Training Log Archive: RichIn the 7 days ending Mar 14, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Mar 14, 2011 #
Running 22:16 [2] 3.9 km (5:43 / km) +65m 5:16 / km
ahr:135 slept:6.5 shoes: Nike Air Pegasus 27 Trail
Running 47:31 [2] 9.9 km (4:48 / km) +265m 4:14 / km
ahr:146 shoes: Nike Air Pegasus 27 Trail
Sunday Mar 13, 2011 #
Flexibility 25:00 [0]
slept:8.0
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Inov8 X Talon 212 (2)
Orienteering race 1:32:25 [4] *** 18.38 km (5:02 / km) +718m 4:12 / km
ahr:167 max:178 spiked:23/27c shoes: Inov8 X Talon 212 (2)
Both made a stupid mistake at 20, I wasn't disciplined enough and took easier running rather than hitting my AP (~2mins lost on another small depression). Nick got it a good 1min before me before I managed to relocate. Wasn't too much of the course left from here (2-3km) so pushed on till the end and nearly caught Nick back up by the finish.
Some really good sections and was pleased with how good I felt towards the end. One or two crap routes by the looks of it though but diffinately got about the best route on the long leg. Orienteering well for large parts but a couple of stupid mistakes which made a big difference to finishing positions with times tight near the top. Think I will just forget about the first 30-40mins. Finished 6th just over 1min behind Ant in 3. Another impressive performance from Craney for another comfortable win.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: Inov8 X Talon 212 (2)
Saturday Mar 12, 2011 #
Flexibility 45:00 [0]
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
slept:8.0 shoes: Inov8 X Talon 212 (2)
Orienteering race 20:12 [5] *** 4.24 km (4:46 / km) +100m 4:16 / km
ahr:175 max:182 spiked:9/11c shoes: Inov8 X Talon 212 (2)
Started steady on a tricky first section to ensure a clean start. Ramped it up on 5 as it got a bit easier though make a silly error running up the wrong path on the long leg to 6 loosing my ~15-20s. Was clean through to 8 and then made a mistake at 9 by seeing a control to the left of where mine was and running to it before realising what I'd done and then got the control fine (~30s). 10 fine though had severe lactate by this point and struggled up the hill towards 11 though got confused by the paths on the way and lost a good deal of time through hesitation (~20s).
Was abit dissapointed when I finished in my technical performace but was in the mix with the chasing pack so wasn't too dissasterous.
Running warm up/down 31:06 5.02 km (6:11 / km) +77m 5:45 / km
ahr:136 max:148 shoes: Inov8 X Talon 212 (2)
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 X Talon 212 (2)
Orienteering race 18:35 [5] 3.98 km (4:40 / km) +92m 4:11 / km
ahr:175 max:189 shoes: Inov8 X Talon 212 (2)
Great chase. Caught Murray, Poo Boy and Gustav fairly early and then a made a mistake at 6 (~40s) and the large chasing pack close in. Luckily was first to work out what we'd done and got the control before the ensuing rook. Took off to 7 with Gustav and Murray who were running stronger than me coming past. Took a slower route into 7 and grandad Barrable who was running really strongly also past. Struggled up the hill to 8 but took a poor route, giving myself unnecessary climb and losing murray, Gustav and Nick. From hear on it was a case of holding off the pack. Made a few more poor route choices and Poo Boy took advantage into 13 and held me off to the finish though managed to stay ahead of the rest and finish 6th. Good racing! Craney was fastest again for an impressive comfortable win.
Running warm up/down 12:00 [1] 2.06 km (5:49 / km) +1m 5:48 / km
max:123 shoes: Inov8 X Talon 212 (2)
Friday Mar 11, 2011 #
Running 22:48 4.17 km (5:28 / km) +80m 5:00 / km
ahr:131 slept:7.5 shoes: Nike Air Pegasus 27 Trail
Running 12:28 2.29 km (5:27 / km) +83m 4:37 / km
ahr:125 max:151 shoes: Nike Air Pegasus 27 Trail
Thursday Mar 10, 2011 #
Running 18:17 3.24 km (5:39 / km) +67m 5:07 / km
ahr:139 max:169 slept:7.5 shoes: Nike Air Pegasus 27 Trail
Running 12:50 [2] 2.35 km (5:28 / km) +50m 4:56 / km
weight:66.2kg shoes: Nike Air Pegasus 27 Trail
Took my HR manually while I was waiting at the traffic lights to see if it tallied with my HRM. It didn't; had about 160 on HRM and it was only about 110! Obviously just my HRM playing silly buggers when I first start running.
Wednesday Mar 9, 2011 #
Running 1:06:09 13.0 km (5:05 / km) +219m 4:42 / km
ahr:149 max:192 slept:7.25 shoes: Inov8 X Talon 212 (2)
Up to Nelson (shithole) nearly Burnley today. Manager driving so I got an extra couple of hours sleep. :)
Tuesday Mar 8, 2011 #
Running 21:16 3.78 km (5:38 / km) +66m 5:11 / km
ahr:129 max:151 shoes: Nike Air Pegasus 27 Trail
Cross Training warm up/down 5:00 [2]
slept:7.75 weight:67.2kg
Strength and Conditioning 32:00 [1]
Running 13:04 2.29 km (5:42 / km) +45m 5:11 / km
ahr:127 max:145 shoes: Nike Air Pegasus 27 Trail
Running intervals 1:09:52 15.99 km (4:22 / km) +88m 4:15 / km
ahr:150 max:175 shoes: Nike Air Pegasus 27 Trail
~12mins WU inc drills
6 x 1mile at T: 5:34 (165/171), 5:38 (166/171), 5:35 (168/174), 5:41 (164/172), 5:40 (166/172): 5:35 (167/174) - A bit slow stopping the watch on a couple. 400m jog recoveries
Stiff breeze prividing head wind up the A38 slowing things a little. Slight tightness in glutes, hammies and calves but running ok.
~10mins jog home WD.