Training Log Archive: austrianmikeIn the 7 days ending Jul 6, 2015:
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Monday Jul 6, 2015 #
Note
Stretching x3
6 PM
Running (Easy) 25:41 [2] 5.6 km (4:35 / km) +20m 4:30 / km
shoes: Pure Cadence 3 (red)
HFW - easy. Tried soke strides but my IT band hurt a little, so I stretched a little and took it easy
Sunday Jul 5, 2015 #
Note
Stretching x2
11 AM
Orienteering race (SE Middle) 1:01:55 [4] 8.15 km (7:36 / km) +205m 6:45 / km
shoes: Innovate Roclite 212
Total mess of a race. First half awful, second half better, from three perspectives:
A) me - I made plenty of errors, no doubt about that. Definitely not a perfect race
B) the map - it just compounded my errors, exagerrating each of them with missing fallen trees, incorrect vegetation boundaries, and missing contour features
C) the course - it was far too long for a middle distance. On a really good day I would have probably gone below 50, but not sub-40 which you would expect for a middle
Overall, at least 10-15 mins lost (#4 - 4mins, #6 - 2mins, #7 - 3.5mins, #8 - 0.5mins, # 9 - 0.5mins, #13 - 0.5min, #20 - 0.5mins, #24 - 2mins, plus a ton of smaller things). Not really worth reviewing. Almost embarrassed to finish third, but justifiably 10 mins down
A) me - I made plenty of errors, no doubt about that. Definitely not a perfect race
B) the map - it just compounded my errors, exagerrating each of them with missing fallen trees, incorrect vegetation boundaries, and missing contour features
C) the course - it was far too long for a middle distance. On a really good day I would have probably gone below 50, but not sub-40 which you would expect for a middle
Overall, at least 10-15 mins lost (#4 - 4mins, #6 - 2mins, #7 - 3.5mins, #8 - 0.5mins, # 9 - 0.5mins, #13 - 0.5min, #20 - 0.5mins, #24 - 2mins, plus a ton of smaller things). Not really worth reviewing. Almost embarrassed to finish third, but justifiably 10 mins down
Running (Warm Up/ Down) 6:00 [1] 1.0 km (6:00 / km)
shoes: Innovate Roclite 212
Mainly heading back to get a compass for Anca
Saturday Jul 4, 2015 #
Note
(rest day)
Stretching x2, Anca's birthday and horse-riding gay
Friday Jul 3, 2015 #
Note
(rest day)
Stretching x1
Thursday Jul 2, 2015 #
Note
Stretching x3
9 AM
Running (Easy) 27:14 [2] 5.6 km (4:52 / km) +20m 4:47 / km
shoes: Pure Cadence 3 (red)
ITW - left IT is a little sore every now and again, which I think is linked to a tight left hamstring. Plenty of stops (3/4) for for stretching as well as a quick drink
Wednesday Jul 1, 2015 #
Note
Stretching x3, trying to loosen the ITBs which have been tight for a while now
8 AM
Running (Easy with Strides) 26:33 [3] 5.6 km (4:44 / km) +20m 4:39 / km
shoes: Nike Free Run
ITW - hot! Had to stop a couple of times for a drink
5 PM
Running (Easy) 27:30 [2] 5.6 km (4:55 / km) +20m 4:49 / km
shoes: Nike Free Run
HFW - hot
Tuesday Jun 30, 2015 #
Note
Stretching x3
7 PM
Orienteering (Dansons Park Race) 24:22 [5] 5.48 km (4:27 / km) +35m 4:19 / km
shoes: Pure Cadence 3 (red)
Total mess: picked up the score map at the start (after punching), then sprinting to #1 as I thought I'd lost time, I didn't plan #2 and ran half way down a deadend. At least 45s lost over those two, maybe more. Failed to hold the pace from then, partly due to the heat and partly the motivation. Speed a lot lower than previously.