Training Log Archive: liamcotterIn the 7 days ending Nov 11, 2018:
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Sunday Nov 11, 2018 #
Orienteering race 1:24:51 [5] *** 12.14 km (6:59 / km) +309m 6:12 / km
spiked:26/30c
Castle Hyde Demesne. Long course with route choice and some climb. Lost 6 mins at control 12 where I'm sure there were extra root stocks there. Lost another 3 minutes at 15 where the control was on a tree by the path but branches and leaves were hiding the control. Passed control 29 which was a knoll. It was meant to be just beyond a path bend but the indistinct path continued. Lost 2.5 mins there. I had a few 40 second mistakes here and there. Lost around 15 minutes in total.
Saturday Nov 10, 2018 #
Running warm up/down 18:02 [3] 3.68 km (4:54 / km)
Running intervals 23:00 [4] 5.18 km (4:26 / km)
1,2,3,4,3,2,1 with 1,1,1,2,1,1 recovery. Same as last week but was much faster this week as I wasn't tired.
Friday Nov 9, 2018 #
Note
(rest day)
Thursday Nov 8, 2018 #
Running warm up/down 7:35 [3] 1.6 km (4:44 / km)
Running long 1:00:12 [4] 13.26 km (4:32 / km) +89m 4:24 / km
Extra long run as I had little homework to do.
Wednesday Nov 7, 2018 #
Note
(rest day)
Tuesday Nov 6, 2018 #
Running warm up/down 14:23 [3] 2.89 km (4:59 / km) +20m 4:49 / km
Running hills 34:05 [4] 7.4 km (4:36 / km) +100m 4:19 / km
15 min hills then 1600m, 800m x2
Monday Nov 5, 2018 #
Note
(rest day)