Training Log Archive: WhitesheepIn the 30 days ending Sep 30, 2017:
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Saturday Sep 30, 2017 #
Orienteering race 17:40 [4] 3.8 km (4:39 / km) +50m 4:22 / km
ahr:175 shoes: Asics Hyperspeed (ii)
One bad control, #8 where I got into a big mess with the turnoffs from the canal path. I really don't know why our turnoff was mapped as a roundabout when there was nothing round on the ground. But with the bridge and careful counting that should have just been a hesitation; as it was I lost near on 2 minutes convinced I must be on the wrong road when I actually had the right one.
Luckily the A final was out of reach for me and I stayed clear of the C final, so not much impact.
Road running warm up/down 15:00 [1] 2.7 km (5:33 / km)
shoes: Asics Hyperspeed (ii)
Orienteering race 19:19 3.4 km (5:41 / km) +70m 5:09 / km
ahr:177 shoes: inov8 roclite 243 (ii)
Good run. Set the tone well by sorting out the first two controls very quickly, and then it was just about continuing to make quick decisions with 27 controls in 3.4 km. Corrected a few wobbles quickly, and probably couldn't have gone any faster on the day.
Really pleased with the last two longer controls going up and over the hill. I still felt strong here and gained 30s on those two to get 5th place. A good sign my endurance has come along nicely.
Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 roclite 243 (ii)
Friday Sep 29, 2017 #
Running (buggy/bag) 1:40:00 [1] 16.6 km (6:01 / km)
shoes: adidas Supernova boost (ii)
Thursday Sep 28, 2017 #
Off-road running 1:27:39 [3] 19.7 km (4:27 / km) +170m 4:16 / km
ahr:155 shoes: adidas Supernova boost (i)
more encouraging is my hr which was pretty steady considering the decent pace on a much more off-road route than usual
mainly with alex and his mate max, a 9:11 ironman; camilla turned back early as she is tapering
Wednesday Sep 27, 2017 #
Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: adidas Supernova boost (ii)
Running (buggy/bag) 32:30 [1] 6.0 km (5:25 / km) +50m 5:12 / km
shoes: adidas Supernova boost (ii)
Tuesday Sep 26, 2017 #
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)
Off-road running intervals 23:40 5.5 km (4:18 / km)
max:177 shoes: adidas Supernova boost (iii)
400m fast, 400m steady marathon pace, 200m sprint
Nice to mix up paces, and my hr responded how I hope it would, recovering down during the mp sections.
Times: 3:41, 37, 35, 37, 38
Road running 16:30 [1] 3.0 km (5:30 / km)
shoes: adidas Supernova boost (iii)
Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (iii)
Monday Sep 25, 2017 #
Note
32.4 steady
35.0 steady
33.2 steady
30.0 mixed
33.5 steady
Total 164.1
(that takes me comfortably above 100 miles for the five longest, which is a good marker. still got one long steady run to do, which should take me up to 169-170, plus a couple of 30+ km mixed sessions)
Sunday Sep 24, 2017 #
Off-road running long 2:40:00 [3] 35.0 km (4:34 / km) +300m 4:23 / km
ahr:158 shoes: inov8 race ultra 270
V steady pace and I was stronger than last time out over the last few km.
Saturday Sep 23, 2017 #
Road running 37:40 [1] 7.6 km (4:57 / km) +60m 4:46 / km
ahr:137 shoes: adidas Supernova boost (i)
Friday Sep 22, 2017 #
Running (buggy/bag) 1:00:00 [1] 10.2 km (5:53 / km) +100m 5:36 / km
ahr:123 shoes: adidas Supernova boost (ii)
Thursday Sep 21, 2017 #
Off-road running 1:24:50 19.0 km (4:28 / km) +140m 4:18 / km
ahr:155 shoes: adidas Supernova boost (i)
Wednesday Sep 20, 2017 #
Off-road running intervals 57:30 [4] 14.1 km (4:05 / km) +90m 3:57 / km
ahr:170 max:183 shoes: Asics Hyperspeed (ii)
Times: 18:15, 11:40, 5:45, 52, 59 - avg 5:56 per mile
All more or less to plan apart from starting the last rep on a small incline so it looks slow. Really the first and third mile were quite similar apart from the different start points.
