Training Archive: ndobbsIn the 7 days ending 2008-05-31:
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| S | M | T | W | H | F | S | |||||||
Saturday May 31 | ||
| running warm up/down 35:00 [2] 6 km (5:50 / km) | |
| of which 22 before... | ||
| running race 18:00 [5] 5 km (3:36 / km) +60m 3:24 / km vdot: 56.3 | |
| ahr:183 max:193 | ||
| 5km race of happiness, two loops in Happy Park...
3:31 per km the first loop, 3:42/km the second... AHR 178, then 188 I seem to remember running 4/km with a fair bit of climb and descent for 18km in France a couple of years ago... running sub 3:50 on the flat... so I guess I was faster then... I get the feeling runners are gits... just after the start, I was with the leaders, some spa who possibly was second decided to overtake me then cut in in front and elbow me... this was supposed to be a fun run in a park... jaysus... so I returned the favour... ... then at a piece of bad signalling, I got tripped (didn't quite fall) from behind as people weren't too sure which way to go. gits winner was definitely sub 16, I was tenth plus or minus a couple of places. 15% faster and I might have a chance of qualifying for a sprint final :( | ||
| Note | |
| clicked on the vdot link...
Apparently my Easy/Long runs should be at a 4:49 pace, threshold 3:52, intervals (1 km) 3:33.... guess I should be training faster??! | ||
Friday May 30 | ||
| trail run intervals 24:40 [4] 6.1 km (4:03 / km) | |
| ahr:176 max:189 | ||
| 5*4 intervals plus an extra one 4:40 long because I can't count...
nettles are strating to crowd out a couple of the paths... I can feel them now... pity I'm not going orienteering in Lithuania anytime soon, it would have been good training :) Beautiful sunny day, temperature in the twenties, jst the way I like it! | ||
| running warm up/down 57:20 [1] 8.4 km (6:50 / km) | |
| ahr:145 | ||
| zzzz
hard work to stop the stitch taking over ... | ||
| Note | |
| oops... I thought the 5k I'm running tomorrow was going to be on Sunday... I guess that means I can party harder ;p | ||
Wednesday May 28 | ||
| orienteering 2:00:00 [2] 15.66 km (7:40 / km) | |
| ahr:125 max:159 | ||
| Took a trip out to Michałowek, the map to the NE of Warsaw. First time there. Nice, big forest.. not fantastic orienteering, but very pleasant to run through.
Fold part of the map and it becomes A3, and it's 1:15000, 2.5m contours. Got off the train one stop too early, thanks to the wonderful signs in Polish train stations... so picked up some strawberries and water on the way to the forest. Half a kilo of strawberries to myself :) Took the bus and tram back... which is probably slower but they come more often... | ||
Monday May 26 | ||
| running 43:22 [2] 6.84 km (6:20 / km) | |
| ahr:140 max:168 | ||
| Morning jog
Went across the bridge and ran north along the far side of the Vistula... nice for a change, but the bridge is too long. Nice paths and sunshine. Saw donkeys and zebras. Spike points: 1 | ||
| C • These days, crossing the Vi... 6 | ||
Sunday May 25 | ||
| forest run warm up/down 13:00 [2] | |
| orienteering race 1:10:07 [4] 10.4 km (6:45 / km) | |
| ahr:167 max:183 | ||
| Baltic Cup Day 3.
1234567891011141312131415... doh also messed up 6 bad... 7 mins mistakes total? going to 12 I was really pushing hard... got 14 perfectly :( overall, running much better than in recent months, perhaps because it is relatively flat, but not navigating well at all. Several small mistakes and a couple of times I just lost it completely. However a bit more map time and things should improve. I'm looking forward to learning to orienteer at highish speed. Perhaps I should slow down a little in the short term at imp comps... | ||
| C • Ouch.... 1 | ||