Training Log Archive: austrianmikeIn the 7 days ending Dec 1, 2013:
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Sunday Dec 1, 2013 #
Running (Endurance) 2:01:34 [4] 23.02 km (5:17 / km)
shoes: Brooks Ghost 4
Had only planned to do 13k, as that was in my training plan (and because I'd raced last night), but somehow I just got into the zone and then didn't want to stop. Blackwall basin, Ropemaker park, Limehouse Cut, Lee Navigation, Hertfordshire Union Canal, Grand Union Canal, Westferry Circus, Millwall North Basin, 3x laps of Millwall South Basin, and then back past Poplar Basin.
Felt good not to be trying to run fast, and being well rested (rather than after work). Tried to push my pace in the second half
Second longest run of my life after the marathon!
5:15, 5:14, 5:16, 5:29, 5:19, 5:17, 5:26, 5:24, 5:22, 5:29, 5:13, 5:15. 5:29, 5:29, 5:02, 5:11, 5:09, 5:04, 5:12, 5:05, 5:10, 5:20, 5:10, (+6 secs)
Felt good not to be trying to run fast, and being well rested (rather than after work). Tried to push my pace in the second half
Second longest run of my life after the marathon!
5:15, 5:14, 5:16, 5:29, 5:19, 5:17, 5:26, 5:24, 5:22, 5:29, 5:13, 5:15. 5:29, 5:29, 5:02, 5:11, 5:09, 5:04, 5:12, 5:05, 5:10, 5:20, 5:10, (+6 secs)
Saturday Nov 30, 2013 #
Event: South East Night Champs
5 PM
Running (Warm Up/ Down) 10:00 [2] 1.6 km (6:15 / km)
shoes: VJ IROC O-shoes
Orienteering race (SE Nights) 50:57 [5] 7.9 km (6:27 / km) +100m 6:04 / km
shoes: VJ IROC O-shoes
Annoyed with myself! Very solid to #10, where I picked up a pack. Lost them at #21, then punched the wrong #22... Realised when running from #23 to the finish that the last leg was longer than I thought. Checked my description and noticed the feature error. Ran back to #22 only to realiseI had punched the wrong one. Found the correct control (poorly 6mins after punching the wrong one), and then legged it to the finish.
A 4:30 lead dropped in 500m... Silver by 36secs
6:02, 5:57, 5:52, 6:16, 7:10, 5:34, 5:46, 3:07 (@6:32)
http://sloweb.org.uk/racereports/senights2013resul...
A 4:30 lead dropped in 500m... Silver by 36secs
6:02, 5:57, 5:52, 6:16, 7:10, 5:34, 5:46, 3:07 (@6:32)
http://sloweb.org.uk/racereports/senights2013resul...
Friday Nov 29, 2013 #
Note
(rest day)
Slight headache this morning, so didn't go to the gym early
Thursday Nov 28, 2013 #
7 PM
Running (Warm up) 2:06 [2] 0.37 km (5:41 / km)
shoes: Brooks Ghost 4
Running (Tempo) 32:10 [4] 7.01 km (4:35 / km)
shoes: Brooks Ghost 4
Three laps of Fort II in Antwerp. Tired after a long day in the office. Struggled to hold 4:30s, mainly as my legs got increasingly sore, particularly my calves. Some more stretching required, but at least I churned out 7k... Still progress
4:30, 4:33, 4:39, 4:32, 4:42, 4:34, 4:37
4:30, 4:33, 4:39, 4:32, 4:42, 4:34, 4:37
Running (Warm down) 11:44 [2] 2.0 km (5:52 / km)
shoes: Brooks Ghost 4
Wednesday Nov 27, 2013 #
7 PM
Running (Intervals (800m pyramid)) 25:48 [4] 5.33 km (4:50 / km)
shoes: Brooks Ghost 4
Keen to improve my pace as struggling to go sub 5m/k in training without effort, so thought I'd drop in an interval session before tomorrow's 9k according to the plan.
1 min warm up (179m)
200m pace (0:40 @3:21)
2 mins recovery (307m)
400m pace (1:22 @3:25)
2 mins recovery (292m)
600m pace (2:16 @3:48)
2 mins recovery (321m)
800m pace (3:05 @3:52)
2 mins recovery (293m)
600m pace (2:15 @3:45)
2 mins recovery (294m)
400m pace (1:28 @3:41)
2 mins recovery (295m)
200m pace (0:39 @3:19)
1 min warm down (152m)
1 min warm up (179m)
200m pace (0:40 @3:21)
2 mins recovery (307m)
400m pace (1:22 @3:25)
2 mins recovery (292m)
600m pace (2:16 @3:48)
2 mins recovery (321m)
800m pace (3:05 @3:52)
2 mins recovery (293m)
600m pace (2:15 @3:45)
2 mins recovery (294m)
400m pace (1:28 @3:41)
2 mins recovery (295m)
200m pace (0:39 @3:19)
1 min warm down (152m)
Tuesday Nov 26, 2013 #
Event: Night-O Series Race 2
7 PM
Running (Warm up/ down) 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Ghost 4
Mainly to and from Wimbledon station
Orienteering race (Wimbledon Common Night O) 33:54 [4] 6.41 km (5:17 / km) +40m 5:08 / km
shoes: VJ IROC O-shoes
First ever Night O. Very happy with how it went. Odd route choice to #1, missed a path to #2 but kept going a longer way, struggled in the control circle on #3 dropping up to two minutes I think. Very good after that, #4,#5, #6, and #7. Big boost from seeing Duncan appear from my right (from where?) on the way to #5. Drifted to the left too much on #8, but not badly. Then #9, #10 we're clean, #11 good but stopped a touch early, but clean through #12 and #13 to the finish. Very happy with the run, particularly for the first time. Also enjoyed running a night quite a lot, was very relaxing. Almost like being in a bubble of light with just the map for company.
http://sloweb.org.uk/racereports/no2013nov/
http://sloweb.org.uk/wordpress/wp-content/uploads/...
http://sloweb.org.uk/racereports/no2013nov/
http://sloweb.org.uk/wordpress/wp-content/uploads/...
Monday Nov 25, 2013 #
Note
(rest day)
Work