Training Log Archive: SpongeyIn the 7 days ending Sep 15, 2016:
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Thursday Sep 15, 2016 #
8 AM
Run 33:00 [2] 7.1 km (4:39 / km)
Run into work, feeling like I have a bit more energy but still sleepy after a late night
6 PM
Run 1:27:00 [2] 19.95 km (4:22 / km)
Easy longer route this evening. Trying to miss out some climb before the weekends hill race
Wednesday Sep 14, 2016 #
Note
(rest day)
A bit of an error trying harder than I should have last night means that I wiped myself out a bit today and have a busy evening so training will have to wait another day
Tuesday Sep 13, 2016 #
8 AM
Run 33:30 [1] 6.8 km (4:56 / km)
very easy into work, legs still feeling a bit tired but calf is definitely on the mend
7 PM
Run (hills) 1:33:00 [3] 15.0 km (6:12 / km)
Hills session with Shettleston. Had planned this to be an easyish recovery day after a big weekend but ended up do a bit to much trying.
Lots of jogging about to, from and inbetween hills. But some fast hills of
x4 (~3.30mins, rest , ~2mins)
Lots of jogging about to, from and inbetween hills. But some fast hills of
x4 (~3.30mins, rest , ~2mins)
Monday Sep 12, 2016 #
6 PM
5-a-side football 50:00 [3]
Run 20:00 [2] 4.5 km (4:27 / km)
tired after the last 3 days, but calf feeling better than expected through football which was nice
Sunday Sep 11, 2016 #
Run (warm up and down) 15:00 [1] 3.0 km (5:00 / km)
11 AM
Orienteering 1:11:30 [4] 11.6 km (6:10 / km) +270m 5:31 / km
SOL 5 Uath Lochans (new map)
Good vaired course, had a few concentration lapses in direction on the striaghter controls and struggled to pick the best R/C on the steep slope section. I think I lost out to the planner here on the change in style.
But in general feeling reasonable in the terrain and on top of the o in most parts so happy with that having not orienteered for a while.
Gave my calf a bit of a strain about 2/3rds of the way round so will be careful in the next few days to let it get better.
Good vaired course, had a few concentration lapses in direction on the striaghter controls and struggled to pick the best R/C on the steep slope section. I think I lost out to the planner here on the change in style.
But in general feeling reasonable in the terrain and on top of the o in most parts so happy with that having not orienteered for a while.
Gave my calf a bit of a strain about 2/3rds of the way round so will be careful in the next few days to let it get better.
Saturday Sep 10, 2016 #
8 AM
Run 28:00 [2] 6.0 km (4:40 / km)
run round the woods at home
5 PM
Run 28:16 [5] 6.07 km (4:39 / km) +435m 3:26 / km
Up hill only run to Fyrish from the house. Started easy on the flat then put in a good effort on the climb
Run 37:00 [2] 7.2 km (5:08 / km)
Very easy jog back down with some hill sprints thrown in
Friday Sep 9, 2016 #
7 AM
Run 12:00 [2] 2.5 km (4:48 / km)
jog into work
12 PM
Run 1:03:00 [3] 16.9 km (3:44 / km)
Faster lunch run back home to get in in time to drive north