Training Log Archive: ColmMIn the 7 days ending Apr 29, 2018:
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Sunday Apr 29, 2018 #
Running 2:39 [2] 0.42 km (6:15 / km) +18m 5:10 / km
shoes: Icebug Spirit7 M OLX
Orienteering 57:35 [5] 7.16 km (8:03 / km) +422m 6:13 / km
17c shoes: Icebug Spirit7 M OLX
Another middle style course, a lovely course, and good little last o training before next week. Rough & tough terrain, and technical navigating.
Started out quite scrappy. Bit hesitant on #1, and then a bit too rushed out there and not reading the map, leading to a couple of 30s mistakes.
#2 30s - crossing the river and climbing into the quarry thinking this was control location
#3 30s - not understanding it quite right and being too far right.
#4 20s - little low and not looking up enough.
Got into it a bit more from then, and had a bit of a feel for it. Started flowing better and reading the map better. Still had a poor route on 7 (stayed low on track and then climbed), looks like the guts of 1min on that, which surprised me a little.
Had a nice plan and fluid to 8. Battled up 9, hard to keep full contact here as was vague enough, but got the right spot.
Still some issues, a little rushed around at times and not reading the map enough, so very hesitant on 12 & 14, with a lot of ground-to-map going on.
Finished strongly enough except for near drowning in the water pit to the last and being stuck for 20s.
Overall, happy enough to find some flow and to nip ahead of the others with a few guys there. A lot to take away though and be mindful of before next week. Was relatively cautious on a few descents and there won't be much room for that next week, but fluid and that once I had a solid plan. Quite positive to be up there on the two major climbs too.
Splitsbrowser
Running 11:42 [2] 1.6 km (7:19 / km) +49m 6:21 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Saturday Apr 28, 2018 #
Strength and Conditioning 5:00 [2]
Running 18:45 [2] 3.04 km (6:10 / km) +131m 5:05 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Orienteering 39:23 [4] 5.52 km (7:08 / km) +291m 5:39 / km
11c shoes: Icebug Spirit7 M OLX
Wanted to cram some last minute o training in, so headed out for something middle-relevant.
Pretty happy with technique. More to write.
Running 12:39 [2] 2.38 km (5:19 / km)
shoes: Asics Gel Nimbus 19 (Feb '18)
Friday Apr 27, 2018 #
Cycling: Commute 12:06 [0]
(rest day)
Cycling: Commute 12:06 [0] 3.75 km (18.6 kph)
Cycling: Commute 15:53 [0]
Cycling: Commute 15:53 [0] 4.79 km (18.1 kph) +30m
Thursday Apr 26, 2018 #
Running 30:56 [2] 6.05 km (5:07 / km) +16m 5:03 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Strength and Conditioning 15:00 [2]
Turns out Aidan is very cynical with regard to foreign orienteers and doping - from experience of other sports. Was interesting anyway.
Running 11:19 [2] 2.04 km (5:33 / km) +8m 5:27 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Cycling: Training 30:15 [2]
Wednesday Apr 25, 2018 #
Cycling: Commute 15:59 [0]
Cycling: Commute 15:59 [3] 6.04 km (22.7 kph)
Cycling: Commute 17:53 [0]
cycling: Commute 18:16 [3] 5.95 km (19.5 kph) +43
Running 50:11 [2] 10.17 km (4:56 / km) +32m 4:52 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Puck around after.
Tuesday Apr 24, 2018 #
Cycling: Commute 16:00 [0]
Cycling: Commute 16:00 [3] 6.11 km (22.9 kph)
Strength and Conditioning 20:00 [2]
Ham & quad / knee stretch.
20 lateral bridges
60s single leg plank
60s side plank
20 x 8kg deep squat
10 x 8kg lunge
10 x SL squat
40 x calf raise / eccentric drop
Calf & quad stretch
Running 1:32:23 18.4 km (5:01 / km) +108m 4:53 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Legs probably a bit tired after gym & work, cos was pretty slow for a good while, and didn’t feel that slow. Good chat with josh though.
But did the last 20 steady and felt nice enough, so fairly happy in the end.
Minimal feeling in knee. Felt it a bit on run into work yesterday, but has been decent since. Think morning with less WU is a minor issue.
Cycling: Commute 18:16 [0]
cycling: Commute 18:16 [3] 5.95 km (19.5 kph) +43m
Monday Apr 23, 2018 #
Running 34:01 [2] 6.09 km (5:35 / km) +17m 5:30 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Strength and Conditioning 15:00 [2]
Running 35:43 [2] 6.5 km (5:30 / km) +56m 5:16 / km
shoes: Asics Gel Nimbus 19 (Feb '18)
Climbing 1:00:00 [0]