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Training Log Archive: kido

In the 7 days ending Jan 27:

activity # timemileskm+m
  Jogging9 4:24:33 126.95(2:05) 204.3(1:18) 679
  Cycling2 2:09:34 30.42(4:16) 48.96(2:39)
  Swimming2 2:02:00 3.6(33:51) 5.8(21:02)
  Orienteering1 1:05:34 4.83(13:35) 7.77(8:26) 482
  Running2 51:47 8.05(6:26) 12.95(4:00) 131
  Strength & Conditioning1 40:00
  Walking1 10:00
  Total14 11:23:28 173.85 279.78 1292

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Saturday Jan 27 #

1 PM

Jogging warm up/down 16:37 [3] 3.1 km (5:22 / km) +63m 4:52 / km

2 PM

Running race 35:49 [5] 8.15 km (4:24 / km) +131m 4:04 / km
ahr:173 max:178

Northern Cross Country Champs, at Harewood House in Leeds. The course was two undulating 4km laps. Crazy muddy in parts, tussocky where it was dry.

Couldn't quite get our of 4th gear today, definitely didn't get that normal cross country feeling (shaking hands, dizzy, feeling like you might vomit...). I seem to still be racing like I'm going to do a marathon, I need to remember how to hurt myself again!

Jogging warm up/down 16:09 [3] 2.8 km (5:46 / km) +36m 5:25 / km

Friday Jan 26 #

4 PM

Strength & Conditioning 40:00 [3]

Circuits with ShUOC. Feeling easy! Will have to change it.
5 PM

Swimming 1:00:00 [3] 2.8 km (21:26 / km)

At Goodwin. Predictably tired arms after circuits, was slower than usual

Thursday Jan 25 #

6 PM

Jogging 1:01:29 [2] 11.73 km (5:14 / km) +153m 4:55 / km
ahr:133 max:154

Planned a swim, but forgot to check the pool timetable at Goodwin and the canoe club had training. Couldn't be bothered walking 20min each way back to Ponds Forge.

Decided to do some sort of super easy activity to loosen up my legs, so just rolled up Porter. Enjoyed it more as I was going, but then fell over in the middle of a road :(

Wednesday Jan 24 #

7 AM

Jogging 15:30 [2] 2.67 km (5:48 / km) +33m 5:28 / km
ahr:126 max:144

Absolute shuffle to Virgin Active gym. Morning running = death.

Cycling 1:08:01 [3] 28.96 km (2:21 / km)
ahr:136 max:159

Ride on the Wattbike at Virgin Active, some of it with Mary. Couldn't get the bike to connect to the app to do a session, so wasted a lot of time faffing and did a shorter session than I would have liked. Eventually settled on power pyramids (5min @ 150, 4 @ 160, 3 @ 170, 2 @ 180 and 1 max effort) x 2, then 30sec sprints.
5 PM

Jogging 46:26 [3] 9.26 km (5:01 / km) +144m 4:39 / km
ahr:139 max:159

Run on the road with Charlotte. Went for a short one because my legs are feeling a bit ruined and I'd like to have a good race Saturday. Always nice to have company.

Tuesday Jan 23 #

12 PM

Swimming 1:02:00 [3] 3.0 km (20:40 / km)

Goodwin swim. A big set of drills, kick, pull and IM, then some solid 200s.
5 PM

Jogging warm up/down 19:28 [3] 4.01 km (4:51 / km) +48m 4:35 / km
ahr:136 max:159

6 PM

Running intervals 15:58 [5] 4.8 km (3:20 / km)
ahr:166 max:177

11 x 400 with 1min static recovery, then 4 strides. Good pack of girls, most of them did 12 and I kinda wish I hadn't wussed out, I was slowing but the 11th was only 83 and most of the rest were 80 so I wasn't slowing too much. Felt ok, I like 400s.

Charlotte told me the huge guy walking around the track and giving autographs was heavyweight boxing champion of the world Anthony Joshua. Dont know what he was doing there.

Jogging warm up/down 24:57 [3] 4.69 km (5:19 / km) +56m 5:01 / km

Monday Jan 22 #

3 PM

Cycling 1:01:33 [3] 20.0 km (3:05 / km)
ahr:147 max:169

Sufferfest - The Hunted. This one was not as hard as last week, it was classified as "climbing", so more of a steady session. Still tough! Once again, the turbo was harsh on the distance.
5 PM

Jogging 53:40 [3] 10.04 km (5:21 / km) +62m 5:11 / km
ahr:135 max:155

Social Run Group, there was only one (faster) group today. We went out and back along the Five Weirs. My legs were sore as it was right after my ride, and Rich was pushing the pace a bit for some reason.

Sunday Jan 21 #

10 AM

Jogging warm up/down 10:17 [3] 156.0 km (4 / km) +84m 4 / km

Orienteering race 1:05:34 [4] 7.77 km (8:26 / km) +482m 6:26 / km
ahr:151 max:169

Edinburgh Big Weekend Classic Race, on Holyrood Park (Arthur's Seat). I intended to race this hard, but I was feeling unexpectedly fatigued and also a bit wussy on the snowy and icy terrain (despite wearing metal dobs).

Quite a lot of positive bits, but I also made a lot of mistakes. Notably, I chose a rubbish route to 4, climbing more than necessary on small little tracks instead of going through on the centre, wide path. I also got confused on the snowy tracks on the way to 6 and climbed too high. I stopped one knoll too early on the way to 11, and on 18 I went too high again and missed the "cliff", which wasn't very cliffy in my opinion!

I enjoyed the course, with the exception of 16, which was just a gratuitous, 18-contour climb straight up.
12 PM

Walking warm up/down 10:00 [1]

Climbed Arthur's Seat after the race (seemed rude not to).

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