Training Log Archive: austrianmikeIn the 7 days ending Mar 24, 2014:
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Monday Mar 24, 2014 #
Note
(rest day)
Stretching x2, back off to Boston
Sunday Mar 23, 2014 #
Note
Stretching x2, feet went a little numb again today. Need to be diligent
11 AM
Running (Warm up/ down) 8:00 [2] 1.0 km (8:00 / km)
shoes: VJ IROC O-shoes
To/ from the start
Orienteering race (Oldhouse Warren) 57:54 [4] 10.28 km (5:38 / km) +235m 5:03 / km
shoes: VJ IROC O-shoes
Official distance: 9.2k, 235m climb
Fourth overall. Only one mistake I really noticed, #10 where my attackpoint was a boulder on the map. Missed it amidst the (unmapped) green and dropped 50s. Found out it was a manhole cover. Otherwise need some more pace. Beat Tom by 5 secs :-)
5:11, 5:11, 5:33, 5:54, 5:22, 6:56, 5:59, 5:43, 4:57, 1:35 (@5:39)
Fourth overall. Only one mistake I really noticed, #10 where my attackpoint was a boulder on the map. Missed it amidst the (unmapped) green and dropped 50s. Found out it was a manhole cover. Otherwise need some more pace. Beat Tom by 5 secs :-)
5:11, 5:11, 5:33, 5:54, 5:22, 6:56, 5:59, 5:43, 4:57, 1:35 (@5:39)
Saturday Mar 22, 2014 #
Note
(rest day)
Stretching x1, Day with the family in London
Friday Mar 21, 2014 #
Note
(rest day)
Stretching x2
Thursday Mar 20, 2014 #
Note
Stretching x2, early start again ... Tired this week
5 PM
Running (Fartlek) 31:44 [4] 7.23 km (4:23 / km) +50m 4:15 / km
shoes: Pure Cadence 3
In Brighton, along the seafront from the Grand to the Marina, then up and inland before heading back to the Grand along the beach. Pushing for the first few l, then sporadically at random intervals after that. Feel fatigued from the week
Wednesday Mar 19, 2014 #
Note
Stretching x2
7 PM
Running (Easy) 10:29 [2] 2.28 km (4:36 / km)
shoes: Pure Cadence 3
Blackwall to Tiller Leisure Centre
Swimming (Lengths) 30:00 [3]
600m (24 x 25m). Mainly breaststroke, but some crawl (1/3). My legs feel uncoordinated when crawling... Just flopping all over the place. Tiring, as I'm not used to swimming any kind of distance. Shoulder feeling a little better
Running (Easy) 10:34 [2] 2.28 km (4:38 / km)
shoes: Pure Cadence 3
Back home via Tesco
Tuesday Mar 18, 2014 #
Note
Stretching x3, sore legs
7 PM
Running (Intervals) 1:08:21 [4] 14.23 km (4:48 / km) +50m 4:43 / km
shoes: Pure Cadence 3
Long day at work (6am start) and my legs were still sore from football on Sunday (particularly the hamstrings), so it was a bit of a struggle to get myself out, but glad I went in the end. Intervals around the Limehouse loop: 1k pace (target around 3:50ies) with 2:00mins walk recoveries
2.03k warm up - 10:17 (followed by some stretching)
k1 - 3:58// 219m - 2:00
k2 - 3:49// 230m - 2:00
k3 - 3:57// 333m - 2:00
k4 - 3:45// 204m - 2:00
k5 - 3:51// 206m - 2:00
k6 - 3:47// 199m - 2:00
k7 - 3:44// 210m - 2:00
k8 - 3:45// 207m - 2:00
2.4k warm down - 11:26
Generally solid around the 3:50 mark (think k3 may be off as it finished under a large concrete bridge ... May have messed with the GPS). Really feeling it by the last k. Easy day tomorrow
2.03k warm up - 10:17 (followed by some stretching)
k1 - 3:58// 219m - 2:00
k2 - 3:49// 230m - 2:00
k3 - 3:57// 333m - 2:00
k4 - 3:45// 204m - 2:00
k5 - 3:51// 206m - 2:00
k6 - 3:47// 199m - 2:00
k7 - 3:44// 210m - 2:00
k8 - 3:45// 207m - 2:00
2.4k warm down - 11:26
Generally solid around the 3:50 mark (think k3 may be off as it finished under a large concrete bridge ... May have messed with the GPS). Really feeling it by the last k. Easy day tomorrow