Training Log Archive: ShmintyIn the 7 days ending May 12, 2016:
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Thursday May 12, 2016 #
Running 15:17 [2] 2.89 km (5:17 / km)
shoes: Brooks Cascadia 5
Drills 15:00 [1]
Running 5:55 [4] 1.66 km (3:34 / km)
shoes: Asics
Running 13:16 [5] 4.6 km (2:53 / km)
shoes: Asics
6x100m
2.59
2.57
2.54
2.56
~15s for 100s
Aim was 2.55s for first 3 and a bit quicker on last. So a bit off but there was a fair wind blowing across the track which was a bit frustrating as the reason I'm making an effort to go to this track is for some consistency.
At least this week calves felt normal for the 100s. In hindsight probably didn't push as hard in the session as last weeks 600s, not sure if that is a good or a bad thing.
Also made more mistakes on the o planning this week. Need to work out a way of comparing performances on these sessions.
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks Cascadia 5
Wednesday May 11, 2016 #
Running 41:24 [2] 8.04 km (5:09 / km)
shoes: Brooks Cascadia 5
Felt a lot more lively in 100+ mile weeks.
Strength and Conditioning 30:00 [1]
Tuesday May 10, 2016 #
Running 17:04 [2] 3.44 km (4:58 / km)
shoes: Brooks 4
Running 1:05 [2] 0.19 km (5:42 / km)
shoes: Inov8 X-talon 212
Orienteering 17:46 [5] 4.96 km (3:35 / km)
shoes: Inov8 X-talon 212
Ran faster than previously which is no real surprise. Couldn't get to #12 as they were demolishing the old pub so add another 20s for that. Also took the shortest way to 14 now I know there is a gap but surprisingly was only 4s quicker. Dry underfoot.
02/03/13 19.03 5.03km 3.47m/km (L5)
27/10/13 20.58 5.08km 4.08m/km (L4)
07/12/14 20.10 5.17km 3.54m/km (L4)
08/02/15 18.47 5.08km 3.42m/km (L5)
11/05/16 17.46 4.96km 3.35m/km (L5) (+20s for #12)
1. 19
2. 39
3. 29
4. 1.02
5. 1.50
6. 42
7. 34
8. 28
9. 42
10. 39
11. 21
12. 28
13. 1.03
14. 28
15. 40
16. 27
17. 24
18. 52
19. 24
20. 10
21. 1.16
22. 42
23. 23
24. 25
25. 22
26. 21
27. 1.08
28. 25
F. 4
Running 14:35 [2] 2.53 km (5:46 / km)
shoes: Inov8 X-talon 212
Running 11:05 [2] 2.04 km (5:26 / km)
shoes: Inov8 X-talon 212
Orienteering 20:00 [3] 3.5 km (5:43 / km)
shoes: Inov8 X-talon 212
Running 13:10 [2] 2.22 km (5:56 / km)
shoes: Inov8 X-talon 212
Running 6:57 [2] 1.24 km (5:36 / km)
shoes: Brooks 4
Orienteering 16:00 [4] 3.57 km (4:29 / km)
shoes: Brooks 4
Not sure I got anything out of this. Tired + slippy + a lot of traffic. Also managed to run round loop at end wrong way.
Monday May 9, 2016 #
Running 1:00:52 [2] 9.46 km (6:26 / km)
shoes: Inov8 X-talon 212
Sunday May 8, 2016 #
Running 16:20 [2] 3.4 km (4:48 / km)
shoes: Brooks 4
Orienteering 17:55 [4] 4.5 km (3:59 / km)
shoes: Asics
Straightforward. Took sprint map from Sweden to keep mind active.
Running 15:40 [2] 2.83 km (5:32 / km)
shoes: Brooks 4
Running 16:13 [2] 3.08 km (5:16 / km)
shoes: Brooks 4
Running 2:49 [2] 0.53 km (5:19 / km)
shoes: Inov8 X-talon 212
Orienteering 8:58 [5] 2.36 km (3:48 / km)
shoes: Inov8 X-talon 212
Been a while. Still as good as ever.
Extra barriers for extra challenge.
Running 2:22 [3] 2.63 km (54 / km)
shoes: Inov8 X-talon 212
Running 14:29 [2] 2.63 km (5:30 / km)
shoes: Brooks 4
Saturday May 7, 2016 #
Running 15:16 [2] 3.29 km (4:38 / km)
shoes: Brooks 4
Running 2:15 [2] 0.5 km (4:30 / km)
shoes: Asics
Orienteering 13:56 [5] 3.96 km (3:31 / km)
shoes: Asics
Race 1
Straightforward, took a few poor routes. Lots of black green.
Running 15:10 [2] 2.81 km (5:24 / km)
shoes: Asics
Running 11:19 [2] 2.11 km (5:22 / km)
shoes: Asics
Orienteering 13:22 [5] 3.5 km (3:49 / km)
shoes: Asics
Much more technical than first race. First 7 control in most complex bit and managed to lose 15s on both first 2. Then got into the rhythm. Also managed to find an extra gear in last few controls.
Running 4:22 [2] 0.85 km (5:08 / km)
shoes: Asics
Running 12:17 [2] 2.26 km (5:26 / km)
shoes: Brooks 4
Friday May 6, 2016 #
Running 20:49 [2] 4.07 km (5:07 / km)
shoes: Brooks 4
Strength and Conditioning 30:00 [1]
Running 10:41 [2] 2.05 km (5:13 / km)
shoes: Brooks 4
Orienteering 5:50 [2] 1.16 km (5:02 / km)
shoes: Brooks 4
On my way to Leicester.
Intended this to be at hard pace but legs feeling dead after yesterday. First time for ages I've had that feeling.
Running 4:27 [2] 0.88 km (5:03 / km)
shoes: Brooks 4
https://www.google.co.uk/webhp?sourceid=chrome-ins...
Running 1:51 [2] 0.35 km (5:17 / km)
shoes: Brooks 4
Orienteering 12:05 [2] 2.29 km (5:17 / km)
shoes: Brooks 4
Boring map but had added lots of barriers to make it a bit more interesting.
Running 2:39 [2] 0.52 km (5:06 / km)
shoes: Brooks 4