Training Log Archive: 970130In the 31 days ending May 31, 2019:
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| We | Th | 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 | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday May 31, 2019 #
Running 47:07 [3] 9.57 km (4:55 / km)
shoes: Brooks Ghost 11
Running wu/cd 9:31 [3] 2.01 km (4:44 / km)
shoes: Brooks Ghost 11
Strength and Conditioning 30:00 [3]
Thursday May 30, 2019 #
Swimming 1:00:00 [3] 2.2 km (27:16 / km)
500wu inc 100kick and 100pull
300 drills
2x 100, 2x 200, 400, 200
100cd
Feeling tired to start with but better on the longer ones, need to kick more while actually swimming.
Wednesday May 29, 2019 #
Cycling 37:23 [3] 15.06 km (24.2 kph)
Running wu/cd 15:34 [3] 2.7 km (5:46 / km) +49m 5:17 / km
shoes: Inov8 X Talon
Orienteering training 49:20 [3] 7.72 km (6:23 / km) +78m 6:05 / km
shoes: Inov8 X Talon
Nice to be in a forest, not running particularly hard. Internal sense of direction just did not match up at all with what the compass said and was not focussing enough on it leading to a lot of banana-ing into controls. More training required before BUCs next year.
Tuesday May 28, 2019 #
Running wu/cd 23:30 [3] 4.42 km (5:19 / km)
shoes: Brooks Ghost 11
Running 25:14 [3] 4.78 km (5:17 / km)
shoes: Brooks Ghost 11
2x (200m [0:40] 300m [0:50] 400m [1:00] 400m [0:50] 300m [0:40] 200m) [3:00jog]
Starting with Mia so working together for the first 100m or so then slightly ahead. Grassy was a bit wet so kind of slippy in places, but happy with the pace and mental focus surprisingly good considering this was straight after an exam.
Monday May 27, 2019 #
Running 51:23 [3] 10.09 km (5:06 / km)
shoes: Brooks Ghost 11
Sunday May 26, 2019 #
Running 1:33:54 [3] 18.31 km (5:08 / km) +64m 5:02 / km
shoes: Brooks Ghost 11
Pace felt pretty easy most of the way, last few km were a bit of a drag though probably a combination of the heat, yesterday’s session and this being the longest run I’ve done in ages
Saturday May 25, 2019 #
Running wu/cd 26:26 [3] 5.19 km (5:06 / km)
shoes: Brooks Ghost 11
Running 37:24 [3] 6.42 km (5:50 / km)
shoes: Brooks Ghost 11
3x1200m [~5:00] , 4x 200m [200jog]
Tough but good session, working with Heather and Rosie for pretty much the whole first rep and the first 800m on the others. Feeling strong on the 200s.
Friday May 24, 2019 #
Running 45:49 [3] 8.77 km (5:13 / km)
shoes: Brooks Ghost 11
Running wu/cd 9:45 [3] 1.98 km (4:55 / km)
shoes: Brooks Ghost 11
Strength and Conditioning 30:00 [3]
Thursday May 23, 2019 #
Swimming 1:00:00 [3] 2.1 km (28:34 / km)
600wu inc 300kick
3x 9x 50m variable intensities
50cd
Lots of standing around between 50s so quite a short session distance wise, felt hard though.
Wednesday May 22, 2019 #
Strength and Conditioning 50:00 [3]
Getting better at these exercises, probably need to increase the weights a bit next week. Still terrible at chin ups through
Orienteering training 34:25 [3] 6.44 km (5:21 / km)
shoes: Brooks Ghost 11
Probably one of the best orienteering trainings I’ve done for ages- really having to stay mentally on top of it. Reading the way out flowed a lot easier than reading the way in, I guess because there’s not a easy place to stop so had to keep going. Legs feeling quite tired so didn’t really run as fast as would have been ideal to get the most out of this but still difficult anyway
Tuesday May 21, 2019 #
Running wu/cd 30:27 [3] 5.74 km (5:18 / km)
shoes: Brooks Ghost 11
Running 23:05 [3] 4.08 km (5:39 / km)
shoes: Brooks Ghost 11
2x (2x (2x 300m [1:00]) [2:00]) [4:00]
The main group were doing 2x6x300m so running ‘with’ them for their 1,2,4,5.
Good session, working hard and trying to start faster to stay with the pack for longer, which was kind of successful
Monday May 20, 2019 #
Running 54:03 [3] 9.82 km (5:30 / km)
shoes: Brooks Ghost 11
Sunday May 19, 2019 #
Running 1:09:11 [3] 13.78 km (5:01 / km)
shoes: Brooks Ghost 11
Out and back towards Haslingfield with assorted people, bit shorter than really ideal but legs feeling fairly tired so probably better not to over do it.
Saturday May 18, 2019 #
Running wu/cd 29:22 [3] 5.43 km (5:24 / km)
shoes: Brooks Ghost 11
Running 12:08 [3] 3.0 km (4:03 / km)
shoes: Brooks Ghost 11
Not feeling very positive before this but it went okay for current fitness, as per normal on anything fast should probably have pushed myself harder.
Friday May 17, 2019 #
Running 49:41 [3] 9.88 km (5:02 / km)
shoes: Brooks Ghost 11
Mentally a bit dead but legs felt okay.
