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Training Log Archive: austrianmike

In the 7 days ending Feb 24, 2014:

activity	#	time	miles		km		+m
Running	4	2:59:54	21.07	(8:32)	33.91	(5:18)	102
Orienteering	1	1:32:03	8.05	(11:26)	12.96	(7:06)	450
Total	5	4:31:57	29.12	(9:20)	46.87	(5:48)	552

1:32

0:00

» now

Monday Feb 24, 2014 #

Note
(rest day)

Stretching x2, long day travelling to Maidenhead

Sunday Feb 23, 2014 #

Note

Stretching x4, still coughing

12 PM

Running (Easy) 13:30 [2] 2.4 km (5:37 / km)
shoes: Pure Cadence 3

Down to Greenwich foot tunnel with Anca on the Boris bike

Running (Easy w. Anca) 26:54 [1] 3.71 km (7:15 / km) +30m 6:58 / km
shoes: Pure Cadence 3

Around Greenwich park with Anca. Her fastest run so far!

Running (Hill Sprints) 7:54 [4] 1.08 km (7:19 / km) +72m 5:29 / km
shoes: Pure Cadence 3

Some hill sprints inbetween while Anca kept plodding. Four times up the steep path to the east of the main park. About 135m with 15-20m climb (assumed 18m) continuously getting steeper. 49, 53, 49, 51 ... Will come back and do more of these. Good hill

Running (Easy w. Anca) 13:00 [1] 2.04 km (6:22 / km)
shoes: Pure Cadence 3

She's getting faster. Around the college and back under the river

Running (Easy) 13:32 [3] 2.7 km (5:01 / km)
shoes: Pure Cadence 3

Back to the Boris bike near home. Anca cycling next to me

Saturday Feb 22, 2014 #

Event: British Night Championships / MV Regional SE League (UKOL)

7 PM

Orienteering race (British Nights) 1:32:03 [5] 12.96 km (7:06 / km) +450m 6:03 / km
shoes: VJ IROC O-shoes

Still tired from the last couple of days. Decent run, but I struggled up the hills and made some control circle errors. Don't think I was aggressive enough early on

Looking back, I made lots of small errors on #1 (slightly left), #6 (far left), #7 (too low), #8 (too safe), #10 (correct route, but dropped to the river too early and then dropped off the path too early too), #14 (a bit hesitant), #18 (missed the ditch slightly), #20 (ran two meters past the control), #21 (had to go in twice after following a dear), #22 (too far left), and #32 (too high and ran over the earth wall). In addition, I struggled up the hills and was generally a bit slow towards the beginning (I think I was worried about the distance and errors). Never lost, but just not very clean. Potentially lack of night experience as well... It's only my third race.

Not bad given I've been ill for a couple of days, but defiantly no better than average.

Friday Feb 21, 2014 #

Note
(sick) (rest day)

Still the same
Stretching x1

Thursday Feb 20, 2014 #

Note
(sick) (rest day)

Ill: knackered, swallowing hurts,... :(
Gentle rollering, Stretching x3

Wednesday Feb 19, 2014 #

Note

Rollering in the morning, Stretching x3

7 AM

Running (Recovery) 44:22 [2] 8.68 km (5:07 / km)
shoes: Pure Cadence 3

Easy into the office in time for an 8am meeting. Very enjoyable, and hardly broke a sweat

6 PM

Running (Easy run) 24:32 [3] 5.23 km (4:41 / km)
shoes: Pure Cadence 3

Back from work. Along Thames path. Got til Shadwell Basin, but my calves just kept getting more sore. I reckon it's fatigue (I know I'm tired as I have a lump in my throat) as I've been running a lot lately. Walked back to Waitrose from Shadwell. Will see about tomorrow evening

Tuesday Feb 18, 2014 #

Note

Stretching x4

7 PM

Running (Warm up) 8:02 [2] 1.8 km (4:28 / km)
shoes: Pure Cadence 3

Work to Thames Path/ Swan Lane

Running (Tempo) 21:00 [4] 5.0 km (4:12 / km)
shoes: Pure Cadence 3

Thames Path/ Swan Lane to Limekiln bridge turnoff. Comfortable hard again. Not at maximum but not too far away. Just below Daniel's suggested 4:09 tempo pace.
4:10, 4:14, 4:13, 4:13, 4:09

Running (Warm down) 7:08 [2] 1.27 km (5:37 / km)
shoes: Pure Cadence 3

Limekiln turnoff to Waitrose

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