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Training Log: BGozza

In the last 7 days:

activity # timemileskm+m
  Running4 1:49:32 10.41(10:31) 16.75(6:32) 286
  Orienteering 1 1:24:55 9.89(8:35) 15.91(5:20) 19324 /27c88%
  Walking1 1:01:30 2.09(29:22) 3.37(18:15) 42
  Gym1 40:00
  Total5 4:55:57 22.39 36.04 52124 /27c88%
  [1-5]5 3:15:18
«
2:40
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WeThFrSaSuMoTu

Monday Feb 26 #

1 PM

Gym 40:00 [2]

new programme.

Sunday Feb 25 #

11 AM

Running warm up/down 11:09 intensity: (5:45 @0) + (3:34 @1) + (1:50 @2) 1.56 km (7:10 / km) +21m 6:43 / km
ahr:123 max:149 shoes: Inov8 X-Talon G 210 (OLD)


Orienteering (race / long) 1:24:55 intensity: (2:28 @0) + (46 @1) + (5:22 @2) + (54:23 @3) + (21:56 @4) *** 15.91 km (5:20 / km) +193m 5:02 / km
ahr:164 max:180 spiked:24/27c shoes: Inov8 X-Talon G 210 (OLD)

Ace of Herts at Ashridge - black.
https://www.happyherts.routegadget.co.uk/rg2/#412&...

Decent run, somewhat happy with how it went. Lots of good but that's expected on a fairly easy course. Still managed to lose ~6 minutes somehow (what route gadget says).

Stupid 3 minute mistake to #3. Didn't count the paths and somehow teleported myself in my mind about 500m further along the leg so lost a lot of time stood still trying to relocate. Maybe something to do with the scale idk just a stupid error.

#4, came in too early, probably shook due to messing up quite badly on the previous control but naved well after realising I came in far too ealry.

#16, unmapped path threw me off, should have trusted contours rather than muddy tracks.

Everything else pretty good. Lots of mud, lots of brambles. Fuelling was good, gel went down well. Good practice for the longer courses.


Running warm up/down 3:00 intensity: (1:18 @0) + (40 @1) + (1:02 @2) 0.44 km (6:53 / km) +3m 6:40 / km
ahr:132 max:152 shoes: Inov8 X-Talon G 210 (OLD)


Walking 1:01:30 [0] 3.37 km (18:15 / km) +42m 17:10 / km
ahr:91 max:108 shoes: Inov8 X-Talon G 210 (OLD)

Control Collecting. Cold and muddy, but nice walk nonetheless.

Saturday Feb 24 #

9 AM

Running warm up/down 19:46 intensity: (12:17 @0) + (5:51 @1) + (1:38 @2) 1.61 km (12:15 / km) +12m 11:49 / km
ahr:122 max:148 shoes: Saucony Kinvara 13


Running hills 24:36 intensity: (9 @0) + (18 @1) + (1:45 @2) + (6:47 @3) + (15:12 @4) + (25 @5) 3.91 km (6:17 / km) +181m 5:06 / km
ahr:170 max:188 shoes: Nike ZoomX Drgonfly XC

12x 35s ish hill (90s). Hate training on Saturday mornings, feeling sick but probably mainly due to pushing hard. V v muddy.

Thursday Feb 22 #

7 PM

Running warm up/down 27:56 intensity: (16:22 @0) + (3:27 @1) + (8:07 @2) 3.71 km (7:32 / km) +38m 7:10 / km
ahr:121 max:154 shoes: Saucony Kinvara 13

Leg loosening before nationals (which as of this morning when I’m now writing this, has been postponed). wu, drills, strides, wd.

Bit annoyed nationals has been cancelled, not because I wanted to race, definitely was not looking forwards to a long drive for a pretty pointless race as a lower year, but more that I missed training last night because of it, for no reason now really. It’s only a bit of rain, there’s been worse.

Wednesday Feb 21 #

5 PM

Running tempo 23:05 intensity: (50 @0) + (2:03 @1) + (10:57 @2) + (8:36 @3) + (39 @4) 5.53 km (4:11 / km) +32m 4:04 / km
ahr:154 max:170 shoes: Saucony Kinvara 13

Med 5k. Legs sore to begin with, pit stop at Sainsbury’s.

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