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Training Log Archive: lchavasse

In the 7 days ending Jan 14, 2017:

activity	#	time	miles		km		+m
Running	5	3:05:14	20.72	(8:56)	33.35	(5:33)	195
Orienteering	1	1:26:30	6.4	(13:31)	10.3	(8:24)	302	18 /	25c	72%
Stretching etc.	4	42:00
Core	2	20:00
Total	5	5:33:44	27.12		43.65		497	18 /	25c	72%

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Saturday Jan 14, 2017 #

Running warm up/down 12:00 [1] 1.6 km (7:30 / km)

Running intervals 28:30 [4] 5.83 km (4:53 / km) +16m 4:49 / km

Tried to do the intervals properly this time (i.e. without dog) 1 min hard (<4 min kms) 1 min easy (<6 min kms) x 14...

Stretching etc. 12:00 [1]

Friday Jan 13, 2017 #

Note

Been feeling really tired lately, just hoping I can get back on top of things this weekend !!!

Thursday Jan 12, 2017 #

Running 13:30 [1] 2.12 km (6:22 / km)

Recovery run trying to keep everything moving - actually at the right speed this time...
Quads quite tight and achilles still slightly off...

Core 10:00 [4]

Stretching etc. 8:00 [1]

Wednesday Jan 11, 2017 #

Running long 1:25:14 [3] 17.0 km (5:01 / km) +156m 4:48 / km

Probably longest run ever (which is pretty pathetic!) - perhaps starting to run out of energy towards the end, but felt really good until I stopped. Slight irritation in my achilles, but should be okay - roads weren't nice either!
On another note, I probably don't run very quickly down hills perhaps because I don't like too much impact on my legs...

Running warm up/down 15:00 [1] 1.2 km (12:30 / km)

trying to get my legs to move again!

Stretching etc. 14:00 [1]

Tuesday Jan 10, 2017 #

Note
(rest day)

Monday Jan 9, 2017 #

Running (Recovery) 16:00 [2] 3.4 km (4:42 / km)

Easy (I thought!) recovery run - no watch so kinda a guess, actually felt quite good - no torch in the dark!

Core 10:00 [4]

Stretching etc. 8:00 [1]

Sunday Jan 8, 2017 #

Orienteering 20:00 [2] 2.6 km (7:42 / km) +93m 6:32 / km

Talk O with Hannah - just getting into things really...

Orienteering 26:30 [3] *** 3.4 km (7:48 / km) +67m 7:06 / km
spiked:11/13c

Started well - some good 'long' legs. Became a bit dodgy out in the open with the fog. Didn't stick to my plan to 11 - really short leg - and so direction was scrappy.

Running warm up/down 4:00 [1] 0.6 km (6:40 / km)

Orienteering 40:00 [3] **** 4.3 km (9:18 / km) +142m 7:59 / km
spiked:7/12c

Talent Squad Course - Started great back over some familiar terrain but my energy just went and I became scrappy (I blame the sugar from the Bilar...) and I just forgot my compass into 4. Stopped my watch and went back to do it and spiked it! Not quite in the game for the next bit, overshooting and stuff but got back into it for the last long leg.
It's not the first time that my nav has gone out the window when I'm a bit tired, and it's then that it's even more crucial to take time to be precise over the plan.
Still bananaing a bit sometimes too!

Running warm up/down 5:00 [1] 0.6 km (8:20 / km)

Back to car park

Running warm up/down 6:00 [1] 1.0 km (6:00 / km) +23m 5:23 / km

Warm down with Connor

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