Training Log Archive: SchweppsIn the 7 days ending Mar 14, 2016:
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Monday Mar 14, 2016 #
2 PM
RUNNING 17:40 [3] 3.34 km (5:17 / km)
shoes: Asics Cumulus 17
Squeezed in a short recovery run from home. Didn't feel too bad after yesterday which is good news.
Sunday Mar 13, 2016 #
12 PM
ORIENTEERING race 1:07:09 [3] *** 11.82 km (5:41 / km) +130m 5:23 / km
ahr:165 max:207 spiked:18/23c shoes: Inov8 Mudclaw
CompassSport Cup Heat - M21 - 8th
My first race out of London and into the forest this year. A really nice day with the sun coming out. I was keen to see how the ankles would hold up and what my terrain fitness was like. The forest was quite wet and muddy underfoot, which mad for tough going in places, and a lot of small water channels running everywhere whose depth and dryness was often masked by leaf cover. Despite this I managed to keep a fairly consistent pace throughout the course. Navigationally I was fairly clean. Lost a little bit of time (30s) going too straight to number eight and lost a good 90s on control nineteen when I pulled up short and second guessed where I was. There were also three other controls where my approach direction was off (always to the right) and so I lost maybe 10-15s on each coming back across to the circle. All in all a fairly pleasing first outing for the year and good to be back running in the forest.
Note: Also at the race today, I was handed a certificate. Turns out that last year I won the South East Orienteering Association Individual League - M21. Pretty happy with that :D
My first race out of London and into the forest this year. A really nice day with the sun coming out. I was keen to see how the ankles would hold up and what my terrain fitness was like. The forest was quite wet and muddy underfoot, which mad for tough going in places, and a lot of small water channels running everywhere whose depth and dryness was often masked by leaf cover. Despite this I managed to keep a fairly consistent pace throughout the course. Navigationally I was fairly clean. Lost a little bit of time (30s) going too straight to number eight and lost a good 90s on control nineteen when I pulled up short and second guessed where I was. There were also three other controls where my approach direction was off (always to the right) and so I lost maybe 10-15s on each coming back across to the circle. All in all a fairly pleasing first outing for the year and good to be back running in the forest.
Note: Also at the race today, I was handed a certificate. Turns out that last year I won the South East Orienteering Association Individual League - M21. Pretty happy with that :D
Saturday Mar 12, 2016 #
Note
(rest day)
Been a busy week so took a rest day. Looking forward to tomorrow. First proper forest race of the year.
Friday Mar 11, 2016 #
Riding - Hire 50:00 [3]
Commuting to and from town to catch up with Mary for dinner.
11 AM
RUNNING 28:01 [3] 5.64 km (4:58 / km)
ahr:141 max:176 shoes: Asics Cumulus 17
Short run from home. Not too much more training before Sunday.
Thursday Mar 10, 2016 #
Riding - Hire 35:00 [3] 7.0 km (12.0 kph)
Commuting
6 PM
RIDING - Road (trainer) 10:30 [3] 5.0 km (28.6 kph)
shoes: BIKE: Jamis Xenith Race (2011)
Short warm up
Strength 15:00 [3]
Calves and core
Wednesday Mar 9, 2016 #
Riding - Hire 25:00 [3] 6.0 km (14.4 kph)
Commuting to and from work
5 PM
RUNNING 45:00 [3] 10.0 km (4:30 / km)
shoes: Asics Cumulus 17
A session from home with some speed work thrown in. 10min warm up followed by 3x 45sec efforts and 5x 60sec efforts. 10min easy and then a sub 4min km to bring it home. Felt good getting some speed up. Been too long.
Tuesday Mar 8, 2016 #
6 PM
RIDING - Road (trainer) 30:30 [3] 18.5 km (36.4 kph)
shoes: BIKE: Jamis Xenith Race (2011)
Decided to take a rest from the running after two relatively big days and took my newly purchased indoor trainer for a spin after giving my bike some long overdue TLC. Was good to be on the bike again (even if I was going nowhere) and good to me doing something different.