Road running warm up/down 13:00 [1] 2.3 km (5:39 / km)
shoes: Asics Hyperspeed (ii)
Running (buggy/bag) 15:00 [1] 2.6 km (5:46 / km)
shoes: adidas Supernova boost (ii)
Tuesday Sep 19, 2017 #
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)
Running (buggy/bag) 12:30 [2] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (iii)
Road running 34:00 [2] 7.6 km (4:28 / km) +60m 4:18 / km
ahr:142 shoes: adidas Supernova boost (iii)
Monday Sep 18, 2017 #
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)
S&C 20:00 [0]
I could tell it's been a while
Sunday Sep 17, 2017 #
Running (buggy/bag) 38:45 [1] 5.6 km (6:55 / km)
shoes: adidas Supernova boost (ii)
Saturday Sep 16, 2017 #
Note
32.4 steady
26.4 mixed
33.2 steady
30.0 mixed
33.5 steady
Total 155.5
Off-road running long 19:42 [3] 5.0 km (3:56 / km) +50m 3:45 / km
ahr:161 shoes: inov8 race ultra 270
Off-road running long 1:54:08 [3] 25.0 km (4:34 / km) +150m 4:26 / km
ahr:154 shoes: inov8 race ultra 270
Aiming for marathon pace, but only really managed it on the park run. But still was a good effort on tired legs, just didn't have the energy to go quicker. Low-ish heart rate is encouraging.
Few days recovery now before I push the pace again.
Friday Sep 15, 2017 #
Running (buggy/bag) 56:00 [1] 9.4 km (5:57 / km)
ahr:127 shoes: adidas Supernova boost (ii)
Thursday Sep 14, 2017 #
Road running tempo 1:22:00 19.1 km (4:18 / km) +120m 4:10 / km
ahr:158 shoes: adidas Supernova boost (i)
9 miles in 58:30, so bang on marathon pace on an undulating route
Road running tempo 28:45 [4] 7.5 km (3:50 / km) +50m 3:43 / km
ahr:166 shoes: Asics Hyperspeed (ii)
Road running warm up/down 5:30 [1] 1.0 km (5:30 / km)
shoes: Asics Hyperspeed (ii)
Wednesday Sep 13, 2017 #
Running (buggy/bag) 20:00 [1] 3.4 km (5:53 / km)
shoes: adidas Supernova boost (iii)
Running (buggy/bag) 30:20 [1] 6.0 km (5:03 / km) +80m 4:44 / km
shoes: adidas Supernova boost (iii)
Tuesday Sep 12, 2017 #
Road running intervals 20:30 [5] 6.0 km (3:25 / km)
max:181 shoes: adidas Supernova boost (i)
12x 500m paarlauf relays with James, with Paul and Jonny being the other pairing
1:33-37 reps and similar recoveries. James is fast and competitive so it was a good workout, and we got progressively faster after an easy sighter.
Road running warm up/down 25:00 [1] 4.2 km (5:57 / km)
shoes: adidas Supernova boost (i)
Monday Sep 11, 2017 #
Off-road running 42:54 [1] 8.4 km (5:06 / km) +100m 4:49 / km
ahr:139 shoes: adidas Supernova boost (iii)
Sunday Sep 10, 2017 #
Note
32.4 steady
26.4 mixed
33.2 steady
26.0 mixed
33.5 steady
Total 151.5
Off-road running long 2:34:38 [3] 33.5 km (4:37 / km) +290m 4:25 / km
ahr:158 shoes: inov8 race ultra 270
Don't feel quite 100% yet but wouldn't have been able to slot this run in another time so decided to chance it. Felt v good for about 25k so it was probably the right decision, but the last few were v hard going.
About 2-3 mins slower than 3 weeks ago but a chunk of that will have been the tougher going over ploughed fields.
Saturday Sep 9, 2017 #
Off-road running 47:00 [2] 9.7 km (4:51 / km) +100m 4:36 / km
shoes: inov8 race ultra 290
Friday Sep 8, 2017 #
Running (buggy/bag) 1:31:10 [1] 15.8 km (5:46 / km)
ahr:135 shoes: adidas Supernova boost (ii)
Wednesday Sep 6, 2017 #
Running (buggy/bag) 30:00 [1] 5.0 km (6:00 / km) +80m 5:33 / km
shoes: adidas Supernova boost (i)
Running (buggy/bag) 35:00 [2] 6.2 km (5:39 / km) +80m 5:18 / km
shoes: adidas Supernova boost (i)
Tuesday Sep 5, 2017 #
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)
Road running 34:00 [2] 7.0 km (4:51 / km)
ahr:148 shoes: adidas Supernova boost (iii)
My heart rate was quite high for the pace/effort level, so seems right not to go quick/long yet. I'm hopeful I could get out with the thursday group though.
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (iii)
Monday Sep 4, 2017 #
S&C 35:00 [3]
(sick)
Sunday Sep 3, 2017 #
Off-road running 27:00 [2] 5.5 km (4:55 / km) +50m 4:42 / km
ahr:140 (sick) shoes: adidas Supernova boost (i)
Friday Sep 1, 2017 #
Running (buggy/bag) 41:52 [1] 7.0 km (5:59 / km)
ahr:122 (sick) shoes: adidas Supernova boost (i)