) +95m 7:29 / km
shoes: Inov8 X-Claw 275
Orienteering race 19:36 [4] 3.1 km (6:19 / km) +120m 5:18 / km
shoes: Inov8 X-Claw 275
ACT Sprint Champs heat B. Started well and was good through the first three then lost it big time. Miscounted water courses, ran past #4, eventually finding and punching #13, and didn't check the code. A bit sloppy after this too and was sloooow.
4 PM
Orienteering race 15:45 [3] 3.1 km (5:05 / km)
shoes: Inov8 X-Claw 275
ACT Sprint Champs B Final. Another sloppy run. Kept failing to read the map properly and make good route choice. Mostly my own fault. Also it felt like a really long race, the last half was such a struggle.
Thursday Mar 23, 2017 #
7 AM
Running 33:00 [3] 5.5 km (6:00 / km) +100m 5:30 / km
shoes: Asics DynaFlyte
Recovery run on Mt Majura
Wednesday Mar 22, 2017 #
12 PM
Yoga 1:00:00 [3]
This instructor really likes working on glutes. Another complex and challenging balance series. Sweated like crazy again, perhaps it wasn't the cold ...
Tuesday Mar 21, 2017 #
11 AM
Running 27:00 [3] 5.4 km (5:00 / km)
shoes: Asics DS Trainer 19
Recovery run in the rain. Still not feeling broken ... a little tight in the calves.
Monday Mar 20, 2017 #
11 AM
Running intervals 47:00 [4] 9.1 km (5:10 / km) +15m 5:07 / km
shoes: Asics DynaFlyte
When I'm fit I like to do a fast but easy session a couple of days before races. The idea of doing that this time occurred to me but then I realised that probably haven't done enough speed work to make it useful but I thought a test at race pace would be useful. Decided on a short descending set which got a bit muddled in the implementation so it was 8, 2, 2, 40s, 20s with equal rests, except only 1/2 after the first one. Pretty happy with pace (3.51, 4.00, 3.47, 3.43 and 3.39) but would have liked to be picking it up to 3min/km in those last ones, a combination of working too hard early and dodging foot traffic (running on the ANU campus). Anyhow, no harm done I think and, even better, the session felt good and no part of me felt broken.