Training Log Archive: RHFIn the 7 days ending Sep 4, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Sep 4, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Running warm up/down 10:59 [2] 2.01 km (5:28 / km)
Orienteering race 45:23 [4] 10.27 km (4:25 / km)
shoes: Brooks Racer ST5
Really enjoyed the first 2/3 of the course. Fun area with some intricate school, grounds and old city. The end was a bit dull, long very similar legs in a housing estate. Felt tired too but managed to get one ofthe fastest splits on the long uphill leg. A couple of small mistakes, one minor hesitation in the circle (+30s) and another route choice/missed gap (+30s).
Location for Hot Fuzz, ran through a few places I recognize "for the greater good"
Running warm up/down 9:03 [2] 1.75 km (5:10 / km)
shoes: Brooks Racer ST5
Saturday Sep 3, 2016 #
Running warm up/down 11:36 [2] 2.16 km (5:22 / km)
shoes: Brooks Vapor 2 2016
Orienteering race 18:02 [4] 4.3 km (4:12 / km)
shoes: Brooks Vapor 2 2016
Wrong choice of shoes, there was a lot of damp grass. Was choosing route choices based on the terrain.
Running warm up/down 10:05 [2] 2.1 km (4:48 / km)
shoes: Brooks Vapor 2 2016
Running warm up/down 13:06 [2] 2.4 km (5:27 / km)
Plan was to settle into the first sprint and take the second harder.
Orienteering race 18:05 [5] 4.39 km (4:07 / km)
shoes: Brooks Vapor 2 2016
4th overall for the combined two races
Worked harder from the start, trying to gain on my 1 minute man. Good route choices at the start and caught him just after the bridge. Lost about 1 minute as I didn't see an uncrossable fence and ran straight to control 18. Had to double round (some punched through the fence). Otherwise, some solid sprint orienteering.
Running warm up/down 7:59 [2] 1.76 km (4:32 / km)
shoes: Brooks Vapor 2 2016
Friday Sep 2, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Running 31:51 [3] 6.4 km (4:59 / km)
shoes: Brooks 14
Testing out the ankle after Wednesday. It felt okay, no serious pain but an annoying click! Think it'll be suspectable to turning again so need to be careful and strengthen it up.
Bring on the weekend and my first Orienteering in 2 months!
Thursday Sep 1, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Wednesday Aug 31, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Cycling 22:00 [2] 8.0 km (2:45 / km)
Note
(injured)
Twisted my ankle and lost. Rubbish
Cycling 23:00 [2] 8.0 km (2:53 / km)
Tuesday Aug 30, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Cycling 22:00 [2] 8.0 km (2:45 / km)
Running warm up/down 20:44 [2] 4.1 km (5:03 / km)
shoes: Brooks Vapor 2 2016
Running intervals 21:13 [5] 5.15 km (4:07 / km)
shoes: Brooks Vapor 2 2016
Legs felt very tight, especially hamstrings. Session was meant to be 8 but was struggling and dropping off the pace. Decided it was better to call it a day and only do 6. Almost consistently average, bar the final rep.
Running warm up/down 13:54 [2] 2.44 km (5:42 / km)
shoes: Brooks Vapor 2 2016
Monday Aug 29, 2016 #
Yoga/Stretching/S&C 1:00:00 [1]
40 mins in the garden gym, mainly leg strength work
Cycling 30:00 [2] 10.0 km (3:00 / km)