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Training Log Archive: Jwchter

In the 7 days ending Mar 20, 2017:

	activity	#	time	miles		km		+m
	Road Running	4	1:47:59	13.86	(7:48)	22.3	(4:51)	275
	Orienteering	1	58:18	5.1	(11:27)	8.2	(7:07)	25
	Indoor Cycle	2	35:43
	Trail Running	2	32:04	2.69	(11:55)	4.33	(7:24)	10
	Total	7	3:54:04	21.64		34.83		310
averages - sleep:10.3 rhr:39 weight:71kg

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» now

Monday Mar 20, 2017 #

Note

Our Club jackets have arrived :)

C • Jackets 4

6 PM

Road Running 24:46 [1] 4.91 km (5:03 / km) +40m 4:51 / km
ahr:134 max:165 rhr:40 slept:7.0 weight:71kg shoes: Inov8 Road X 230

New club jackets tested, thumb compass with magnifier tested and found to be brilliant. Used an old 2014 race M21L for map reading while running fast.
Meant to be a sub 20 min 5k with my dog but 400 cows on a small path with nowhere to go cancelled that plan...

Sunday Mar 19, 2017 #

12 PM

Trail Running warm up/down 7:05 [2] 1.07 km (6:37 / km)
ahr:135 max:153 rhr:38 slept:8.0 shoes: Inov8 Oroc

Orienteering race 58:18 [4] 8.2 km (7:07 / km) +25m 7:00 / km
ahr:159 max:173 rhr:38 slept:8.0 shoes: Inov8 Oroc

1 PM

Trail Running warm up/down 24:59 [3] 3.26 km (7:40 / km) +10m 7:33 / km
ahr:153 max:169 shoes: Inov8 Oroc

re-visited first 5 controls and checked route choices trying to understand why I went wrong where I did.
First 5 controls then went to 13 and from there a different route to 14 not yet sure if that would have been faster.

UPDATE:
control 13 -14 race
0.83km, 3"40'

control 13 - 14 revisit
0.78 km , 5"30'

Control 1- 5 in the race:
12"39' 1.68km 7"28' avg pace

Control 1 - 5 at the revisit:
11"08' 1.42km 7"51' avg pace

Control 3-4 race:
3"50' , 0.48km 8'04' avg pace

control 3-4 revisit:
3"23' , 0.,37km 9'08' avg pace

Blue - Splits

Thursday Mar 16, 2017 #

10 AM

Indoor Cycle 30:00 [3]
ahr:131 max:161 shoes: Ascis Gel Noosa Fast 2

Wednesday Mar 15, 2017 #

Note
(rest day)

Plan is to race at KerryO Banna Sand Dunes. I figure its going to be tough. So Rest today. Double tomorrow

Tuesday Mar 14, 2017 #

10 AM

Road Running 37:32 [3] 8.1 km (4:38 / km) +85m 4:24 / km
ahr:152 max:167 slept:8.0 weight:71kg shoes: Ascis Gel Noosa Fast 2

Had a wee bit of time to head down to The Edge Sport in town and wanted to check out the Polar M200 GPS/HRT watch. I wanted to see if the watch is distracting my compass.
They did not have the watch so I need to go the main store.
The chest strap is restricting me and is moving too much while I am racing so I want to get the watch as a secondary to get some HRT indicator for my training session and record my GPS route for analyses.

I had the Scarr map with me while running to "debate" route choices and do some general map reading training while running

11 AM

Road Running 21:15 [3] 4.29 km (4:57 / km) +110m 4:23 / km
ahr:159 max:167 shoes: Ascis Gel Noosa Fast 2

Back up the hill to work

Indoor Cycle warm up/down 5:43 [3]
ahr:127 max:133 shoes: Ascis Gel Noosa Fast 2

Warm down ( and stretching which I did not time )

6 PM

Road Running 24:26 [3] 5.0 km (4:53 / km) +40m 4:42 / km
ahr:136 max:155 shoes: Inov8 Road X 230

Last quick run for today.

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