Training Log Archive: ShmintyIn the 7 days ending May 15, 2016:
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Sunday May 15, 2016 #
Orienteering 15:02 [2] 2.57 km (5:51 / km)
shoes: Inov8 X-talon 212
Running 5:30 [2] 1.3 km (4:14 / km)
shoes: Inov8 X-talon 212
Orienteering 8:53 [5] 2.23 km (3:59 / km) +65m 3:29 / km
shoes: Asics
Orienteering 9:41 [5] 2.16 km (4:29 / km) +55m 3:59 / km
shoes: Inov8 X-talon 212
Park/Woods
Nice to do a non urban sprint on a decent map! Good fun.
Running 6:22 [2] 1.12 km (5:41 / km)
shoes: Inov8 X-talon 212
Orienteering 6:53 [5] 1.67 km (4:07 / km) +45m 3:38 / km
shoes: Inov8 X-talon 212
2-10.5 on reserve course
Running 14:53 [2] 2.29 km (6:30 / km)
shoes: Inov8 X-talon 212
Saturday May 14, 2016 #
Running 14:43 [2] 2.75 km (5:21 / km)
shoes: Inov8 X-talon 212
Running 4:14 [3] 1.03 km (4:07 / km)
shoes: Inov8 X-talon 212
Running 5:13 [2] 0.72 km (7:15 / km)
shoes: Inov8 X-talon 212
Orienteering 9:14 [5] 2.2 km (4:12 / km) +70m 3:37 / km
shoes: Inov8 X-talon 212
'Qualifier'
A lot hillier than I remember. First half downhill. Then back up, 70m. Fairly straightforward nav. Wierdly pace was same in first and second half.
Running 5:02 [2] 0.73 km (6:54 / km)
shoes: Inov8 X-talon 212
Orienteering 12:19 [5] 2.76 km (4:28 / km) +100m 3:47 / km
shoes: Inov8 X-talon 212
Scrappy.
Running 23:14 [2] 3.9 km (5:57 / km)
shoes: Inov8 X-talon 212
Warm down course
Friday May 13, 2016 #
Running 32:02 [2] 6.21 km (5:10 / km)
shoes: Brooks Cascadia 5
Thursday May 12, 2016 #
Running 15:17 [2] 2.89 km (5:17 / km)
shoes: Brooks Cascadia 5
Drills 15:00 [1]
Running 5:55 [4] 1.66 km (3:34 / km)
shoes: Asics
Running 13:16 [5] 4.6 km (2:53 / km)
shoes: Asics
6x100m
2.59
2.57
2.54
2.56
~15s for 100s
Aim was 2.55s for first 3 and a bit quicker on last. So a bit off but there was a fair wind blowing across the track which was a bit frustrating as the reason I'm making an effort to go to this track is for some consistency.
At least this week calves felt normal for the 100s. In hindsight probably didn't push as hard in the session as last weeks 600s, not sure if that is a good or a bad thing.
Also made more mistakes on the o planning this week. Need to work out a way of comparing performances on these sessions.
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks Cascadia 5
Wednesday May 11, 2016 #
Running 41:24 [2] 8.04 km (5:09 / km)
shoes: Brooks Cascadia 5
Felt a lot more lively in 100+ mile weeks.
Strength and Conditioning 30:00 [1]
Tuesday May 10, 2016 #
Running 17:04 [2] 3.44 km (4:58 / km)
shoes: Brooks 4
Running 1:05 [2] 0.19 km (5:42 / km)
shoes: Inov8 X-talon 212
Orienteering 17:46 [5] 4.96 km (3:35 / km)
shoes: Inov8 X-talon 212
Ran faster than previously which is no real surprise. Couldn't get to #12 as they were demolishing the old pub so add another 20s for that. Also took the shortest way to 14 now I know there is a gap but surprisingly was only 4s quicker. Dry underfoot.
02/03/13 19.03 5.03km 3.47m/km (L5)
27/10/13 20.58 5.08km 4.08m/km (L4)
07/12/14 20.10 5.17km 3.54m/km (L4)
08/02/15 18.47 5.08km 3.42m/km (L5)
11/05/16 17.46 4.96km 3.35m/km (L5) (+20s for #12)
1. 19
2. 39
3. 29
4. 1.02
5. 1.50
6. 42
7. 34
8. 28
9. 42
10. 39
11. 21
12. 28
13. 1.03
14. 28
15. 40
16. 27
17. 24
18. 52
19. 24
20. 10
21. 1.16
22. 42
23. 23
24. 25
25. 22
26. 21
27. 1.08
28. 25
F. 4
Running 14:35 [2] 2.53 km (5:46 / km)
shoes: Inov8 X-talon 212
Running 11:05 [2] 2.04 km (5:26 / km)
shoes: Inov8 X-talon 212
Orienteering 20:00 [3] 3.5 km (5:43 / km)
shoes: Inov8 X-talon 212
Running 13:10 [2] 2.22 km (5:56 / km)
shoes: Inov8 X-talon 212
Running 6:57 [2] 1.24 km (5:36 / km)
shoes: Brooks 4
Orienteering 16:00 [4] 3.57 km (4:29 / km)
shoes: Brooks 4
Not sure I got anything out of this. Tired + slippy + a lot of traffic. Also managed to run round loop at end wrong way.
Monday May 9, 2016 #
Running 1:00:52 [2] 9.46 km (6:26 / km)
shoes: Inov8 X-talon 212