Training Log Archive: BroonerIn the 7 days ending Mar 4, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||
Monday Mar 4, 2013 #
Cycling 29:00 [3] 8.4 km (17.4 kph) +150m
slept:7.5
Cycling 26:00 [3] 11.6 km (26.8 kph)
ahr:141
Orienteering race 15:06 [5] *** 3.4 km (4:26 / km) +30m 4:15 / km
ahr:179 max:194 spiked:13/15c shoes: Inov-8 Road-X 233
Made a mess of #3 (30s), not reading map, going on autopilot and looking around the wrong fence. Pretty clean from there until #13 (10s) where I didn't enter or exit (5s) the control very well (not sure looking at descriptions would have helped).
Sunday Mar 3, 2013 #
Running (Mixed) long 2:56:18 [4] 26.8 km (6:35 / km) +700m 5:49 / km
ahr:157 max:176 slept:9.5 weight:72kg
Stomach still not happy in the morning, had some toast and porridge and it seemed to have settled down by the time I started.
No idea what the optimum route was on this, but I'm sure I was nowhere near it, ran way too far early on to try and minimise climb and probably for controls that weren't worth enough to warrant going for, especially given I was never going to clear the course.
Set out to run comfortably for 3 hours, with garmin beeping when over 170 and walked the big hills even in the first hour. Through 10km in the first hour, slowed to 8.5km with plenty of climb in the second, then similar for the third.
No major problems with controls, was slow through indistinct trail to #86 and location of #22 annoyed me late in the course, but that might have just been tiredness.
Pretty knackered by the end, and was a bit of a wreck in the evening, don't think I drank enough on the course despite best efforts, couldn't even finish my fish supper.
S&C 10:00 [1]
Saturday Mar 2, 2013 #
Running (Road) warm up/down 13:19 [3] 3.2 km (4:10 / km) +40m 3:55 / km
ahr:153 max:165 slept:6.0 shoes: Inov-8 Road-X 233
Running (Road) race 17:50 [5] 5.0 km (3:34 / km) +50m 3:24 / km
ahr:187 max:198 shoes: Inov-8 Road-X 233
Had thought this might be my one chance to do this for the foreseeable future, so quite keen to do it, but wasn't the best prep ever. Having had a dodgy stomach for the past couple of days, and not managing to eat anything for dinner the night before aside from some dry crackers, wasn't sure this was going to happen so didn't set my alarm.
Woke up at 7 and decided I might as well do it. Then woke up again at 7:35 and threw myself out the door at 7:45 for a rather rushed warm up over to the park, guts complaining the whole way, but got there just on time, with enough time for some stretching of my ever tight calves.
Went off quite quickly to get clear of the masses, as having looked at the normal times I knew I'd be one of the quickest there, then sat at the back of a pack of 5 through the first few kms running 3:30s with a leader well clear by then. When we headed up the hill at halfway I eased through the group and then chased down another chap through to around 4km then pushed on alone to the finish to wind up 2nd, well behind the winner who run 16:35.
Happy enough with the time given lack of speed work for quite a while. Not sure how comparable it is to my quickest times at Finsbury Park, as despite the one short sharp climb and being a bit more undulating, the course didn't feel as tough. But a good marker, now time to fit some speedwork in.
Running (Road) warm up/down 21:11 [3] 4.0 km (5:18 / km) +40m 5:03 / km
ahr:144 max:166 shoes: Inov-8 Road-X 233
Friday Mar 1, 2013 #
Cycling 26:00 [3] 8.4 km (19.4 kph) +150m
ahr:131 max:166 slept:7.0
Running (Road) 22:00 [3] 4.7 km (4:41 / km) +80m 4:19 / km
ahr:144 max:165 shoes: Vivobarefoot Evo II
Cycling 30:00 [3] 8.4 km (16.8 kph) +90m
ahr:97 max:126
Thursday Feb 28, 2013 #
Cycling 26:00 [3] 8.4 km (19.4 kph) +150m
ahr:131 max:166 slept:7.0
Cycling 30:00 [3] 8.4 km (16.8 kph) +90m
Wednesday Feb 27, 2013 #
Cycling 28:00 [3] 8.4 km (18.0 kph) +150m
ahr:120 max:153 slept:7.0
Cycling 45:00 [3] 13.0 km (17.3 kph) +100m
Cycling 30:00 [3] 8.2 km (16.4 kph) +90m
ahr:118 max:150
Tuesday Feb 26, 2013 #
Cycling 28:30 [3] 8.5 km (17.9 kph) +150m
ahr:128 max:154 slept:7.5
Cycling 26:00 [3] 8.4 km (19.4 kph) +90m
ahr:111 max:145
Running (Mixed) 30:40 [3] 6.0 km (5:07 / km) +60m 4:52 / km
ahr:136 max:152 shoes: minimalist shoes #1
S&C 30:00 [2]
Running (Road) warm up/down 4:00 [2] 0.75 km (5:20 / km)
shoes: minimalist shoes #1