Training Log Archive: CharlWardIn the 31 days ending Jul 31, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||
Wednesday Jul 31, 2013 #
Running 33:45 [2] 6.17 km (5:28 / km) +100m 5:04 / km
Two loops around the top end.
Tuesday Jul 30, 2013 #
Running 27:32 [5] 6.78 km (4:04 / km) +22m 4:00 / km
Started a bit too fast, and just had to keep going - didn't want to be passed by anyone, and really wanted a PB. Got one, 54 seconds off (from 3 years ago). Pleased and now very tired.
Monday Jul 29, 2013 #
Running 31:30 [2] 6.18 km (5:06 / km) +30m 4:59 / km
Sunday Jul 28, 2013 #
Running race 41:27 [5] 10.04 km (4:08 / km) +24m 4:05 / km
Big PB, 43seconds off my previous best. Came 5th woman, and was in the first team.
21:08 at half way, big effort from 7k onwards.
Pleased with the result, but there is still pacing improvement to be made.
Saturday Jul 27, 2013 #
Running 24:39 [2] 4.63 km (5:19 / km) +14m 5:15 / km
Friday Jul 26, 2013 #
Running 30:38 [2] 5.93 km (5:10 / km) +133m 4:39 / km
Thursday Jul 25, 2013 #
Running 28:38 [2] 5.23 km (5:28 / km) +95m 5:01 / km
Nice and easy, lovely weather.
Wednesday Jul 24, 2013 #
Running 52:53 [3] 10.2 km (5:11 / km) +195m 4:44 / km
Very hot, but much nicer than yesterday :)
Tuesday Jul 23, 2013 #
Running 35:22 [4] 7.21 km (4:54 / km) +140m 4:28 / km
Decent effort with the really humid conditions.
Monday Jul 22, 2013 #
Orienteering 51:59 [3] 9.61 km (5:25 / km) +102m 5:08 / km
Course with dad, doing alternate legs. Nice run out, even enjoyed the navigating.
Sunday Jul 21, 2013 #
Orienteering 38:39 [4] 8.94 km (4:19 / km) +15m 4:17 / km
Stupid to number 9, lost 40 seconds being an idiot.
Saturday Jul 20, 2013 #
Orienteering 14:46 [4] 3.34 km (4:25 / km)
Pretty clean run, could have saved some time on a few route choices but pleased with leading time.
Orienteering 14:10 [4] 3.1 km (4:34 / km)
Good run, not the best however and could have been a bit sharper. Got better as the course went on, just a bit nervy at the start.
Friday Jul 19, 2013 #
Running 24:45 [2] 5.02 km (4:56 / km) +27m 4:48 / km
Thursday Jul 18, 2013 #
Orienteering 37:21 [4] 8.17 km (4:34 / km) +39m 4:28 / km
Great run up to number 17 where I then didn't check the map properly and tried to scramble through some alleyway which didn't lead to the control anyway - lost 2 mins.
Then was tired and annoyed for the rest, so perhaps lost another 30s or so.
Wednesday Jul 17, 2013 #
Note
(rest day)
Tuesday Jul 16, 2013 #
Orienteering 36:57 [4] 7.45 km (4:58 / km) +92m 4:40 / km
Very hot, must have been about 30degrees.
Went well, remembered some controls and managed to avoid making route choice mistakes.
Splits (old/new)
1- 1:17 / 0:59
2- 5:32 / 5:03
3- 1:34 / 1:30
4- 2:15 / 1:12
5- 4:19 / 3:54
6- 2:36 / 2:16
7- 0:42 / 0:34
8- 2:04 / 1:42
9- 2:14 / 1:51
10- 3:57 / 2:33
11- 1:28 / 1:24
12- 2:23 / 2:19
13- 1:55 / 0:58
14- 2:34 / 2:19
15- 3:09 / 2:43
16- 1:35 / 1:28
17- 0:53 / 0:45
18- 2:07 / 1:08
19- 2:27 / 2:20
Cumulative Times; Old- 45:01, New- 36:57.
Incredible difference.
Monday Jul 15, 2013 #
Running 35:04 [3] 7.36 km (4:46 / km) +115m 4:25 / km
Sunday Jul 14, 2013 #
Orienteering 53:41 [4] 10.52 km (5:06 / km) +170m 4:43 / km
Some silly mistakes, and then poor route choice at the end. Just not a good run all round.
Saturday Jul 13, 2013 #
Running 22:21 [2] 4.31 km (5:11 / km) +12m 5:07 / km
Friday Jul 12, 2013 #
Running 30:50 [2] 6.01 km (5:08 / km) +139m 4:36 / km
Thursday Jul 11, 2013 #
Orienteering 38:43 [4] 8.68 km (4:28 / km) +15m 4:25 / km
A good course, lost some time on a three controls; didn't spot a dead end, got caught by a locked gate and bad route choice. Roughly 50seconds in total, but pleased with running speed.
Wednesday Jul 10, 2013 #
Running 33:20 [3] 6.94 km (4:48 / km) +41m 4:40 / km
Tuesday Jul 9, 2013 #
Running 36:08 [3] 7.18 km (5:02 / km) +148m 4:34 / km
Very hot, but legs felt fine.
Monday Jul 8, 2013 #
Running 33:02 [2] 6.25 km (5:17 / km) +136m 4:46 / km
Sunday Jul 7, 2013 #
Orienteering 44:18 [4] 8.35 km (5:18 / km) +147m 4:53 / km
Pretty clean run technically, could have done a few better route choices. Just felt the heat a bit and wasn't running to my best. Very pleased with 2nd on the course though.
Saturday Jul 6, 2013 #
Orienteering 23:57 [3] 5.19 km (4:37 / km) +15m 4:33 / km
Did a course planned by mum, staying away from any big climb in order to save legs, hopefully, for tomorrow. Good course and clean run.
Friday Jul 5, 2013 #
Running 22:52 [2] 4.3 km (5:19 / km) +7m 5:16 / km
Feeling very tired.
Thursday Jul 4, 2013 #
Orienteering 36:10 [5] 8.12 km (4:27 / km) +39m 4:21 / km
Legs felt fine at the beginning, but then came to a halt around control 13 and didn't get any momentum back till 17.
Pretty good run navigationally.
Wednesday Jul 3, 2013 #
Running 22:42 [2] 4.32 km (5:15 / km) +15m 5:10 / km
Tuesday Jul 2, 2013 #
Running race 1:01:22 [5] 13.35 km (4:36 / km) +186m 4:18 / km
Great run. Paced it well, starting steady and saving everything for the big hill. Felt tired off the top but managed to stick with a couple of guys, passing them with about 3.5k to go. Then just gave it everything and hoped for the best.
2minute 22second PB, couldn't ask for any more!
Monday Jul 1, 2013 #
Running 21:43 [2] 4.34 km (5:00 / km) +13m 4:56 / km