Training Log Archive: LeakieIn the 7 days ending Sep 1, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Sep 1, 2019 #
Running warm up/down 15:12 2.84 km (5:21 / km) +4m 5:19 / km
ahr:124 max:150 shoes: Saucony iso
Orienteering 14:41 3.41 km (4:18 / km)
ahr:169 max:187 shoes: Adizero adios (blue)
Ahh loved this area. Really fast flat running interspersed with little technical bits. I think I nailed the route choices & really went for it on the nice long legs. Apart from taking a slightly dodgy direction leaving 3 I don’t think there were too many more seconds to save - chuffed with that
Running warm up/down 8:18 1.6 km (5:12 / km)
ahr:142 max:169 shoes: Adizero adios (blue)
Running warm up/down 10:05 1.74 km (5:48 / km)
ahr:127 max:139 shoes: Adizero adios (blue)
Orienteering 12:33 2.94 km (4:16 / km)
ahr:159 max:190 shoes: Adizero adios (blue)
Really top weekend though. Would 10/10 recommend for sprint fans.
Running warm up/down 9:38 1.84 km (5:14 / km)
ahr:137 max:159 shoes: Adizero adios (blue)
Saturday Aug 31, 2019 #
Running warm up/down 17:13 3.22 km (5:21 / km) +5m 5:18 / km
ahr:124 max:139 shoes: Saucony iso
Orienteering 18:27 3.86 km (4:47 / km) +52m 4:29 / km
ahr:169 max:181 shoes: Adizero adios (blue)
Another really fun area. Super tricky control pick to start (came out of this 10s down on Ursula), then into the park for faster route choice legs. Missed some of the microroute choices & died on the steep banks, but managed to pull back up to equal time by the run through (2/3 of the way round the course). Struggled physically in the last 5mins though (it was a long sprint) dropping some seconds on the hill & also when I got stuck in a bush 25-26!
Pretty satisfied though. Starting to see similar themes with the areas I need to work on technically which was the aim of the weekend.
Running warm up/down 16:57 3.08 km (5:30 / km) +30m 5:15 / km
ahr:134 max:152 shoes: Adizero adios (blue)
Friday Aug 30, 2019 #
Running warm up/down 21:47 4.39 km (4:58 / km) +2m 4:57 / km
ahr:136 max:151 shoes: Saucony iso
Orienteering 16:29 3.63 km (4:32 / km) +33m 4:21 / km
ahr:172 max:191 shoes: Adizero adios (blue)
Really cool area with lots of different parts requiring different orienteering techniques. Aim was to read my descriptions and not set off anywhere without a full plan & I’m pretty happy with the execution (although I had lots of small 2-3s time losses where I wasn’t fully on top of planning ahead which frustrate me, but I’m glad I’m no longer satisfied with a ‘good’ race). I definitely bleed time in these twisty stair-filled areas.
Did have one big mistake when I was knackered at the end & missed the passage way to 16. Knew the control was on the floor below but there was no way down from where I popped out & I wasn’t sure what I’d done or where I was. According to the splits I lost 40(?!!) seconds to Ursula Kadan on this leg, eek. Not good. Need to focus right to the end. Luckily everyone else made some big errors too & i was running just a tiny bit faster.
Running warm up/down 12:53 2.39 km (5:23 / km)
ahr:136 max:146 shoes: Adizero adios (blue)
Thursday Aug 29, 2019 #
Note
Planned to do an afternoon run but was up at 4am for a flight & absolutely dead after like two hours of sightseeing in the sun.
Wednesday Aug 28, 2019 #
Note
(rest day)
Tuesday Aug 27, 2019 #
Gym 40:00 [1]
Running warm up/down 18:30 3.48 km (5:19 / km) +63m 4:52 / km
ahr:124 max:137 shoes: Saucony iso
Running 24:04 6.12 km (3:56 / km)
ahr:151 max:187 shoes: Saucony iso
Running warm up/down 17:25 3.3 km (5:17 / km) +23m 5:06 / km
ahr:135 max:148 shoes: Saucony iso
Monday Aug 26, 2019 #
Running 1:00:32 11.92 km (5:05 / km) +96m 4:53 / km
ahr:155 max:161 shoes: Saucony iso