Training Log Archive: maryIn the 7 days ending Apr 3, 2018:
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| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||
Tuesday Apr 3, 2018 #
cycling (commute) 35:00 [2]
rhr:53 slept:7.5 (rest day)
Monday Apr 2, 2018 #
running warm up/down 8:00 [3] 1.3 km (6:09 / km) +10m 5:56 / km
orienteering race (JK Relay) 28:57 [5] *** 3.45 km (8:23 / km) +76m 7:34 / km
ahr:176 max:207 rhr:68 slept:7.5 shoes: Icebug spirit6
Went out in 6th seconds behind Katie and Laura and managed to hold them for about 6 controls and then stick with them to 13, then just lost pace coming back up the hill... turns out they had a blunder at 14 and I came up the hill slower but clean so managed to gain two places and finish in 4th... with no one to hand over too and a sad wave (not really) from Ais on our first team still waiting for Laura! Think there was only one control that I didn't spike today!
For those that weren't there... it was an absolute grim mud bath today in and out of the arena... if you havn't already heard! This was a totally new experience to me.... snow is better
Had such a fun weekend... despite not thinking much of the sprint I thought the last 3 days were well set courses and I'm sad its over! It has been a small wake up call that I really cant coast by on average training and hammering myself at work if I want to pull some decent runs occasionally! Need to find a bit of focus. So that's some food for thought...
running warm up/down 15:48 [3] 2.57 km (6:09 / km) +32m 5:47 / km
shoes: Icebug spirit6
running 4:38 [3] 0.7 km (6:37 / km)
ahr:162 max:172
Forest Orienteering 26:59 [3] 3.45 km (7:50 / km) +96m 6:52 / km
ahr:176 max:206
running 15:47 [3] 2.57 km (6:08 / km) +26m 5:50 / km
ahr:168 max:189
Sunday Apr 1, 2018 #
running 5:27 [3] 0.75 km (7:16 / km) +4m 7:05 / km
shoes: Icebug spirit6
orienteering race 1:01:37 [5] *** 12.71 km (4:51 / km) +301m 4:20 / km
ahr:170 max:199 rhr:65 slept:9.0 shoes: Icebug spirit6
Made a mistake on no 5 and on 19 according to win splits (which is true in retrospect) - definitely a few scrappy ones too and probably some better route choices but all in all was fun! Probably really hit the wall around 80mins - not quite got the fitness there, which has been a bit of a disappointment this weekend.... but good to see where I'm at - and motivating to train a bit better!
running 8:10 [3] 1.2 km (6:48 / km) +15m 6:24 / km
shoes: Icebug spirit6
running 5:27 [3] 0.75 km (7:18 / km) +2m 7:13 / km
ahr:147 max:162
Forest Orienteering 1:38:50 [3] 12.71 km (7:46 / km) +321m 6:54 / km
ahr:170 max:198
running 8:10 [3] 1.2 km (6:48 / km) +16m 6:22 / km
ahr:152 max:161
Saturday Mar 31, 2018 #
running warm up/down 8:31 [3] 1.28 km (6:39 / km) +35m 5:51 / km
shoes: Icebug spirit6
orienteering race (JK Middle) 43:43 [5] *** 5.0 km (8:45 / km) +185m 7:23 / km
ahr:179 max:209 rhr:60 slept:7.5 shoes: Icebug spirit6
Bit frustrated at how much of an impact work is having on my training and racing! Not anything I'm not aware of but just gets me down sometimes that I feel so physically spent all the time but am not actually managing enough quality training and decent rest which really shows at races like today!
running warm up/down 15:25 [3] 2.63 km (5:52 / km) +10m 5:45 / km
ahr:171 max:185 shoes: Icebug spirit6
running 8:31 [3] 1.28 km (6:39 / km) +41m 5:45 / km
ahr:163 max:184
Forest Orienteering 40:51 [3] 5.0 km (8:10 / km) +230m 6:39 / km
ahr:179 max:208
running 15:24 [3] 2.63 km (5:51 / km)
ahr:171 max:185
Friday Mar 30, 2018 #
running 5:00 [3] 0.85 km (5:53 / km)
shoes: Inov8 Roclite
orienteering race (JK Sprint) 17:35 [5] * 3.57 km (4:56 / km) +6m 4:53 / km
ahr:164 max:186 rhr:45 slept:9.5 shoes: Inov8 Roclite
Ive had terrible preparation in the last couple of weeks feeling over worked and run down, followed by a panic rush drive to try and make it on time which I spent a chunk of on the phone to a client who is having a personal struggle at the moment... and this tends to wind me up a bit mentally sometimes so it was very lucky and nice that I was able to put all this crap aside in the start blocks... take a few deep breaths and get on and focus on the race and find a bit of flow. Im proud of myself and I hope it just keeps improving from here!
running warm up/down 20:58 [3] 3.72 km (5:38 / km) +6m 5:35 / km
ahr:160 max:184 shoes: On Cloud X
running 3:36 [3] 0.59 km (6:05 / km)
ahr:153 max:162
running 17:30 [3] 3.57 km (4:54 / km) +9m 4:50 / km
ahr:164 max:186
running 20:58 [3] 3.72 km (5:38 / km)
ahr:160 max:184
Thursday Mar 29, 2018 #
running (U&R saucony run) 39:56 [3] 7.52 km (5:19 / km) +43m 5:10 / km
ahr:159 max:175 slept:7.0
cycling (commute) 34:16 [2] 8.7 km (3:56 / km) +80m 3:46 / km
cycling 9:55 [3] 2.53 km (3:55 / km) +22m 3:45 / km
ahr:108 max:133
cycling 11:12 [3] 3.09 km (3:37 / km) +34m 3:26 / km
ahr:119 max:144
running 39:56 [3] 7.52 km (5:19 / km) +51m 5:08 / km
ahr:159 max:174
running 13:07 [3] 3.14 km (4:10 / km) +41m 3:55 / km
ahr:108 max:127
Wednesday Mar 28, 2018 #
running (VA run group) 55:17 [2] 8.09 km (6:50 / km) +58m 6:36 / km
ahr:156 max:191 rhr:62 slept:8.0 shoes: On Cloud X
One lady came along who decided to walk the whole time so I just kept having to run walk/ sprint back and forth trying to give the runners a good session without leaving her behind... she’s always late... always asks to finish early, has never run and tonight I learnt (15mins into the run) that she has asthma and doesn’t carry her inhaler so it was stressful and a frustrating session
running 55:17 [3] 8.09 km (6:50 / km) +67m 6:34 / km
ahr:156 max:191