Training Log Archive: RichardNZIn the 7 days ending May 21, 2017:
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Sunday May 21, 2017 #
12 PM
Orienteering race (Club Sprint) 18:15 [5] **** 3.63 km (5:02 / km) +5m 5:00 / km
spiked:24/26c slept:9.5 shoes: Ascics Gel-Pulse 7
Nelson Central map, really good course. Focused on deliberate execution, but still need to look more closely at the map before committing to a route.
2 PM
Running long 2:10:15 [3] 18.0 km (7:14 / km) +725m 6:01 / km
ahr:136 max:165 shoes: Ascics Gel-Pulse 7
LSD with hills, just going for steady aerobic pace.
Saturday May 20, 2017 #
1 PM
Orienteering race (OY4 Red) 1:36:04 **** 9.07 km (10:35 / km) +414m 8:37 / km
spiked:17/19c rhr:60 slept:9.0 shoes: Icebug Acceleratis
Felt very bad physically today, no power going up hills and not recovering fast on the flats. Probably a combination of 1) not eating lunch before the race 2) not having done any running this week and 3) some poor nights sleep recently. Good lesson learnt.
Came a little unstuck at 9 although I was in the circle, but went back and forward through a few little reentrants before finding the control. Then took a risk on passing through a narrow bit of dark green to get to 13. Didn't pay off, had to abandon it and then didn't refocus on the new choice well. Another good lesson. Finally came across someone injured and helped them back to the finish before carrying on.
Came a little unstuck at 9 although I was in the circle, but went back and forward through a few little reentrants before finding the control. Then took a risk on passing through a narrow bit of dark green to get to 13. Didn't pay off, had to abandon it and then didn't refocus on the new choice well. Another good lesson. Finally came across someone injured and helped them back to the finish before carrying on.
Thursday May 18, 2017 #
6 PM
Biking 19:03 [2] 6.5 km (2:56 / km) +69m 2:47 / km
slept:8.5
Quick ride to town
Wednesday May 17, 2017 #
Swimming 40:00 [3]
ahr:128 max:160 rhr:56 slept:8.0
Giving the ankle another days rest. Did 20 min aqua running and 20 min freestyle. So boring...but felt much better swimming today than previously, kept things much more steady (no stop-start) and finished having felt like I'd exercised.
Tuesday May 16, 2017 #
6 PM
Desktop O 45:00 [0]
rhr:56 slept:8.5 (rest day)
With the ankle re-injured and generally not feeling flash today I decided to skip the usual St Arnaud trail run.
Have also decided to start logging desktop O, as I've decided to do more as part of improving my racing nav. Tonight 'raced' some WMOC long races on paper, thinking about APs and route choices.
Have also decided to start logging desktop O, as I've decided to do more as part of improving my racing nav. Tonight 'raced' some WMOC long races on paper, thinking about APs and route choices.
7 PM
Core strength exercises 10:00 [1]
Ankle & core