Training Log Archive: ShmintyIn the 7 days ending Sep 24, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Sep 24, 2017 #
Running 24:20 [2] 5.01 km (4:51 / km)
shoes: Asics 2
Running 31:04 [5] 10.0 km (3:06 / km)
shoes: Asics 2
First 10km
Felt quite good and enjoyed it.
A group of about 10 until 1.5km where there was a 90 degree left hand turn and then a bit of a hill. Took me a little while to realise at this point group was beginning to split and although I eventually made it back I realised the pace had increased and it was time to settle into my rhythm.
At about 3km started overtaking people and at 4km saw ahead that Ali Hay (Central) had been dropped from the leading group. At this point he was probably about 150m ahead. And very gradually he got closer until at about 8km when I caught him. Increased the speed as I overtook to see if I could just leave him as I knew I'd never beat him in a sprint finish (1500m in Commonwealth Games). Unfortunately he stuck to me and went back past with 1.5km to go (he said after he thought there was less than a km to go at that point!). Still felt all right but just didn't have another gear.
Realised it would be close to 31 as I saw the finish clock (hadn't looked at my watch for entire race). Upped the pace but not able to dip under.
Only slightly annoying thing was heart rate monitor died over night and didn't spot it until I was on the start line...
Running 29:30 [1] 5.04 km (5:51 / km)
shoes: Asics 2
Saturday Sep 23, 2017 #
Running 16:16 [1] 2.83 km (5:45 / km)
shoes: Karrimor Road 3
Running 18:00 [1] 3.38 km (5:20 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 29:18 [4] 5.46 km (5:22 / km)
shoes: Inov8 X-Talon 212 v2
Mad start middle
Good fun.
Running 18:48 [1] 3.29 km (5:43 / km)
shoes: Inov8 X-Talon 212 v2
Running 13:45 [1] 2.45 km (5:37 / km)
shoes: Inov8 X-Talon 212 v2
Orienteering 15:48 [4] 4.43 km (3:34 / km)
shoes: Inov8 X-Talon 212 v2
Running 13:42 [1] 2.47 km (5:33 / km)
shoes: Inov8 X-Talon 212 v2
Friday Sep 22, 2017 #
Running 1:02:36 [2] 14.42 km (4:20 / km)
shoes: Karrimor Tempo5
Running 13:13 [1] 2.47 km (5:21 / km)
shoes: Karrimor Road 3
Strength and Conditioning 30:00 [1]
Running 10:00 [1] 5.0 km (2:00 / km)
shoes: Karrimor Road 3
Running 14:40 [1] 2.77 km (5:18 / km)
shoes: Karrimor Road 3
Thursday Sep 21, 2017 #
Running 30:01 [1] 5.85 km (5:08 / km)
shoes: Karrimor Tempo5
Drills 5:00 [0]
Running 11:33 [4] 3.8 km (3:02 / km)
shoes: Karrimor Tempo5
3x200
Running 2:00 [1] 0.3 km (6:40 / km)
shoes: Karrimor Tempo5
Running 19:39 [1] 4.17 km (4:43 / km)
shoes: Karrimor Tempo5
Running 45:47 [2] 10.64 km (4:18 / km)
shoes: Karrimor Tempo5
Wednesday Sep 20, 2017 #
Running 1:38:40 [2] 20.95 km (4:43 / km)
shoes: Karrimor Trail
Running 26:01 [1] 4.84 km (5:23 / km)
shoes: Karrimor Tempo5
Strength and Conditioning 30:00 [0]
shoes: Karrimor Trail
Tuesday Sep 19, 2017 #
Running 28:11 [2] 5.88 km (4:48 / km)
shoes: Karrimor Trail
Orienteering 15:17 [4] 4.11 km (3:43 / km)
shoes: Karrimor Trail
Felt good. Missed quite a few of the optimum routes though.
Running 26:41 [2] 5.88 km (4:32 / km)
shoes: Karrimor Trail
Running 24:26 [1] 4.57 km (5:21 / km)
shoes: Karrimor Tempo5
Drills 15:00 [0]
Running 14:00 [5] 4.75 km (2:57 / km)
shoes: Karrimor Tempo5
Memorial Park loops
7 starting every 3 mins
~675m
Marginally overdid the pace on the second one, told in the last 2.
2.01
1.56
1.58
2.01 (dog got in way)
1.59
2.01
2.01
Running 18:58 [1] 3.76 km (5:03 / km)
shoes: Karrimor Tempo5
Monday Sep 18, 2017 #
Running 1:03:58 [2] 14.39 km (4:27 / km)
shoes: Karrimor Tempo5
Running 27:48 [1] 5.28 km (5:16 / km)
shoes: Karrimor Tempo5
Strength and Conditioning 30:00 [1]