In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||12|| 6:45:39|| 52.29||(7:45)|| 84.15||(4:49)|| 575|
| ||Orienteering||4|| 3:42:26|| 21.79||(10:12)|| 35.08||(6:20)|| 975||90c|
| ||Core/Strength||3|| 1:23:19|
| ||Drills||1|| 1:02:09|| 0.75||(1:22:36)|| 1.21||(51:19)|
| ||Total||16|| 12:53:33|| 74.84|| 120.44|| 1550||90c|
Running warm up/down 30:49  5.77 km (5:21 / km) +23m 5:14 / km
ahr:111 max:172 shoes: Ascis Cumulus
Running tempo 15:34  5.02 km (3:06 / km) +28m 3:01 / km
ahr:118 max:189 shoes: Nike Racing Flats
Hit-out at Northampton Parkrun with Dom, who is tapering for a half marathon next week. Started hard and was off the front, with Dom catching up at around 2km in and sharing the lead. Started to tie up in the final km through the crowds, and Dom moved clear by around 5 seconds before the finish, but pleased with the time and felt strong. 15.32 on the official results.
Dropped the planned session afterwards to recover a bit more from the past week of training.
Running warm up/down 22:04  4.66 km (4:44 / km) +24m 4:37 / km
ahr:155 max:171 shoes: Ascis Cumulus
Running 33:17  6.72 km (4:57 / km) +68m 4:43 / km
ahr:139 max:183 shoes: X-talon 225 (red)
Easy shake-out, feeling pretty tired but just ticking along.
Running 50:44  11.25 km (4:31 / km) +119m 4:17 / km
ahr:155 max:175 shoes: Saucony Triumph 4
Easy recovery run at lunch. Legs pretty cooked after last night.
Running warm up/down 20:00  4.35 km (4:36 / km)
ahr:110 max:175 shoes: New Balance Vazee Pace (Grey)
Running 24:17  5.05 km (4:48 / km) +31m 4:40 / km
ahr:162 max:183 shoes: Ascis Cumulus
Easy shake out from work before spending the day helping the new joiner - I am no longer the newbie in the team.
Running warm up/down 17:16  3.08 km (5:36 / km)
ahr:136 max:171 shoes: New Balance Vazee Pace (Grey)
Running intervals 29:36  7.32 km (4:03 / km)
ahr:137 max:197 shoes: New Balance RC800
Intervals - 400, 800, 1200, 1600, 1200, 800, 400.
Legs felt pretty tired but felt quite up for it. Aiming for 72's and very pleased to be pretty consistent after my largest 7 days rolling ever and some big days at the training camp. Legs didn't get turning over too well on the final 4, so maybe need a few more strides to get the leg turnover going.
Times - 68, 2.21, 3.37, 4.50, 3.36, 2.20, 65.
Running warm up/down 14:29  3.01 km (4:49 / km)
ahr:159 max:171 shoes: New Balance Vazee Pace (Grey)
Good first camp with the new club, lots learnt and plenty to work on. Some pretty big days so need to make sure I don't get too run down now I'm back at work.
Running 34:53  8.1 km (4:18 / km) +59m 4:09 / km
ahr:163 max:178 shoes: Saucony Triumph 4
Running 37:02  7.41 km (5:00 / km) +81m 4:44 / km
ahr:143 max:182 shoes: X-Talon 225 (Green)
Easy explore with Duncan.
Drills 1:02:09  1.21 km (51:19 / km)
ahr:97 max:150 shoes: Ascis Cumulus
Running warm up/down 10:52  2.06 km (5:17 / km) +37m 4:50 / km
ahr:154 max:176 shoes: Ascis Cumulus
Easy activation with Marten whilst we were waiting to finish breakfast duty.
Running warm up/down 10:18  1.61 km (6:23 / km)
ahr:145 max:173 shoes: VJ Bold 9
Orienteering 45:18  *** 7.35 km (6:10 / km) +286m 5:10 / km
ahr:151 max:169 20c shoes: VJ Bold 9
Mass Start diamonds. Generally pretty good for this. Had to hunt around for a couple of the tapes, but only 2 real errors in the circle. Things starting to fall into place, and loved dropping through the rocks feeling confident with the navigation.
Running warm up/down 15:53  2.63 km (6:02 / km) +36m 5:39 / km
ahr:150 max:169 shoes: Ascis Cumulus
Easy jog back to the accommodation with Hector and Marten, nice morning out.
Running 12:28  2.04 km (6:06 / km) +42m 5:32 / km
ahr:145 max:171 shoes: Ascis Cumulus
Orienteering intervals 22:07  *** 5.18 km (4:16 / km) +58m 4:03 / km
ahr:148 max:172 24c shoes: Ascis Piranha
Sprintervals - final session of the camp. Legs felt pretty gone, but nav was good. Only two errors came when a dog went absolutely mental at me right next to a couple of junctions I went through a few times.
Running warm up/down 12:35  2.3 km (5:29 / km) +20m 5:15 / km
ahr:135 max:149 shoes: Ascis Cumulus
Orienteering long 1:45:02  *** 14.37 km (7:19 / km) +439m 6:21 / km
ahr:138 max:163 26c shoes: X-Talon 225 (Green)
Easy long-O on Sunday's long distance course, taking it easy after yesterday. A bit passive in places, maybe from not taking it full gas, and getting a bit annoyed by all the green that I kept getting stuck in. Struggled on a couple of the shorter ones as I lost focus near the end. Need to remember to keep the head up and spot the features.
Running warm up/down 13:32  1.77 km (7:39 / km) +7m 7:31 / km
ahr:136 max:175 shoes: VJ Bold 9
Orienteering 49:59  *** 8.18 km (6:07 / km) +192m 5:28 / km
ahr:147 max:169 20c shoes: VJ Bold 9
Afternoon Middle Distance.Felt very good for the first half of this, hitting 1-7 nice and cleanly. A little high on 8, but back n it on 9 and 10. Drifted left with poor direction, trying to get the head up too much and not reading enough to 11. Then came the errors, missing 12 and 13 in the circle, despite being right on top of them at points, then 14 and 15 slightly to. Johan shadowed me fro 15-finish, and mostly it was ok, but I kept losing 5+ seconds in the circle hunting a bit (16, 19).
Need to take an extra second at my final attackpoint to sure up and go again, that seems to be the issue - just rushing in.
all weeks |