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Training Log Archive: Urban

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running4 1:51:46 14.56(7:40) 23.44(4:46) 175
  Spinning3 1:47:33
  Urban Orienteering1 26:37 3.63(7:19) 5.85(4:33) 7
  Not Drills4 13:35 2.15(6:19) 3.46(3:56) 5
  Total7 4:19:31 20.35 32.74 186

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

10 AM

Spinning 35:01 [3]

Spinning - "Virtual" Warwick Urban - 29:32 - reading way round MSV course from 2010 - certainly helps to pass the time on the bike :)

Saturday Oct 8, 2016 #

12 PM

Spinning 37:32 [3]

Spinning - Old Railway End substitute, for that's what I would have done!

Friday Oct 7, 2016 #

2 PM

Note

R.knee uncomfortable walking, let alone running - at least there's the spin bike!
See what Kris says tonight regards a diagnosis....not looking good :(
3 PM

Spinning 35:00 [3]

Substitute for Beverly Clump variation run - was going to try the mtb track out and back, running alongside the main track up through Little Wold ..... maybe another day! :(
8 PM

Note

Looks like 7 to 10 days off running with plenty of rehab.
Keep run routine going (sub in spinning for running) - interim physio session booked for next Thursday to assess progress.

Thursday Oct 6, 2016 #

2 PM

Not Drills warm up/down (Warm Up Not Drills) 1:43 [3] 0.39 km (4:22 / km)
shoes: Mizuno Wave Ascend 6 Black

Warm Up Not Drills

Running (Road / Trail Mix) 28:56 [2] 5.9 km (4:54 / km) +46m 4:43 / km
shoes: Mizuno Wave Ascend 6 Black

2 x Golf Course Loops anti-clockwise so the wind was behind over the Golf Course (coming in from the East).
R.Knee quite painful much of Lap 2 - also top of L. IT Band a bit sore + top / outside of R. foot - thinking 3 hard runs / races in 4 days isn't the way to go!
Still, Kris will sort it tomorrow night! :)

Not Drills warm up/down (Warm Down Not Drills) 1:38 [3] 0.39 km (4:10 / km)
shoes: Mizuno Wave Ascend 6 Black

Warm Down Not Drills

Wednesday Oct 5, 2016 #

5 PM

Running warm up/down (Warm Up) 5:26 [2] 1.03 km (5:18 / km) +2m 5:15 / km
shoes: Wave Rider 18 Black/Green

Warm Up

Running warm up/down (Warm Up) 5:11 [2] 1.03 km (5:03 / km) +2m 5:01 / km
shoes: Wave Rider 18 Black/Green

Warm Up

Not Drills warm up/down (Warm Up) 1:36 [3] 0.4 km (3:58 / km) +1m 3:55 / km
shoes: Wave Rider 18 Black/Green

Warm Up Not Drills

Running intervals (Track) 18:33 [5] 5.0 km (3:43 / km)
shoes: Wave Rider 18 Black/Green

CoH Track
5 x 1km off 90 seconds
Strong headwind in back straight (last 30-40 meters?) plus initial part of bend.
3:45 / 3:42 / 3:43 / 3:42 / 3:41
Connect
Strava

Not Drills warm up/down (Warm Down Not Drills) 1:23 [4] 0.41 km (3:24 / km)
shoes: Wave Rider 18 Black/Green

Warm Down Not Drills
4 x 100 metres into the wind
4 x 20 seconds :)

Running warm up/down (Warm Down) 9:55 [3] 2.24 km (4:26 / km) +1m 4:25 / km
shoes: Wave Rider 18 Black/Green

Warm Down

Tuesday Oct 4, 2016 #

5 PM

Not Drills warm up/down (Warm Up Not Drills) 1:45 [3] 0.48 km (3:40 / km)
shoes: Wave Ascend 8 Purple - 2

Warm Up Not Drills

Urban Orienteering (Score) 26:37 [5] 5.85 km (4:33 / km) +7m 4:32 / km
shoes: Wave Ascend 8 Purple - 2

HALO Pub League- Urban Score.....so much potential wasted!
A blast around 20 controls - a little bit of working out routes on the fly and a good enough simplification exercise #ThinkFastRunHard in readiness for MSV :)
In lieu of no HeadCam / RouteGadget - here's the QuickRoute! :)

Running warm up/down (Warm Down) 5:29 [2] 1.03 km (5:18 / km)
shoes: Wave Ascend 8 Purple - 2

Warm Down

Not Drills warm up/down (Warm Down Not Drills) 1:30 [3] 0.43 km (3:28 / km)
shoes: Wave Ascend 8 Purple - 2

Warm Down Not Drills

Running warm up/down (Warm Down) 5:24 [2] 1.1 km (4:54 / km) +2m 4:51 / km
shoes: Wave Ascend 8 Purple - 2

Warm Down

Monday Oct 3, 2016 #

3 PM

Not Drills warm up/down (Warm Up Not Drills) 2:24 [3] 0.58 km (4:10 / km) +4m 4:02 / km
shoes: Mizuno Wave Ascend 5

Warm Up Not Drills

Running (Trail) 32:52 [2] 6.12 km (5:22 / km) +122m 4:53 / km
shoes: Mizuno Wave Ascend 5

One and a Half Reverse Loops of Little Wold.
Lovely afternoon, warm and sunny with a slight E. breeze.
Bit tired so decided to do reverse loops for a change - amazing how different the trails look doing reverse loops.

Not Drills warm up/down (Warm Down Not Drills) 1:36 [3] 0.38 km (4:15 / km)
shoes: Mizuno Wave Ascend 5

Warm Down Not Drills

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