Training Log Archive: austrianmike

Stretching x3
Today was the first structured tempo/ hard session I've managed to do in a while. Plan is to try and get 2-3 quality seasions in per week (1/2 hard + 1 long) in the build up to September. Some of those may be O/Park races, but also need to do intervals/ hills/ etc. It's been missing from my training for quite a bit

HFW - no backpack. Structured R-pace intervals as part of the training plan
4 x (200m R, 200m rest, 200m R, 400m rest, 400m R, 200m rest): R @ 3:30-3:35
Data along the Thames Path very erratic due to the poor signal and the need to dodge tourists/ stairs. Even suggests i once rested faster than i ran... Good to do some tempo work regardless

Event: London Park Race Series 2015, #2: Maryon Park
 

Stretching x2
Another early start, and won't be home until late tonight. Missing Maryon Park as well, which is a shame

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

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

Event: 38th Surrey Hills Race
 

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

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
http://slow.org.uk/racereports/surreyhills2015resu...

B - Splits

Event: SAX SE Sprint Champs
 

Stretching x4

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

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
http://slow.org.uk/clubnews/sesprints2015/
http://www.moorenet.co.uk/saxons/event_uploads/ken...
http://www.moorenet.co.uk/saxons/index.php?&pa...

C • Belated congrats 2

Stretching x2

Stretching x2

ITW - nice and easy, fast but very short steps