Training Log Archive: zac hIn the 7 days ending Nov 8, 2016:
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Tuesday Nov 8, 2016 #
5 PM
Running 28:00 [4] 6.0 km (4:40 / km)
Track.
Did 5 x 1200m.
Times were ok, bit slower than last time but the conditions were pretty horrific.
Did 5 x 1200m.
Times were ok, bit slower than last time but the conditions were pretty horrific.
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
10 PM
Stretching/Rolling/Core 20:00 [0]
Monday Nov 7, 2016 #
4 PM
Running 36:00 [3] 7.5 km (4:48 / km)
Recovery with Dan, Rosie and Sunley.
Nice, with the sun setting on the first snow of the year on the tops.
Not bad pace as well. With some strides.
Nice, with the sun setting on the first snow of the year on the tops.
Not bad pace as well. With some strides.
10 PM
Stretching/Rolling/Core 20:00 [0]
Sunday Nov 6, 2016 #
10 AM
Orienteering 45:00 [2] 8.0 km (5:38 / km)
Again mostly coaching Patrick.
Weather was so grim. Hail and High Winds and 0 degrees was not nice.
Had at least 6 layers including my down jacket and was still cold.
Day cut short because everyone (including me) was cold and demotivated.
Overall a good weekend for bants, not so much for actual orienteering.
Weather was so grim. Hail and High Winds and 0 degrees was not nice.
Had at least 6 layers including my down jacket and was still cold.
Day cut short because everyone (including me) was cold and demotivated.
Overall a good weekend for bants, not so much for actual orienteering.
10 PM
Stretching/Rolling/Core 20:00 [0]
Saturday Nov 5, 2016 #
12 PM
Orienteering 1:30:00 [2] ** 15.0 km (6:00 / km)
Saturdays NWJS training lumped in together.
Spent most of it coaching Patrick. This actually wasn't bad for my technique, trying to get into good habits. Telling him he had to check the direction he was exiting every control for sure made me check myself when on my own.
Did a long legs exercise afterwards.
Then some control picks at a different area.
The cold, which was savage, meant loads of layers, running in a my down jacket most of the time, so nothing fast.
Spent most of it coaching Patrick. This actually wasn't bad for my technique, trying to get into good habits. Telling him he had to check the direction he was exiting every control for sure made me check myself when on my own.
Did a long legs exercise afterwards.
Then some control picks at a different area.
The cold, which was savage, meant loads of layers, running in a my down jacket most of the time, so nothing fast.
Thursday Nov 3, 2016 #
7 AM
Gym 1:00:00 [2]
Solid Gym.
Got everything I wanted to do done.
Had a proper plan this time.
Easing back into the weights though, keeping them light.
Got everything I wanted to do done.
Had a proper plan this time.
Easing back into the weights though, keeping them light.
6 PM
Orienteering 27:30 [3] *** 4.5 km (6:07 / km)
20c
WCOC Night series
Fairly good for most of it.
Massed a few probably lost 2 minutes total.
Plodding after Gym this morning.
Fairly good for most of it.
Massed a few probably lost 2 minutes total.
Plodding after Gym this morning.
C • Chat 6
Running warm up/down 7:00 [2] 1.3 km (5:23 / km)
Running warm up/down 7:00 [2] 1.3 km (5:23 / km)
10 PM
Stretching/Rolling/Core 20:00 [0]
Wednesday Nov 2, 2016 #
4 PM
Running 1:32:58 [3] 14.82 km (6:16 / km) +600m 5:13 / km
Long run with Dan.
Added in the cheeky 4km terrain loop to lengthen it out a bit which worked nicley.
Joe ran the first bit with us but hadn't brought a light so we had to give him one of ours, bit dodgy over the tops with only one light between us but no one did an ankle so it was all good.
So much for spending an hour putting out tapes to mark out the terrain loop, only saw 4 out of 40 of them the whole 4k. Good job Alistair.
Added in the cheeky 4km terrain loop to lengthen it out a bit which worked nicley.
Joe ran the first bit with us but hadn't brought a light so we had to give him one of ours, bit dodgy over the tops with only one light between us but no one did an ankle so it was all good.
So much for spending an hour putting out tapes to mark out the terrain loop, only saw 4 out of 40 of them the whole 4k. Good job Alistair.
C • I... 4
10 PM
Stretching/Rolling/Core 15:00 [0]