Training Log Archive: HitnHopeIn the 7 days ending Apr 8, 2018:
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Sunday Apr 8, 2018 #
1 PM
Hill reps 39:11 [4] 5.1 km (7:41 / km) +150m 6:42 / km
shoes: Brooks Beasts 5
Formby dunes. Found a hill to run up & down 12x. About 8m each time. Then a 10min recovery jog & back for 5 more reps. With Jill, who was slogging up at great speed.
Saturday Apr 7, 2018 #
9 AM
parkrun 25:19 [4] 5.0 km (5:04 / km) +20m 4:58 / km
shoes: Asics Gel Hyper Tri
Ellenbrook Fields. Big puddle just before 4k cost at least 10s. Otherwise a good hard run. And a local pb.
Wednesday Apr 4, 2018 #
11 AM
Gym warm up/down 10:00 [1]
Bike
12 PM
Gym 26:47 [5] 5.0 km (5:21 / km)
shoes: Asics Gel Hyper Tri
12 x Intervals on the treadmill. 300m fast (<5 min k) with 100m recovery and about 5 90-second rests. Fastest pace was 4:30. Didn't like the 100m recovery - too difficult to alter the pace quickly enough. Won't be doing this again. More like 10 x (300+200) or something.
1 PM
Gym 29:52 [4] 5.0 km (5:58 / km) +30m 5:48 / km
shoes: Asics Gel Hyper Tri
Tried to mimic Ormskirk parkrun by adding a 2% gradient for 300m or so in each k at about the same places as on the actual course while maintaining a steady 6m pace. Very hard work after already having done 5k intervals.
Monday Apr 2, 2018 #
10 AM
Orienteering race 51:20 [3] *** 4.2 km (12:13 / km) +145m 10:25 / km
spiked:18/20c shoes: VJ Bold
JK Relays - M165+ with Jon C & Quentin. Messed up two controls near the end of a muddy course in cold damp conditions. Not paying careful enough attention. No 18 was close to a control from yesterday but I still took a minute to sort it out. 19 was buried in rhododendrons, and I didn't find the right way in.