Strength and Conditioning 30:00 [3]
Thursday May 16, 2019 #
Swimming 1:00:00 [3] 2.25 km (26:40 / km)
500wu, 300drills
100,200,300,200,100, then 400 with 1 length hard per 100 to fill the time
150kick as cd
Felt super tired at the start, then got a bit better in the middle, kick is always terrible though
Wednesday May 15, 2019 #
Running 53:22 [3] 11.04 km (4:50 / km)
shoes: Brooks Ghost 11
Strength and Conditioning 1:00:00 [3]
Pull ups are improving I think?
Tuesday May 14, 2019 #
Cycling 1:21:25 [3] 34.82 km (25.7 kph) +55m
Out along the busway to Swavesley with a lovely tailwind, then back through Longstanton into a less fun headwind.
Monday May 13, 2019 #
Cycling 1:04:51 [3] 27.88 km (25.8 kph) +84m
Sunday May 12, 2019 #
Running 1:27:53 [3] 17.92 km (4:54 / km) +20m 4:53 / km
shoes: Brooks Ghost 11
Lode Lite with Heather, Eleanor and a couple of guys- fairly easy at the beginning then slowed down a bit in the middle as the guys were struggling, then picked it up a bit on the towpath on the way back. Such a nice day to be out.
Saturday May 11, 2019 #
Running wu/cd 32:21 [3] 6.06 km (5:20 / km)
shoes: Brooks Ghost 11
Running 24:27 [3] 4.06 km (6:01 / km)
shoes: Brooks Ghost 11
200, 400, 600, 800, 600, 400, 200 [~1:50 walking back across the field]
Not used to running fast and legs already feeling pretty tired after the first few reps, so considerably slower on the second half. Good session though.
Friday May 10, 2019 #
Running 33:01 [3] 6.45 km (5:07 / km) +10m 5:05 / km
shoes: Brooks Ghost 11
Strength and Conditioning 30:00 [3]
Thursday May 9, 2019 #
Swimming 1:00:00 [3] 2.4 km (25:00 / km)
500wu, 300drills
100,200,300,400,300,200,100 pyramid
Effectively only 3 people in the lane (+ one really slow guy we lapped every 4 lengths ish) so not too much waiting around. Feeling good, probably the lack of S&C yesterday meaning my arms were actually functioning.
Wednesday May 8, 2019 #
Cycling 1:04:55 [3] 22.28 km (20.6 kph)
Orienteering training 29:04 [3] 5.81 km (5:00 / km) +34m 4:52 / km
shoes: Brooks Ghost 11
Nice sprint training, score course so didn't know how to pace it, probably should have gone a bit faster but still made a couple of small mistakes. Updates to the open Omap meant it wasn't bad, but would be a quality area if there was a real sprint map.
Tuesday May 7, 2019 #
Running wu/cd 22:22 [3] 4.62 km (4:50 / km)
shoes: Brooks Ghost 11
Running 39:46 [3] 7.7 km (5:10 / km)
shoes: Brooks Ghost 11
2x ( 4x 3:00 [1:30] ) [4:00]
Had lunch a bit to close before and legs still a bit tired from Sunday so not the fastest session, 90s jog across the field also meant that recoveries were quite fast, probably not ideal.
Monday May 6, 2019 #
Running 56:59 [3] 10.43 km (5:28 / km) +18m 5:25 / km
shoes: Brooks Ghost 11
Sunday May 5, 2019 #
Running wu/cd 19:47 [3] 3.0 km (6:36 / km) +50m 6:05 / km
shoes: Inov8 X Talon
Orienteering race 1:30:50 [3] 13.85 km (6:34 / km) +400m 5:44 / km
shoes: Inov8 X Talon
Plan was to start slowly and get the navigation right which worked fairly well. A bit scrappy in some of the control circles but otherwise surprisingly good compass meant that it was pretty clean. Still unsure whether the left route on the long leg was better but given how tired I felt on the hills at the end contouring round was probably best for me. Overall reasonably happy, just lacking the running speed to keep up with the others.
Saturday May 4, 2019 #
Running wu/cd 25:21 [3] 4.49 km (5:39 / km) +48m 5:22 / km
shoes: Brooks Ghost 11
Orienteering race 17:29 [3] 3.68 km (4:45 / km) +43m 4:29 / km
shoes: Brooks Ghost 11
Solid runs from the rest of the team to send me out in 5th behind Zoe and Grace but they had a longer first gaffle so caught them and was running with/behind Grace for most of the course, just overtaken by Cecilie near the end and came back 4th by a few seconds. Good to be running with people as it made me push harder, probably should have pushed a bit more to get those 10s to third but had no idea where we were. Navigating pretty well generally, except a couple of dubious control descriptions which threw me and took the wrong route to 9 because I saw Grace doing it. Definitely much more my kind of sprint area and really enjoyed the format.
Friday May 3, 2019 #
Running 29:06 [3] 5.61 km (5:11 / km)
shoes: Brooks Ghost 11
Strength and Conditioning 20:00 [3]
Tricep dips are hard
Thursday May 2, 2019 #
Swimming 1:00:00 [3] 2.0 km (30:00 / km)
500wu inc 300 mixed stroke
300 drills
8x100m [30s]
150 drills
250cd
Legs feeling heavy, probably from weights yesterday
Wednesday May 1, 2019 #
Running 51:11 [3] 9.87 km (5:11 / km) +15m 5:09 / km
shoes: Brooks Ghost 11
Strength and Conditioning 1:00:00 [3]
Feeling good, strong on the box jumps and good depth on the single leg squat, even managed a solid number of chin ups on the purple band. Hopefully will manage a few of these sessions this term and therefore some progression.