Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Grassie

In the 7 days ending Feb 3, 2015:

	activity	#	time	miles		km		+m
	LONG	1	2:13:00	16.76	(7:56)	26.98	(4:56)	108
	Recovery	4	2:07:12	15.06	(8:27)	24.24	(5:15)	40
	Spinning	1	1:00:00
	Pilates	1	50:00
	NightO	1	47:34	4.12	(11:33)	6.63	(7:10)	79
	Road running	1	39:40	6.21	(6:23)	10.0	(3:58)
	Cycling	1	24:40	4.38	(5:38)	7.05	(3:30)	1
	Total	10	8:02:06	46.54		74.9		228
averages - sleep:6.3 weight:79kg

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Tuesday Feb 3, 2015 #

7 PM

NightO race (TEMPO Wk4) 47:34 [4] 6.63 km (7:10 / km) +79m 6:46 / km
slept:8.5 weight:79kg shoes: Asics GT2150 BLACK

NightO race at Oxshott. Penalty points for having to wear trainers and was sliding around a bit, 2-3 controls where I was sloppy in the circle but generally ok at getting to the control. Need to work on attackpoints but was in a bit of a rush tonight so will try to turn the next night o at a more sedate pace which allows me to concentrate on navigating in.

Long - Splits

Monday Feb 2, 2015 #

7 PM

Recovery (EASY) 32:18 [3] 6.09 km (5:18 / km) +2m 5:18 / km
shoes: Inov8 Barefoot

Recovery run with 8x100m strides in a couple of loops from Chiswick Pool to Fullers - felt good after yesterday's race.

8 PM

Pilates (PILATES) 50:00 [2]

Pilates session, Terri off this week so it was a bit less intensity than usual but still good to roll out thighs and calves after yesterday's race.

Sunday Feb 1, 2015 #

9 AM

Road running race (TEMPO Wk3) 39:40 [5] 10.0 km (3:58 / km)
slept:4.0 shoes: 2014 Asics

10km Regents Park. Results here: http://niceworkevents.blogspot.co.uk/2015/02/sunda...

Very windy morning in Regents Park. Felt quite good while I was running but I was conscious of slowing down for the long straight 500m North on each of the 3 loops due to wind facing me down. From speaking to others I reckon I could have taken about 40-60seconds off on a windless day which sounds about right. Also was out at a party in Morden where I wasn't drinking but until 3am and probably would have been better to get more than 4 hours sleep...

It may be an idea to fit in another 10km with heart rate data to properly measure progress but will play it by ear.

C • good going Grassie 2

Saturday Jan 31, 2015 #

1 PM

Recovery (EASY) 18:56 [2] 3.41 km (5:33 / km) +3m 5:32 / km
shoes: 2014 Asics

Short recovery run just to loosen up for tomorrow's 10k tune up race

Friday Jan 30, 2015 #

6 AM

Spinning (CROSS Wk3.2) 1:00:00 [3]
shoes: Inov8 Barefoot

Spinning and core with Terri. Not as hard an effort as usual but still felt relatively fine for my day of work.

Thursday Jan 29, 2015 #

8 AM

Cycling (Cycle commute) 24:40 [2] 7.05 km (3:30 / km) +1m 3:30 / km
shoes: 2014 Asics

cycle into work...

5 PM

LONG long (Long Wk3) 2:13:00 [4] 26.98 km (4:56 / km) +108m 4:50 / km
shoes: 2014 Asics

Cranking out the miles - from work to Hyde Park, round a few times then back home. Nicer run than I first thought since the roads there and back are straight from South and North edges of Hyde Park. the main aim of this run was to increase mileage slightly 14.5 ->16.5 miles while checking what my recovery is like the next few days.
Running fine but felt pretty hungry at the end but ive done quite a lot this week so far in order to get some recovery time before Sunday's 10k. Now to see what my recovery's like...

C • are you marathon training o... 2

Wednesday Jan 28, 2015 #

8 AM

Recovery (Recovery) 37:22 [3] 7.34 km (5:06 / km) +3m 5:05 / km
shoes: 2014 Asics

Run into work... (Easy pace -8 min/ml)

5 PM

Recovery (Recovery) 38:36 [3] 7.41 km (5:13 / km) +32m 5:06 / km
shoes: 2014 Asics

Run home... (Easy pace -8 min/ml)

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