Training Log Archive: RichIn the 7 days ending Sep 20, 2009:
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Sunday Sep 20, 2009 #
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Twister #2
Orienteering race 49:19 [4] *** 8.4 km (5:52 / km) +160m 5:22 / km
max:176 spiked:18/21c shoes: VJ Twister #2
The aim was to focus on the orienteering process and not to run too hard and planning on going out for some extra training afterwards. Worked pretty well and orienteering nicely until I didn't see a path on the map which was hidden by the circle at #18 and lost 10-20s. I then lost 1min on #19 but changing my route choice because of the dense vegetation, cutting in too early and having to create my own tracks through the thick brambles and bracken. Thought I had choosen the wrong way around the lake to the last control but as I lost ~30-40s overshooting and was on 27s behing Hodgo who had the fastest split it seams my route was the better one. Probably because the paths were better and there wasn't lots of public, dogs and prams.
So until 900m from the end it was almost perfect navigationally. Forgot to start watch for HR but it was generally around 160-165 so in the range I was looking for.
Running 31:37 [3] 5.0 km (6:19 / km) +75m 5:53 / km
ahr:135 max:152 shoes: VJ Twister #2
Saturday Sep 19, 2009 #
Running warm up/down 30:00 [1] 2.5 km (12:00 / km) +50m 10:55 / km
shoes: Asics
Running race 21:13 [5] 6.05 km (3:30 / km) +75m 3:18 / km
ahr:184 max:191 shoes: Asics
Felt much better than in recent races and reasonably happy with the time.
Orienteering warm up/down 42:20 [3] *** 7.0 km (6:03 / km) +115m 5:35 / km
ahr:150 max:163 spiked:15/17c shoes: Asics
Friday Sep 18, 2009 #
Note
(rest day)
Thursday Sep 17, 2009 #
Running intervals 39:46 [4] 9.0 km (4:25 / km) +60m 4:17 / km
ahr:159 max:184 shoes: Asics
The planned session was short efforts of around 150m hard the ~100m recovery. However, at this stage I didn't think the session would be too beneficial and didn't want to knacker my self out before the road relays on Saturday. Instead I did a continuous loop doing that hard sections at ~5km pace and the recovery section at ~5min/km. Really starting to feel much better when running now like I was in the summer. Think it has just taken a while to get over the flu. Laps of ~800m with 1min recovery:
2:38 - 155/167
2:41 - 156/170
2:39 - 162/174
2:42 - 158/172
2:39 - 162/173
2:37 - 162/173
2:36 - 164/177
2:41 - 161/174
The lap was then shortened to ~500m and had 30s recovery between:
1:33 - 156/172
1:36 - 155/175
1:29 - 166/178
1:30 - 168/177
1:23 - 168/182
Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Asics
Wednesday Sep 16, 2009 #
Cross Training (football) 1:00:00 [3]
shoes: Asics
Tuesday Sep 15, 2009 #
Running intervals 40:00 [5] 8.0 km (5:00 / km) +50m 4:51 / km
ahr:161 max:185 shoes: Asics
1:00 - 138/163
1:02 - 157/171
1:01 - 153/172
0:59 - 156/175
1:00 - 160/176
0:59 - 159/177
1:01 - 154/171
0:58 - 156/180
0:57 - 161/181
1:00 - 162/176
0:56 - 164/180
0:58 - 167/180
0:59 - 165/178
1:00 - 159/176
1:02 - 161/176
1:02 - 159/172
1:03 - 152/168
1:00 - 155/175
0:59 - 162/177
0:54 - 168/183
Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Inov8 Flyroc 310