Training Log Archive: BroonerIn the 7 days ending May 1, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday May 1, 2016 #
Cycling 1:00:00 [3] 23.4 km (23.4 kph) +485m
ahr:144 max:173 slept:6.0 shoes: Kona Jake the Snake '14
Running (Mixed) warm up/down 5:00 [3] 0.75 km (6:40 / km) +5m 6:27 / km
ahr:134 max:154 shoes: Inov-8 Oroc 280
Orienteering race 45:48 [5] *** 8.6 km (5:20 / km) +175m 4:50 / km
ahr:181 max:192 spiked:12/14c shoes: Inov-8 Oroc 280
Wide west route to 1 was long and though I got the fastest split saw Andy when I was going to 2 and thought he'd closed some of a minute already with his bush route, but he smashed me to 2 by two minutes with another bush route as I pussyfooted the long way around the trails to 2 & 3, where I caught sight of him ahead at 4. Blasted the tracks to 5 and caught him leaving 6, tried to push to 7 but couldn't figure the map and we punched together. Put the foot down to 8 and managed to open up a gap (though we both missed the optimum road route) and pushed up the hill to 9, but was struggling round the final lap and couldn't quite make up the time, so finished 18s down.
Had forgotten how terrible the legibility of this map is with indistinguishable rocks and tracks everywhere. Glad I remembered shoes with dobs though, good confidence on wet open rock, even if I did end up with blisters on my sole from them.
Running (Mixed) warm up/down 5:40 [3] 1.0 km (5:40 / km) +10m 5:24 / km
ahr:119 max:153 shoes: None
Cycling 55:00 [3] 21.0 km (22.9 kph) +330m
ahr:119 max:170 shoes: Kona Jake the Snake '14
Saturday Apr 30, 2016 #
Running (Mixed) warm up/down 15:30 [3] 3.2 km (4:51 / km) +10m 4:46 / km
ahr:140 max:160 slept:6.5 shoes: Inov-8 Road X Treme 178
Running (Road) 25:00 [3] 5.6 km (4:28 / km) +200m 3:47 / km
ahr:155 max:180
In the first part of a weekend of running theory events, last night went to a talk from Simon Sostaric about ultra training, in particular adaptations around heat, food and hydration (I'm pretty sure I'm over-hydrating at times), with some interesting points on mixing up your shoe choices (to some extent) too. And, being in the market for new road shoes today offered an opportunity to try out the Nike free RN flyknits, which were pretty nice even if half a size too small.
Running (Road) warm up/down 20:00 [3] 4.2 km (4:46 / km) +20m 4:39 / km
ahr:142 max:160 shoes: Inov-8 Road X Treme 178
Running (Road) warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Vivobarefoot Evo II
S&C (Pilates) 1:00:00 [2]
Thursday Apr 28, 2016 #
Running (Mixed) 37:12 [3] 7.5 km (4:58 / km) +222m 4:19 / km
ahr:154 max:177 shoes: Inov-8 Road-X 255 (blue)
Running (Mixed) warm up/down 7:00 [3] 1.5 km (4:40 / km)
shoes: Inov-8 Road-X 255 (blue)
Running (Mixed) (Hash) 50:00 [4] 9.85 km (5:05 / km) +250m 4:30 / km
ahr:163 max:191 shoes: Inov-8 Road-X 255 (blue)
Monday Apr 25, 2016 #
Running (Mixed) warm up/down 6:00 [3] 1.0 km (6:00 / km)
ahr:125 max:152 shoes: Inov-8 Road-X 255 (blue)
Running (Mixed) intervals 31:25 [5] 8.0 km (3:56 / km)
ahr:173 max:194 shoes: Inov-8 Road-X 255 (blue)
Bit lethargic this evening so not feeling particularly quick or as strong form-wise as last week, slow start but finished nicely and good to get it done.
290m / 3:31
595m / 3:29
870m / 3:29
1150m / 3:28
1200m / 3:22
885m / 3:22
605m / 3:21
375m / 2:52
Running (Mixed) warm up/down 7:30 [3] 1.2 km (6:15 / km)
ahr:139 max:158 shoes: Inov-8 Road-X 255 (blue)
Cycling warm up/down 14:20 [3] 5.2 km (21.8 kph)
ahr:121 max:147 shoes: Kona Jake the Snake '14