Training Log Archive: jemmersonIn the 7 days ending Feb 23, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Feb 23, 2014 #
Running warm up/down 8:34 [2] 1.32 km (6:29 / km)
ahr:130 max:144 shoes: VJ Irock #2
Orienteering race 1:03:00 [3] 9.0 km (7:00 / km) +265m 6:06 / km
ahr:160 max:175 shoes: VJ Irock #2
Much easier in the day! Good run, just a couple of small mistakes, 30 secs each at 10 and 17 but otherwise very clean, aim was to pick up a few key features on each leg and not over-plan it which I think I achieved, really enjoyed it but not going very fast, splits probably drop off towards the end.
(garmin died about 3/4s of the way round so distance a guess and hr is up to that point)
Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: VJ Irock #2
Saturday Feb 22, 2014 #
Running warm up/down 14:18 [2] 2.16 km (6:37 / km) +17m 6:22 / km
shoes: Inov8 X-Talon 212
Running race (cross country) 25:08 [5] 6.11 km (4:07 / km) +54m 3:56 / km
shoes: Inov8 X-Talon 212
Running warm up/down 14:45 [2] 2.14 km (6:54 / km) +27m 6:29 / km
shoes: Inov8 X-Talon 212
Running warm up/down 10:29 [2] 1.73 km (6:04 / km) +33m 5:32 / km
ahr:147 max:155 shoes: VJ Irock #2
Orienteering race (night) 45:57 [3] 6.18 km (7:26 / km) +145m 6:39 / km
ahr:163 max:184 shoes: VJ Irock #2
Not a good run, really need more practice at night orienteering, very indecisive about how far I needed to go to 2 (1 min), bit high of 3 but thought I was below so ran further up (1 min), overshot 7 (15s), really overshot 10, I hate pits (1:30) and a bit messy to 4, 13, 14 but the other 9 controls went well! I think most of my problems were caused by not having accurate compass, I had good plans but at night on an area like this accurate compass is crucial. Also not running particularly fast, legs unsurprisingly tired from xc in the morning.
Running warm up/down 10:59 [2] 1.78 km (6:10 / km) +13m 5:57 / km
ahr:139 max:157 shoes: VJ Irock #2
Friday Feb 21, 2014 #
Running (easy) 25:40 [2] 3.88 km (6:37 / km) +16m 6:29 / km
ahr:143 max:151 shoes: VJ Irock #2
Thursday Feb 20, 2014 #
Running (easy) 34:49 [2] 5.17 km (6:44 / km) +19m 6:37 / km
ahr:144 max:154 shoes: VJ Irock #2
S&C (core) 25:00 [3]
Wednesday Feb 19, 2014 #
Note
Taekwondo 1:00:00 [3]
Tuesday Feb 18, 2014 #
Running warm up/down (treadmill) 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 Road-X 233
Running (treadmill) 23:00 [4] 5.0 km (4:36 / km)
shoes: Inov8 Road-X 233
Every 3 mins speed increased by 1k/h, breathing into a tube for the last minute or so of each 3 mins and blood taken at the end of each 3 mins.
Monday Feb 17, 2014 #
Running (easy) 25:59 [2] 3.88 km (6:42 / km) +17m 6:33 / km
ahr:138 max:148 shoes: VJ Irock #2