Training Log Archive: zac hIn the 7 days ending Oct 17, 2016:
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Monday Oct 17, 2016 #
4 PM
Running 38:00 [3] 7.5 km (5:04 / km)
Recovery run with Dan and Rosie.
Pace was slower than usual but still ok for recovery.
Had to drop the 3:30s at the end to make it back in time for my doctors appointment, for my pneumonia.
Doctor says it could take untill Christmas to get rid of my cough completley which is a bit annoying but shouldnt stop me running.
Pace was slower than usual but still ok for recovery.
Had to drop the 3:30s at the end to make it back in time for my doctors appointment, for my pneumonia.
Doctor says it could take untill Christmas to get rid of my cough completley which is a bit annoying but shouldnt stop me running.
10 PM
Stretching/Rolling/Core 15:00 [0]
Sunday Oct 16, 2016 #
Event: CompassSport Cup Final
1 PM
Orienteering race 35:51 [4] ** 5.51 km (6:30 / km)
19c
Good Run.
All the Ink came off my map though, making it unreadable with a great big white patch over #9. Thankfully realised between #7 and #8 so could do a minute detour back to the start to get a new one. Bit annoying. The paper seemed more flimsy than normal, (Like ROC/WOC paper).
Other than that, no time losses over 20seconds and feeling strong.
Muscles sore after NWJS day yesterday though.
All the Ink came off my map though, making it unreadable with a great big white patch over #9. Thankfully realised between #7 and #8 so could do a minute detour back to the start to get a new one. Bit annoying. The paper seemed more flimsy than normal, (Like ROC/WOC paper).
Other than that, no time losses over 20seconds and feeling strong.
Muscles sore after NWJS day yesterday though.
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
Saturday Oct 15, 2016 #
11 AM
Running race (Cooper test) 12:00 [5] 3.4 km (3:32 / km)
Didn't feel great, kept it easy for first k and a bit.
Felt bunged up, cold still hasnt gone away.
Went through 3km in about 10:50, 20 seconds outside what I did at BOF camp.
Felt bunged up, cold still hasnt gone away.
Went through 3km in about 10:50, 20 seconds outside what I did at BOF camp.
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
Stretching/Rolling/Core 2:00:00 [2]
NWJS testing including bleep test.
Felt good on core stuff, have definiatley got a lot stronger here.
Less flexible than before summer, have stretched less on purpose because I think I was too flexible to get maximum out of muscles so this is expected.
Didnt feel good on cooper test, think everything had taken any speeed out of my legs. Think I could have done more but missed the line so ¯\_(ツ)_/¯
Felt good on core stuff, have definiatley got a lot stronger here.
Less flexible than before summer, have stretched less on purpose because I think I was too flexible to get maximum out of muscles so this is expected.
Didnt feel good on cooper test, think everything had taken any speeed out of my legs. Think I could have done more but missed the line so ¯\_(ツ)_/¯
Friday Oct 14, 2016 #
10 PM
Stretching/Rolling/Core 20:00 [0]
(rest day)
Thursday Oct 13, 2016 #
7 AM
Stretching/Rolling/Core (Morning Core) 15:00 [1]
Orienteering 16:07 [3] 3.9 km (4:08 / km)
Pretty clean run, felt under control the whole way. Some hesitations to make sure I got the right alley. Also some small wrong turns in the park losing 20seconds.
Feeling fairly strong running but didn't push it.
Pea&Pie after- throwing so many balls at Louis in the ball pit killed my arms.
Feeling fairly strong running but didn't push it.
Pea&Pie after- throwing so many balls at Louis in the ball pit killed my arms.
Wednesday Oct 12, 2016 #
10 PM
Stretching/Rolling/Core 20:00 [0]
(rest day)
Tuesday Oct 11, 2016 #
7 AM
Stretching/Rolling/Core 20:00 [1]
Morning Core
4 PM
Running 1:09:00 [3] 3.1 km (22:15 / km) +750m 10:04 / km
'Ran' straight up the steep side of Grassmoor. Was savage. Knee deep heather with scree beneath on a 40 degree slope for 40 minutes. Obviously was walking, scrambling and clinging onto the heather for most of it so not much running although hopefully good for strength in terrain.
Pace looks ridiculously slow, but it was pretty slow terrain.
Decent was sketchy also over the scree and crags.
Pace looks ridiculously slow, but it was pretty slow terrain.
Decent was sketchy also over the scree and crags.