Training Log Archive: andypatIn the 7 days ending Mar 11, 2017:
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Saturday Mar 11, 2017 #
Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
Running race 26:24 [4] 5.0 km (5:17 / km) +5m 5:15 / km
Splits
5:14
5:20
5:27
5:30
5:21
About a minute faster than last week which is good progress - definitely felt stronger in latter half of race and kept ahead of Amelia till more or less the last 800m when she cruised by inevitably. Not so far behind this time. Feels like I hit the bottom of the curve from my poor 3 months over the last fortnight and my recent increase in training now paying dividends.
Will see how it goes on Blue tomorrow at Tentsmuir - flat so should suit me!
Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
walk 1:17:00 [1] 5.02 km (15:20 / km) +20m 15:02 / km
Friday Mar 10, 2017 #
gym 45:00 [4]
Thursday Mar 9, 2017 #
tennis 2:15:00 [3]
Tuesday Mar 7, 2017 #
walk 15:00 [1] 1.0 km (15:00 / km)
Running warm up/down 10:07 [3] 1.49 km (6:47 / km) +18m 6:24 / km
Running tempo 4:29 [5] 1.0 km (4:29 / km)
Bit slower than previous (maybe 20-25s) but not so bad as I thought.
Scope for improvement.
DOnt think I ever got under 4min for this.
Running warm up/down 15:03 [2] 2.09 km (7:12 / km) +10m 7:02 / km
Running 41:54 [3] 5.65 km (7:25 / km) +32m 7:13 / km
Monday Mar 6, 2017 #
Running 50:00 [3] 5.47 km (9:08 / km) +40m 8:49 / km
LOvely day
Sunday Mar 5, 2017 #
Orienteering warm up/down 16:27 [3] 1.9 km (8:39 / km)
Orienteering race 49:06 [4] 4.51 km (10:53 / km) +110m 9:42 / km
Minor error at 4 where I managed to end up E of the control despite coming at it from the W and again at 6 where I navigated to 9 by mistake - a minor controlling issue there I think with 6 and 9 being adjacent in a loop. However as 9 was on the way to 6 anyway that shouldnt have mattered too much except I took an excessively safe route to "6" which I didnt need to with hindsight if I'd naved to the correct control. Dont think I made any other signfciant errors. New map seems good and course was towards the short end of expectations and well planned middle style so suited me fine. Ran out of steam by the end but still beat the Mac by about 4mins!
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km) +15m 9:18 / km
walk 15:00 [1] 1.0 km (15:00 / km)