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Training Log Archive: CHorley

In the 7 days ending May 19:

activity # timemileskm+m
  Running10 4:16:03 26.46(9:41) 42.59(6:01) 424
  Orienteering2 1:21:56 8.31(9:52) 13.37(6:08) 43218 /25c72%
  Walking1 40:56 1.93(21:15) 3.1(13:12) 5
  Total11 6:18:55 36.7(10:20) 59.06(6:25) 86118 /25c72%
  [1-5]10 5:37:59

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MoTuWeThFrSaSu

Sunday May 19 #

9 AM

Running warm up/down 12:08 [2] 2.01 km (6:02 / km) +60m 5:15 / km
ahr:154 max:172

Orienteering race 40:03 [5] 6.89 km (5:49 / km) +229m 4:59 / km
ahr:166 max:198

NOL Relay Leg 1.
10 AM

Running warm up/down 13:24 [2] 2.01 km (6:40 / km) +30m 6:12 / km
ahr:154 max:174

Saturday May 18 #

12 PM

Running warm up/down 11:18 [2] 2.16 km (5:14 / km) +11m 5:06 / km
ahr:137 max:152

Orienteering race 41:53 [4] **** 6.48 km (6:28 / km) +203m 5:35 / km
ahr:166 max:194 spiked:18/25c

NOL Final.

Did no preparation just decided I’d sort it out on the run. Starting with Ali in 21s and decided to create a race out of who would finish first.

Started well but lost like 40s to 2 because I literally could not run. There were that many random rocks underfoot that running was almost impossible faster than 5 minute kms. First mistake at 3, just misinterpreting the rock but saw Sam messing up 21 and relocated off that control maybe lost 30s. Then another mistake on 6 thinking I was coming past a particular cliff but it was actually the one lower. Then ran to a random control for no reason eventually going to where I intended to go except I hadn’t figured I was on the lower cliff so was bouncing off the wrong tree but eventually got it losing a minute or so. 30s gone on 8 because it was just a bunch of black lines on the map and had to make sense of on the ground. Good next section to 15 but kind of butchered 16 and lost like 20s. Then almost made a massive mistake to 18 because I wasn’t really reading the map thanks to the terrain and started heading towards the spur rather than the gully but corrected and lost only 20s. Good next section but tried contouring to 22 but ended up sighting the wrong control on a different spur. Lost a bit more on 23 being 10m low. Then ok to the end but lost time in the finish because it was not air.

Fairly rusty run and was expecting to come like 6th 7th ish but no ended up 3rd somehow. Felt very very rusty or maybe it was just the terrain. 2nd overall for the NOL as well but left prize at the dinner then forgot to pick it up from Callum on Sunday.
2 PM

Running warm up/down 13:01 [2] 2.02 km (6:27 / km) +7m 6:20 / km
ahr:139 max:149

9 PM

Walking 40:56 [0] 3.1 km (13:12 / km) +5m 13:06 / km
ahr:95 max:113

NOL Presentation Dinner Alternative version

Friday May 17 #

5 PM

Running 30:00 [2] 5.38 km (5:35 / km) +76m 5:12 / km
ahr:130 max:145

Shortened to mini taper for NOL

Thursday May 16 #

5 PM

Running warm up/down 19:25 [2] 4.04 km (4:48 / km) +5m 4:47 / km
ahr:131 max:153

Maybe I just log current stuff and get the middle when I can

Running intervals 36:00 [5] 5.73 km (6:17 / km) +5m 6:15 / km
ahr:129 max:181

6 x 50m (walk back around 80s cycle) + 5 x 2’ (4’)

0.73, 0.71, 0.70, 0.70. 0.72

Better than I was dreading. Very tough and a bit of car traffic which I was actually running faster then. Body doesn’t like these intervals but need to do them.
6 PM

Running warm up/down 12:41 [2] 2.01 km (6:19 / km) +22m 5:59 / km
ahr:140 max:149

Wednesday May 15 #

2 PM

Running 45:00 [2] 7.65 km (5:53 / km) +167m 5:18 / km
ahr:130 max:157

Tuesday May 14 #

5 PM

Running warm up/down 18:55 [2] 4.01 km (4:43 / km) +5m 4:41 / km
ahr:139 max:153

Running intervals 30:45 [5] 3.55 km (8:40 / km) +17m 8:28 / km
ahr:115 max:166

4 x 15s
5 x 45s
6 PM

Running warm up/down 13:26 [2] 2.02 km (6:39 / km) +19m 6:21 / km
ahr:147 max:156

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