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Training Log Archive: austrianmike

In the 7 days ending Mar 2, 2014:

activity	#	time	miles		km		+m
Orienteering	3	2:55:39	20.34	(8:38)	32.74	(5:22)	260
Running	4	2:27:18	17.09	(8:37)	27.5	(5:21)	267
Cycling	1	40:00
Total	6	6:02:57	37.43		60.24		527

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Sunday Mar 2, 2014 #

Event: HAVOC Thorndon Park Colour Coded and EA Championships

Note

Stretching x3

10 AM

Running (Warm Up/ Down) 12:00 [2] 2.2 km (5:27 / km) +30m 5:06 / km
shoes: Pure Cadence 3

Brentwood station to event and back

Orienteering race (HAVOC Thordon Park) 1:02:55 [4] 11.4 km (5:31 / km) +180m 5:07 / km
shoes: VJ IROC O-shoes

Official distance: 10.1k, 180m climb
Decent run. Just a couple of small errors. Slightly right at #8 (15s), not the best route to #12 and #13 (left on both occasions maybe 30s each), #15 parallel error (went in too early, then traversed a lot - 30-60s) and #18 (briefly down the wrong path - 30s). Realised them all early though so kept them down. Used the timed out controls to recover and plan, but still felt the legs a little from yesterday. Happy overall i think. Regardless of results, i know i couldn't have run this pace 3 months ago.
5:05, 5:25, 5:33, 5:31, 6:21, 6:46, 5:10, 4:54, 5:10, 5:34, 5:44, 1:52 (@4:38)

Saturday Mar 1, 2014 #

Note

Stretching x3

12 PM

Running (Easy) 21:33 [2] 3.8 km (5:40 / km) +20m 5:32 / km
shoes: Pure Cadence 3

Down to Greenwich with Anca. Partly with her running, partly with her on the bike

Running (Hill Sprints) 30:39 [5] 4.81 km (6:22 / km) +202m 5:16 / km
shoes: Pure Cadence 3

Hill Sprints in Greenwich:

4 x 350m w. 25m climb - long hill up the main road to build endurance
1:48 (2:04 down), 1:50 (1:59), 1:52 (2:00), 1:49 (2:02)
Didn't time myself, but ended up consistent nonetheless. Then ran across to the short hill in the east

6 x 130m w. 18m climb - short sprints to build speed/ power
43 (1:11), 47 (1:35), 45 (1:24), 47 (1:25), 45 (1:39), 44 (1:31)
This was a lot tougher... A real struggle up the last bits

Running (Easy) 20:11 [2] 3.55 km (5:41 / km)
shoes: Pure Cadence 3

Back home. Originally with Anca, then with her on the bike. She did 6.7k round the park!!

3 PM

Cycling (Boris bike) 40:00 [1]

Canary Wharf to Bethnal Green return

Friday Feb 28, 2014 #

Note
(rest day)

Stretching x2, still a gentle cough

Thursday Feb 27, 2014 #

Event: CHIG North London Street League

Note

Stretching x3, woke up at 5am and coughed my heart out, but this morning it seems almost gone :)

8 PM

Orienteering race (Leyton Street O) 58:15 [4] 12.38 km (4:42 / km)
shoes: Pure Cadence 3

Good run. Should have got them all, but left out two (18 and 27). Got to 600m before the end and had 12mins left. So I went back and picked up 27, but worked out I would be just short for 18 (I reckon I would have done 60:30). Frustratingly, had I detoured off my original route I would have easily made them all in around 55. Good fartlek
4:57, 4:25, 4:38, 4:51, 4:27, 5:07, 4:34, 4:29, 6:03, 4:22, 4:25, 4:24, 1:32 (@4:02)

Running (Easy) 35:49 [3] 7.14 km (5:01 / km) +15m 4:58 / km
shoes: Pure Cadence 3

Jogged back to Tesco in Blackwall. Down past Stratford, Three Mills River, top end of Limehouse cut, Langdon Park, All Saints, Tesco

Wednesday Feb 26, 2014 #

Note

Stretching x3

8 PM

Running (Progression run (easy)) 27:06 [3] 6.0 km (4:31 / km)
shoes: Pure Cadence 3

Easy run as I'm still coughing, and a bit tired. Progression around Millwall Dock basin. Kicked a bit towards the end of k5, before the cool down. 4:59, 4:32, 4:29, 4:21, 3:59, 4:46

Tuesday Feb 25, 2014 #

Event: London Night Series #4: Wimbledon Common

Note

Rollered, Stretching x2

8 PM

Orienteering race (Wimbledon Night O) 54:29 [4] 8.96 km (6:05 / km) +80m 5:49 / km
shoes: VJ IROC O-shoes

Shocker! This is by far and away my technically worst race I can remember. Far too many errors to go in to, but the numbers say it all... 11th in the results and 8.96k over a 6.1k course!
Looking back, I have mainly myself to blame:
A) I tried to run the direct aggressive style of last Saturday on a map clearly not suited to this... And when that failed, I only tried it even harder to make up time
B) At no point before/ during/ after the race was I truely focused. No flow at all and never felt "at one" with the map
I'm really mad at myself. Enough said. Moving on

Night-O Long - Splits

Monday Feb 24, 2014 #

Note
(rest day)

Stretching x2, long day travelling to Maidenhead

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