Training Log Archive: roarIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
Orienteering race 2:12:48 [4] *** 18.0 km (7:23 / km)
ahr:160 spiked:31/38c shoes: VJ Integrators
This was long.
I started alright, knowing it would be long, and it was interesting enough. The Holly bush area I though was fun. Then afterwards I started to get a bit bored and tired. A lot of running was necessary and my legs just weren't up to it at the end.
Quite critical of my performance really, had a lot of in the circle misses of controls and a few bigger ones.
Knew I would suffer from lack of long runs, but not this badly.
Not happy.
Saturday Mar 30, 2013 #
Running (road) warm up/down 7:22 0.96 km (7:40 / km) +33m 6:33 / km
ahr:153 max:167 shoes: VJ Integrators
Orienteering race 39:58 7.0 km (5:43 / km) +78m 5:25 / km
ahr:173 max:181 spiked:20/20c shoes: VJ Integrators
Went well for me. Very clean, though it wasn't very hard. Was pushing the whole way but I just wasn't fast enough.
Running (road) 10:23 1.57 km (6:37 / km) +8m 6:27 / km
ahr:129 max:138 shoes: VJ Integrators
Friday Mar 29, 2013 #
Running (road) warm up/down 10:38 1.94 km (5:29 / km) +7m 5:23 / km
ahr:155 max:175 shoes: Asics Gel 1170
Orienteering race 16:59 [5] 3.6 km (4:43 / km)
ahr:170 spiked:18/19c shoes: Asics Gel 1170
A lot of routechoice in this sprint. Always choosing to go left or right.
I knew I wasn't fast going into it and was there to have fun which I did, though I could feel the lack of running speed.
Running (road) warm up/down 10:40 1.6 km (6:40 / km) +6m 6:32 / km
ahr:137 max:159 shoes: Asics Gel 1170
Tuesday Mar 26, 2013 #
Note
Monday Mar 25, 2013 #
Running (road) (Recovery) 53:08 9.32 km (5:42 / km) +90m 5:26 / km
ahr:149 max:170 shoes: Asics Gel 1170
Got home and after my shower my right hamstring was insanely tight for no apparent reason!
Saturday Mar 23, 2013 #
Running (road) 14:00 1.76 km (7:57 / km)
ahr:126 max:148 shoes: Salomon speed cross 2
Thursday Mar 21, 2013 #
Running (road) warm up/down 5:45 1.04 km (5:32 / km)
ahr:142 max:158 shoes: Salomon speed cross 2
Orienteering race 25:05 5.06 km (4:57 / km) +8m 4:55 / km
ahr:163 max:178 shoes: Salomon speed cross 2
Legs were still wreckedit would seem, had no snap to them. Better fix that before next weekend!
Oing was fine except for out of 24 where I didn't read a hedge and had to go back on myself to get out.
Fun little race though.
Running (road) warm up/down 10:29 1.65 km (6:21 / km) +9m 6:11 / km
ahr:134 max:150 shoes: Salomon speed cross 2
Wednesday Mar 20, 2013 #
Running (road) 59:43 9.62 km (6:12 / km) +127m 5:49 / km
ahr:147 max:201 shoes: Salomon speed cross 2
Met Sam and Will and we went for a run around Blackford and Braids in lovely warm weather. Body was in bits though, probably understandably...
Nice run, need to get out for more of these
Tuesday Mar 19, 2013 #
Running (road) 15:09 2.86 km (5:18 / km) +11m 5:12 / km
ahr:135 max:168 shoes: Asics Gel 1170
Running (road) 33:07 6.03 km (5:30 / km) +4m 5:28 / km
ahr:157 max:176 shoes: Asics Gel 1170
9x warm up ones, so 1500m pace, all about 20s, and then jog back recovery.
Then I stopped bothering to press lap because we did I think 5 absolute full out, but concentrating on form too. Walk back recovery. Was sore by the end of this.
Then another 12 at about 20s and jog back.
Kinda fun but really hard work!
Running (road) warm up/down 14:25 2.28 km (6:19 / km) +38m 5:50 / km
ahr:142 max:154 shoes: Asics Gel 1170
Monday Mar 18, 2013 #
Running (road) (Recovery) 31:58 6.29 km (5:05 / km) +49m 4:54 / km
ahr:140 max:158 shoes: Asics Gel 1170
Fantastic turnout today for a nice run in the beautiful weather that we had this evening. Body felt springy and fresh!
No surprises for guessing which parts of the above sentences were sarcastic...
