Training Log Archive: zac hIn the 7 days ending Sep 13, 2017:
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Wednesday Sep 13, 2017 #
7 AM
Running 18:00 [5] 3.0 km (6:00 / km)
5 x (400 + 100) walk 50m recovery
Before school
Felt okay - got it done
Before school
Felt okay - got it done
Running 13:40 [4] 3.5 km (3:54 / km)
1k chill warm up @4:20s
2.5k @ 3:45s to make up to 10k from yesterday
2.5k @ 3:45s to make up to 10k from yesterday
Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
Tuesday Sep 12, 2017 #
6 PM
Running 27:39 [4] 7.42 km (3:44 / km) +65m 3:34 / km
ahr:166
Threshold on the road
Cold - Rainy and windy made it a bit grim but got it done and felt pretty comfortable.
Cold - Rainy and windy made it a bit grim but got it done and felt pretty comfortable.
Monday Sep 11, 2017 #
7 PM
Cross Training 30:21 [2]
Was supposed to be doing 3 x 10 minute hills but legs 100% not up to it - better to take a rest day than break myself.
30 minutes of chilled out spinning on the static bike for recovery.
30 minutes of chilled out spinning on the static bike for recovery.
Sunday Sep 10, 2017 #
5 AM
Orienteering race 30:26 [4] 6.76 km (4:30 / km) +60m 4:19 / km
Peter Palmer Leg 2
Feeling good and stayed fairly clean - few panic moments searching in the circle losing total 1 minute but not too bad at night.
Lots of path hence the 4:30/k average pace
On my own in the lead the whole way (thanks to a solid leg 1 from DannySpe)
WCOC Domination - 5/6 legs won and MAROC beaten by 14 minutes. Good times.
(Something dodgy going on with the timings somewhere - splits said 1 minute slower than Garmin and definitely pulled out about a minute on MAROC, which would make sense with the Garmin time... whatever we won so meh)
Feeling good and stayed fairly clean - few panic moments searching in the circle losing total 1 minute but not too bad at night.
Lots of path hence the 4:30/k average pace
On my own in the lead the whole way (thanks to a solid leg 1 from DannySpe)
WCOC Domination - 5/6 legs won and MAROC beaten by 14 minutes. Good times.
(Something dodgy going on with the timings somewhere - splits said 1 minute slower than Garmin and definitely pulled out about a minute on MAROC, which would make sense with the Garmin time... whatever we won so meh)
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Saturday Sep 9, 2017 #
11 AM
Running 11:34 [4] 3.2 km (3:37 / km) +65m 3:17 / km
3k Threshold to make up for only doing 7k last night
Bit of climb but felt good - maybe a tad fast but not too bad
Bit of climb but felt good - maybe a tad fast but not too bad
Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
12 PM
Running 20:46 [5] 2.1 km (9:53 / km)
5 x 70 second hills (threshold to halfway then maximal up some steps for second half)
Walk down
Hurting a bit by the end of it
Walk down
Hurting a bit by the end of it
Friday Sep 8, 2017 #
9 PM
Running 27:39 [4] 7.12 km (3:53 / km)
Threshold
Working at school cus no internet at home (moving house) so not home untill half 7 - meant i wasnt running untill 9:30 - bit grim but got it done.
Working at school cus no internet at home (moving house) so not home untill half 7 - meant i wasnt running untill 9:30 - bit grim but got it done.
Thursday Sep 7, 2017 #
6 PM
Running 1:00:00 [4] 6.0 km (10:00 / km) +630m 6:33 / km
3 x 10 minute hills at threshold (jog down recovery)
Weather was pretty grim and took a bit of motivation to get the 3rd one done, got pretty cold by the time I was finished
Weather was pretty grim and took a bit of motivation to get the 3rd one done, got pretty cold by the time I was finished
Running warm up/down 23:00 [3] 4.3 km (5:21 / km) +120m 4:42 / km
Jog back in the rain - freezing cold but no one came to pick me up so had to do it.