Training Log Archive: ColmMIn the 7 days ending Apr 15, 2019:
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Monday Apr 15, 2019 #
Cycling: Commute 35:00 [0]
Running 46:44 [2] 8.73 km (5:21 / km) +25m 5:17 / km
ahr:122 max:136
Legs a bit tired.
Climbing 1:00:00 [0]
Strength and Conditioning 5:00 [1]
Sunday Apr 14, 2019 #
Orienteering 1:49:47 [2] 10.86 km (10:06 / km) +311m 8:51 / km
ahr:138 max:180
General planner work.
Running 52:48 10.48 km (5:02 / km) +335m 4:21 / km
ahr:143 max:178
Josh & Niall joined for the warm up.
Josh hopped into start the session too, which got started which was appreciated. His legs were undoubtedly a bit fried from a week of racing, so he pulled up early enough, but I was started so keeping on wasn’t so bad.
Session was: 30min hilly tempo + 3 x 1min hills.
Going alright early on, kept a bit in the legs first lap cos I’ve never done the loop as a straight tempo, usually a few broken Tempos.
But went through first lap pretty much on par with my best previous times here, so knew it was going quite well.
Held through second lap about 25s slower but decent, and then retreated back to do a few 1min reps. Was tired so called it at 3.
Tempo laps: 14:12, 14:40, according to strava.
Pretty happy with it overall
Running 1:24 [2] 0.23 km (6:04 / km)
ahr:127 max:147
Orienteering 28:07 [1] 1.75 km (16:04 / km) +77m 13:11 / km
ahr:122 max:160
Running 11:53 [2] 1.8 km (6:36 / km) +58m 5:41 / km
ahr:137 max:149
Legs fairly tired by this stage.
Strength and Conditioning 5:00 [1]
Saturday Apr 13, 2019 #
Orienteering 1:35:52 [1] 5.56 km (17:15 / km) +260m 13:59 / km
ahr:108 max:171
Running 1:20:05 [2] 11.08 km (7:14 / km) +375m 6:11 / km
ahr:128 max:185
Meandering through some rough shite off Luggala, and then back up and took a longer road route back for a little distance
Friday Apr 12, 2019 #
Cycling: Commute 35:00 [0]
(rest day)
Needing to get a lot sorted with maps, si & various issues etc as well.
Thursday Apr 11, 2019 #
Running 20:54 [2] 3.86 km (5:25 / km)
ahr:132 max:177
Running 43:20 [2] 8.6 km (5:02 / km) +47m 4:54 / km
ahr:128 max:145
Though legs a bit up and down and the middle section was a stark contrast to Tuesday evening's feeling.
Wednesday Apr 10, 2019 #
Cycling: Commute 35:00 [0]
Orienteering 49:53 [1] 5.31 km (9:23 / km) +240m 7:40 / km
ahr:135 max:179
Running 23:39 5.06 km (4:40 / km) +166m 4:01 / km
ahr:167 max:186
Wanted to get a session in as well and kick off the transition to a bit of speed work, instead of just strength & endurance. Worked out well, because I wouldn’t have had enough light to do anything longer.
Idea is to build strength on the uphills, and overspeed on the downhills.
Running 11:38 [2] 2.01 km (5:47 / km) +36m 5:19 / km
ahr:164 max:173
Strength and Conditioning 5:00 [1]
Tuesday Apr 9, 2019 #
Running 32:57 [2] 5.96 km (5:32 / km)
ahr:124 max:139
Plan is to resume training as normal, but put a lot of work into ankle and leg strength next couple of weeks and should hopefully find the terrain much more manageable in Slovenia.
Also need to get some new o-shoes (non-dobs), and some new mileage runners, will probably not go for icebugs again on the o shoes as they are a bit too narrow.
Cycling: Commute 30:00 [0]
Running 53:12 [2] 11.65 km (4:34 / km)
ahr:137 max:154
Just lovely because it was so quiet, and my legs felt nice. Think a little lateen probably suits my legs better than straight after work, but it isn’t practical so I don’t expect it to become a habit anytime soon.
Back through josh’s territory I think, but I heard a rumour he’s back in my motherland so I didn’t see him about.
Strength and Conditioning 10:00 [2]