Strength 46:57 1.16 km (1.5 kph) +59m
ahr:88 max:124
Squats x1min
push ups x 20
uppy downy push ups x 20 secs
Set2 x2
Russian twists x 40secs
crunches x15
leg lowers x20
plank x20s
side planks 30sx2
doggy raises x30
Set3 x2
leg raises x30
Supermans x20
bridges x1min
Calf raises with stretchy band x25x2
Sunday Mar 17, 2013 #
Running (road) warm up/down 12:28 1.97 km (6:20 / km) +41m 5:44 / km
ahr:143 max:160 shoes: VJ Integrators
Orienteering race 2:02:41 12.09 km (10:09 / km) +401m 8:42 / km
ahr:158 max:170 spiked:24/28c shoes: VJ Integrators
I had heard many things about this area before I came. almost all saying how fantastic it was, and technically difficult, a few expressing the fact that it was physical.
Started off, straight up a hill and I realised very quickly that the 9.7k course distance meant I was going to be very tired later. Missed 1, from not reading my map properly, but then understood what I had to do and orienteered well. Caught Simon at 7, and then my legs started to feel a bit tired climbig up to 10. Held it together, took a gel at 13 and was still going ok. Then I opened up my map to see 15 and things started to get worse. The ink was coming off, so anything I could use as an attackpoint for 15 was gone. Huge mistake ~4mins. Legs very tired now.
Should have gone around to 18, because the hill up was unbelievably tough, though I didn't fancy a road at that point. Eventually managed to read what 20 was on and then noticed I had to go all the way back down to the lake for 21. Was pretty much walking anything not downhill at this stage. 23 and 24 were slightly more than guesswork based on the lines and my descriptions, and then it was just a matter of getting to the finish, something I didn't do very well, losing 1 min on the last control.
Felt the distance a lot. Need to do more long runs.
Map
Saturday Mar 16, 2013 #
Running (road) warm up/down 12:54 2.2 km (5:52 / km) +33m 5:27 / km
ahr:148 max:169 shoes: VJ Integrators
Orienteering race 39:22 6.75 km (5:50 / km) +1m 5:50 / km
ahr:175 max:184 spiked:23/25c shoes: VJ Integrators
Running (road) warm up/down 10:23 1.23 km (8:27 / km) +12m 8:04 / km
ahr:127 max:145 shoes: VJ Integrators
Cold seems to be holding up
Friday Mar 15, 2013 #
Note
one on 17th, one on 24th.
IOC here we come!!!
Thursday Mar 14, 2013 #
Note
(sick)
Wednesday Mar 13, 2013 #
Note
(sick)
Tuesday Mar 12, 2013 #
Running (road) warm up/down 12:47 2.45 km (5:13 / km) +3m 5:11 / km
ahr:134 max:166 shoes: Asics Gel 1170
Running (road) intervals 51:13 8.73 km (5:52 / km) +32m 5:46 / km
ahr:159 max:180 shoes: Asics Gel 1170
They were all close to 40s, going down to 39 and up to 44, so average about 42.
Felt pretty rough for most of it to be honest and was really struggling on the last set or two.
Running (road) warm up/down 8:57 1.42 km (6:18 / km) +24m 5:48 / km
ahr:144 max:161 shoes: Asics Gel 1170
Saturday Mar 9, 2013 #
Note
Orienteering race 30:45 4.65 km (6:37 / km) +95m 6:00 / km
ahr:158 max:178 spiked:14/15c shoes: Salomon speed cross 2
After number 1 I orienteered well. I made a complete mess of 1 not seeing the track I was supposed to run on and threw away probably a minute.
Steep little forest area. Good for a local event
Running (road) warm up/down 14:26 2.03 km (7:07 / km) +58m 6:14 / km
ahr:133 max:158 shoes: Salomon speed cross 2
Thursday Mar 7, 2013 #
Orienteering 32:40 [4] *** 4.1 km (7:58 / km) +200m 6:24 / km
spiked:13/13c shoes: VJ Integrators
2nd today, 1 second behind Jegor!
