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Training Log Archive: Jwchter

In the 7 days ending Apr 3, 2017:

	activity	#	time	miles		km		+m
	Orienteering	2	1:10:15	5.91	(11:53)	9.51	(7:23)	190
	Grass Running	2	1:08:52	7.75	(8:53)	12.47	(5:31)	40
	Hill-HRT Training	1	1:04:11	7.28	(8:49)	11.72	(5:29)	190
	Indoor Activity	2	56:51
	Road Running	1	34:27	4.64	(7:25)	7.47	(4:37)	120
	Trail Running	1	17:25	1.71	(10:12)	2.75	(6:20)	15
	Indoor Cycle	1	10:00
	Total	8	5:22:01	27.29		43.92		555
	[1-5]	7	4:57:01
averages - sleep:11.8 rhr:38 weight:71kg

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Monday Apr 3, 2017 #

Indoor Activity 25:00 [0]

Core and Mobility Training

Sunday Apr 2, 2017 #

Event: Cork Spring League, Warrenscourt + Kilmurry Woods

12 PM

Trail Running warm up/down 17:25 [2] 2.75 km (6:20 / km) +15m 6:10 / km
ahr:117 max:128 rhr:39 slept:8.0 shoes: Inov8 Oroc

Orienteering race 17:46 [3] 2.94 km (6:03 / km) +20m 5:51 / km
ahr:152 max:169 shoes: Inov8 Road X 230

False start

1 PM

Orienteering race 52:29 [3] ** 6.57 km (7:59 / km) +170m 7:04 / km
ahr:157 max:182 shoes: Inov8 Oroc

One SI control unit was missing. Some control flags were on the ground or hidden in trees or bushes. This added unnecessary frustration losing concentration forgetting control 17 .... I should not have raced today !! I knew that before I even got out of bed that is would not be a day for racing today.

Saturday Apr 1, 2017 #

10 AM

Hill-HRT Training hills 1:04:11 [5] 11.72 km (5:29 / km) +190m 5:04 / km
ahr:147 max:196 rhr:38 slept:8.0

Hill Interval Training.
3 x 500m
1"53'
1"57'
1"53'

3 x 250m
54'
55'
55'

3 x 450m
1"53'
1"55'
1"53'

Friday Mar 31, 2017 #

Note
(rest day)

Thursday Mar 30, 2017 #

12 PM

Indoor Cycle warm up/down 10:00 [1]
ahr:113 max:129 rhr:38 slept:8.0 shoes: Ascis Gel Noosa Fast 2

Indoor Activity 31:51 [1]
ahr:80 max:106 rhr:38 slept:8.0 shoes: Ascis Gel Noosa Fast 2

Nice core strengthing workout with the Swiss ball, 5 workouts 3 reps each

6 PM

Grass Running warm up/down 25:45 [3] 4.78 km (5:23 / km)
ahr:129 max:148 rhr:38 slept:8.0 weight:71kg shoes: Inov8 Road X 230

Awesome !! Training with the East Cork AC group. Trying to hold on and sit tight with some of the fastest guys around. Tough but rewarding.

Grass Running intervals 26:38 [3] 4.59 km (5:48 / km) +20m 5:41 / km
ahr:145 max:189 shoes: Addidas Spike

1*800, 4 * 600

pace:
3.26
3.27
3.34
3.44
3.36

7 PM

Grass Running warm up/down 16:29 [2] 3.1 km (5:19 / km) +20m 5:09 / km
ahr:140 max:158 shoes: Inov8 Road X 230

Wednesday Mar 29, 2017 #

Note
rhr:37 (rest day)

Resting HRT has an all time low of 37 at the moment

Tuesday Mar 28, 2017 #

12 PM

Road Running 34:27 [2] 7.47 km (4:37 / km) +120m 4:16 / km
ahr:144 max:165 rhr:41 slept:7.0 shoes: Ascis Gel Noosa Fast 2

Quick run at lunch time. Using Strava to try to improve my uphill time

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