Training Log Archive: austrianmikeIn the 7 days ending Feb 12, 2014:
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Wednesday Feb 12, 2014 #
Note
Stretching x2
7 PM
Running (Warm Up) 12:20 [2] 2.4 km (5:08 / km)
shoes: Pure Cadence 3
From work > St Paul's > down to Thames Path at Southward Bridge
Running (Tempo) 16:34 [4] 4.0 km (4:09 / km)
shoes: Pure Cadence 3
From Tower Bridge to Lime Kiln. Felt quite easy. "Comfortable hard". 4:05, 4:13, 4:10, 4:06
Running (Warm down) 6:13 [2] 1.1 km (5:39 / km)
shoes: Pure Cadence 3
Lime Kiln to waitrose
Tuesday Feb 11, 2014 #
Note
Stretching x3, legs still a little sore. Feeling a bit drained
Orienteering race (Street-O) 1:02:59 [4] 13.77 km (4:34 / km) +80m 4:27 / km
shoes: Pure Cadence 3
Good run. Felt light and bouncy despite the legs still being sore (mainly my right hip) right up until running. Made a couple of silly errors (two shorter dead ends), and misjudged the distance towards the end, so ended up 2:59 (phew!) over. Should have probably left out a 20 and a 10, and then may have made it back on time. Very encouraged by the splits though
6:58 (@4:19), 7:43 (@4:47), 7:04 (@4:23), 7:58 (@4:57), 8:01 (@4:58), 6:56 (@4:18), 7:17 (@4:32), 7:17 (@4:31), 3:43 (@4:09) - left my Garmin behind. Hence times are in miles from the borrowed Garmin
http://sloweb.org.uk/wordpress/wp-content/uploads/...
6:58 (@4:19), 7:43 (@4:47), 7:04 (@4:23), 7:58 (@4:57), 8:01 (@4:58), 6:56 (@4:18), 7:17 (@4:32), 7:17 (@4:31), 3:43 (@4:09) - left my Garmin behind. Hence times are in miles from the borrowed Garmin
http://sloweb.org.uk/wordpress/wp-content/uploads/...
Monday Feb 10, 2014 #
Note
(rest day)
Stretching x3 legs a bit sore today... too much exercise yesterday when tired from skiing
10 PM
Cycling (Boris bike) 15:00 [1]
Bethnal Green to Canary Wharf. Helped loosen the muscles
Sunday Feb 9, 2014 #
Note
Stretching x2, tight after football
11 AM
Running (Endurance) 1:16:24 [4] 16.1 km (4:45 / km)
shoes: Pure Cadence 3
First run in a fornight. Shorter than usual after a week of skiing. Still trying to find my way in these shoes. Often too tight but today i tied them loose and got a blister. The midfoot is the trouble area. Good run otherwise with a nice rhythm. Pushed now and again and towards the end, with all Ks under 5mins. Gusts and headwind helping to yo-yo the times.
4:51, 4:40, 4:55, 6:28 (@4:47),4:42, 4:41, 4:46, 4:48, 4:41, 4:30, 4:59 (TB), 4:33, 4:44, 4:40, 4:19, 4:06 (850m @4:49)
4:51, 4:40, 4:55, 6:28 (@4:47),4:42, 4:41, 4:46, 4:48, 4:41, 4:30, 4:59 (TB), 4:33, 4:44, 4:40, 4:19, 4:06 (850m @4:49)
6 PM
Football (Cup Match) 1:10:00 [3]
Lost 3-1, but played really well. 40mins at RW, 30 at CM. Game finished early
Saturday Feb 8, 2014 #
Skiing 5:00:00 [1]
(injured)
Fell when skiing backwards and twisted my thumb :(. It's now useless
Friday Feb 7, 2014 #
Skiing 1:00:00 [1]