Training Log Archive: RichIn the 7 days ending May 9, 2010:
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Sunday May 9, 2010 #
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 X Talon 212 (1)
Orienteering race 1:15:00 [5] *** 13.5 km (5:33 / km) +470m 4:44 / km
spiked:27/33c slept:2.0 shoes: Inov8 X Talon 212 (1)
Set off completely on my own not knowing our position. Was in a bit of a tired daze at the start and lost ~45s on a very easy no1 through poor direction. Was then solid for the most part through the first loop except 30s at 6 where the control was in the wrong place. Had 20-30s errors on 16, 18, 22 and 23 mainly through mental tiredness. Saw the swedish running coming out of the second butterfly near the end so knowing he was around 90s ahead put my foot down a little but made a 3:40 error on a 100m leg through carelessness. That turned a reasonable run into a poor one but with very little sleep (if any) I felt I did ok for the most part and I was obviously running strong. SL = 12.2km
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 X Talon 212 (1)
Saturday May 8, 2010 #
Orienteering race 18:00 [5] 3.6 km (5:00 / km) +70m 4:33 / km
spiked:16/16c shoes: Inov8 X Talon 212 (1)
Decent run no real mistakes but got bad stomch ache towards the end. SL = 3.2km
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)
Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Inov8 X Talon 212 (1)
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X Talon 212 (1)
Orienteering race 14:00 [5] 3.3 km (4:15 / km) +70m 3:50 / km
spiked:13/13c shoes: Inov8 X Talon 212 (1)
Started just a couple of seconds behind Kris Jones, Sminty and James Tullie. Hodgo started 30s ahead and screwed up no.1 so we quickly formed a pack with John Rocke also joining the party by No.4. Did well not to get into the race too much and ran my own race for the most part. The rest pulled ahead on a longer leg when my route was slightly slower and then just cruised in to the finish. Decent navigation again with minimal errors. SL = 2.9km
Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)
Friday May 7, 2010 #
Note
(rest day)
Thursday May 6, 2010 #
Cross Training warm up/down (Cycling) 5:20 [2]
Strength and Conditioning 22:00 [1]
Flexibility 5:00 [0]
Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: Nike Pegasus+ 26
Running intervals 42:00 [4] 8.0 km (5:15 / km) +50m 5:05 / km
shoes: Nike Pegasus+ 26
Continuous and completed 4 sets.
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Nike Pegasus+ 26
Flexibility 10:00 [0]
Wednesday May 5, 2010 #
Running long 1:51:27 [3] 21.6 km (5:10 / km) +320m 4:48 / km
ahr:137 max:154 shoes: Nike Pegasus+ 26
Note
Tuesday May 4, 2010 #
Cross Training (Cycling) 5:00 [2]
Strength and Conditioning 26:00 [1]
weight:71.9kg
Running warm up/down 15:00 [3] 2.2 km (6:49 / km) +10m 6:40 / km
shoes: Nike Pegasus+ 26
Running intervals (grass) 38:00 [4] 7.2 km (5:17 / km) +60m 5:04 / km
ahr:148 max:175 rhr:44 shoes: Nike Pegasus+ 26
1:43 - 158/166
1:42 - 150/168
1:42 - 150/170
1:39 - 157/172
1:42 - 153/170
1:43 - 151/170
1:40 - 155/169
1:40 - 157/172
1:39 - 157/172
1:41 - 158/171
1:39 - 153/171
1:35 - 158/175
Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike Pegasus+ 26
Flexibility 12:00 [0]
Monday May 3, 2010 #
Running 45:00 [2] 8.2 km (5:29 / km) +100m 5:10 / km
shoes: Inov8 X Talon 212 (1)