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Training Log Archive: conör

In the 7 days ending Apr 23:

activity # timemileskm+m
  Run (road)4 3:20:58 26.45(7:36) 42.56(4:43) 362
  Orienteering2 1:36:54 9.05(10:43) 14.56(6:39) 289
  Climbing1 1:30:00
  Run (grass/off-road)3 56:04 5.0(11:13) 8.05(6:58) 64
  Total7 7:23:56 40.5 65.17 714
  [1-5]7 6:38:56
averages - sleep:8.5 weight:71.3kg

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Sunday Apr 23 #

10 AM

Run (grass/off-road) 9:33 [1] 1.66 km (5:46 / km) +17m 5:28 / km

Orienteering race 42:55 [4] 7.41 km (5:47 / km) +73m 5:31 / km

SE middle champs Wimbledon Common. Disastrous run. Better to get it out of the way I guess.

Saturday Apr 22 #

7 PM

Run (road) 55:16 [2] 11.61 km (4:46 / km) +14m 4:44 / km

Handy

Friday Apr 21 #

5 PM

Run (road) 31:18 [3] 6.92 km (4:31 / km) +37m 4:24 / km

Feeling more spritely after a decent dinner and a good sleep so went for hills

Run (grass/off-road) 7:46 [1] 1.2 km (6:27 / km)

Drills

Run (road) 26:00 intensity: (15:00 @2) + (11:00 @5) 4.65 km (5:36 / km) +235m 4:28 / km

6 x ~80s (2 mins)
4 x ~45s (1 min)

Run (grass/off-road) 14:18 [2] 2.91 km (4:54 / km)

Lap of Greenwich avoiding marathon start stuff the to the DLR

Run (road) 7:41 [2] 1.52 km (5:02 / km) +7m 4:55 / km

Home from DLR

Thursday Apr 20 #

8 AM

Note
slept:8.0 weight:71.5kg

6 PM

Run (road) 8:14 [2] 1.61 km (5:08 / km)

7 PM

Note
(rest day)

Really tired all day today, took a nap at 1300 and another one at about 1600. Started heading to VPTHAC but just felt dead, even jogging slowly, so I just came home.
Not sure what's up really, possibly haven't been eating enough since the JK and haven't recovered properly. Will skip hills tomorrow and take it handy and hopefully do them on Sat.

Wednesday Apr 19 #

Note

Thu: VPTHAC 16. Not sure what kind of turnout there'll be with the marathon this w/e but will take it a bit handy anyway
Fri: Hills in Greenwich
Sat: Might head to Epping and do 75-90 mins
Sun: SE Middle champs on Wimbledon common
Mon: Easy ~60
Tue: Some thresholdy stuff or similar
Wed: To Ireland, easy jog in morning probably
Thu: Would like to get on a map, do a few controls from LOC on Brockagh or similar
Fri: Rest/Easy jog, drive to Oughterard
2 PM

Climbing 1:30:00 intensity: (45:00 @0) + (45:00 @1)

Climbing with Lizzie and the QM people. Pretty tired so didn't get much done, but it was a good time.
7 PM

Run (road) 1:12:29 [2] 16.26 km (4:27 / km) +69m 4:22 / km

Nice and handy. Did 4 sprints up the lump at the end and then 1 up the bridge just for the craic. AP doesn't seem to find that climb but I reckon they're both about 8m...

Tuesday Apr 18 #

12 PM

Note
slept:9.0 weight:71kg

Pleased enough with the JK overall, I got the results I needed with regards to selection anyway, and I held the nav together pretty well. The fitness was lacking a bit, but I was running better than I expected really considering the small amount of winter training. The main issue was the hills so I'll keep going out to Greenwich and also try and add in some runs around Epping.

IOC - 2 weeks
Estonia selection - 4 weeks
(WOC - 10 weeks)

Monday Apr 17 #

9 AM

Run (grass/off-road) 24:27 [2] 2.27 km (10:47 / km) +46m 9:47 / km

Orienteering race 53:59 [5] 7.15 km (7:33 / km) +217m 6:34 / km

JK Relay - 1st Leg for SLOW, back in 17th and 5th overall.
Good start, kept it nice and clean and tried to stick with the pack for as long as I could. I hung on till about 10 or 11, then people started going by. Legs were gone up the hill to 13 and I slowed down quite a bit I think after the spectator. Still, I kept it clean to the end and I was happy enough to be ~3 mins down

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