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Training Log: OJ

In the last 7 days:

activity # timemileskm+m
  Running6 4:33:56 32.77(8:22) 52.74(5:12) 1478
  Cycling3 2:26:46 627
  Orienteering1 2:17:35 15.01(9:10) 24.15(5:42) 988
  Circuits2 20:00
  Yoga1 10:00
  Total12 9:48:17 47.78 76.89 3093
  [1-5]11 9:00:11
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Thursday May 25 #

7 AM

Cycling 30:00 [1]

IW, HFW.
12 PM

Running 53:26 [2] 11.21 km (4:46 / km) +256m 4:17 / km

Cruising on a hot lunchtime.
7 PM

Circuits 10:00 [1]

Wednesday May 24 #

8 AM

Cycling 30:00 [1]

IW, HFW.
7 PM

Running 1:16:51 intensity: (46:51 @2) + (30:00 @5) 12.5 km (6:09 / km) +678m 4:50 / km

Half-hour of power. 5xPlummet trying to keep each down 'n up inside 6mins with no recovery. Five was fine; I reckon 6 would have been possible, but no way I could have lasted the full hour! Something to work towards?

Tuesday May 23 #

6 AM

Cycling 1:26:46 intensity: (46:46 @2) + (30:00 @3) + (10:00 @4) +627m

IW including a couple of experimental tabata sets. Not sure I got these quite right and found the 10 secs recoveries difficult to achieve on a hill. Also need to think about coinciding the end of the set with the top of a climb to avoid slowing to a crawl.

34km
2 PM

Running 30:11 [2] 6.29 km (4:48 / km) +83m 4:30 / km

Lunchtime jog.
7 PM

Yoga 10:00 [1]

Monday May 22 #

12 PM

Running 48:06 [0] 10.01 km (4:48 / km) +275m 4:14 / km

Sunday May 21 #

2 PM

Running 50:22 [2] 9.73 km (5:11 / km) +186m 4:44 / km

Slow and steady home from the fairground.
7 PM

Circuits 10:00 [1]

Saturday May 20 #

6 PM

Orienteering 2:17:35 [4] 24.15 km (5:42 / km) +988m 4:44 / km

Mini mountain marathon in Dovedale. Well that was pure pleasure. A fantastic venue, all previously unexplored territory to me, and a nice challenging course. I set out to get them all whatever the cost and sure enough ended up pretty late in spite of running pretty hard most of the way. Not sure even now what the optimum route is - it is a near-impossible puzzle to solve, particularly in the heat of the race. On reflection my route is probably not too bad. I had a few dithering moments, but other than that I think it was probably impossible in the 2 hours, for me at least.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

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