Training Log Archive: 970130In the 28 days ending Feb 28, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||||||
Wednesday Feb 27, 2019 #
Running 51:55 [3] 11.08 km (4:41 / km) +19m 4:39 / km
shoes: Brooks Ghost 11
Frost looking amazing in the sunshine this morning, loving life
Orienteering training 29:52 [3] 5.69 km (5:15 / km)
shoes: Brooks Ghost 11
4x ~800m sprintervals with jog between them, plus about 1km of control collecting.
Navigating okay on the sprints, and planning ahead reasonably well until the last couple of loops in the really complex bit where some sub-optimal routes happened when I got to the control without a plan for the next leg, generally fairly happy though.
Tuesday Feb 26, 2019 #
Running wu/cd 24:53 [3] 4.76 km (5:14 / km)
shoes: Brooks Ghost 11
Running 45:43 [3] 8.84 km (5:10 / km) +24m 5:06 / km
shoes: Brooks Ghost 11
6x (0:45 [0:45 jog] 0:45 [0:45 jog] 2:15 [2:15 jog])
Shorter reps to try and get legs going a bit faster but quite a lot of rest so felt okay. Such a nice day, feeling like summer.
Monday Feb 25, 2019 #
Cycling 1:11:41 [3] 31.18 km (26.1 kph) +74m
Such a nice day, wish I didn’t have work to get back to.
Strength and Conditioning 15:00 [3]
Sunday Feb 24, 2019 #
Running 1:27:57 [3] 17.97 km (4:54 / km) +59m 4:49 / km
shoes: Brooks Ghost 11
A bit coughy and legs feeling a bit tired from yesterday, felt quite slow but actually a decent pace and such a nice day to be outside
Saturday Feb 23, 2019 #
Running wu/cd 33:45 [3] 6.41 km (5:16 / km)
shoes: Brooks Ghost 11
Running 49:33 [3] 9.86 km (5:02 / km)
shoes: Brooks Ghost 11
3.2km [800m jog] 2x1.6km [800m jog, 3:00] 4x400 [1:00]
Thought I’d got past the cold but a bit mucussy on the first two reps and coughing quite a bit. Breathing settled down a bit after that though and was running with/just behind Heather for the later reps.
Friday Feb 22, 2019 #
Swimming 1:00:00 [3] 2.3 km (26:05 / km)
300 wu, 100 pull,100 kick
300 drills
200, 4x100, 4x100, 4x50, 4x50 with decreasing rest
100cd
Breathing not the best but generally feeling much better than the past few days, head feeling much less cloudy which is nice.
Running wu/cd 20:20 [3] 3.92 km (5:11 / km)
shoes: Brooks Ghost 11
Strength and Conditioning 30:00 [3]
Wednesday Feb 20, 2019 #
Orienteering training 53:27 [3] 6.32 km (8:27 / km) +52m 8:07 / km
(sick) shoes: Inov8 X Talon
Still quite bunged up with cold so not going particularly fast, nice area in general and navigating okay when I focussed on the compass.
Monday Feb 18, 2019 #
Cycling 1:05:20 [3] 26.93 km (24.7 kph) +78m
Note
(sick)
Sunday Feb 17, 2019 #
Running 1:27:51 [3] 17.63 km (4:59 / km) +20m 4:57 / km
shoes: Brooks Ghost 11
New route that I hadn’t done before, but actually very nice and not as much tarmac as I was expecting. Legs feeling quite tired from yesterday so this felt very much like a slow plod, surprised it was a reasonable pace overall.
Saturday Feb 16, 2019 #
Running wu/cd 27:45 [3] 5.12 km (5:25 / km)
shoes: Brooks Ghost 11
Running 39:00 [3] 7.09 km (5:30 / km) +70m 5:15 / km
1x big lap tempo with 2 hills [~2:30]
6x 40s hill reps [~1:20] [~4:00]
1x big lap tempo with 2 hills
Felt good on the first big lap and pushing well on the hill reps, then felt super tired for the start of the second lap but managed to finish reasonably strong. Good session.
Calves seemed okay in spikes today as well which was good.
Friday Feb 15, 2019 #
Swimming 1:00:00 [3] 2.4 km (25:00 / km)
400 wu inc 200pull 100kick
300 drinks
2x (400, 200, 100) fast
300cd
Good session, need to get legs kicking a bit harder more consistently. Forgot my goggles so had to borrow a pair which didn’t fit very well so had water in one eye for most of the time, which was a bit annoying.
Strength and Conditioning 30:00 [3]
Different exercises each time except for tricep dips which we did twice.
