Training Log Archive: roarIn the 1 days ending Sep 30, 2017:
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Saturday Sep 30, 2017 #
9 AM
O-training 1:21:33 ***** 9.99 km (8:10 / km) +12m 8:07 / km
ahr:144 max:167 spiked:22/29c slept:8.0 shoes: VJ Bold
Lunsen Multitechnique training
Livelox
Set by the wonderful me went to Lunsen on a beautifully sunny morning. Did this in the morning by popular demand as only Johanna was 70% for the evening but we were 15 for the morning. Couple of different parts:
Veg + water: In Lunsen it's easy to rely on the contours as big things but the veg and water are really important too. This bit went well other than it was hard to tell the control locations exactly. Big train at 4 so I waited a bit.
Windows: Compass training. Left on stones and knolls as things you can use to pick off. Little wobbly but overall good.
Green control pick: Concentrate and push on. Miss on 12 but otherwise good Again waited a bit at the end to avoid a train in the corridor
Corridor: concentration & map contact. Pretty hard but I was good, right up until the very end when it went really badly so I never actually went to 15.
Contours only: Because. Probably one of the easiest parts
No paths: 1:5000 version printed on the back of the paper too, so high intensity finish with lots of map contact and being sure. I took the paths off to make the area a little more interesting. Miss on 23 as I lost focus leaving 22.
Really fun training. Overall went well.
Livelox
Set by the wonderful me went to Lunsen on a beautifully sunny morning. Did this in the morning by popular demand as only Johanna was 70% for the evening but we were 15 for the morning. Couple of different parts:
Veg + water: In Lunsen it's easy to rely on the contours as big things but the veg and water are really important too. This bit went well other than it was hard to tell the control locations exactly. Big train at 4 so I waited a bit.
Windows: Compass training. Left on stones and knolls as things you can use to pick off. Little wobbly but overall good.
Green control pick: Concentrate and push on. Miss on 12 but otherwise good Again waited a bit at the end to avoid a train in the corridor
Corridor: concentration & map contact. Pretty hard but I was good, right up until the very end when it went really badly so I never actually went to 15.
Contours only: Because. Probably one of the easiest parts
No paths: 1:5000 version printed on the back of the paper too, so high intensity finish with lots of map contact and being sure. I took the paths off to make the area a little more interesting. Miss on 23 as I lost focus leaving 22.
Really fun training. Overall went well.
1 PM
Strength 1:02:35 [1] 1.2 km (1.2 kph)
shoes: Asics Hyper Speed 6 2016
I discovered that the reason for the switch was to have a viewng brunch for the world cup so I went to that for an hour but had to be in the gym by 2. Thus was eating pretty close to training but it wasn't an issue.
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 50, 50, 55
3x5 cleans 40, 40, 40
3x5 one leg squat lunges 50, 50, 50 the last few were really hard
bosu ball balancing
Both rowing machines were busy so then:
Extra long run home. Feeling like I worked today.
Run to gym
6 mins row
Gym stuff, numbers are kgs:
3x5 step up drives (each leg) 50, 50, 55
3x5 cleans 40, 40, 40
3x5 one leg squat lunges 50, 50, 50 the last few were really hard
bosu ball balancing
Both rowing machines were busy so then:
Extra long run home. Feeling like I worked today.