Running (road) 23:57 [2] 2.8 km (8:33 / km) +165m 6:36 / km
shoes: VJ Integrators
Wednesday Mar 6, 2013 #
Orienteering race 47:23 [4] **** 5.6 km (8:28 / km)
spiked:15/19c shoes: Salomon speed cross 2
Started off pretty alright and was keeping with Jegor. We missed 4 and then he got away up to 5. Met him again as we all wandered around looking for 6 and I got into the lead for 7. Was second into the centre butterly and then there was a load of people all over the hill running down to 9. I hit it and everyone converged on me! Was still ahead at 10 but legs were tiring and Jegor went past again. Missed 11 a little to the left and lost some time but was still in the game. Then I made a royal mess of 13 and was by myself. Met Oleg then at the butterfly again, with no headtorch battery remainng. He ran behind me to 16, which was in the wrong place so I was standing on the hill looking for it as he waited paitently. Bex arrived and we decided we were in the right place so I ran off. Got the last few well but I was way back at this point.
Nearly a good race but in the end turned out to be pretty bad, with a really large mistake.
Really nice area though.
Tuesday Mar 5, 2013 #
Running (road) warm up/down 24:25 [2] 3.0 km (8:08 / km)
ahr:140 shoes: Asics Gel 1170
Running (road) intervals 23:51 [4] 4.8 km (4:58 / km)
ahr:160 shoes: Asics Gel 1170
GPS was a no go today so my knowledge of splits is non existant.
Did the first in 3:00 with 60s rest and 6 intervals, if they were all at 3 mins the end time should have been 24:00. So either I had shorter rests (which is highly likely) or I had faster intervals (didn't feel like it). In any case a good session.
Running (road) warm up/down 8:34 [2] 1.2 km (7:08 / km)
ahr:140 shoes: Asics Gel 1170
Monday Mar 4, 2013 #
Running (road) (Recovery) 48:45 [2] 8.33 km (5:51 / km)
ahr:155 shoes: Asics Gel 1170
Strength 40:00 [2]
Squats x1min
push ups x 20
uppy downy push ups x 20 secs
Set2 x2
Russian twists x 40secs
crunches x15
leg lowers x20
plank x20s
side planks 30sx2
doggy raises x30
Set3 x2
leg raises x30
Supermans x20
bridges x1min
calf raises (with theraband) x25
Sunday Mar 3, 2013 #
Note
I'm on 514 compared to last years 163 up until this date
Running (road) warm up/down 9:41 1.75 km (5:32 / km) +14m 5:19 / km
ahr:123 max:137 shoes: VJ
Orienteering race 1:18:21 13.24 km (5:55 / km) +162m 5:35 / km
ahr:165 max:177 spiked:35/37c shoes: VJ
A nice area, not super difficult but it was necessary to keep running the whole way and some of the marram grass was tough to run through.
Kept it really clean. Was reading ahead well and keeping concentration the whole way. Had one miss right at the end, but I felt like I kept up good speed which was positive.
Saturday Mar 2, 2013 #
O-training 10:34 *** 2.52 km (4:12 / km) +19m 4:02 / km
ahr:168 max:182 spiked:12/13c shoes: Salomon speed cross 2
Felt really heavy before I started but I got into it .
The girls went out in a mass start. Kirstin handed over to me in about 5th.
Went out in a bit of a group and had some people around for the whole time. Pretty clean, except for one control where I stopped short
O-training 9:26 *** 2.03 km (4:39 / km) +14m 4:29 / km
ahr:166 max:180 spiked:12/13c shoes: Salomon speed cross 2
Not in so much of a group this time and I was running a bit slower as a result. Terrible map reading for no. 1 but otherwise was good
O-training 8:46 *** 1.96 km (4:28 / km) +33m 4:07 / km
ahr:169 max:183 spiked:8/8c shoes: Salomon speed cross 2
Went out alone, but caught Joonas and then was caught by Jegor. We were close come the finish, but they had a bit more than me in the end.
Good planning ahead this time, still not all the right route choices though
Running (road) warm up/down 4:06 0.65 km (6:18 / km) +8m 5:58 / km
ahr:131 max:145 shoes: Salomon speed cross 2
O-training 17:05 2.97 km (5:45 / km) +24m 5:32 / km
ahr:147 max:173 spiked:16/16c shoes: Salomon speed cross 2
Essentially orienteering intervals, but not at that high a pace. Objective was to practice the start of races, getting into the map quickly and planning those first few legs. Was a nice little exercise.
Also includes back to the car with Jegor
Running (road) 4:00 0.13 km (30:46 / km) +18m 18:21 / km
ahr:116 max:124 shoes: Salomon speed cross 2
O-training 17:24 3.32 km (5:14 / km) +42m 4:56 / km
ahr:163 max:174 spiked:18/19c shoes: Salomon speed cross 2