Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Mar 26, 2017:

activity

time

miles

Running

4:55:30

34.66

(8:32)

55.78

(5:18)

Yoga

45:00

Strength and Conditioning

30:00

Orienteering

14:54

1.6

(9:20)

2.57

(5:48)

Total

6:25:24

36.26

58.35

[1-5]

5:40:24

2:02

0:00

» now

Sunday Mar 26, 2017 #

Running 29:58 [3] 4.64 km (6:28 / km)
shoes: Asics Gel Hyper Speed 6

Inc. drills and 1x90secs.

Running race 36:35 [5] 9.22 km (3:58 / km)
shoes: Asics Gel Hyper Speed 6

National Road Relays - final leg (4). Lots of call offs so senior team was 3 seniors and a W50 (Mum!). Team 15th overall which is pretty respectable.
Not the best prep with 2 time trials and then did a 3hour+ road rally last night with Dad not getting in until 2am which was actually 3am due to the clocks being kind enough to change! :(.

Tough race, more like a time trial. Not a fast course (tight and twisty with hills). With Dad's team heading out over 90secs ahead and the Gala vets team about 1min ahead. All uphill to start with and went out slightly harder than intended but not silly to try and get them in sight. Caught Kate (Gala vets team) after about 2km and had Dad in sight after about 4km. I knew I'd closed the gap to less than 1min and kept picking points and seeing how far behind I was slowly reeling him in (passing 5 women, 1 man in the process). Got the gap down to about 20secs but it was just too much.

Reasonably happy as 30secs down on my time from 2 years ago when I was really fit and ran 37:07 for 10km 2 weeks later. The course has changed slightly and I'm told it's tougher now as contains an extra hill.

C • ... but more importantly ho... 3

Running warm up/down 1:04 [3] 1.01 km (1:03 / km)
shoes: Asics GT-1000 4

To/from orienteering.

Orienteering 8:35 [3] 1.41 km (6:05 / km)
shoes: Asics GT-1000 4

Legs dying but orienteered well.

Orienteering 6:19 [4] 1.16 km (5:27 / km)
shoes: Asics Gel Hyper Speed 6

Flowing well. Positive.

Saturday Mar 25, 2017 #

Running warm up/down 45:38 [3] 8.1 km (5:38 / km)
shoes: Asics GT-1000 4

Inc. drills and 1x90secs.

Running 18:42 [5] 5.06 km (3:42 / km)
ahr:183 max:192 shoes: Asics GT-1000 4 (2)

Too quick a turnaround, legs feeling pretty wrecked from last night. A bit disappointing as decent conditions and feel like I'm running better than this. Not disastrous though as same pace as last time and I've not done much LT training due to illness/races etc. Positive - managed to pick up towards the finish better and even overtake.
(3:34, 3:38, 3:42, 3:50, 3:42, 0:13).

Friday Mar 24, 2017 #

Running warm up/down 22:21 [3] 4.28 km (5:13 / km)
shoes: Asics GT-1000 4 (2)

Running 9:00 [4] 1.47 km (6:07 / km)
shoes: Asics GT-1000 4 (2)

2x90secs (3mins). Drills in recovery.
Feeling good.

Running 4:54 [5] 1.41 km (3:29 / km)
shoes: Asics GT-1000 4 (2)

TT. Good (5sec) improvement. Nice night for a change, felt good but went out far too hard and really suffered plus forced onto the grass twice so improvements to be made.