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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HWW

In the 7 days ending Aug 11, 2013:

activity # timemileskm+m
  Road running7 3:47:54 36.1(6:19) 58.1(3:55) 90
  Strength/conditioning1 25:00
  Linear orienteering1 24:31 3.79(6:28) 6.1(4:01)21 /28c75%
  Cycling1 15:56 3.67(4:21) 5.9(2:42)
  Total10 4:53:21 43.56 70.1 9021 /28c75%

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Sunday Aug 11, 2013 #

10 AM

Road running race 34:11 [5] 10.0 km (3:25 / km) +90m 3:16 / km
shoes: Mizuno Wave Musha 5

Run Through 10km, Brockwell Park
Entered this (or rather was encouraged to enter this by school friend Dan) as a Berlin marathon prep race, a speed test to see where I was in my training and fitness. I'd not done a 10km (excluding Brutal 10s) for at least a could of years, certainly not since my return to form, so was curious to see whether I was back in the 33:20 shape I last achieved in 2007.

Alas, as I should have known from previous visits to Brockwell Park to swim in the lido, the course was not flat. Not to say it wasn't enjoyable but the 1 small and 2 big laps featured a number of inclines; nothing savage but enough to slow one down. The race itself wasn't too competitive. 200-odd participants but as I'd guessed from the results of the May Run Through 10km at Brockwell, Dan was my nearest rival. I went off reasonably hard from the start and, while Dan wasn't too far back going into the 1st big lap, he ultimately faded a little. I won in 34:11, he was 2nd in 35:40. So, am I back to the form which saw me achieve my PB 6 years ago? Could I get sub 33:00? I'll have to wait until another time.

Saturday Aug 10, 2013 #

9 AM

Road running race (parkrun) 16:21 [5] 5.0 km (3:16 / km)
shoes: Mizuno Wave Musha 5

Mile End parkrun
A fairly pleasing parkrun PB, particularly given that I was essentially running on my own for the whole thing. Feels like marathon training is taking effect!
10 AM

Road running warm up/down (Warm down) 11:17 [2] 2.4 km (4:42 / km)
shoes: Mizuno Wave Musha 5

Friday Aug 9, 2013 #

(rest day)

I had fully intended to run in today - I'd even packed my work things in my rucksack ready for this. However, I also felt it worth getting into work early and, having not gotten to sleep until around midnight the previous night, rationalised a rest day on the grounds that it'd be better to ease off before racing at the weekend. Still not entirely sure if I made the right decision, with a little over 5 weeks to train left.

Thursday Aug 8, 2013 #

8 AM

Road running (Commute) 49:33 [3] 11.6 km (4:16 / km)
shoes: Mizuno Wave Musha 5

Run to work with rucksack: the Orient, Victoria Park option
7 PM

Cycling 15:56 [4] 5.9 km (2:42 / km)

Boris bike from Potter's Fields to Old Ford Rd / Victoria.
8 PM

Road running race 17:57 [5] 5.6 km (3:12 / km)
shoes: Mizuno Wave Musha 5

Assembly League, Victoria Park
Generally a pretty pleasing run - felt strong and fairly comfortable throughout, although I wasn't able to push any harder. 4th overall.

Wednesday Aug 7, 2013 #

1 PM

Strength/conditioning 25:00 [3]

Tuesday Aug 6, 2013 #

8 AM

Road running (Commute) 50:17 [3] 12.1 km (4:09 / km)
shoes: Mizuno Wave Musha 5

Run to work with rucksack: the Stratford High St, MIle End Rd option
8 PM

Linear orienteering race (ParkRace) 24:31 [5] *** 6.1 km (4:01 / km)
spiked:21/28c shoes: Mizuno Wave Musha 5

Park Race orienteering - event 11, Battersea Park
Rather messy start - took me a good few controls to really get into this and managed to lose probably 15-20 seconds on 2-3. Got in to it and up to speed by 15 but even then cocked up 18 so not enough to beat Jonathan or Ed.

Monday Aug 5, 2013 #

7 AM

Road running (Commute) 48:18 [3] 11.4 km (4:14 / km)
shoes: Mizuno Wave Musha 5

Run to work with rucksack: via the Orient, Victoria Park etc.

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