Training Log Archive: ColmMIn the 7 days ending Feb 19, 2017:
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Sunday Feb 19, 2017 #
Note
Running 4:35 [1] 0.74 km (6:12 / km) +1m 6:09 / km
Orienteering 32:11 [5] 7.53 km (4:16 / km) +148m 3:53 / km
20c
Went fine, not running mad fast, but putting in effort. Orienteering fine, just a bit stale.
Running 30:10 [2] 6.52 km (4:38 / km) +46m 4:28 / km
Feeling like I'm over the worst of the batch of little injuries, and ready to get back to business now.
Strength and Conditioning 20:00 [3]
10' conditioning
Saturday Feb 18, 2017 #
Running 3:21 [1] 0.46 km (7:17 / km) +16m 6:12 / km
Orienteering 21:00 [4] 4.74 km (4:26 / km) +69m 4:08 / km
20c
Absolutely atrocious.
Started fine through the first few, still with Dane who started same minute as me at #8, despite one or two little misses.
Got out and had an absolute shocker on #10 which caught a lot of people, but I was more brutal than most. Lost about 90s.
Messy on 12 again and lost 20s. Then fecked 13 and missed another 30s.
Very grim reading altogether.
Then there was #15, and #18 which was at least another 30s.
This was quite the reality check though, now quite keen to race well in sprint again, might take it a little more seriously.
Running 10:23 [1] 1.52 km (6:50 / km) +3m 6:46 / km
Running 10:21 [1] 1.55 km (6:41 / km) +3m 6:38 / km
Orienteering 14:10 [5] 3.35 km (4:14 / km) +75m 3:48 / km
15c
Orienteering reasonably well, but had one or two silly routes #4 & #9.
Pushing, but still not got much kick. Legs are absolutely gone the last few days.
Running 10:23 [1] 1.56 km (6:40 / km) +21m 6:15 / km
Friday Feb 17, 2017 #
Running 18:11 [2] 2.99 km (6:05 / km) +19m 5:54 / km
Orienteering 18:13 [4] 4.07 km (4:28 / km) +65m 4:09 / km
30c
Good fun, interesting event.
Not sure about my route through the score, but came out not far behind Tim and some others.
Some issues around the place, really struggling with the shitty torch too, but that was my fault.
Running 6:53 [1] 1.02 km (6:44 / km) +23m 6:03 / km
Thursday Feb 16, 2017 #
Running 20:16 [2] 3.77 km (5:23 / km) +1m 5:23 / km
Running race 16:24 [5] 5.0 km (3:17 / km) +4m 3:16 / km
Pretty hectic race. Knew everyone would race off the line, so consciously tried to hold back, but inevitably it was still my fastest split.
Garmin made the race a little long, obviously just off. Splits are subsequently a bit short, but still give a measure of pacing, and they're relatively consistent which is good.
Happy enough with the time, last month or two haven't been great due to various little injuries, so this is as much as I could have hoped for I reckon. Not too bad for February. Content.
Started watch as I crossed the line, and got 16:24, official time 16:26 on chip - there was no timing marker on the start line though.
Running 18:11 [1] 3.13 km (5:48 / km) +2m 5:47 / km
Wednesday Feb 15, 2017 #
Note
(rest day)
Tuesday Feb 14, 2017 #
Running 8:52 [2] 1.94 km (4:35 / km) +21m 4:20 / km
Running 31:33 [2] 6.01 km (5:15 / km) +136m 4:43 / km
Running 26:18 [2] 5.0 km (5:16 / km) +31m 5:06 / km
Running 17:12 3.25 km (5:17 / km)
Did 6 x 400, with pacemaker Lexc leading me through 200s.
More of a taper type session so decent effort, but not all out.
Times: 69, 67, 68, 67, 67, 63.
Happy with the effort, not too easy, not too hard.
Good fun.
Running 29:19 [2] 5.41 km (5:25 / km) +110m 4:55 / km
Monday Feb 13, 2017 #
Running 32:22 [2] 7.26 km (4:27 / km) +24m 4:23 / km
Strength and Conditioning 50:00 [2]
Still very limited with the shoulder.
Managed some low weight overhead (20kg) and back (40kg) squats.
Then did lots of bonus core with Dan.
Running 10:12 [1] 1.94 km (5:15 / km) +32m 4:51 / km