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Training Log Archive: Psuba

In the 7 days ending May 29, 2016:

activity # timemileskm+m
  Running4 2:32:36 16.4(9:18) 26.4(5:47) 198
  Urban Orienteering1 36:01 4.43(8:08) 7.13(5:03) 19
  Total4 3:08:37 20.84(9:03) 33.53(5:37) 217
  [1-5]4 3:08:11
averages - sleep:2.5

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Sunday May 29, 2016 #

Note
slept:2.5 (rest day)

Well, not really, especially considering the stupid inconsiderate hotel neighbours partying all night, resulting in only 2.5 hours of sleep for me, then work all day

Saturday May 28, 2016 #

8 AM

Running warm up/down 2:05 intensity: (21 @3) + (1:44 @4) 0.45 km (4:35 / km)
ahr:153 max:160 shoes: Saucony Excursion TR8

Running tempo (Parkrun) 19:38 intensity: (5 @2) + (12 @3) + (31 @4) + (18:50 @5) 4.61 km (4:16 / km) +5m 4:14 / km
ahr:177 max:184 shoes: Saucony Excursion TR8

Lytham Parkrun No.25

4th/166.

Just got there in time, so no proper warm-up, no stretching, had not eaten/drank anything in the morning, so not ideal start. First time here just got out to do some exercise (won't do much the coming week because of full-on Blackpool Dance Festival as every year, that will take up most my time.

Interesting route, not quite the full 5K, and more of a XC feeling with lots of turns and narrow stretches which, as we had to do 3,5 laps meant lots of slowing down for overtaking. Nice little paths around a local lake, woods, undulating a bit too - never too long uphill, just smallish ups and downs to break the rhythm.

In either case started off OK but from about the 2nd Km really felt the lack of prep & fuel, running out of energy and really just trotted through.

Running warm up/down 9:23 intensity: (11 @2) + (29 @3) + (8:43 @4) 1.71 km (5:30 / km) +4m 5:26 / km
ahr:156 max:165 shoes: Saucony Excursion TR8

Thursday May 26, 2016 #

6 PM

Running intervals (Canova) 59:04 intensity: (10 @0) + (1:12 @1) + (1:05 @2) + (13:42 @3) + (27:00 @4) + (15:55 @5) 9.44 km (6:16 / km) +20m 6:12 / km
ahr:155 max:180 shoes: Saucony Excursion TR8

Canova circuits, same as last time, as per Spari training schedule (almost, it was supposed to be on Tuesday).
2,5x(500+100), with 900m jog in between. 500m are targeted at 3:40 pace, 100ms with plyo such as squat jumps, ankle jumps, high knees, high knee jumps.

Cut short after 9 reps as had to go back to hotel.

Wednesday May 25, 2016 #

7 PM

Running warm up/down 7:23 intensity: (35 @1) + (37 @2) + (42 @3) + (5:29 @4) 1.42 km (5:11 / km)
ahr:146 max:159 shoes: Saucony Excursion TR8

Urban Orienteering race (Blue) 36:01 intensity: (7 @0) + (5 @1) + (12 @2) + (28 @3) + (15:55 @4) + (19:14 @5) 7.13 km (5:03 / km) +19m 4:59 / km
ahr:164 max:177 shoes: Saucony Excursion TR8

BOK Urban & Park series race 4, Stoke Gifford, Blue course.

Fun little course, stopped on the way traveling to do this. Can't do more due to work and travel, but run this as decent effort.
7th/52, results: http://www.bristolorienteering.org.uk/sites/defaul...

2-3 mistakes and at times did not push as much as I could have, lost about 2 minutes approx. Could never get close to winning time as we had some elite runners doing this anyway and this was a prep race as far as I am concerned, a perfect one for both the sprint champs (due to the nature of some parts of the course) an middle (due to length).

Running warm up/down 7:44 intensity: (4 @2) + (3:41 @3) + (3:59 @4) 1.28 km (6:02 / km) +11m 5:48 / km
ahr:146 max:154 shoes: Saucony Excursion TR8

Tuesday May 24, 2016 #

6 PM

Running hills (Short hills) 32:21 intensity: (9 @0) + (9 @1) + (11 @2) + (12:37 @3) + (11:06 @4) + (8:09 @5) 5.81 km (5:34 / km) +128m 5:01 / km
ahr:153 max:180 shoes: Saucony Excursion TR8

Wessex training, summer short hills (Talbot Heath).

4-3-2-2-2-3-4 of a pyramid hills (increase/decrease), with run up - jog down.

(Frida/Becca/Dale/Tim/Gavin/Julie). Seemed easier than remembered (is it thanks to yesterdays rest day?) and short. Most uphill reps about 1s faster than last time 3 weeks ago.

Running warm up/down 14:58 intensity: (19 @1) + (7:41 @2) + (6:58 @3) 1.68 km (8:54 / km) +30m 8:10 / km
ahr:126 max:141 shoes: Saucony Excursion TR8

Monday May 23, 2016 #

Note
(rest day)

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