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Training Log Archive: АТ

In the 7 days ending Apr 9, 2017:

activity # timemileskm+mload
  Running5 2:38:39 18.8(8:26) 30.26(5:15) 67096.4
  Orienteering2 1:22:45 8.16(10:09) 13.13(6:18) 50935 /38c92%66.0
  Stretching/ Rolling5 1:22:00
  S & C3 46:4811.7
  XT1 30:0015.0
  Total14 6:40:12 26.96 43.39 117935 /38c92%189.1
  [1-5]9 5:18:12
averages - sleep:8.2

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Sunday Apr 9, 2017 #

10 AM

Running warm up/down 3:30 intensity: (2:17 @1) + (1:13 @2) 0.46 km (7:33 / km) +38m 5:21 / km
ahr:137 max:157 shoes: Inov8 X Talon 225 #2

Orienteering tempo 53:56 intensity: (37 @1) + (2:52 @2) + (31:15 @3) + (19:12 @4) **** 8.72 km (6:11 / km) +349m 5:09 / km
ahr:170 max:181 spiked:20/23c (sick) shoes: Inov8 X Talon 225 #2

Galoppen - Barrow Fell (JK Day 2 2015) - Map / Results

Went to bed feeling a bit grim and wasn't any better this morning, just bunged up and have a raw throat which isn't nice. Decided that some nav practise today would be fine, can rest until I'm better now anyway.

Started well through the tricky bit of forest, then onto the fell for a bit of a blast although didn't feel like I could push coz of how rough I felt. Lost time in 5 in the circle and then again at 11, just too much running and didn't read the map enough which was annoying. Apart from that the fell was fine just a bit wobbly on some legs like up the hill to 8, need to just get on the compass.

Into the woods for the final section, slowed down and got the nav right, planning ahead well and found a good flow. Messed up the last one, standing still on the path for 15s not sure where on it I was #TD1 problems.

Overall a decent technical performance and felt like I had a good balance of nav to running, even if when I got running I felt crap:/
9 PM

Stretching/ Rolling 15:00 [0]

Saturday Apr 8, 2017 #

4 PM

Running 46:14 intensity: (14:47 @1) + (28:56 @2) + (2:31 @3) 9.54 km (4:51 / km) +150m 4:30 / km
ahr:148 max:162 slept:10.0 shoes: Adidas Adizero Boston 6

Plodding, feeling like bloody shite.

Friday Apr 7, 2017 #

7 AM

S & C (Maintenance) 13:44 [1]
ahr:91 max:113 slept:9.0 (rest day)

HR high, combination of rest needed, heart being dodge and could be getting ill. Double rest day could be coming up.
8 PM

S & C (Core) 20:04 [1]
ahr:104 max:131 (rest day)

HR still up.
9 PM

Stretching/ Rolling (Full) 20:00 [0]

Thursday Apr 6, 2017 #

6 PM

Running warm up/down 13:38 intensity: (4:11 @1) + (8:30 @2) + (57 @3) 2.34 km (5:49 / km) +25m 5:32 / km
ahr:147 max:162 shoes: Adidas Adizero Boston 6

Heart/ lungs been feeling weird again this week, so breathing more than usual.

Running race 17:14 intensity: (9 @1) + (6 @2) + (40 @3) + (3:15 @4) + (13:04 @5) 5.08 km (3:23 / km) +32m 3:17 / km
ahr:187 max:195 slept:9.0 shoes: Adidas Adizero Boston 6

Keswick AC 5km time trail.

16.54 through Garmin 5km then a bit longer till the 'end' of their 5km. Legs still tired so was hard to push but just hung onto Sam for the first 4km then died in the last km, before slowing a lot after Garmin recorder 5km. Splits: 3.23, 20, 19, 22, 29.

Need to get to a race to get an official sub 17, but all things considered (hillyish + tired legs + it not being a race), not too bad.

Running warm up/down 13:04 intensity: (54 @1) + (9:22 @2) + (2:48 @3) 2.61 km (5:00 / km) +33m 4:42 / km
ahr:155 max:164 shoes: Adidas Adizero Boston 6

Someone nicked ma OMM jacket from where I left it at the start so a bit of angry searching then plodded off.
9 PM

Stretching/ Rolling 14:00 [0]

Wednesday Apr 5, 2017 #

7 AM

S & C (Maintenance) 13:00 [1]
ahr:89 max:113 slept:8.0

5 PM

Running warm up/down 4:20 intensity: (3:22 @1) + (58 @2) 0.59 km (7:19 / km) +36m 5:36 / km
ahr:128 max:153 shoes: VJ Supra 2

Orienteering 28:49 intensity: (4:10 @1) + (10:17 @2) + (14:22 @3) *** 4.41 km (6:32 / km) +160m 5:32 / km
ahr:156 max:170 spiked:15/15c shoes: VJ Supra 2

LOC Tech Race - Sales Bank - Map / Results

Just going through the full process at a slower speed. Forest was very nice and I was naving well for the most part but was as wobbly as a sack of potatoes on some of the legs in the open, and kept feeling like I was always playing catch up with the map reading. Also missed #7 but went back to re-run it on the cool down and it was definitely in the wrong place. Didn't feel great physically, been feeling weird the past few days, probs from belgium :/

Running warm up/down 12:20 intensity: (4:49 @1) + (5:39 @2) + (1:52 @3) 1.91 km (6:28 / km) +69m 5:28 / km
ahr:147 max:167 shoes: VJ Supra 2

Tuesday Apr 4, 2017 #

7 AM

XT 30:00 [2]
slept:9.0

Another 50. Still feeling quite tired.
6 PM

Running warm up/down 13:51 intensity: (10:12 @1) + (1:41 @2) + (1:58 @3) 1.93 km (7:10 / km) +63m 6:10 / km
ahr:138 max:167 shoes: Inov8 X Talon 225

Running hills 13:11 intensity: (10 @1) + (2:15 @2) + (5:26 @3) + (4:34 @4) + (46 @5) 2.02 km (6:32 / km) +175m 4:34 / km
ahr:170 max:186 shoes: Inov8 X Talon 225

Keswick AC - 7 * 45s hills [Jog down recovery]

Their session was 16 reps but was only planning on 8 or 10, legs feeling dead after 7 and had slowed considerably on the last two so called it a day. Nice little lactate pumper although quads are feeling tired from all the hills lately.

Running warm up/down 21:17 intensity: (13:24 @1) + (7:53 @2) 3.77 km (5:39 / km) +51m 5:18 / km
ahr:140 max:157 shoes: Inov8 X Talon 225

9 PM

Stretching/ Rolling 13:00 [0]

Monday Apr 3, 2017 #

9 PM

Stretching/ Rolling 20:00 [0]
slept:4.0 (rest day)

Got back at 3am this morning and had to go to school in the morning so pretty tired all day. Took the rest day because the chances off getting ill atm are quite high with no sleep and just the time of year for it, being sensible.

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