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Training Log Archive: austrianmike

In the 7 days ending Jun 8, 2015:

activity # timemileskm+m
  Running4 2:32:07 19.47(7:49) 31.33(4:51) 380
  Orienteering3 49:20 7.2(6:51) 11.58(4:16) 110
  Total7 3:21:27 26.66(7:33) 42.91(4:42) 490
averages - weight:69kg

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Monday Jun 8, 2015 #


Stretching x3, Tired today after a short night's sleep (around 6 hrs) and the busy weekend. Really positive week with the encouragement of the parkrace, the SE Sprints win, and a good run on the Surrey Hills. Feeling like the pace is back after a "drained" weekend of the British Sprints and Middle a month ago. Looking forward to the summer and training for the HM in Richmond
6 PM

Running (Easy) 21:58 [2] 4.15 km (5:18 / km) +40m 5:03 / km
shoes: Nike Free Run

Jog around the park/ heath next to the hotel in Rome. Very confusing almost non existent path network, so lots of cross country and ups and downs. Nice in the rain, but it's hot

Sunday Jun 7, 2015 #


Stretching x2, off to Rome in the evening after a busy weekend
11 AM

Running race (Surrey Hills Trail Race) 1:17:02 [4] 15.98 km (4:49 / km) +300m 4:24 / km
shoes: Innovate Roclite 212

Switched up to 16k on the day to use this as a training for Richmond. Positively surprised by the outcome, but also a sense of "what if". After yesterday's effort, and not knowing the course (went slightly wrong a few times), I was quite worried I'd run out of steam somewhere.

Took the first 8-10k quite easily, generally running between 4:45 m/k and 5:45 m/k (depending on climb) until the top of Leith Hill. Found a rhythm after the first 5k or so and, with the exceptions of some longer climbs, found it reasonably easy. Pushed it more in the 2nd half, knowing that it was mainly downhill from here.

Surprised to only be 1:18 down on the winner in 4th, having thought for the entire race there was a massive pack ahead. Feeling quite refreshed after (a lot better than in Keswick), so with the benefit of hindsight could have definitely pushed myself harder in the first half. Looking forward to next year

Saturday Jun 6, 2015 #


Stretching x4
11 AM

Orienteering race (SE Sprints - leg 1) 13:10 [5] 3.19 km (4:08 / km) +30m 3:57 / km
shoes: Pure Cadence 3 (red)

First run in the SE Sprints at University of Keny, Canterbury. Clean run with the minor exception of #17, which I overshot by a few meters, under the assumption that the fence corner would reach through the hedge. Happy to still be moving fast. I think this is the fastest per-k pace I've ever run in orienteering. 17s up on Paul and Ed after the first race
2 PM

Orienteering race (SE Sprints - leg 2) 12:34 [5] 3.06 km (4:06 / km)
shoes: Pure Cadence 3 (red)

Second run of the SE Sprints. Starting last (1min intervals), due to the first run lead. Technically the more difficult part. Lots of very similar looking builds, with plenty of trees obstructing the visibility and making them difficult to pick out from afar. Trying to approach the whole thing like a totally new race (17s is nothing after all). Really focusing on keep the concentration up, only ever planning ahead one leg at a time (while still keeping an eye out for any really fast controls which required extra). Only real error was coming out of #9, where I spotted and non-existant gap and had hesitate to re-plan, but it only cost a few second. Having seen Ed I took a slightly safer option to #16, round the path. Finished 10s up in the 2nd run, 27s overall. 2nd SE Sprint Title :) ! Delighted the running training is finally paying off

Friday Jun 5, 2015 #

(rest day)

Stretching x2

Thursday Jun 4, 2015 #


Stretching x2
8 AM

Running (Easy) 26:34 [2] 5.6 km (4:45 / km) +20m 4:40 / km
shoes: Nike Free Run

ITW - nice and easy, fast but very short steps

Wednesday Jun 3, 2015 #

7 PM

Orienteering race (Crystal Palace Parkrace) 23:36 [5] 5.33 km (4:26 / km) +80m 4:07 / km
shoes: Pure Cadence 3 (red)

Good run overall, plenty of encouragement. Definitely a lot more general speed than I had a year ago, Very clean through the first 2/3s of the race, but then a (seriously) stupid error on #18. Having realised that was the difficult one early on I'd planned it between #10 and #11, but somehow decided the control was on the top... still not quite sure why. Anyway, got to the top of the stairs before the lightbulb went click... lost just over a minute. Shame, as maybe would have been enough for the top 3 otherwise. Bring on Saturday!

Tuesday Jun 2, 2015 #


Stretching x2
8 AM

Running (Easy with Strides) 26:33 [3] 5.6 km (4:44 / km) +20m 4:39 / km
shoes: Pure Cadence 3 (red)

ITW - gentle pace, with 8x 10-15s of sub-4:00m/k pace thrown in. Very humid this morning, but reasonably cool and luckily no rain

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