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Training Log Archive: АТ

In the 7 days ending Mar 10, 2019:

activity # timemileskm+mload
  Running6 4:56:20 35.4(8:22) 56.96(5:12) 513144.0
  S & C2 2:00:0030.0
  Stretching/ Rolling7 1:45:00
  Orienteering2 1:23:16 8.46(9:51) 13.62(6:07) 48336 /39c92%70.3
  XT2 1:00:0015.0
  Drills2 20:005.0
  Total15 11:24:36 43.86 70.58 99636 /39c92%264.3
  [1-5]8 9:39:36
averages - sleep:9.5

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MoTuWeThFrSaSu

Sunday Mar 10, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)
 
12 PM

Running warm up/down 10:31 intensity: (5:00 @1) + (5:31 @2) 1.78 km (5:55 / km) +40m 5:19 / km
shoes: VJ Bold 9

Drills 10:00 [1]
shoes: VJ Bold 9

Orienteering race 49:17 intensity: (24:17 @3) + (25:00 @4) *** 7.98 km (6:11 / km) +241m 5:22 / km
spiked:24/24c shoes: VJ Bold 9

Northern Champs - Wharncliffe - 2nd



Slow and clean was the story of today. Chest feeling grim after a week of illness which I've just been trying to ignore, legs not too fresh unsurprisingly so physically not my finest hour.
However, I kept in control the whole way, maybe not the fastest of techniques but it got the job done which is all that matters. Really enjoyed the course tbh, a nice tekky slope, just would have been nicer if it was a bit more runnable! Anyways a decent days work.

Running warm up/down 10:00 intensity: (5:00 @1) + (5:00 @2) 1.59 km (6:17 / km)
shoes: VJ Bold 9

9 PM

Stretching/ Rolling 15:00 [0]

Saturday Mar 9, 2019 #

11 AM

Running 1:00:00 intensity: (17:01 @1) + (35:01 @2) + (7:55 @3) + (3 @4) 11.85 km (5:04 / km) +110m 4:50 / km
ahr:143 max:173 slept:10.0 shoes: NB Zante V4

Easy 60' + 4 * 20s [40s] strides.
Very nice day out and happily bumped into Mr Hudd who I ran with for a while!
9 PM

Stretching/ Rolling 15:00 [0]

Friday Mar 8, 2019 #

2 PM

XT (Elliptical) 30:00 [1]
ahr:100 max:119 slept:9.0 shoes: Salomon S-Lab Sonic

Post gym on the elliptical, flew by.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

Just kept it all nice and easay.
9 PM

Stretching/ Rolling 15:00 [0]

Thursday Mar 7, 2019 #

6 PM

Running 35:40 intensity: (17:15 @1) + (17:03 @2) + (1:22 @3) 6.65 km (5:22 / km) +120m 4:55 / km
ahr:136 max:157 shoes: NB Summit KOM

Orienteering 33:59 intensity: (2:16 @1) + (13:53 @2) + (17:50 @3) *** 5.64 km (6:02 / km) +242m 4:58 / km
ahr:153 max:169 spiked:12/15c slept:10.0 shoes: NB Summit KOM

FWTN - Whinney Hill.



Very good fun, thank you Mr Wilson (Felix). Steasy round, pretty good except for a big hesitation going to 10 and not seeing the last control, so lost time there.

Running 24:47 intensity: (5:46 @1) + (19:01 @2) 4.53 km (5:28 / km) +68m 5:05 / km
ahr:140 max:153 shoes: NB Summit KOM

10 PM

Stretching/ Rolling 15:00 [0]

Wednesday Mar 6, 2019 #

1 PM

XT (Swimming) 30:00 [1]
slept:9.0

Solo lunch time swim. Slept in this morning but the extra sleep is probably no bad thing!
3 PM

Running 1:00:04 intensity: (21:35 @1) + (36:05 @2) + (2:24 @3) 11.71 km (5:08 / km) +146m 4:50 / km
ahr:139 max:161 shoes: NB Summit KOM

Real easy Meadows + Blackford. Legs tired to begin but a bit better by the end :)
10 PM

Stretching/ Rolling 15:00 [0]

Tuesday Mar 5, 2019 #

5 PM

Running warm up/down 17:51 intensity: (8:51 @1) + (9:00 @2) 3.49 km (5:07 / km) +2m 5:06 / km
shoes: NB Zante V4

Drills 10:00 [1]
shoes: NB Fuelcell Impulse

Running intervals 24:00 intensity: (8:00 @2) + (8:00 @4) + (8:00 @5) 5.35 km (4:29 / km)
shoes: NB Fuelcell Impulse

5 * 1km [2'].

Kept it fairly controlled this week for many a reason. Jobs a good one.

Running intervals 2:58 intensity: (2:10 @2) + (48 @5) 0.47 km (6:22 / km)
shoes: NB Fuelcell Impulse

4 * Strides.

Running warm up/down 20:08 intensity: (10:00 @1) + (10:08 @2) 3.5 km (5:45 / km)
shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Monday Mar 4, 2019 #

5 PM

Running 30:21 intensity: (15:00 @1) + (15:21 @2) 6.05 km (5:01 / km) +27m 4:55 / km
shoes: NB Zante V4

Pre + post gym. Visited lidl on the way back so my bag was heavy with lots of tasty scran. Only the single 30 mins today, easy week incoming.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

Pretty decent session. Fun stuff as per.
10 PM

Stretching/ Rolling 15:00 [0]

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