Training Log Archive: АТIn the 7 days ending Jan 15, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jan 15, 2017 #
Running warm up/down 13:42 [1] 1.86 km (7:23 / km) +16m 7:04 / km
shoes: Adidas Adizero Boston 6
Running warm up/down 2:45 [2] 0.46 km (6:03 / km)
shoes: Adidas Adizero Boston 6
Running race 35:42 [5] 10.08 km (3:33 / km) +74m 3:25 / km
shoes: Adidas Adizero Boston 6
Aims: PB (36.57), Sub 36, Sub 35.
Very pleased with how this went, started very controlled through the first 5km just sitting on people's shoulders and never feeling pushed at all. Kept this feeling up till 7km and then started pushing hard up the 2km of hill section, running through quite a few people and feeling very strong. Was expecting a major bonk here like last time but I'd got the pacing right and just continued to feel good. Got onto the final km and just kept strong down the hill into the finish, holding off the guy on my shoulder.
1km Splits:
3.27, 33, 48, 31, 29, 36, 27, 35, 37, 24.
5km Splits:
17.48, 17.41.
(Somewhere the maths has gone wrong here, just taking this off garmin splits)
Nice negative split and overall a very well paced race.
Massive PB on the same course as last time and very pleased to to sub 36. Next stop sub 35.
Running warm up/down 5:57 [1] 1.02 km (5:50 / km) +11m 5:33 / km
shoes: Adidas Adizero Boston 6
Saturday Jan 14, 2017 #
S & C 30:00 [2]
Running warm up/down 14:56 [1] 1.61 km (9:18 / km) +64m 7:46 / km
shoes: Inov8 X Talon 225
Orienteering 41:37 [2] **** 4.87 km (8:33 / km) +174m 7:15 / km
spiked:8/13c shoes: Inov8 X Talon 225
Map / Results
Unbelievable scrappage tonight, was very poor in the circle. However my aim of having a good picture for the whole leg worked went very well. Only problem was that the focus on picture and not direction lead to some mistakes and then there was the problem of spiking the control which seemed beyond me on most legs. Need to make a better final picture and have clear attack points! (also a bit of compass wouldn't go amiss)
Running warm up/down 9:57 [1] 1.35 km (7:23 / km) +15m 7:00 / km
shoes: Inov8 X Talon 225
Stretching/ Rolling 15:00 [0]
Friday Jan 13, 2017 #
Stretching/ Rolling (Full.) 22:00 [0]
(rest day)
Thursday Jan 12, 2017 #
Running warm up/down 10:20 [1] 1.4 km (7:22 / km) +5m 7:15 / km
shoes: Inov8 X Talon 225
Running intervals 9:46 [4] 2.29 km (4:16 / km) +7m 4:12 / km
shoes: Inov8 X Talon 225
Along forest track, wind (and thus hail) in face on second one. Finishing off any life left in the legs, couldn't face a third. Maybe next week.
Orienteering 48:36 [2] **** 5.92 km (8:12 / km) +337m 6:23 / km
spiked:21/26c shoes: Inov8 X Talon 225
Map / Results
The 5% height climb rule was out the window within the first 4 controls: savage from Matt Volkes as per.
Nav was good at best, quite poor in places and never really got into it, probably because my legs wouldn't do any more than a shuffle. Also mis-punched a boulder which had a control on either side of it, would have expected accepted I should have read control descriptions if I'd had loose ones for my arm. This is think is what I need to work on next, CDs and using them properly.
Wednesday Jan 11, 2017 #
Running long 1:26:50 [3] 14.48 km (6:00 / km) +739m 4:47 / km
shoes: Inov8 X Talon 225
New route to get some more hills in around the Loweswater fells, was good until my waste men compatriots who hadn't brought any jackets got caught out by horizontal hail/sleet which was a) Very painful b) freezing and c) caused a whiteout. Zac bailed, me and Dan (who I'd lent my spare jacket to) made quick work of the final climb and then descended like madmen into the woods to get out of the micro storm.
Felt fairly comfortable throughout, although these hills always take it out if the legs. Will see if I'm up for some intervals tomorrow, hopefully I won't be ill after that run.
Also very confident that either me or my heart rate monitor is broken, given it claimed a max HR of 208 today...
Stretching/ Rolling 14:00 [0]
Tuesday Jan 10, 2017 #
XT 45:00 [2]
slept:9.0
Running warm up/down 16:51 2.46 km (6:52 / km) +39m 6:22 / km
ahr:137 max:165 shoes: Adidas Adizero Boston 6
Running 29:10 5.92 km (4:56 / km) +3m 4:55 / km
ahr:164 max:192
The rep was out for the first half up a slight hill then U turn and back to set the partner off. Garmin measured most reps slightly longer than 400m. Made the rookie error of going too hard at the start, legs feeling tired after about 5 reps but grinder it out and got the heart rate up at the end which was the main thing. We managed 12 reps each, had to back off in the middle so as to not completely bonk and put in an alright effort at the end. Good session.
Running warm up/down 15:04 2.64 km (5:42 / km) +18m 5:31 / km
ahr:157 max:171 shoes: Adidas Adizero Boston 6
Stretching/ Rolling (Stretching) 14:00 [0]
Monday Jan 9, 2017 #
Running 30:55 [1] 5.29 km (5:50 / km) +69m 5:29 / km
shoes: Adidas Adizero Boston 6
S & C (Gym) 50:00 [2]
shoes: Nike Lunaracer+ 3
Stretching/ Rolling 30:00 [0]