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Training Log Archive: JYule

In the 7 days ending Apr 21:

activity # timemileskm+m
  Cycling 2 2:21:15 26.88(5:15) 43.26(3:16) 389
  Orienteering 2 1:59:30 10.02(11:56) 16.13(7:25) 24348c
  Running3 51:27 6.0 9.66 2
  Strength & Conditioning2 32:00
  Total7 5:44:12 42.9 69.04 63348c
averages - sleep:8.3 rhr:61 weight:58.5kg

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Sunday Apr 21 #

10 AM

Orienteering race (JK) 1:11:39 [4] **** 6.66 mi (10:46 / mi) +188m 9:53 / mi
26c weight:59.4kg shoes: Salomon S/Lab Speed 2

Miss-punched the finish : (. Would have been 25th. Good getting to number 1 and then couldn't see the vegetation boundary for 2. Next ones were alright. Made a mess of 7-8 aimed off onto a path and ended up on the path as planned but convinced myself I had gone too far. I even saw my control. Eventually relocated and went back to it. Probably lost about 6 minutes. Good running to 10 but maybe going through the houses to 10 was quicker. Next ones were alright just being a bit sluggish making decisions and not doing a very good job of planning ahead. 13-14 was good just got confused at one junction and lost a minute or so. Paused at the road crossing as i thought it was timed out but remembered again. Bit of a mess of 16 was lucky to find it. Good contouring to 17. Probably quicker going over the hill to 21? Rest was fine apart from miss punching the finish.

Running warm up/down 10:00 [2]

Saturday Apr 20 #

10 AM

Running warm up/down 8:49 [2] 0.95 mi (9:17 / mi)
shoes: Salomon S/Lab Speed 2

Orienteering race 47:51 [4] ***** 3.36 mi (14:15 / mi) +55m 13:33 / mi
22c shoes: Salomon S/Lab Speed 2

Came 24th in 38 mins. Legs felt good but made a mess of the first control by running into the wrong re-entrant and lost about 5 minutes. Alright otherwise but wasn't planning ahead and was just a bit slow making decisions.

Thursday Apr 18 #

Strength & Conditioning (Slackline) 30:00 [3]

Wednesday Apr 17 #

1 PM

Cycling (MTB ) 2:20:44 [2] 22.44 mi (6:16 / mi) +389m 5:57 / mi
rhr:61 slept:8.5 weight:57.6kg

Gentle pedal with will. Will was quite slow which was good as it stopped me tiring my legs out ahead of this weekend.

Tuesday Apr 16 #

7 PM

Running intervals (Harriers) 32:38 intensity: (8 @1) + (2:18 @2) + (9:14 @3) + (20:58 @4) 5.05 mi (6:28 / mi) +2m 6:27 / mi
ahr:158 max:178 slept:8.5 weight:57.9kg shoes: Salomon S/Lab Speed 2

6x4 mins with 2 mins rest
Not too hard ahead of JK at the weekend. Running at a low threshold pace. Legs feel alright after. Managed to do consistent pace throughout. Doing about 1.1 km round the track every 4 mins

Monday Apr 15 #

4 PM

Cycling (MTB ) 31 [2] 4.44 mi (7 / mi)
ahr:120 max:140 slept:8.0 weight:59kg

Easy pedal around the woods as I was a bit bored.
7 PM

Strength & Conditioning 2:00 [2]

Lunges, Squats, Calf raises, Planks (front and side) and arm work with band + stretching

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