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Training Log Archive: Peter H

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running6 4:42:08 39.15(7:12) 63.01(4:29) 125
  Orienteering3 2:36:21 14.45(10:49) 23.26(6:43) 338
  Running (Road)2 1:24:50 11.59(7:19) 18.65(4:33) 132
  Running (Terrain/Soft)1 47:15 5.16(9:10) 8.3(5:42) 74
  Strength & Conditioning1 30:00
  Drills1 5:18 0.51(10:24) 0.82(6:28) 3
  Total11 10:05:52 70.86 114.04 671
averages - weight:62.5kg

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MoTuWeThFrSaSu

Sunday Apr 29 #

5 AM

Running 14:00 [1] 2.46 km (5:41 / km) +19m 5:29 / km

Orienteering 58:17 [3] 10.56 km (5:31 / km) +146m 5:10 / km

10mila - Leg 9. Out in 37th, back in 34th.

Map - https://www.tulospalvelu.fi/gps/2018042810milaH9/

Unfortunately it didn't go so well for us during the night this year, and we missed the crucial long night trains. This meant we were quite far behind the front by the later legs and when we got to the arena I realised that my 1.50am alarm was very premature (started ~6.50).

Still, I had the luxury of little pressure on me compared to last year's excitement, and I even got to check out a couple of the routechoices on the big screen before I started!

Ran solo and really enjoyed myself. The course, map and area were absolutely awesome and a real joy for orienteering on. I think this was the nicest orienteering I've done in many months.

The strategy was the same as if we were fighting in the top 10 - safe routes, deliberate processes, compass in the flat areas and no unecessary risks. Probably partly because of this approach, I didn't find things generally very difficult (though can see it would be difficult in the dark as any ground-to-map relocation was super hard) and was happy with my technical performance. Just a couple of control circles where I lost confidence in the last 50m and spent 30s trying to confirm things.

If this were an individual race, I would want to feel some more urgency and straighten up some routes, but today I'm pleased with what I did. Some minutes off the fastest but I know that I react well to the pressure of high competition and would have run faster if I were near the front.

Running 1:46 [1] 0.44 km (4:01 / km)

Had some fun doing an interview with GG and Boris for the English language commentary then was quite cold by the time I'd finished that. At this time of the morning, I couldn't really be bothered with a warm down. Didn't feel particularly tired/sore from the orienteering anyway.

Saturday Apr 28 #

10 AM

Running (Terrain/Soft) 47:15 [1] 8.3 km (5:42 / km) +74m 5:27 / km
shoes: Asics Cumulus 18

Easy jog with the boys around the lake from the hotel. Nice morning and good chat.

Friday Apr 27 #

9 AM

Orienteering 1:01:57 [2] 8.63 km (7:11 / km) +146m 6:37 / km

Tio training with the Lillomarka gang. Did not realise at the time how close to Farsta we were.

Just jogged it feeling easy. Getting my head into the terrain and finding things to focus on for this arvo. Map was a bit weird in places I thought, and lots of the single contour hills were massive.
3 PM

Orienteering 36:07 [2] 4.07 km (8:52 / km) +46m 8:24 / km

Day boys + Girls training at Granby.

Haven't been here in many years, did not dissapoint. No tapes and had some stressful moments standing still trying to relocate with Andrine chasing me down.

Thursday Apr 26 #

10 AM

Running 19:58 [2] 4.32 km (4:37 / km)
ahr:143 max:169 shoes: Nike Pegasus 32 (L Green)

Running (Threshold) 34:06 [4] 9.7 km (3:31 / km) +4m 3:31 / km
ahr:155 max:167 shoes: Nike Pegasus 32 (L Green)

75mins on the Nature Reserve, with 6 alternating pace miles (1.61km as my Garmin is metric) in the middle for a bit of a change and a light session for the legs this week.

Aim was 3.50's and 3.20's but I'm not the best at pace judgement at the best of times and there was a stinker of a gale blowing roughly W->E. Slow miles felt very easy indeed and fast ones a bit harder than expected.

Switched old man podcasts for some classic Avicii which was excellent and made me a bit sad. This was the first time I heard his stuff and it includes his first play of Levels (quite different from the final version).

Running 21:44 [2] 4.99 km (4:21 / km)
ahr:138 max:153 shoes: Nike Pegasus 32 (L Green)

2 PM

Note
weight:62.5kg

To quote Spongey, my feeling all this week has been "cba with work right now just want it to be thursday so i can go to tio".

It is Thursday and I'm on my way to the airport. Very excited.

Wednesday Apr 25 #

12 PM

Running (Road) 15:03 [2] 3.19 km (4:43 / km) +28m 4:31 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Drills 5:18 [1] 0.82 km (6:28 / km) +3m 6:22 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Running (VO2 Intervals) 9:29 [5] 2.37 km (4:00 / km) +1m 4:00 / km
shoes: Asics DS Trainer 22 (Blue/Gree

Ilkeston

Just did the two 1km reps before deciding that today was not the day. Legs feeling heavy and having to work way too hard for a modest pace.

Another tiring weekend weekend coming up and only 11 days until EOC Sprint so perhaps best to listen to the body rather than pushing through.

Running (Road) 29:20 [2] 6.45 km (4:33 / km) +41m 4:25 / km
shoes: Nike Pegasus 32 (Red)

Easy run instead along the Nutbrook Trail which I only just discovered. It was lovely.
6 PM

Running (Road) 19:23 [2] 4.27 km (4:32 / km) +56m 4:16 / km
ahr:144 max:171 shoes: Nike Pegasus 32 (Red)

To the gym

Running (Road) 21:04 [2] 4.74 km (4:27 / km) +8m 4:25 / km
ahr:130 max:140 shoes: Nike Pegasus 32 (Red)

Home from the gym
7 PM

Strength & Conditioning 30:00 [1]

Bramcote

Broom (5kg bar)

OH 4x5 20kg
Back 4x5 50, 60, 60, 60kg

MB lo-high 9kg
Planks
Calves
Pressups

A good session. Almost put the tiny extra bit on for my first bodyweight squat but decided not to be a bellend as 60kg wasn't easy. This is by far the best bar pad I've ever used, it's enormous.

Tuesday Apr 24 #

9 AM

Running 1:00:44 [2] 12.87 km (4:43 / km) +5m 4:43 / km
ahr:128 max:170 shoes: Nike Pegasus 32 (Red)

Feeling a bit more spritely this morning but still chilling.
7 PM

Running 59:51 [2] 12.95 km (4:37 / km) +97m 4:27 / km
ahr:130 max:167 shoes: Asics Cumulus 19 (Black)

Quite nice sloshing around in the rain as it wasn't particularly cold.

Monday Apr 23 #

4 PM

Running 1:00:30 [2] 12.91 km (4:41 / km)
ahr:131 max:173 shoes: Nike Pegasus 32 (Red)

Feeling pretty sore and tired in the legs so reduced the plan a little and took things easy today.

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