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Training Log Archive: camd

In the 7 days ending Nov 10, 2017:

activity # timemileskm+m
  Running5 5:41:45 45.17(7:34) 72.7(4:42) 1886
  Orienteering1 1:28:17 7.89(11:11) 12.7(6:57) 476
  Steeple1 45:00
  Strength/Conditioning1 10:00
  Total6 8:05:02 53.07 85.4 2362

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Friday Nov 10, 2017 #

Running hills (Short long run) 1:09:44 [2] 14.5 km (4:49 / km) +441m 4:10 / km
shoes: Saucony Type A6

Hilly 70mins. New session, basically starting on the new plan now. Felt a bit rubbish for the first 40mins and then gradually improved until I finished feeling good.

Thursday Nov 9, 2017 #

Running (Easy morning) 43:33 [1] 9.6 km (4:32 / km) +198m 4:07 / km
shoes: Saucony Type A6

Down to long bay and back

Running (pm to steeple) 28:50 [1] 6.3 km (4:35 / km) +134m 4:08 / km
shoes: Saucony Endorphin Racer

Steeple 45:00 [2]

Hurdles and water jump. Hurdles were waaay easier than I thought they were gonna be, although I have 0 technique not helped by my lack of flexibility. I really want to give a race a go just to see what it's like, may talk to paul next week about it.

Strength/Conditioning (quick pop) 10:00 [1]

Just did a few little things, more having a chat. Dropping the gym sessions for the moment while I get the mileage up.

Wednesday Nov 8, 2017 #

Running intervals (Track 10*400) 12:20 [4] 4.0 km (3:05 / km)
shoes: Saucony Type A6

Shorter session as everyone else was getting ready for races. Ran 6 400s at 75 with the other guys with decent rests (2min). Ran another 4 to bring the distance up to something respectable, sense Paul is guaging where I'm at. Already really pleased with the coaching, really good vibes. Times were 78 (a whoopsie on timing), 75,75,74,74,74,71,76,74,73. Wobbled a bit pacing myself but the pace was pretty comfy. Just need to hold it for 12.5 laps now!

Running warm up/down 27:00 [1] 5.7 km (4:44 / km) +111m 4:19 / km
shoes: Saucony Type A6

Nice to run with people warming up at my pace and actually doing a decent warm up. Next week I'll add a little more on.

Tuesday Nov 7, 2017 #

Running (Easy) 54:31 [2] 12.1 km (4:30 / km) +300m 4:01 / km
shoes: Saucony Type A6

Misjudged how far it would be. Kinda not feeling up to running today but I thrashed this out somehow still, feeling the residual stress from the exam yesterday (or maybe the effective stress? This geomechanics paper has been tough)

Monday Nov 6, 2017 #

Running long (Okura at Night) 1:45:47 [2] 20.5 km (5:10 / km) +702m 4:24 / km
shoes: Icebug Acceleritas4 (no3)

Exam today and working yesterday meant I missed the long run. Got home late after exam today so by the time I had eaten dinner it was nearly sunset! Grabbed the headlamp and had a sick run in Okura, was starting to get dark out to stillwater and then it was pitch black through the bush on the way back - saw lots of possums and heard lots of morporks! Good pace for running at night too - I've recently had a considerable bump in speed. Pretty cool experience. Running back home along the side of East Coast Road was a bit dodge though...

Saturday Nov 4, 2017 #

Orienteering tempo (45mins in Otaki Topu) 45:00 [4] **** 5.9 km (7:38 / km) +186m 6:35 / km
shoes: Icebug Acceleritas4 (no3)

Bummed to discover they've gone and thinned the rest of Otak including the best parts! Visibility is now waaay too high, makes you appreciate how awesome/tricky this area was. Ran a control picking tempo through the thinnings, quite rough going but they were good enough to run through, felt like finland JWOC middle physicality. Orienteering was fairly smooth despite some ah changed contours, but made one mistake where I went to a hill short not paying attention. Otherwise good control.

Orienteering warm up/down 43:17 [2] **** 6.8 km (6:22 / km) +290m 5:15 / km
shoes: Icebug Acceleritas4 (no3)

Down to otak and then extended coming back with a little warm down course. Watch screwed the start so had to guess, suspect I'm a little under as I didn't go straight down

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