Training Log Archive: RichIn the 7 days ending Sep 5, 2010:
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Sunday Sep 5, 2010 #
Note
slept:4.0
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Nike Pegasus+ 26
Orienteering race 41:47 [5] 10.0 km (4:11 / km) +195m 3:48 / km
ahr:177 max:193 spiked:27/30c shoes: Nike Pegasus+ 26
Started steady but struggled to really push myself with my stomach still sore and tender. 3 fairly straight forward controls; didn't take quite the fastest route to 4 then lost a lot of time on 5 through executing my route poorly and not spotting the other gap at the top of the park.
Got the next few nicely and steady through the maze on 8, which I had given my self time to plan, with only one slight error though the maze of ~5-10s. Another slight RC error on 13 lost another ~10s.
Poor run of controls 17-21 through the tricker cathedral gardens area; map not as good elsewhere at 17, description said fence end but the map said crag. Lost ~15s just hunting for the control. Ran down the wrong line of trees to 18 and had to run all the way around (~20s). Took the wrong steps to 19 losing another few second; 20 was ok but hesitant and didn't see the better route out of the gardens (~15-20s).
Was mostly spot on from this point and started to crank up the pace after the trickier section with the only mistake running down the wrong path out of 23 losing about 10-15s. Finished with probably a bit too much left in the tank nearly knocking two young girls over just before the finish punch as they walk across it; but more good training for the PWT. The strong finish just pipped Ed Catmur by 3s taking 7s out of him on the (long) run in (~400m).
Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Nike Pegasus+ 26
Saturday Sep 4, 2010 #
Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Nike Pegasus+ 26
Orienteering race 6:31 [5] *** 1.4 km (4:39 / km) +40m 4:04 / km
ahr:177 max:197 spiked:15/19c shoes: Nike Pegasus+ 26
Took a few controls getting into this making several small (~5s) errors and a much bigger one going to two through not thumbing the map - amateur. Not too pleased with this one but only 10s down on the leader Ed Catmur so chance to pull it back in the second race.
Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +40m 7:04 / km
shoes: Nike Pegasus+ 26
Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +30m 9:05 / km
shoes: Nike Pegasus+ 26
Orienteering race 13:43 [5] **** 3.3 km (4:09 / km) +45m 3:53 / km
ahr:185 max:192 spiked:18/18c shoes: Nike Pegasus+ 26
Started steady to get into the map and not get ahead of my navigation, particularly with the tricky start with lots of alleys. Started to crank it up after 3 and pushed through to the end. No real mistakes to talk of, the odd hisitation of a second or two here and there, and took a couple of longer route choices; most notably on 6. Took the win with a min and a half over Ed and even beat OJ by ~20s which was nice (though guess he was taking it easy as I know he has some fell race tomorrow he wants to do well in).
Heart rate nice and high - the reps have obviously done the trick.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: Nike Pegasus+ 26
Friday Sep 3, 2010 #
Running 15:00 [2] 2.7 km (5:33 / km) +20m 5:21 / km
shoes: Nike Pegasus+ 26
Running 14:00 [3] 2.8 km (5:00 / km) +10m 4:55 / km
shoes: Nike Pegasus+ 26
Thursday Sep 2, 2010 #
Running 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: Nike Pegasus+ 26
Running 14:00 [3] 2.8 km (5:00 / km) +15m 4:52 / km
shoes: Nike Pegasus+ 26
Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +15m 4:49 / km
shoes: Nike Pegasus+ 26
Running Drills 7:00 [5] 0.6 km (11:40 / km)
shoes: Nike Pegasus+ 26
Running intervals 41:49 [4]
ahr:163 max:177 shoes: Nike Pegasus+ 26
53s-133/159;
52s-162/168;
53s-161/169;
54s-162/169;
55s-164/172;
55s-164/170;
55s-162/168;
57s-161/166;
55s-162/168;
58s-163/169;
57s-163/168;
57s-161/166;
56s-163/169;
57s-161/167;
57s-164/168;
58s-162/169;
56s-165/171;
56s-167/171;
57s-167/174;
53s-175/177; done as two continuous
Flexibility 18:00 [0]
Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Nike Pegasus+ 26
Wednesday Sep 1, 2010 #
Running 16:00 [2] 3.2 km (5:00 / km) +20m 4:51 / km
shoes: Nike Pegasus+ 26
Running 5:00 [3] 1.0 km (5:00 / km) +20m 4:33 / km
shoes: Nike Pegasus+ 26
Running 35:30 [3] 7.2 km (4:56 / km) +150m 4:28 / km
ahr:149 max:162 shoes: Nike Pegasus+ 26
Tuesday Aug 31, 2010 #
Running 37:54 [2] 7.0 km (5:25 / km) +75m 5:08 / km
ahr:140 max:161 shoes: Nike Pegasus+ 26
Strength and Conditioning 35:00 [1]
Running warm up/down 11:00 [3] 2.0 km (5:30 / km) +10m 5:22 / km
shoes: Nike Pegasus+ 26
Running Drills 3:00 [5] 0.15 km (20:00 / km)
shoes: Nike Pegasus+ 26
Running intervals 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: Nike Pegasus+ 26
Running intervals 45 [5] 0.3 km (2:30 / km)
shoes: Nike Pegasus+ 26
Running intervals 30:00 [4] 6.8 km (4:25 / km) +80m 4:10 / km
ahr:160 max:176 shoes: Nike Pegasus+ 26
Nice and controlled.
Flexibility (Stretching) 15:00 [0]
Running warm up/down 15:00 [2] 2.1 km (7:09 / km) +5m 7:04 / km
shoes: Nike Pegasus+ 26
Monday Aug 30, 2010 #
Note
(rest day)