Training Log Archive: austrianmikeIn the 7 days ending Jun 14, 2015:
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Sunday Jun 14, 2015 #
Event: SOS Colour Coded & ESSOL
Note
Stretching x2
1 PM
Orienteering (SOS High Woods) 41:19 [4] 8.2 km (5:02 / km) +120m 4:42 / km
shoes: Innovate Roclite 212
Decent run, but tired from the late finish last night and made a mistake at #4. Didn't pick a good attackpoint over the short leg and must have missed it by a few admit the many additional paths and vegetation features that wasn't well mapped. Clean apart from that, despite having to fight through man-sized nettles at some point. Hoping to overcome the minor cold I have in the next few days
http://www.stragglers.info/event/20150614.php
http://www.stragglers.info/event/20150614.php
Saturday Jun 13, 2015 #
10 AM
Running (Endurance) 1:29:39 [3] 18.2 km (4:56 / km) +40m 4:52 / km
shoes: Pure Cadence 3 (red)
Friday Jun 12, 2015 #
Note
rhr:47 (rest day)
Stretching x2
Thursday Jun 11, 2015 #
Note
Stretching x3
8 AM
Running (Easy) 25:56 [2] 5.6 km (4:38 / km) +20m 4:33 / km
shoes: Nike Free Run
ITW - no backpack (just the hip pouch for wallet, phone, etc.). Nice and gentle. Beautiful day
5 PM
Running (Easy) 27:10 [2] 5.6 km (4:51 / km) +20m 4:46 / km
shoes: Nike Free Run
HFW - should have had a snack in the afternoon. Ran out of energy half way through
Wednesday Jun 10, 2015 #
Note
Stretching x3
Today was the first structured tempo/ hard session I've managed to do in a while. Plan is to try and get 2-3 quality seasions in per week (1/2 hard + 1 long) in the build up to September. Some of those may be O/Park races, but also need to do intervals/ hills/ etc. It's been missing from my training for quite a bit
Today was the first structured tempo/ hard session I've managed to do in a while. Plan is to try and get 2-3 quality seasions in per week (1/2 hard + 1 long) in the build up to September. Some of those may be O/Park races, but also need to do intervals/ hills/ etc. It's been missing from my training for quite a bit
5 PM
Running (Reps) 35:54 [5] 8.09 km (4:26 / km) +20m 4:23 / km
shoes: Pure Cadence 3 (red)
HFW - no backpack. Structured R-pace intervals as part of the training plan
4 x (200m R, 200m rest, 200m R, 400m rest, 400m R, 200m rest): R @ 3:30-3:35
Data along the Thames Path very erratic due to the poor signal and the need to dodge tourists/ stairs. Even suggests i once rested faster than i ran... Good to do some tempo work regardless
4 x (200m R, 200m rest, 200m R, 400m rest, 400m R, 200m rest): R @ 3:30-3:35
Data along the Thames Path very erratic due to the poor signal and the need to dodge tourists/ stairs. Even suggests i once rested faster than i ran... Good to do some tempo work regardless
Tuesday Jun 9, 2015 #
Note
(rest day)
Stretching x2
Another early start, and won't be home until late tonight. Missing Maryon Park as well, which is a shame
Another early start, and won't be home until late tonight. Missing Maryon Park as well, which is a shame
Monday Jun 8, 2015 #
Note
Stretching x3, Tired today after a short night's sleep (around 6 hrs) and the busy weekend. Really positive week with the encouragement of the parkrace, the SE Sprints win, and a good run on the Surrey Hills. Feeling like the pace is back after a "drained" weekend of the British Sprints and Middle a month ago. Looking forward to the summer and training for the HM in Richmond
6 PM
Running (Easy) 21:58 [2] 4.15 km (5:18 / km) +40m 5:03 / km
shoes: Nike Free Run
Jog around the park/ heath next to the hotel in Rome. Very confusing almost non existent path network, so lots of cross country and ups and downs. Nice in the rain, but it's hot