Training Log Archive: liamcotterIn the 7 days ending Nov 25, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 25, 2018 #
Orienteering race 59:46 [5] *** 8.74 km (6:50 / km) +292m 5:52 / km
Orienteering in Glengarra Wood.Generally good orienteering but made a very bad route choice to #2 where I didn't cross the river and went around. Others also went around but back by the start which was far shorter. I did about ~1400m as opposed to 600m-1100m. Last Blue course I'm going to do in the Munster League so the competition was minimal for me. Still won the leg by 10 seconds in the end. The only Blue course I'll do from now might be a selection event next Autumn.
Saturday Nov 24, 2018 #
Running warm up/down 18:24 [3] 3.8 km (4:51 / km)
Running intervals 23:01 [4] 5.49 km (4:12 / km) +20m 4:07 / km
Intervals-1,2,3,4,3,2,1 with 1min recovery for all except the 4 min which has 2 mins recovery.
Friday Nov 23, 2018 #
Note
(rest day)
Thursday Nov 22, 2018 #
Running warm up/down 4:47 [3] 1.0 km (4:47 / km)
Running long 41:59 [4] 10.02 km (4:11 / km) +86m 4:01 / km
12.5 laps of a nearby green. Still managed to do 85m of climb but I don't know how accurate it is. New 10k PB--41:47--
Wednesday Nov 21, 2018 #
Note
(rest day)
Tuesday Nov 20, 2018 #
Running warm up/down 14:29 [3] 2.85 km (5:05 / km) +20m 4:55 / km
Running hills 28:01 [4] 6.38 km (4:23 / km) +118m 4:01 / km
15 minutes of hills, back to the track and a 10 min tempo
Monday Nov 19, 2018 #
Note
(rest day)