Training Log Archive: liamcotterIn the 7 days ending Nov 18, 2018:
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Sunday Nov 18, 2018 #
Orienteering race 43:35 [5] *** 7.91 km (5:31 / km) +60m 5:19 / km
spiked:28/30c
Fota Arboretum and Gardens. Fast park-like terrain with some patches of the garden being large shrubs so route choice was key. Ran well, messed up on 7 and lost 1 min as I ran 2m past the control but failed to see it. Did a loop around until I spotted it at the original location. Passed control 27 along the path as I wasn't concentrating but luckily didn't go further than the edge of the circle. Managed to win the Brown course by 33 seconds.
Saturday Nov 17, 2018 #
Running warm up/down 18:05 [3] 3.65 km (4:57 / km)
Running intervals 22:02 [4] 5.01 km (4:24 / km)
Intervals. 1/2/3/4/3/2/1 with 1 minute recovery every time.
Friday Nov 16, 2018 #
Note
(rest day)
Thursday Nov 15, 2018 #
Running warm up/down 5:21 [3] 1.0 km (5:21 / km)
Running long 44:22 [4] 10.0 km (4:26 / km) +100m 4:14 / km
Wednesday Nov 14, 2018 #
Note
(rest day)
Tuesday Nov 13, 2018 #
Running warm up/down 14:39 [3] 2.87 km (5:06 / km) +20m 4:56 / km
Running hills 23:17 [4] 4.15 km (5:37 / km) +80m 5:07 / km
15 min hills and then a few 400s. Felt really tired too.