Training Log Archive: АТIn the 7 days ending Jan 20, 2017:
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Friday Jan 20, 2017 #
Stretching/ Rolling 25:00 [0]
(rest day)
Thursday Jan 19, 2017 #
Note
slept:9.0
Running warm up/down 12:15 [1] 1.4 km (8:47 / km) +45m 7:34 / km
shoes: Inov8 X Talon 225
Orienteering tempo 32:36 [4] ** 6.11 km (5:20 / km) +230m 4:30 / km
spiked:16/18c shoes: Inov8 X Talon 225
Map / Results
Bit of an easy course so just turned up the intensity a bit, felt good and pushed the whole way. Focus being on clear plans and using my control descriptions, very good although most the times it was just a case of point and shoot. Only wobbles coming at #3, entering too high and #7 where my intentional banana to the Marsh got a bit too big for my liking. Ah well, knew what I was doing just should have tried to stick closer to that red line.
On another note, had planned on some intervals beforehand but no good places to do it, and didn't fancy any terrain ints.
Running warm up/down 14:17 [1] 2.69 km (5:19 / km) +47m 4:53 / km
shoes: Inov8 X Talon 225
Stretching/ Rolling 15:00 [0]
Wednesday Jan 18, 2017 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X Talon 225
Orienteering 30:12 [3] *** 4.0 km (7:33 / km) +150m 6:21 / km
spiked:11/14c shoes: Inov8 X Talon 225
Results / Map
Aims: Try and take best routes and micro routes, have a clear plan, using big simple features.
Went alright, cooked up 1 because I miss judged my using of the force, a hard skill at night. Only other slight wobbles were my bailing on my plan because of some crags to #10 and so having no plan for a while... and taking the wrong track at one point which was very embarrassing. Nice evening, only worry was right ankle feels quite stiff.
Stretching/ Rolling 15:00 [0]
Tuesday Jan 17, 2017 #
Running warm up/down 13:20 [2] 2.12 km (6:18 / km) +25m 5:57 / km
shoes: Adidas Adizero Boston 6
Running intervals 33:04 [4] 8.32 km (3:59 / km) +61m 3:50 / km
shoes: Adidas Adizero Boston 6
3.47 min/km
3.38 min/km
3.39 min/km
Took it easier than usual, just sitting in behind people for most of the 5 mins out section, then keeping the same pace when they flagged, then running behind and through people on the 5 mins back. Never pushed it, kept everything around threshold me thinks because it never really hurt. Good fun running round the streets, few people and cars to be dodging and constantly jumping on and off the pavements.
Legs don't feel too dead tbh, hopefully haven't over done it with Sunday and this.
Running warm up/down 7:36 [1] 1.12 km (6:47 / km) +15m 6:22 / km
shoes: Adidas Adizero Boston 6
Stretching/ Rolling 12:00 [0]
Monday Jan 16, 2017 #
S & C (Gym) 1:00:00 [2]
shoes: Nike Lunaracer +3 SP16
Made some of the harder stuff easier but mostly just good work, although the exercises ain't getting easier!
Running 28:48 [2] 6.0 km (4:48 / km) +60m 4:34 / km
shoes: Nike Lunaracer +3 SP16
Stretching/ Rolling (full) 28:00 [0]
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]