Training Log Archive: roarIn the 7 days ending May 26, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
| |||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday May 26, 2019 #
11 AM
Running (off-road) 13:55 1.28 km (10:54 / km) +186m 6:19 / km
ahr:128 max:153 shoes: 2019 Inov8 X-talon 212
Warm up up the fairly serious climb to the start. Nice that this wasn't on the course. Just kept the legs ticking over nicely and felt good then when it came time to start.
Orienteering race 59:07 ** 9.48 km (6:14 / km) +441m 5:04 / km
ahr:158 max:168 spiked:18/18c shoes: 2019 Inov8 X-talon 212
Belmont Bunkers CSW
Plan was to race this going pretty hard. Also had orienteering plans, ensuring I was planning ahead, visualising the control circle, with some emphasis on exit checkpoints. Orienteering was fairly easy for the most part though.
Knew there was going to be a lot of steep climb though so when I picked the up and over route to 1 I didn't kill it just cruised nicely up the hill. This approach really paid off and I felt I could do the hills quite well all the way to the end. Had to walk a few times (up to 6, 7, 9) when it was properly steep though I had a right struggle on 12 too. The descent to 15 was a bit insane. A black MTB track that had some mental corners and drops. Went through the forest for 16. Unsure it was the best option but I don't seem to have lost too much time. Orienteering foci were good and I really had good flow for most of the course, bit more visualisation and routine practice this week and will be good to go for next weekend.
2 lapses:
Leaving 1 I was unsure of my route and did an extra curve around the hill that wasn't really necessary
8-9 Read a phantom re-entrant and instead of just going straight I went around losing some 20s maybe
Otherwise very close to superman. 9 was a mistake, fair enough, but I don't know where I lost that single second to 13. 17 I hesitated a small bit twice so ok.
Plan was to race this going pretty hard. Also had orienteering plans, ensuring I was planning ahead, visualising the control circle, with some emphasis on exit checkpoints. Orienteering was fairly easy for the most part though.
Knew there was going to be a lot of steep climb though so when I picked the up and over route to 1 I didn't kill it just cruised nicely up the hill. This approach really paid off and I felt I could do the hills quite well all the way to the end. Had to walk a few times (up to 6, 7, 9) when it was properly steep though I had a right struggle on 12 too. The descent to 15 was a bit insane. A black MTB track that had some mental corners and drops. Went through the forest for 16. Unsure it was the best option but I don't seem to have lost too much time. Orienteering foci were good and I really had good flow for most of the course, bit more visualisation and routine practice this week and will be good to go for next weekend.
2 lapses:
Leaving 1 I was unsure of my route and did an extra curve around the hill that wasn't really necessary
8-9 Read a phantom re-entrant and instead of just going straight I went around losing some 20s maybe
Otherwise very close to superman. 9 was a mistake, fair enough, but I don't know where I lost that single second to 13. 17 I hesitated a small bit twice so ok.
Running (off-road) 17:23 1.95 km (8:54 / km) +55m 7:48 / km
ahr:124 max:142 shoes: 2019 Inov8 X-talon 212
Cool down with Jonny up what looked like a nice path on the map but really was 50% up a river, 25% overgrown long grass and 25% actually nice.
Saturday May 25, 2019 #
7 AM
Running (road) 17:36 2.66 km (6:38 / km) +29m 6:17 / km
ahr:135 max:165 shoes: New Balance 880-V7
Warm up laps then drills. Felt like the form was good.
Running (road) 40:20 6.17 km (6:32 / km) +12m 6:29 / km
ahr:142 max:170 shoes: New Balance 880-V7
Ah good old Saturday morning intervals. Weird session
4x150m, 2x1000m, 3x800m
150s were OK, first one cruisy, 2nd and 3rd really nice but the 4th I kinda overthought and was swinging my arms real slow.
1000s were grim. Felt real crap. First 200 of the first one I was trying to work out how one goes slow again then it s 800 off suffer. 2nd was similarly bad.
