Training Log: Blue fox

Note
rhr:57

Had a lot of sleep and having a rest day as I'm so tired!

Orienteering race 30:34 [5] 4.2 km (7:17 / km)

Very very tired and running 1st leg. Everything was a bit disorganised in the morning with setting up and so didn't really focus or think about the race - didn't know how far it would be until 5 mins before I started!
Had a good run - really enjoyed the area and the course was good. A lot of people were making mistakes because they were running too fast. Ended up following someone most of the way unintentionally - I was still map reading. Came in 6th in the group behind the leader.
Ever so tired afterwards.

Running warm up/down 5:00 [3]

Orienteering race (BUCs individual) 1:03:43 [5] 7.4 km (8:37 / km)
shoes: Twisters 3

Ever so tough - I knew that it would be hard work, though not that tough! Much better preparation from last week - more nervous and better focus though not great - maybe because I was helping out.
A bit hesitant to no. 1 and dropped too low. Too far across for no.8 though didn't quite understand how the contours worked. No. 10 was very long and all the way back up the hill and by that point I was already shattered. The next few controls were just horrible all up and downhill Though I didn't make any mistakes as was being careful as I knew that I was tired. Should have taken a go-gel or something, but for some reason I didn't think that I would need one at the start. It was also really really hot and did want a drink as well. Anne caught me up 3 controls from the end and then ran away from me but that last bit I didn't do much running up the hill! Quite surprised with my time as I was certain that I would have been a lot slower though did want to do better position-wise.
Overall quite a good run - much better navigation!

Running warm up/down 20:00 [3] 2 km (10:00 / km)
shoes: Twisters 3

Running warm up/down 25:00 [3]
rhr:54

Easy jog just to keep my legs ticking over - felt quite bouncy!

Cycling 30:00 [4] 6.5 mi (4:37 / mi)
rhr:51

Continuous and verying degree of resistance - level 4-7. kept it around 90 rpm averagge but went up to 100rpm for last 5 mins. Probably should have taken a map to make it more interesting.

C • and know where you were goi... 1

Running intervals (Short hill) 28:00 [5] 3.5 km (8:00 / km)
ahr:163 max:176 rhr:56

3 sets of 5 sprint uphill (110m) and jog back down recovery - walk back down recovery inbetween sets. Felt really good and ran them properly, the last set really hurt;
32, 32, 32, 31, 31
31, 33, 31, 32, 32,
31, 32, 31, 31, 30

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Didn't feel very good when I woke up but dranks loads of water so I think the cold is shifting now.