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Training Log Archive: mikeyA

In the 7 days ending Mar 20, 2016:

activity

time

miles

Running

3:37:38

26.3

(8:16)

42.33

(5:08)

Strength and conditioning

2:00:00

Cycling

1:10:00

Orienteering

17:42

2.62

(6:45)

4.22

(4:12)

Total

7:05:20

28.92

46.55

2:52

0:00

» now

Saturday Mar 19, 2016 #

Running warm up/down 13:59 [2] 2.42 km (5:47 / km)
shoes: New Balance trainers

Up out to KB.

Orienteering 17:42 [4] 4.22 km (4:12 / km)
shoes: New Balance trainers

Campus style sprint race around Kings Buildings which is as technically similar to Leeds Uni as we can get. The idea for this was to make it like it will be next week and so the winning time was planned to be similar, Tim drew up a start list and we even had a 3 minute call up. Pretty clean race. Messed about at #6 but the map was wrong as we went and made sure afterwards, I think everyone lost some time here. Picked a decent route on the longer leg to #8. Possibly the wrong way around the building to #18, I think going out of #17 south would have been best. Came the wrong way out of #22, back on myself would be quicker and then round the south of the building and then fine to the finish. Was caught a minute by Jonny at #24 so pretty pleased to have held him off for that long. Also I think I was just about the fastest out the other boys so a pretty nice confidence boost knowing that I can do alright with a clean run next Friday :)

2dReRun - http://3drerun.worldofo.com/2d/index.php?submit=Op...

Running warm up/down 15:20 [2] 2.6 km (5:54 / km)
shoes: New Balance trainers

Down inspecting #6 and back home.

Friday Mar 18, 2016 #

Note
(rest day)

Thursday Mar 17, 2016 #

Event: FwtN #10

7 AM

Running warm up/down 12:13 [2] 2.56 km (4:46 / km)
shoes: Asics trainers

To and from the gym.

Strength and conditioning 1:00:00 [1]

Normal stuff. Same session as last Thursday actually. Squatted 50, 60, 60, 60.

2 PM

Running warm up/down 15:48 [3] 3.62 km (4:22 / km)
shoes: New Balance trainers

Up plus some unlogged drills.

Running hills 24:00 [5] 3.53 km (6:48 / km)
shoes: New Balance trainers

4 x 3 minute hills [3 minutes] with Sasha. Distances 0.51, 0.48, 0.48, 0.48. Went a little hard on the first one trying to stay with Bash and suffered for the rest of the session. Really nice day and quite nice to do this session in daylight. Last one of these for a long while thank God.

Running warm up/down 20:45 [2] 3.86 km (5:23 / km)
shoes: New Balance trainers

Down around the killing fields while Sasha relieved himself and back to the flat.

6 PM

Cycling 40:00 [1]

Out to FWTN, putting out controls and then reversing everything I'd done afterwards.Took much longer than 40 minutes but I spent a good while hopping on and off the bike. Think it went OK. Couple of small issues where a gate was closed and so you couldn't get to 3 of the controls and after I'd set 6 people off I remembered to tell everyone else at the start. Did set off a little bit late meaning I turned up at the start a couple of minutes late, I'm ever so organised... ;) Apart from that, good and generally positive feedback about the rest of my planning :) Also got my prize for winning the prestigious FWTN series 2015/16, biggest win of my life so far?

Wednesday Mar 16, 2016 #

Running 42:03 [3] 7.96 km (5:17 / km)
shoes: New Balance trainers

Hugely shortened long run. Loop of the crags with Bash, Tam, Beth and Sarah before heading back by myself. Calves are incredibly tight after yesterday so plenty of rolling and stretching when I got back.

Tuesday Mar 15, 2016 #

Running warm up/down 11:24 [2] 2.23 km (5:07 / km)
shoes: New Balance trainers

Up.

Running intervals 29:16 [5] 6.37 km (4:36 / km)
shoes: New Balance trainers

10 x 300m [2 minutes]. Times were; 50, 55, 53, 54, 57, 59, 58, 57, 57, 56. Some of the times will be influenced by getting stuck behind people or avoiding head on collisions with angry cyclists that refuse to move over to the over half of the bike lane.

Running warm up/down 4:56 [2] 0.81 km (6:05 / km)
shoes: New Balance trainers

Jog to my flat to drop off the FWTN maps I'd just picked up and back to DVC.

Running tempo 10:00 [4] 2.69 km (3:43 / km)
shoes: New Balance trainers

10 minute tempo.

Running warm up/down 6:03 [2] 1.12 km (5:24 / km)
shoes: New Balance trainers

Down.

Monday Mar 14, 2016 #

Note

Going easier now. Reducing all steady runs to very short/not doing them at all. Going to try and do 3 or 4 fast sessions this week.

2 PM

Cycling 30:00 [1]

Cycled over to Gracemount to look around the area and check my control sites for FWTN that I'm planning on Thursday. Probably spent an hour and a half on the bike but most of it not meaningful. The area itself is not too bad really.

6 PM

Running warm up/down 11:51 [2] 2.56 km (4:38 / km)
shoes: Asics trainers

To and from the gym.

Strength and conditioning 1:00:00 [1]

Standardly hard. Squatted 50, 60, 60.

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