Training Log Archive: tommigIn the 7 days ending Feb 1, 2016:
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Monday Feb 1, 2016 #
6 PM
Roller Ski - Skating Style 55:08 9.95 km (10.8 kph) +31m
ahr:161 max:177 shoes: Marwe Skating 620 XC
15 mins steady ski
20 x 35s max effort, 35s rest
20 x 25s max effort, 25s rest
20 mins steady ski/cool down.
Intention was to do 35s max, 25s rest x 20, but got the set up wrong on my watch...!
Max effort runs were a bit ragged, mostly in Mogren style. Quite pleased with the steady efforts, technique felt more comfortable and natural. Wassberg still dodgy, and can only do Mogren on the one side, keep trying to learn the other side but it is a bit like trying to learn to kick a ball with the wrong foot...
Overall very pleased with progress!
20 x 35s max effort, 35s rest
20 x 25s max effort, 25s rest
20 mins steady ski/cool down.
Intention was to do 35s max, 25s rest x 20, but got the set up wrong on my watch...!
Max effort runs were a bit ragged, mostly in Mogren style. Quite pleased with the steady efforts, technique felt more comfortable and natural. Wassberg still dodgy, and can only do Mogren on the one side, keep trying to learn the other side but it is a bit like trying to learn to kick a ball with the wrong foot...
Overall very pleased with progress!
Sunday Jan 31, 2016 #
11 AM
Orienteering (NGOC Training Blakeney) 1:19:54 *** 7.72 km (10:21 / km) +290m 8:43 / km
ahr:143 max:168 shoes: VJ irocks (new)
Took S. Brown map and decided to practice without compass. I carried compass but didnt use it. 1 fine, 2 drifted low and had to track back up again, 3 was fine over bridge and follow earthbanks pretty well onto control. 4 was a slog up steep hill but ran straight onto control contouring from track, then contoured onto 5 wiht veg boundary handrail. Missed 6 as couldnt be bothered in going all the way over there and back again. 7 was fine, 8 was easy path run. 8 - 9 contoured over to ditches and straight onto the control again. 10 was easy up to large depression then on a bit. 11 was also relatively easy, drifted left a bit then realised I was on the path so ran back about 50m into the forests and came fairly simply onto control. All well, about to just throw away compass then got cocky and ballsed up 12. Drifted on the slope abit, far too far left, just being lazy really. Called it a day at 12, was pretty well into the platform picking area and so felt I had enough practice for the day!!
Orienteering (NGOC Training Blakeney) 13:47 1.66 km (8:18 / km) +50m 7:13 / km
ahr:165 max:183 shoes: VJ irocks (new)
Fun platform picking exercise, no control numbers to check if you are at right platform. Very happy with navigation, only ran a bit low on 6-7 so maybe lost 30s there. 1 minute slower than Richard and only 3 down on Zac, so reasonably happy with that....
Saturday Jan 30, 2016 #
11 AM
Roller Ski - Classic Style 1:11:59 [3] 11.2 km (9.3 kph) +45m
ahr:163 max:176 shoes: Marwe Classic 700 XC
Nice out on classics, again a bit rusty, got more confident as balance and technique improved... lovely smooth tarmac from Bitton to Railway bridge...
1 PM
Swimming 10:49 [3] 0.33 km (32:47 / km)
Managed 2 laps of the reduced swim area rather than usual 1 lap. Water temperature 7 degrees. Lovely to swim in the sunshine, felt very warm on my face. Wore socks and gloves this time, the socks made quite a difference and didnt take too long to warm up in Sauna.
5 PM
Orienteering race (WNL Gwaelod y Garth) 59:47 [3] 4.65 km (12:51 / km) +225m 10:21 / km
ahr:164 max:186 shoes: VJ Bold (New)
Lots of fun. 1hr score with 2 sided map, 2nd side no paths marked. Both sides had 2 bonus legs where you got an extra 25 points for running the leg in the correct direction.
Reasonably happy with my run, was doing fine on side one. Didnt clear the side, but close enough, second side was fine for first few controls then got over confident and just didnt check my compass on 14-13, ended up at large depression just north of control, and instead of taking a bearing decided it was approximately a right angle turn.... it wasnt. Lost a couple of minutes, again did ok for next two controls then just struggled to get out of 12 in the right direction, lost maybe a minute. Ran the bonsuus leg 18-19, then picked up 10 and 1. For no fathomable reason, I then ran into the Finish and punched it with about 20 seconds to go. Running directly past a 15 point control just metres off the path.... still. Lots and lots of fun. Would love to see the forest in the daylight, it looked fantastic at night!
Reasonably happy with my run, was doing fine on side one. Didnt clear the side, but close enough, second side was fine for first few controls then got over confident and just didnt check my compass on 14-13, ended up at large depression just north of control, and instead of taking a bearing decided it was approximately a right angle turn.... it wasnt. Lost a couple of minutes, again did ok for next two controls then just struggled to get out of 12 in the right direction, lost maybe a minute. Ran the bonsuus leg 18-19, then picked up 10 and 1. For no fathomable reason, I then ran into the Finish and punched it with about 20 seconds to go. Running directly past a 15 point control just metres off the path.... still. Lots and lots of fun. Would love to see the forest in the daylight, it looked fantastic at night!
Wednesday Jan 27, 2016 #
Roller Ski - Skating Style (Warmley - Bitton rtn) 40:33 [3] 6.77 km (10.0 kph) +10m
ahr:155 max:166 shoes: Marwe Skating 620 XC
First outing of the year on rollerskis to get some conditioning. Warmley to Bitton railway crossing and back. Arm strength poor, balance initially poor, started to get better towards end.
Mogren Style - OK, bit rusty. Need to improve balance and lengthen glide.
Wassberg Style - Dodgy! Definitely need to practice. lacking balance and rhythm.
Nice to go out on the roller skis. I have one month to build my arm strength and technique, must go out on the classics too although much more comfortable with that style... Need to build double polling strength in particular.
Mogren Style - OK, bit rusty. Need to improve balance and lengthen glide.
Wassberg Style - Dodgy! Definitely need to practice. lacking balance and rhythm.
Nice to go out on the roller skis. I have one month to build my arm strength and technique, must go out on the classics too although much more comfortable with that style... Need to build double polling strength in particular.
Tuesday Jan 26, 2016 #
7 PM
Run (BOK Henbury Salutation) 56:39 [3] 7.85 km (7:13 / km) +170m 6:31 / km
shoes: Feet2 - Yellow
Very slippy and muddy, shoes not much grip! Forgot heart rate strap so just distance. Enjoyable though, washed shoes in ford and got treated to a shower by a passing car....