Training Log Archive: MCroneIn the 7 days ending Dec 15, 2012:
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Saturday Dec 15, 2012 #
Cycling 32:00 [3] 11.0 km (2:55 / km)
shoes: Olympic Hurricane III
Running 33:00 [3] 7.3 km (4:31 / km)
shoes: Nike Pegasus 28 0512
Friday Dec 14, 2012 #
Note
Thursday Dec 13, 2012 #
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512
Running intervals 43:30 [3] 10.0 km (4:21 / km)
shoes: Nike Pegasus 28 0512
HR peaking and staying at around 175 on each set.
I think that for me this falls at or just above lactate threshold. It is more than 80% of my max, I'm just not sure Suunto does their calculation in comparison to Polar.
Wednesday Dec 12, 2012 #
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512
Strength 45:00 [3]
Running 41:00 [3] 8.7 km (4:43 / km)
shoes: Nike Pegasus 28 0512
Tuesday Dec 11, 2012 #
Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512
Running intervals (Fartlek) 52:00 [3] 12.0 km (4:20 / km)
shoes: Nike Pegasus 28 0512
2 minutes recovery between intervals
Monday Dec 10, 2012 #
Cycling 30:00 [3] 10.0 km (3:00 / km)
shoes: Olympic Hurricane III
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512
Strength 45:00 [3]
Sunday Dec 9, 2012 #
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Flite 195
Orienteering race (Sprint Cup) 20:00 [3] 2.8 km (7:09 / km) +85m 6:12 / km
spiked:5/14c shoes: Inov8 Flite 195
2: Wasn't quite sure of the colour of the portion in between the sections of the main road so I ended up running around it. Probably 5 seconds. It is quite difficult to see but it certainly looked like flower bed.
4: Went way too far around and ended up close to the house at 5. Had to relocate quickly but lost more than 30 seconds.
6: Turns out that I mispunched this one ;). Punched the woman's control which was on a similar feature (path junction but with a rock nearby). This also messed me up with route choice to 7 because I was looking for the indistinct path but found the main path right in front of me.
7: Few issues following the indistinct paths that were marked as distinct. Also should have gone on the indistinct path close to 7, didn't see it at all.
8: Ended up too close to the fence after using all of the right features. Just seemed to drift too far to the east as I went down the clearing.
11: Tried to cut up toward 3 but I seemed to miss the indistinct path again. Landed up relatively in the right place but I was slow.
14: Missed the control entirely... nothing that I can really complain about
Orienteering race (Sprint Cup Final) 21:30 [3] 2.7 km (7:58 / km) +100m 6:43 / km
spiked:9/18c shoes: Inov8 Flite 195
2: I could not see the circle so went straight to 3... and then had to backtrack. In my defence, Olav said that he was also having difficulty reading it and he said that he has good eyes ;).
3: Went the wrong way into 3 and actually overran it, just one of those days.
4: Looking at it now, right option on the larger paths would have been better.
5: Overran it and then saw it at my feet after frantic searching...
10: Saw a better route used by Olav when I reran the course. He chose to stick to the larger paths because the smaller paths twist a lot.
11: Right option would have been faster.
12: Not sure what I was thinking here, went around to the south. Head just wasn't in it. Probably more than a minute lost here again..
13: Went west instead of east...but it really depended on your exit angle from 12.
14: I just seemed to choose the wrong attackpoint here and it was very difficult to find the control. Later when I ran it again I found that it was easier to go straight into the depression rather than going from the south and cutting through.
15: Again would have been faster to go around instead of through.
18: Didn't miss it this time ;).
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov8 Flite 195
Running warm up/down (Collecting Controls) 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 Flite 195
Note
Longer intervals are planned (with less "quality" but probably more suited to my base phase).
I suppose that I am getting used to the idea that not every run will be perfect and you just have to perform when it counts. On this course and in this area I am not known to do well ;), it's just something that I need to work on for the future.