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Training Log: Csmith

In the last 7 days:

activity # timemileskm+m
  Running4 3:20:23 25.32(7:55) 40.75(4:55) 202
  Orienteering3 1:50:35 11.32(9:46) 18.21(6:04) 21416 /24c66%
  Total5 5:10:58 36.63(8:29) 58.96(5:16) 41616 /24c66%
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Tuesday Mar 28 #

Running 1:16:07 [3] 16.0 km (4:45 / km) +31m 4:43 / km

Monday Mar 27 #

Running 20:31 [4] 4.9 km (4:11 / km)

Running hills 6:50 [3] 1.3 km (5:15 / km) +50m 4:25 / km

Running hills 6:46 [3] 1.3 km (5:12 / km) +50m 4:22 / km

Running hills 6:59 [3] 1.3 km (5:22 / km) +50m 4:30 / km

Running 24:10 [2] 4.9 km (4:56 / km) +21m 4:50 / km

One more week of full on training then taking two weeks easy before the JK, JK has been the main focus of the year so far want to go into that feeling really fresh and then see what I can really do. Didn't get time to taper or relax at all before last weekend still building back up after my injury so wasn't fresh at all legs were aching the whole weekend so probably a week or two behind where I'd like to be atm.

Running warm up/down 1:56 [3] 0.4 km (4:50 / km)

Running (Drills) 3:06 [3] 0.6 km (5:10 / km)

Running intervals (Mile rep) 5:49 [5] 1.0 mi (5:49 / mi)

Running intervals (Mile rep) 5:55 [5] 1.0 mi (5:55 / mi)

Running warm up/down 3:11 [3] 0.51 km (6:15 / km)

Sunday Mar 26 #

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)

Orienteering race 56:04 [4] 7.3 km (7:41 / km) +200m 6:45 / km
spiked:16/24c

Consistent but consistently not fast enough, aim was to plan well, plan ahead and make no mistakes, I succeeded in that aim now just need to be doing the same thing while running faster.

Winsplits told me everything I already new, legs were I planned properly were ran well, legs I messed up I didn't have a very clear plan leaving the previous control, needed to maintain the mental planning process though the whole race as it faded near the end. On reflection I played it safe with the running and didn't really push enough at any point, however navigation was massively improved so can push harder next time.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)

Saturday Mar 25 #

Running warm up/down 9:27 [3] 1.81 km (5:13 / km)

Orienteering 20:13 [5] 3.71 km (5:27 / km)

Running warm up/down 2:36 [3] 0.51 km (5:06 / km)

Wednesday Mar 22 #

Orienteering 34:18 [3] 7.2 km (4:46 / km) +14m 4:43 / km

Easy urban stuff taking it really slow and relaxed.

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