Training Log Archive: bartholemeuIn the 7 days ending Sep 22, 2014:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||
Monday Sep 22, 2014 #
Strength & Conditioning 30:00 [3]
Sunday Sep 21, 2014 #
Running 8:58 1.47 km (6:05 / km) +22m 5:40 / km
ahr:129 max:141 shoes: Adidas Adios Boost
Orienteering race (London City Race) 1:13:32 ***** 15.12 km (4:52 / km)
ahr:154 max:173 shoes: Adidas Adios Boost
Entered the mens elite.
First 20 controls were fine, little 10-20 second errors here and there, not ideal routes, and not a very racey first kms, but not too stressful, and while not fast, was turning the legs over, and knew where i was at all times.
As soon as i came into the barbican at 21 started making BIG errors (i know everyone struggled, but i really suffered), and just could not figure the map out. I was pretty much walking from 21-28.
Have since sat down with the map and can see what i should have been doing, and that it actually does make sense, but i have no idea how people could have figured that out while running... I had to stop and hold the map 5cm from my face at times to check on routes, and i have good eyes.
Meh, i think i came about 60/70, which i guess is what i should expect on a very technical map... wasn't really any chance in the last 8 controls for my speed to make up for my mistakes.
Need to try and learn something, but i guess the only thing i've learnt is if its complicated, and i dont have a plan at a control to completely stop and look at the map for 5-10 seconds... probably worth it.
Running long 47:52 10.03 km (4:46 / km) +15m 4:44 / km
ahr:149 max:165 shoes: Adidas Adios Boost
Saturday Sep 20, 2014 #
Cycling 41:46 16.66 km (23.9 kph) +57m
ahr:133 max:151 shoes: Willier Izoard
Cycling long 2:39:02 69.6 km (26.3 kph) +743m
ahr:133 max:168 shoes: Willier Izoard
Legs a little more tired than i would have expected, but made it through.
Beautiful place to ride
Cycling 43:16 18.25 km (25.3 kph) +53m
ahr:132 max:154 shoes: Willier Izoard
Friday Sep 19, 2014 #
Cycling (Commute) 30:00 [1] 7.0 km (14.0 kph)
Swimming long 1:00:06 [4] 3.3 km (18:13 / km)
Felt quite relaxed and would spend about 4 lengths concentrating on a particular technique. Mainly the last portion of stroke and elbows up.
Very happy with 3.3km
Thursday Sep 18, 2014 #
Cycling (Commute) 12:00 [1] 3.0 km (15.0 kph)
Running 1:01:07 [3] 12.81 km (4:46 / km) +23m 4:44 / km
shoes: Adidas Adios Boost
Nice to go a bit further than the regular lunch run
V.nice consistent relaxed pace
Wednesday Sep 17, 2014 #
Cycling (commute) 12:00 [1] 3.0 km (15.0 kph)
Running 42:29 [4] 10.06 km (4:13 / km) +28m 4:10 / km
shoes: Adidas Adios Boost
Been meaning to try this for a while.
Starting at 4:30, tried going 10s quicker each km (which was harder to get accurate than i thought it would be
Made it down to around 3:30 (6km) before blowing up, which i'm pretty happy with (would have been good to finish the k), considering glutes are still VERY tight from circuits on Monday
Think next time i'll start slower (around 5m/k) to replicate the long distance fatigue a little more.
threw in 1km stint after the finish to make the most of it.
fun workout!
Cycling (Commute) 44:57 [1] 13.19 km (17.6 kph) +35m
Swimming (Lftc technique class) 1:00:00 [1] 1.0 km (1:00:00 / km)
Big Toes together when kicking
Get forearm vertical before applying pressure
Hand down, but fingers not necessarily curled
Leave elbow where it is until arm is vertical
Should feel in lats
2nd half of stroke hand should be facing back wall
3rd position sculling, elbows up and upper arms flat out to sides.
Dogpaddle drills
Tuesday Sep 16, 2014 #
Cycling 1:19:22 36.29 km (27.4 kph) +164m
ahr:140 max:175 shoes: Willier Izoard
PB'd the 3km loop around rotherhithe which is a great sign, and otherwise quite a pleasant ride, although i didn't quite have good enough lights on to feel completely comfortable.
Great to get on the bike.