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Training Log Archive: LuT

In the 7 days ending Feb 10:

activity # timemileskm+m
  Running6 8:16:16 62.14(7:59) 100.01(4:58) 640
  Strength and Conditioning2 1:15:00
  Orienteering1 43:34 4.35(10:01) 7.0(6:13) 125
  Total7 10:14:50 66.49 107.01 765
averages - sleep:7.1 rhr:48

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Saturday Feb 10 #

Orienteering (Coates Common SOG) 43:34 [3] 7.0 km (6:13 / km) +125m 5:43 / km
slept:8.0

Spent the first 6 controls trying to make the map fit the ground - hard with all the vague veg boundaries and wiggly paths and large scale. Eventually managed to make things fit and the second half was a bit better. No big mistakes, just a bit flat. Fun little area though and good course.

Running 1:41:34 [3] 12.0 mi (8:28 / mi) +280m 7:54 / mi

Ran home. Through Bignor, up the scarp to Glatting Beacon (walked the steep first section, shameless), then off to the top to Gumber farm (took a weird line here and ended up wallowing in mud). Back on terra firma once I hit the farm track, all the way down to Slindon. Found a rhythm here at last. Then the usual Walberton to home, with a little bit tacked on to bring it up to 12 miles. Felt ok but definitely pushing my upper limits in terms of volume this week. Impatient for spring. Yet another dank day.

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

Friday Feb 9 #

Running 1:26:00 [2] 10.0 mi (8:36 / mi) +180m 8:09 / mi
slept:10.5

Feeling pretty ropey. S/I joint (R side) hurting. Insane mud. Freezing headwind. Wanted a rest today but not an option if I want to hit mileage target as have work all day on Sunday.

Strength and Conditioning 20:00 [2]

Thursday Feb 8 #

Running warm up/down 27:00 [3] 3.0 mi (9:00 / mi)

Running intervals 25:00 [5] 4.23 mi (5:55 / mi)
rhr:48 slept:8.0

5 x 5 mins (2 mins) all between 5:57-59’/mile. Weirdly enjoyable.

Wednesday Feb 7 #

Running 1:30:31 [3] 11.0 mi (8:14 / mi) +180m 7:50 / mi
slept:6.0

Bit of a treat of a run up the Trundle in early evening sun. Breathtaking views at the top.
Took it easy.

Tuesday Feb 6 #

Running tempo 47:37 [4] 7.0 mi (6:48 / mi)
slept:5.5

Wall to wall blue skies for a change. Easy 2 miles, straight into 7 mile tempo, 1 mile easy, up the cycle track to the Hotham park roundabout and back. Hitting 6:44'/miles right up until the last, when mud on the cycle track slowed me down to 7'/mile. Enjoyed it though.
Shame about ongoing sleep troubles. Trying not to worry too much about it.

Running warm up/down 28:00 [3] 3.2 mi (8:45 / mi)

Monday Feb 5 #

Strength and Conditioning 55:00 [2]
slept:7.0

Sunday Feb 4 #

Running race (Chichester 10k) 40:34 [5] 10.0 km (4:03 / km)
slept:5.0

First of the LM road tests with a local favourite. Except they'd changed the route so it was centred around a big loop of the motor circuit and steered clear of the town. A shame, as sideline support is what gives road races their buzz. Not much by way of spectators at all today.
Went off sensibly, running well within myself. Passed 1k in 4 mins dead so was bang on pace. Started picking my way through the crowds, eyes always on the next group. Passed a few rivals and was feeling good.
Between 4 and 5k on the Lavant straight I tried to pass a group of women but kept being blocked. Just couldn't get round them. Felt so frustrated as the attempts to overtake were energy-sapping. They pulled away.
Much-needed boost from Dad and the buzz of the start/finish area around 6k. Started to hit my stride and finally overtook the girls, clawing back some seconds to go through 7k in 28:04. Thought I might be on for a sub-40 at this point. But then had the headwind to contend with as we turned north round the motor circuit. It was relentless and so very draining. 2kms of that knocked me well off my pace - think the 8th km was a 4:30. Wind behind us for the final k but I knew I'd had it and it was all I could do to cling on.
Can't argue with a 20 second PB but would have so loved to have dipped under 40.

Running 45:00 [2] 5.0 mi (9:00 / mi)

Afterwards, along the canal.

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