Thursday Feb 14, 2019 #
Running 56:50 [3] 10.83 km (5:15 / km)
shoes: Brooks Ghost 11
Nice and easy, such a beautiful evening to be out
Wednesday Feb 13, 2019 #
Strength and Conditioning 30:00 [3]
Cycling 49:37 [3] 20.8 km (25.2 kph)
Orienteering training 29:47 [3] 2.75 km (10:50 / km)
shoes: Brooks Ghost 11
A lot of very steep slidey banks so not moving quickly, but decent quality training. Some terrible navigation at the beginning but did improve once I’d got used to the map.
Tuesday Feb 12, 2019 #
Running wu/cd 25:37 [3] 5.04 km (5:05 / km)
shoes: Brooks Ghost 11
Running 43:04 [3] 8.69 km (4:57 / km) +26m 4:53 / km
shoes: Brooks Ghost 11
2x (6x 2:00 [1:30]) [3:00]
Trying to jog rests as much as possible. Feeling good, legs getting a bit tired by the end but not too far behind Heather which was nice.
Monday Feb 11, 2019 #
Running 47:59 [3] 10.09 km (4:45 / km) +18m 4:43 / km
shoes: Brooks Ghost 11
Legs feeling good, enjoying the sunshine.
Sunday Feb 10, 2019 #
Running 1:34:33 [3] 18.45 km (5:07 / km) +43m 5:04 / km
shoes: Brooks Ghost 11
Bit further than planned but felt good, will try and get some more of these longer ones in over the next few weeks.
Saturday Feb 9, 2019 #
Running wu/cd 10:27 [3] 2.06 km (5:04 / km)
shoes: Inov8 X Talon
Orienteering training 1:10:49 [3] 10.7 km (6:37 / km) +120m 6:16 / km
shoes: Inov8 X Talon
Decent run, felt like I was moving well through the terrain and the distance didn’t feel like a long way. Navigationally pretty easy, messed a couple up early on due to not using compass and assuming I could just read the contours, but then some decent compass after that except at 16.
Friday Feb 8, 2019 #
Swimming 1:00:00 [3] 2.3 km (26:05 / km)
200pull, 200kick as wu
300 drills
2 x (50easy 50hard 100 easy 100hard 200easy 200hard)
200cd
Never really felt like I got warmed up, much prefer just swimming to doing drills
Strength and Conditioning 30:00 [3]
Quite an easy session pre Icenian but still good
Thursday Feb 7, 2019 #
Running 1:10:31 [3] 13.08 km (5:23 / km) +32m 5:20 / km
shoes: Brooks Ghost 11
Wednesday Feb 6, 2019 #
Running 49:01 [3] 10.1 km (4:51 / km) +22m 4:48 / km
shoes: Brooks Ghost 11
Tuesday Feb 5, 2019 #
Running wu/cd 26:22 [3] 4.96 km (5:19 / km)
shoes: Brooks Ghost 11
Running 28:00 [3] 5.96 km (4:42 / km)
shoes: Brooks Ghost 11
Monday Feb 4, 2019 #
Cycling 1:03:49 [3] 26.99 km (25.4 kph) +82m
Legs feeling tired but got it done, nice and sunny.
Front of shins feeling a bit sore today and yesterday evening, not really sure why, possibly related to tight calves? Not a problem for this though.
Strength and Conditioning 30:00 [3]
May mix this up at some point
Sunday Feb 3, 2019 #
Running 1:05:36 [3] 12.65 km (5:11 / km) +96m 5:00 / km
shoes: Brooks Ghost 11
Very easy detox run from the hotel around an assortment of cycle paths and footpaths.
Saturday Feb 2, 2019 #
Running wu/cd 23:03 [3] 4.32 km (5:20 / km) +48m 5:03 / km
shoes: Brooks Ghost 11
Running 26:57 [3] 6.06 km (4:27 / km) +69m 4:12 / km
Not my best race, went out too hard because I got stuck in at the start and then slowed down quite a lot over the course of the race, didn't feel like I could push on the hills either which was annoying given that I've been faster on the hills in training (where they exist). Just about an improvement from last year though.
Friday Feb 1, 2019 #
Swimming 1:00:00 [3] 2.6 km (23:05 / km)
700wu, 400, 2x200, 2x100, 400, 2x200, 100cd
With one 25m in each 100 harder than the others.
Felt good, trying not to go all out on any to keep the whole session fairly easy pre tomorrow, getting faster relative to the others towards the end which was nice (although probably them getting tired).