Training Log Archive: CruachanIn the 7 days ending Nov 28, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||
Monday Nov 28, 2016 #
1 PM
Fitness training 20:00 [4] 2.24 km (8:56 / km)
10 mins before and 10 afters - only the first and last 2 mins of each were 'easy', the rest I made progressively more challenging and pushed the tempo/resistance.
Strength & Conditioning intervals 29:00 [5]
Around the stations in the gym - pushing hard and working all aspects of body; about a min on each station.
Sunday Nov 27, 2016 #
10 AM
Off-road running warm up/down 16:30 [2] 3.0 km (5:30 / km)
slept:7.1 shoes: Inov-8 Mudclaw 265 Blue
The usual more before (2K), less afters (1K).
Orienteering race 44:57 [5] ** 7.3 km (6:09 / km) +75m 5:51 / km
spiked:15/17c shoes: Inov-8 Mudclaw 265 Blue
Blue course at Brandon: pretty clean although it was a very straightforward course with little in the way of excitement and lots of path running - I reckon I covered close to 10K (judging by dad's course and Garmin readout). One silly error at 7 where I thought another control was mine and went and checked it (I knew it wasnt but still got drawn into checking) (40 secs error) and slightly offline for 16 (10 secs or so). Hamstring still a problem and preventing all-out running.
Saturday Nov 26, 2016 #
9 AM
Off-road running 1:15:53 [3] 16.0 km (4:45 / km)
slept:7.1 shoes: Asics Sonoma
Same loop as Wednesday - a bit colder and quite foggy. Felt tired but ran nice and relaxed. I do like this run, especially in winter!
Friday Nov 25, 2016 #
Note
(rest day)
Fairly tired from Thursday's 18 hour day so had a resty...
Thursday Nov 24, 2016 #
1 PM
Fitness training warm up/down 10:00 [2] 0.91 km (10:59 / km)
slept:5.3
On the XT - before and after.
Fitness training intervals 41:00 [5] 4.3 km (9:32 / km)
XT intervals: 2 x (5min, 4 min, 3 min, 2 min, 1min with 1 min rec between each rep) and 3 mins between the sets. A very good tough session.
Wednesday Nov 23, 2016 #
2 PM
Off-road running 1:14:45 [3] 16.0 km (4:40 / km)
shoes: Asics Sonoma
Working from home so able to get out for this cracking trot on a perfect early winter's afternoon: Heath Rd, Devil's Dyke, Burwell and back via North End. Gorgeous.
Tuesday Nov 22, 2016 #
6 AM
Running 29:10 [3] 6.0 km (4:52 / km)
shoes: Asics DS Trainer 19
Easy trot around the village - ahead of a long day.