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Training Log Archive: Psuba

In the 7 days ending Mar 5, 2017:

activity # timemileskm+m
  Running5 5:31:52 37.24(8:55) 59.93(5:32) 1434
  Orienteering1 1:16:42 6.51(11:47) 10.48(7:19) 221 /21c100%
  Total5 6:48:34 43.76(9:20) 70.42(5:48) 143621 /21c100%
  [1-5]5 6:48:02

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

8 AM

Running warm up/down 7:16 intensity: (2 @0) + (5 @1) + (9 @2) + (38 @3) + (6:22 @4) 1.4 km (5:12 / km) +3m 5:08 / km
ahr:148 max:154 shoes: VJ iRock 2016

Orienteering race 1:16:42 intensity: (4 @1) + (1:23 @2) + (12:20 @3) + (1:02:21 @4) + (34 @5) ***** 10.48 km (7:19 / km) +2m 7:19 / km
ahr:153 max:168 spiked:21/21c shoes: VJ iRock 2016

Juniper Cup 2017 Spring, M40 day 2

5th/21 - http://www.astrois.hu/boroka-tavasz/2017/BOR-TAV20...

But lost lots in navigation, so not that happy - clearly lots of others have lost even more. Physically suffering from the tough run yesterday but I wasn't expecting fast running from myself either. The navigational mistakes (estimating about 10 mins) can partially be explained with the maze like very difficult detailed terrain, see routegadget:
http://rg.mtfsz.hu/cgi-bin/reitti.cgi?act=map&...

Well, good practice.

Saturday Mar 4, 2017 #

7 AM

Running warm up/down 4:18 intensity: (7 @0) + (7 @1) + (4 @2) + (46 @3) + (3:14 @4) 0.89 km (4:49 / km) +12m 4:31 / km
ahr:149 max:159 shoes: VJ iRock 2016

Running race 2:12:56 intensity: (10 @2) + (10 @3) + (1:31:01 @4) + (41:35 @5) 24.31 km (5:28 / km) +783m 4:43 / km
ahr:164 max:176 shoes: VJ iRock 2016

Pilis Trail 2017 Half +

4th / 248 so very good, much better result than expected. Not usually running trail races so had no idea what time to expect, but targeted something between 2:15 and 2:30, having completed in 2:12 - I am chuffed.

I was taking it very steady on the uphill walking most of the steep climbs to avoid bonking, but given that I was OK in the end (in fact I started overtaking people in the last 1/3rd), I probably could have pushed those a bit more. Took my own water + gels so did not stop at the refreshment stations for refuel and managed it well throughout.

Results:
http://sportident.hu/20170304_PilisTrail_reszidok....

I was planning to push to a 4:30 pace / considering climbs it is just an effort-based plan) and I think I sort of managed that too.

Friday Mar 3, 2017 #

7 AM

Running 43:58 intensity: (16 @0) + (51 @1) + (1:38 @2) + (16:54 @3) + (24:19 @4) 7.26 km (6:04 / km) +228m 5:14 / km
ahr:147 max:165

Recovery "3 hills" jog Gellert / Nap / Castle hills but taking it quite steady to recover for tomorrow.

Thursday Mar 2, 2017 #

6 AM

Running hills 1:11:52 intensity: (10 @1) + (1:43 @2) + (7:34 @3) + (47:31 @4) + (14:54 @5) 13.53 km (5:19 / km) +375m 4:40 / km
ahr:158 max:173

Budapest up to water tower and back, "usual" training route from my youth. Seem to be getting somewhat faster going up relative to last times so that is good feedback.

Tuesday Feb 28, 2017 #

5 PM

Running warm up/down 32:35 intensity: (4 @1) + (14 @2) + (1:27 @3) + (24:03 @4) + (6:47 @5) 6.59 km (4:56 / km) +25m 4:51 / km
ahr:159 max:168 shoes: Adidas Supernova Glide

To Uni for Wessex training

Running intervals 31:21 intensity: (7 @0) + (9:05 @1) + (4:47 @2) + (1:24 @3) + (2:55 @4) + (13:03 @5) 4.71 km (6:39 / km) +2m 6:39 / km
ahr:140 max:177 shoes: Adidas Supernova Glide

Wessex training, 4x 1K intervals.

3:50, 3:53, 3:39, 3:47 (ran half of these with a backpack)

Running warm up/down 7:36 intensity: (21 @2) + (5:56 @3) + (1:19 @4) 1.25 km (6:05 / km) +8m 5:54 / km
ahr:139 max:151 shoes: Adidas Supernova Glide

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