Training Log Archive: RichIn the 7 days ending Feb 21, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
| ||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Feb 21, 2010 #
Flexibility 20:00 [0]
Running warm up/down 25:00 [2] *** 4.0 km (6:15 / km) +50m 5:53 / km
shoes: Inov8 X Talon 212 (1)
Orienteering race 1:44:00 [4] *** 16.0 km (6:30 / km) +650m 5:24 / km
spiked:28/33c shoes: Inov8 X Talon 212 (1)
Note
Saturday Feb 20, 2010 #
Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov8 X Talon 212 (1)
Orienteering race 42:30 [5] *** 8.0 km (5:19 / km) +180m 4:47 / km
spiked:17/22c shoes: Inov8 X Talon 212 (1)
Feeling tired from the start but started ok, got the first few ok but not pushing too hard. Missed the bingo pit - I'm sure it was much further along than the map indicates (1:30). Got running abit better on the longer legs but lost all sence of distance judgement in the snow and found a large path that was on the map which severly confused me lost about 3mins between 11 and 12. Fairly steady from then on. Pretty poor race all round
Friday Feb 19, 2010 #
Running tempo 30:30 [4] 7.3 km (4:11 / km) +40m 4:04 / km
ahr:159 max:167 shoes: Asics Gel GT-2140
Flexibility 20:00 [0]
Thursday Feb 18, 2010 #
Cross Training warm up/down 10:00 [2]
Strength and Conditioning 25:00 [1]
Running warm up/down 25:00 [3] 3.8 km (6:35 / km) +10m 6:30 / km
shoes: Asics Gel GT-2140
Running intervals 40:00 [5] 7.8 km (5:08 / km)
ahr:154 max:179 shoes: Asics Gel GT-2140
18 x 300m intervals with ~100m very slow walking recovery (~75s) and a 400m to finish:
56s, 56s, 56s, 54s, 56s, 56s, 57s, 56s, 57s, 58s, 56s, 54s, 56s, 57s, 57s, 57s, 58s, 54s, 1:16
Flexibility 5:00 [3]
Wednesday Feb 17, 2010 #
Note
(rest day)
Tuesday Feb 16, 2010 #
Flexibility 25:00 [0]
Running warm up/down 30:00 [2] 2.5 km (12:00 / km)
shoes: Inov8 X Talon 212 (1)
Orienteering race 42:09 [5] **** 8.2 km (5:08 / km) +185m 4:37 / km
ahr:169 max:176 shoes: Inov8 X Talon 212 (1)
Nice runnable area though the course could have been more challenging. Just one small mistake of 20-30s on a short leg through some green. Just nothing left in the legs to push any harder today hense the low heart rate for a middle race
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)
Orienteering 17:55 [4] *** 3.5 km (5:07 / km) +50m 4:47 / km
ahr:160 max:171 spiked:20/24c shoes: Inov8 X Talon 212 (1)
Pretty tired and it was raining fairly heavy with slippy street so took it reasonably steady. Missed on three in the forest through tiredness and then a small mistake in the town but a nice end to the trip.
Monday Feb 15, 2010 #
Flexibility 20:00 [0]
Orienteering race 1:29:58 [4] ***** 16.0 km (5:37 / km) +320m 5:07 / km
ahr:166 max:178 spiked:21/30c shoes: Inov8 X Talon 212 (1)
Started steadily and using the magnifyer to good effect. Speaky was just starting his second BF loop as I was starting my first (which was the same) which encouraged me to increase my speed. Lost some time on the second butterfly loop (~1:30 between 3 controls) and then lost about 2mins on #14 the long leg by overshooting after passing within 10m of the control. Had some foreigner then follow me for most of the rest of the course (~8km). Very please with my stamina and orienteering much better again.
Running warm up/down 30:00 [2] 2.8 km (10:43 / km)
shoes: Inov8 X Talon 212 (1)
Orienteering 42:18 [3] **** 6.5 km (6:30 / km) +250m 5:27 / km
ahr:145 max:167 spiked:14/18c shoes: Inov8 X Talon 212 (1)