Training Log Archive: WhitesheepIn the 7 days ending Jul 18, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||
Tuesday Jul 18, 2017 #
Running (buggy/bag) 50:21 [1] 9.3 km (5:25 / km)
ahr:141 shoes: adidas Supernova boost (ii)
Off-road running intervals 32:40 8.4 km (3:53 / km)
max:185 shoes: Asics Hyperspeed (ii)
Didn't plan to run fast but mara yamauchi was special guest coach so felt it was a night to join in. Cruised the first rep - and then felt stronger and stronger through the reps. Ended up a very sharp session, not planned but it would have been a shame to waste the good feeling.
Around 3:30/km for the 3 mins and 3:10/km for the 1mins. Pleased with those given I was running within myself.
Also tried to push a reasonable jog on the recoveries as that is going to be a theme of this marathon plan.
Road running warm up/down 36:00 [1] 6.4 km (5:37 / km)
shoes: Asics Hyperspeed (ii)
Running drills 10:00 [1]
Monday Jul 17, 2017 #
Running (buggy/bag) 49:43 [1] 8.8 km (5:39 / km)
ahr:135 shoes: adidas Supernova boost (ii)
Sunday Jul 16, 2017 #
Orienteering race 16:37 [4] 3.9 km (4:16 / km) +15m 4:11 / km
ahr:174 max:185 shoes: Asics Hyperspeed (ii)
2nd leg for SLOW on the open class. Pretty good solo run, with most of the field quite a way ahead. Was in control all the way so no real errors, just maybe a few quicker micro routes that I just couldn't spot quickly enough.
Pleased to have got a team out and we all enjoyed it. What a shame there weren't more teams there as it was a great area and courses.
Orienteering race 13:15 3.3 km (4:01 / km) +15m 3:56 / km
ahr:173 max:188 shoes: Asics Hyperspeed (ii)
Physically felt better than the first run, perhaps I'd just loosened up.
But mentally got a bit tired and a lazy leg #7 really cost me. Thought I knew enough of the detail to try a different route, but completely missed the dead end until it was too late. 40 seconds into the trap, 40 seconds back out.
Then picked up the pace to try and compensate as best I could.
Road running warm up/down 27:00 [1] 5.0 km (5:24 / km)
shoes: Asics Hyperspeed (ii)
Feel fresher for a couple of short sharp runs, may just press on tomorrow rather than the planned rest day
Saturday Jul 15, 2017 #
Road running 1:28:28 [3] 17.1 km (5:10 / km) +260m 4:48 / km
ahr:149 shoes: inov8 race ultra 270
Couldn't quite face the full 20 miles before 9:30am so split the long run today. This was a bit hillier than planned after I made a 90 degree error off the top of ashurst beacon.
Off-road running 1:00:15 [2] 12.3 km (4:54 / km) +100m 4:42 / km
ahr:147 shoes: inov8 race ultra 270
Friday Jul 14, 2017 #
Road running 36:49 [1] 7.2 km (5:07 / km)
ahr:137 shoes: adidas Supernova boost (ii)
Thursday Jul 13, 2017 #
Off-road running 1:48:15 [3] 22.1 km (4:54 / km) +230m 4:39 / km
ahr:150 shoes: inov8 race ultra 270
Wednesday Jul 12, 2017 #
S&C 30:00 [3]
Off-road running 40:48 [2] 8.3 km (4:55 / km) +100m 4:38 / km
ahr:145 shoes: inov8 race ultra 270