Training Log Archive: WhitesheepIn the 7 days ending Apr 15, 2012:
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Sunday Apr 15, 2012 #
Orienteering race 1:13:52 [3] 10.8 km (6:50 / km) +230m 6:11 / km
shoes: Jalas Jukkola
My heart sank a little when I saw 17 out of 21 controls on pits/depressions in amongst splodges of white and green forest. It wasn't a very exciting area.
Made a real howler going to #4, somehow managing to persuade myself to run 90 degrees in the wrong direction for fully 3 minutes. Also went over on my ankle again which is becoming a real problem - that seemed to make me tighten up for the last few k's.
Need new shoes and my compass has a bubble in it that seems to make it less stable/reliable.
Terrain running warm up/down 15:00 [1] 2.73 km (5:30 / km)
shoes: Jalas Jukkola
Saturday Apr 14, 2012 #
Road running tempo 19:49 [4] 5.0 km (3:58 / km)
ahr:176 shoes: Asics Hyperspeed
Ran it as a progression run but in truth didn't progress all that much! Good tempo sesh though.
In theory it's a faster course than crystal palace as it's flatter, but it's also more crowded and a shade long according to most.
Road running warm up/down 20:00 [1] 3.64 km (5:30 / km)
shoes: Asics Hyperspeed
Cycling 36:00 [2] 12.0 km (3:00 / km)
Friday Apr 13, 2012 #
Swimming 20:00 [3] 0.6 km (33:20 / km)
Actually quite tired though, and can still only handle single 50m lengths of crawl before needing a slow recovery length.
Cycling 55:00 [2] 18.0 km (3:03 / km)
Cycling 47:30 [2] 16.0 km (2:58 / km)
Thursday Apr 12, 2012 #
Road running race 18:11 [5] 5.0 km (3:38 / km) vdot: 55.7
shoes: Asics Hyperspeed
At least the organisers said it was 5k... Garmin says 200m short but it was a hilly course so I'll take it.
Legs still feeling rather stiff and slow but I took out 3 guys on the run in so it can't all be bad.
Road running warm up/down 40:00 [1] 6.67 km (6:00 / km)
shoes: Asics Hyperspeed
Wednesday Apr 11, 2012 #
Cycling 48:00 16.5 km (2:55 / km)
Over to Dulwich then 3x crystal palace hill.
Tuesday Apr 10, 2012 #
X-training (gym) 35:00
Monday Apr 9, 2012 #
Orienteering race 32:30 [5] 4.2 km (7:44 / km) +230m 6:04 / km
shoes: Jalas Jukkola
A relay was exactly what I needed, a bit of competitive atmosphere to help me sort out my attitude. Had a solid, clean run and put a bit of effort in this time.
Dave Scorah won my gaffle in 25:00, which suggests I should have been looking for a time around the 43 mins mark in the middle.
Off-road running warm up/down 5:00 [1] 0.91 km (5:30 / km)
shoes: Jalas Jukkola