Training Log Archive: CsmithIn the 7 days ending Jun 23, 2018:
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Saturday Jun 23, 2018 #
9 AM
Running 22:46 [3] 5.2 km (4:23 / km) +30m 4:15 / km
7 PM
Running 1:17:37 [3] 18.1 km (4:17 / km) +72m 4:12 / km
Friday Jun 22, 2018 #
Note
Feeling better, rest day definitely did me good just a case of getting back into routine after 2 weeks that have been abit all over the place
5 PM
Running hills 1:26:45 [4] 16.86 km (5:09 / km) +705m 4:15 / km
3 x 1.8km
3 x 200m
every week untill snowdon!
3 x 200m
every week untill snowdon!
9 PM
Core 10:00 [3]
Thursday Jun 21, 2018 #
Note
(sick) (rest day)
Not been feeling 100% since getting back so decided to take a day off and start again tomorrow then hopefully have a good weeks training, felt bad not running today but will probably have been a good decision in the long run.
6 AM
Running 17:31 [3] 3.73 km (4:42 / km) +11m 4:38 / km
Wednesday Jun 20, 2018 #
8 AM
Running warm up/down 16:35 [3] 3.6 km (4:36 / km) +16m 4:30 / km
Running 5:00 [4]
12 X stair reps, lots of hills work in the following 5 weeks untill snowdon international race on the 21st of july
2 PM
S&C 30:00 [3]
7 PM
Running 1:17:02 [3] 17.36 km (4:26 / km) +89m 4:20 / km
Tuesday Jun 19, 2018 #
1 PM
Running 1:01:48 [3] 13.3 km (4:39 / km) +62m 4:32 / km
recovery run, felt like i was running through syrup had no spring in my step and just felt like a grind.
6 PM
Orienteering race 30:35 [5] 5.8 km (5:16 / km) +32m 5:08 / km
fun and fast orienteering round brereton heath, 2nd +1:10 on olly
Orienteering warm up/down 20:52 [3] 2.9 km (7:12 / km) +17m 6:59 / km
shadowing ewan round part 2 of his course.
Sunday Jun 17, 2018 #
5 AM
Orienteering race 1:52:56 [4] 14.0 km (8:04 / km) +433m 6:59 / km
jukola leg 6, knew we were out of it as our second leg runner had miss punched but still went out with the goal of running the best loop i could, aced the first 5 controls but then had a wobble on number 6 coming off the path into a technical area didnt go in with a good enough plan or concentration so came back out and went in again with a clearer approach this time probably lost 5 mins, 7,8 and 9 went fine but my route choice to 10 was poor i planned to follow a vegetation boundary but it was unclear where the differance between the green and white area was so had to just stick on a bearing and run towards the track that could act as a catching feature and i could attack from there, was relatively smooth from here just starting to tire and letting things slip meant another mistake at 15 but from here to the finish was fine, i would say the 3 mistakes were all pretty easy to fix just more concentration needed at important times, think keeping concentration has always been a week point of mine need to make sure i have a full plan before heading off on the next leg getting into this habit will help.