800s I tried to keep tidy but I was just slow. Consistent though and got it done on a rough day.
4x150m, 2x1000m, 3x800m
150s were OK, first one cruisy, 2nd and 3rd really nice but the 4th I kinda overthought and was swinging my arms real slow.
1000s were grim. Felt real crap. First 200 of the first one I was trying to work out how one goes slow again then it s 800 off suffer. 2nd was similarly bad.
800s I tried to keep tidy but I was just slow. Consistent though and got it done on a rough day.
Running (road) 17:37 2.67 km (6:35 / km) +77m 5:45 / km
ahr:127 max:153 shoes: New Balance 880-V7
Cool down zoo pal with Jonny. Feeling good now for some reason.
11 AM
Strength 55:01
ahr:113 max:153
3 PM
Running (road) 31:38 5.94 km (5:20 / km) +69m 5:02 / km
ahr:124 max:141 shoes: New Balance 880-V7
Easy down to Karori Park for a lap and back. Real windy but sunny so warm enough. Legs moving pretty well and got to watch some snippets of football matches ongoing in the park.
Thursday May 23, 2019 #
10 AM
O-training 1:02:31 7.77 km (8:03 / km) +509m 6:04 / km
ahr:144 max:175 shoes: 2019 Inov8 X-talon 212
Drove over to Johsonville to run a little course of Conor's that I found in the press. Have been doing some thinking about and working on orienteering technique recently and I actually do some to help put some things down on paper. Went ok, wasn't super hard but I felt like I had good map contact and was executing all of the intended processes. Tired on some of the super steep hills but mostly good. Certainly nothing like yesterday.
3 PM
Running (road) 1:03:06 9.9 km (6:22 / km) +183m 5:50 / km
ahr:120 max:162 shoes: New Balance 880-V7
Grabbed a map and went to Otari-Wilton doing some planning and visualisation. It was 1:15000 and it was a little dark in the forest so not easy to read at all. Felt good but just taking it easy on the flatter part, sneaking over the 100k in the last 7 days.
Met a flock friendly of Kaka eating berries in the graveyard, there seems to be loads of the around at the moment.
Met a flock friendly of Kaka eating berries in the graveyard, there seems to be loads of the around at the moment.
7 PM
Note
Had a chat with one of the trainers in the gym about what exercises to be doing. Main thing she said was do bench press to try and open out my chest a bit more and taking the shoes off for squats really allowed me to get lower more comfortably. Also suggested doing legs and arms on different days.
Wednesday May 22, 2019 #
10 AM
Running (off-road) 1:44:26 13.71 km (7:37 / km) +666m 6:08 / km
ahr:126 max:165 shoes: 2019 Inov8 X-talon 212
Made up a nice route using all the Polhill trails with nice gradual uphills and a little wind turbine visit. The fenceline up to the turbine was closed though so that was a little shorter than planned. Turned out to be a good thing because boy did I feel tired. Was not moving quickly at any point really and the last hill to the house was a right struggle. Nice route though.
3 PM
Note
Went to the doctor this afternoon about my impossible to breathe through nose. Turns out I have a lightly deviated septum, not enough to warrant surgery but enough to impede one nostril at a time and sometimes both. Have also had sinusitis at some point which doesn't help and doctor reckoned there was likely still some lingering infection resulting in being overly phlegmy when exercising so trying to clear that up too. Will see if it makes a difference.
Tuesday May 21, 2019 #
10 AM
Running (road) 1:31:31 16.63 km (5:30 / km) +285m 5:04 / km
ahr:146 max:177 shoes: New Balance 880-V7
5k tempo + 4x3min hills
Down to Karori park then some drills and strides before getting started. There was a load of cones and tape set up. Some guy told me there was a schools XC race but I had an hour before it started so no stress.
