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Training Log Archive: jed

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running6 4:22:43 28.91(9:05) 46.53(5:39)
  Orienteering1 41:05 5.95(6:54) 9.58(4:17)
  Yoga1 40:00
  Strength and Conditioning1 30:00
  Total6 6:13:48 34.87 56.11
  [1-5]6 5:33:48

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Sunday Feb 4 #

Running warm up/down 51:38 [3] 7.86 km (6:34 / km)
shoes: Saucony Peregrine 7

Total for the day.

Orienteering race 22:01 [5] 5.11 km (4:19 / km)
shoes: Saucony Peregrine 7

Broxburn (3.3km).
Plan was to treat this seriously (standard warm up, full focus, mental routine etc). Really please with the start, really flowed in control, making decisions quickly but well. Not so good to 9, not the best route and knew it, not committing as had been. Struggled to understand exactly where 10 was so had to slow to make sure (in hindsight couldn't have been anywhere else). Poor start of route to 12 but also spent time checking 14 as exit tricky. Then back on it. Good 13, 14. Invested a bit of time going to 15 so look slower but helped later. Happy again to end minus a slight wobble almost taking wrong canal path. A few things to work on but a pretty good start (too long for proper sprint).

Orienteering race 19:04 [5] 4.47 km (4:16 / km)
shoes: Saucony Peregrine 7

Uphall & Broxburn (chasing start) 3km.
Plan for this one was to have fun and enjoy. Had a group of 3 MVs chasing me down 30secs. Good again out the start. Faffed a bit to 2 even though was easy back into nervous Kirstin mode. Really annoyingly lost almost 10secs going to 4 as couldn't get across a fairly main road with at least a dozen cars coming (wasn't worth risking!). Then had to put the burners on as knew the men had me in sight. Missed a wee gap in vegetation to 7 (got it on way out, showing the men the way in!!) but fairly swift all the way to 13 (including 11 where it which was missing but pretty clear gripple had been cut). Faffed in and out of 14 allowing the men to gain more. Really put my head down over the next few, running right on the edge but had the last one planned however blew it on penultimate control. Thought I was going for gap on left of jct but realised in time it had a hedge, didn't see next gap as north line run through it so had to go around only to come into the control seeing the 3 men leaving.

Gutted....put up a fight to the end but couldn't get them. Annoying but a great training session, gave me a great race, forced me over me over my limit but that's exactly the kind of thing I need in training at the minute to learn. Great day :).

Note

Physically don't seem to be making the improvements I should be with 3months consistent winter training under my belt (plus all that before). Dad agrees and discussed things today, think I'm coping with volume as steady running feels good so tweaked things slightly elsewhere and will keep working hard.

Saturday Feb 3 #

Running warm up/down 34:22 [3] 6.23 km (5:31 / km)
shoes: Asics GT-1000 4

Inc. 1x90secs and drills.

Running 18:31 [5] 5.05 km (3:40 / km)
ahr:183 shoes: Asics Gel Hyper Speed 6

TT. Practically solo.

Thursday Feb 1 #

Running warm up/down 23:13 [3] 4.2 km (5:32 / km)
shoes: Asics GT-1000 4 (2)

Running 9:00 [4] 1.47 km (6:07 / km)
shoes: Asics GT-1000 4 (2)

2x90secs (3mins). Feeling good.

Running 5:01 [5] 1.41 km (3:33 / km)
ahr:182 shoes: Asics GT-1000 4 (2)

TT, felt like I had something better in me tonight. Standard TT wind so at least they're all under similar conditions. Had to come of the gas at DVC and last corner due to people (garmin said ran 1.43?). I haven't done any sharp speeding up yet so can't really expect this to get better and at least it's not really getting worse.

Wednesday Jan 31 #

Running warm up/down 19:30 [3] 3.43 km (5:41 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Usual stuff once through, extra gluts and lots of mobility.

Yoga 40:00 [0]

Running warm up/down 18:20 [3] 3.3 km (5:33 / km)
shoes: Asics GT-1000 4

Running 13:30 [4] 2.14 km (6:19 / km)
shoes: Asics GT-1000 4

3x90secs (3mins).

Tuesday Jan 30 #

Running warm up/down 11:22 [3] 2.16 km (5:16 / km)
shoes: Asics GT-1000 4

Running 18:00 [4] 2.65 km (6:48 / km)
shoes: Asics GT-1000 4

Roseburn Park. 4x90secs (3mins). Legs happier but wall of wind on odd reps.

Monday Jan 29 #

Running warm up/down 17:46 [3] 3.13 km (5:41 / km)
shoes: Asics GT-1000 4

Running 22:30 [3] 3.5 km (6:26 / km)
shoes: Asics GT-1000 4

Another block complete. Time to bank. 5x90secs (3mins), usual Monday of easy week feeling in the legs.

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