Training Archive: andrewdIn the 7 days ending 2008-06-13:
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| S | S | M | T | W | H | F | |||||||||||||
Thursday Jun 12 | ||
| Note | |
| hmm, knee is a little bit sore today, not sure why as it was fine last night.
will probably take a plod home after work, will see how it feels | ||
| Running 58:00 [4]13.5 km (4:18 / km) | |
| ahr:162 max:175 shoes: Asics Gel Kayano 13 | ||
| run home, ramped up the pace at the end cos I felt great
knee was fine | ||
| Stretching 10:00 [0] | |
| outside flat after run | ||
Wednesday Jun 11 | ||
| Running 19:00 [3]4 km (4:45 / km) | |
| ahr:162 max:178 shoes: Asics Gel Kayano 13 | ||
| home from work | ||
| Orienteering 16:29 [4]*** 3.3 km (5:00 / km) | |
| ahr:163 max:179 spiked:19/20c shoes: Asics Gel Kayano 13 | ||
| 2 loops at braidburn park in the pissing rain, didn't have the greatest enthusiasm for this but pushed hard on the first loop I did (actually number 2) then didn't go as hard on the 2nd one (nr 1) and it turned out to be worse, got a bit confused when 'NW end of bridge' turned out to be in the undergrowth 20m away
course 2 : 7.09 course 1 : 9.20 was going to go for a run afterwards but had to go pick up SI kit, and it was still pissing it down when I got home. | ||
| Stretching 5:00 [0] | |
| cursory stretch on getting home! | ||
Tuesday Jun 10 | ||
| Running 1:17:30 [3]15.2 km (5:06 / km) +300m 4:38 / km | |
| ahr:159 max:175 shoes: Asics Gel Kayano 13 | ||
| trip home from work via the 'seat, awesome night but a little (!) windy. Running across the meadows was almost not moving due to the wind at one point..
gps didn't start working until was nearly at the parliament, silly job in the centre of town!! :D | ||
| Stretching 10:00 [0] | |
| post run | ||
Monday Jun 9 | ||
| Note | |
| (rest day) | ||
| feeling a bit drained, going to go for a long-ish recovery run on tuesday. | ||
Sunday Jun 8 | ||
| Event: HOC National Event, Brown Clee | ||
| Running warm up/down 25:00 [2]3 km (8:20 / km) | |
| shoes: Swoops | ||
| warmup + run to start of Long | ||
| Orienteering race 2:27:37 [5]*** 18.23 km (8:06 / km) +545m 7:03 / km | |
| ahr:157 max:174 spiked:26/30c shoes: Swoops | ||
| toughest long race I've run so far (only run 2 before...)
not sure I'm quite up to running so far in such terrian in such sun! The sun really got to me - think I'll invest in a camelback for future races like this. I'm feeling a bit cooked today (monday) and looking a bit tomato like! Fairly clean run, one big mistake later on and one annoying one early on in the hillside with vaguely mapped vegetation reasonable run overall, just a bit long for me at the moment | ||
| Stretching 10:00 [0] | |
| all I could muster for a warm down. last 2km of course was run at warm down speed anyway, so no worries! | ||
M21E - Splits | ||
Saturday Jun 7 | ||
| Running warm up/down 10:00 [1]1 km (10:00 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| warmup before sprint, dynamic stuff + jogging | ||
| Orienteering race (Sprint) 20:36 [5]*** 4.47 km (4:37 / km) +50m 4:22 / km | |
| ahr:178 max:185 spiked:8/14c shoes: Asics Gel Kayano 13 | ||
| crappy crap crap
made many many mistakes, will do a gps route tonight so you can all have a laugh :( edit: not a single routegadget for any of the events over the weekend, what a sorry state of affairs! :( and I have no scanner, therefore nobody to steal the map picture from! aand the gps isn't great in the built up area... | ||
| Stretching 15:00 [0] | |
| on the grass after the race, didn't feel I exerted myself enough to do any more. | ||
| Running warm up/down 15:00 [2]1.5 km (10:00 / km) | |
| shoes: Swoops | ||
| warmup and run to start for middle race | ||
| Orienteering race 1:01:23 [5]***** 7.74 km (7:56 / km) +275m 6:44 / km | |
| ahr:169 max:181 spiked:21/25c shoes: Swoops | ||
| now that was one tough middle race
Made 2 big mistakes early on (2 and 5), there were quite a few people wandering about looking lost in here! settled down after these mistakes and got the rest pretty well. Was running ok. | ||
| Running warm up/down 15:00 [1]1.5 km (10:00 / km) | |
| shoes: Swoops | ||
| wd | ||
Sprint (Men) - Splits | ||
Middle (Men) Course 1 - Splits | ||