Plan was to do about 3:50 pace. Felt quite comfy for the first ~3k but I was judging my pace of the laps which are a little short. Last 2k was tough enough but focused on form and got through it nicely enough really.
Then took a 4:30 rest over to the bottom of the hill to do the intervals.
First one was actually kinda ok, but the second was a death march. Then my watch lapped itself after some random amount of time so I had to guess how long I had run. It was 30s shorter than I thought. Was ok on number 3 and then moving quite well on the 4th, which was a little flatter to be fair. Threw in an extra 1 min effort to make up for the slightly shorter second one.
Then a long jog home. Pretty tired.
Down to Karori park then some drills and strides before getting started. There was a load of cones and tape set up. Some guy told me there was a schools XC race but I had an hour before it started so no stress.
Plan was to do about 3:50 pace. Felt quite comfy for the first ~3k but I was judging my pace of the laps which are a little short. Last 2k was tough enough but focused on form and got through it nicely enough really.
Then took a 4:30 rest over to the bottom of the hill to do the intervals.
First one was actually kinda ok, but the second was a death march. Then my watch lapped itself after some random amount of time so I had to guess how long I had run. It was 30s shorter than I thought. Was ok on number 3 and then moving quite well on the 4th, which was a little flatter to be fair. Threw in an extra 1 min effort to make up for the slightly shorter second one.
Then a long jog home. Pretty tired.
4 PM
Strength 1:09:34
ahr:93 max:136 shoes: New Balance 880-V7
1k warm up row
then warm up stretching and squats
5x { 7x 30" box jumps, 5x pull up lowers ( ups were, 3, 2, 2, 1, 1) }
5x deadlifts (5@90, 2@90, 3x7@80) The bar was horrible and my back just didn't want to do the right thing on the 90s so I dropped the weight and did more reps.
then warm up stretching and squats
5x { 7x 30" box jumps, 5x pull up lowers ( ups were, 3, 2, 2, 1, 1) }
5x deadlifts (5@90, 2@90, 3x7@80) The bar was horrible and my back just didn't want to do the right thing on the 90s so I dropped the weight and did more reps.
Monday May 20, 2019 #
Note
Another solid week. Sessions were tough but long runs felt easy so that's some nice progress. A few work ons from the sessions, many upper body form related so I'm going to up the drills and core work. Have some work to do with sorting out where to stay after we move out of the current place here and then where to stay once I get to Norway on the ~26th
Monday - am easy 1hr, pm climbing
Tuesday - am hills, pm gym
Wednesday - long run
Thursday - 2x easy hour, 1 flatter
Friday - cycle
Saturday - am track, lunch gym, pm 30 mins easy
Sunday - Oing hard
Monday - am easy 1hr, pm climbing
Tuesday - am hills, pm gym
Wednesday - long run
Thursday - 2x easy hour, 1 flatter
Friday - cycle
Saturday - am track, lunch gym, pm 30 mins easy
Sunday - Oing hard
10 AM
Running (road) 1:00:54 9.4 km (6:29 / km) +372m 5:25 / km
ahr:153 max:174 shoes: New Balance 880-V7
Easy loop around Te Ahumarangi. Some nice trails and some steep trails over there. Lovely sunny day with nice views over the bay too. Feeling pretty good.
4 PM
Rock Climbing 1:00:00 [1]
Arrived and they were just taking down the yellow I've been working on for weeks :(
That meant I actually did some other problems not being completely wrecked which was nice. By the end I kind of had done everything there that I felt was in my range which is good I guess because they were taking down everything and closing until Thursday so next week should be totally new problems.
That meant I actually did some other problems not being completely wrecked which was nice. By the end I kind of had done everything there that I felt was in my range which is good I guess because they were taking down everything and closing until Thursday so next week should be totally new problems.
6 PM
Cycling 22:16 4.41 km (5:03 / km) +183m 4:11 / km
ahr:104 max:134
Back up the hill from climbing with Jonny.