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Training Log Archive: RHF

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m
Running	8	3:58:20	28.23	(8:26)	45.44	(5:15)
Yoga/Stretching/S&C	5	2:25:00
Orienteering	2	1:39:25	9.48	(10:29)	15.25	(6:31)	150
Cycling	4	1:31:08	19.88	(4:35)	32.0	(2:51)
Total	18	9:33:53	57.59		92.69		150

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Sunday Mar 13, 2016 #

10 AM

Running warm up/down 4:14 [2] 0.8 km (5:17 / km)
shoes: X-Talon 212 2015

Warm up jog. Ran out of time and distracted by people so a bit rushed. Maybe made me too pumped up for first control.

Orienteering race 1:14:15 [5] 12.15 km (6:07 / km) +150m 5:45 / km
shoes: X-Talon 212 2015

CSC Heat Holland's Wood

12 PM

Running warm up/down 13:15 [2] 2.42 km (5:29 / km)
shoes: X-Talon 212 2015

Cool down jog with Alice after hanging around a bit.

3 PM

Orienteering 25:10 [2] 3.1 km (8:07 / km)
shoes: X-Talon 212 2015

Control collecting. One had been collected already = ages faffing and doubting position.

Saturday Mar 12, 2016 #

2 PM

Yoga/Stretching/S&C 30:00 [1]

Stretch and core strength.

Friday Mar 11, 2016 #

8 AM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Cycle in via Lee Lane. Felt pretty fast.

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Lee Lane

7 PM

Yoga/Stretching/S&C 45:00 [1]

Stretch and leg strength work

Thursday Mar 10, 2016 #

6 PM

Running warm up/down 9:43 [2] 1.78 km (5:28 / km)
shoes: Brooks Vapor 2 2015

Warm up jog to Jons and some drills. Could've done with a bit more (especially drills and strides)

7 PM

Running hills 19:59 [5] 4.12 km (4:51 / km)
shoes: Brooks Vapor 2 2015

Ridgemount hills 20 mins 11 reps
Just the two smaller hills and not 100% effort. It still felt pretty tough (maybe hills always are) but I felt pretty good after and today (day later). Some of the reps were up there with the fastest I've done them.

Running warm up/down 21:18 [3] 3.79 km (5:37 / km)
shoes: Brooks Vapor 2 2015

Long warm down around Romsey. Ridgemount is a hard place to get the warm up in. Good to do a couple of miles to shake the legs out. Pace pretty consistent.

10 PM

Yoga/Stretching/S&C 20:00 [1]

Wednesday Mar 9, 2016 #

7 AM

Running 1:08:15 [3] 12.97 km (5:16 / km)
shoes: Brooks Vapor 2 2015

Long run into work, down the Test Valley.

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Baddesley. Pretty tough into the wind.

10 PM

Yoga/Stretching/S&C 25:00 [1]

Tuesday Mar 8, 2016 #

8 AM

Cycling 23:08 [2] 8.0 km (2:54 / km)

Cycle in via Baddesley. Legs and bike felt heavy and slow.

6 PM

Running 33:03 [3] 5.86 km (5:38 / km)
shoes: Brooks Vapor 2 2015

Long walk up run to the track

7 PM

Running intervals 23:17 [5] 4.85 km (4:48 / km)
shoes: Brooks Vapor 2 2015

10x400m 78-81s [1min]
A bit faster as we go into summer speed. 7 of the reps had <1s variation which I'm very pleased with. Majority of the session running on my own into the wind/rain. Legs a bit achey in places, didn't run last week and did some good walking in the Lakes

Running warm up/down 12:54 [2] 2.41 km (5:21 / km)
shoes: Brooks 14

Heavier rain and getting a bit cold

Monday Mar 7, 2016 #

4 PM

Running 32:22 [3] 4.0 mi (8:06 / mi)
shoes: Brooks 14

Post run work to Nursling church. First run in a week! Legs felt okay but a bit heavy.

5 PM

Yoga/Stretching/S&C 25:00 [1]

5 mins WU dynamic before run
5 mins WD static
15 mins stretch at home

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