Friday Jun 29 |
 | Cycling 16:59 [2] | |
| ahr:120 max:143 |
| Easy cycle into work |
| Cycling 20:07 [2] | |
| ahr:117 max:141 |
| Easy cycle back from work. |
| Running 25:00 [3] | |
| shoes: Saucony Cohesion |
| Warm up for the Sprint WOC selection. Jog on the model map, plenty of strides, stomach actually feeling pretty good and legs etc everything fresh. |
| Orienteering race 17:17 [5]***** 2.8 km (6:10 / km) +35m 5:49 / km | |
| ahr:186 max:197 spiked:15/17c slept:9.0 shoes: Saucony Cohesion |
| Grrr. WOC Sprint Selection. Results wise a total catastrophe, though spike rate wise not too bad. Was planning ahead well, taking the smooth lines, maybe a little cautious at the start but generally really good until number 10, wher eI had a momentary lapse of concentration. Registered seeing the Hensmans, not the fact they were sat on a BENCH, and hence ran to the next bench and attacked from there. Hit number 11 without realising, panicked, and faffed about until finally I saw the sculpture, realised I should be directly below it, and dropped into the control having wasted up to 1.17. Obviously a monumental error for a sprint race and really disappointing. After that were a couple of perhaps slightly sub optimal results, but that leg was where I lost the top five I was aiming for. Really annoyed with myself and struggling to find the motivation to drive north for the rest of the weekend. Luckily Jane is a legend, as is my mum, and felt a bit better after an hour or so. |
| Running 17:00 [2] | |
| |
| Warm down with Jane. |
Thursday Jun 28 |
| Cycling 15:38 [2] | |
| |
| Cycle into work. |
| Cycling 17:32 [2] | |
| |
| Cycle home, pretty speedy!
|
| Intervals 36:58 [4] | |
| ahr:152 max:190 slept:8.0 shoes: Saucony Cohesion |
| Short intervals/speed up session before races at the weekend, similar to last Friday morning as that worked really well pre middle race. Ten mins warm up, two sets of strides, then 4 90 second efforts with a full recovery between, tens mins back and good long stretch. Legs feeling good but slightly worried about my chest, hopefully just hayfevery after all this rain. |
Wednesday Jun 27 |
| Cycling 16:34 [2] | |
| ahr:127 max:153 slept:8.0 |
| Into work. |
| Cycling 18:08 [2] | |
| ahr:128 max:157 |
| Cycle back home, throat not feeling great. |
| Cycling 14:00 [2] | |
| |
| Cycle to Mhairi's and back. |
| Recovery 33:11 [3] | |
| |
| Jog around sections of Kitch's fell race with Mhairi. Felt better after doing so and legs felt pretty good by the end. Lots of scrambling up and down scree stuff, and always a pleasure with Miss M on top form. |
Tuesday Jun 26 |
| Cycling 14:19 [2] | |
| |
| Up to KB. |
| Cycling 13:25 [2] | |
| |
| From KB to George Square, courier stylee and absolutely not carrying sodium hydroxide and assay kits. Oh no. |
| Cycling 15:02 [2] | |
| |
| Back to work. |
| Cycling 19:09 [2] | |
| |
| And home - feeling a bit wobbly so had to eat a bit before intervals. |
| Intervals 1:04:53 [4] | |
| ahr:152 max:193 slept:8.5 shoes: Saucony Cohesion |
| Intervals session before selection races. As Kitch suggested, did a small pyramid of 200, 400, 600, 200, 600, 400, 200, but instead of a set rest had a full heart rate back below 120 recovery. Legs feeling good, speed felt alright, looking forward to running at the weekend!
|
Monday Jun 25 |
| Cycling 39:00 [3] | |
| slept:6.0 |
| Cycle to work and back. |
| Recovery 33:38 [2] | |
| ahr:137 max:148 slept:6.0 shoes: Saucony Cohesion |
| Nice recovery run around Craiglockhart, pace pretty sharp for 70%, feeling nice and bouncy. The sun even came out for a wee while so the views across the Forth were lovely. |
Sunday Jun 24 |
| Orienteering 1:04:25 [3]***** | |
| ahr:143 max:170 slept:8.0 shoes: Shiny silver integrators |
| Pairs session at Gullane with Kir. Only had one map so did map memory, simplified well but a couple of blips where had visualised things a bit wrongly. Physically feeling refreshed and strong. |
Saturday Jun 23 |
| Note | |
| slept:4.5 (rest day) |
| Humungous day of travelling to get home and couldn't sleep after Friday's race, wasn't tired after the masses of sleep the week before! Can't wait to get back to some kind of routine. |