Training Log Archive: duncanarcherIn the 7 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
10 AM
Orienteering race 57:18 [4] 9.54 km (6:00 / km) +164m 5:32 / km
shoes: VJ Supra
NN local orienteering event at Cong Burn. Was feeling quite up for it, despite a hard run on Friday, and tiring plodding in Mulgrave yesterday. Was going well, but then not paying attention as the course looped round some OOB fields, and missed #14. Didn't realise till #17 (good job I had an EMIT v3 card that tells you what control you are on), spotted something wasn't right, at first thought maybe one hadn't registered, but then realised what I'd done. Went back to get it and did that loop again. About 6:30 lost. Otherwise good.
Saturday Jan 30, 2016 #
11 AM
Orienteering 1:42:48 [3] 10.94 km (9:24 / km) +252m 8:26 / km
shoes: Inov-8 MudClaw 265 blue
Tagging in Mulgrave.
Friday Jan 29, 2016 #
12 PM
Running 1:42:00 23.7 km (4:18 / km) +250m 4:05 / km
shoes: Asics Gel-Cumulus 16
Jog to Bear Park then 7km tempo out, 3 mins rest, same back. Big headwinds on the way out, so pleased to do 3:59min/km, not as hard work on the way back but faster 3:54min/km. Looking at the GPS I've realised this railway path from Bear Park only has about 30m net climb over this distance, whereas the one from Stone Bridge has about 80m over the same distance (and some bigger down and ups at the road crossings) - maybe that is partly why it felt hard work last Friday.
Thursday Jan 28, 2016 #
8 AM
Strength 30:00 [2]
Core stability
12 PM
Running 51:15 [3] 11.09 km (4:37 / km) +149m 4:20 / km
shoes: Asics Gel-Cumulus 16
Steady up to Aykley Heads and Frankland Prison
7 PM
Note
Bouldering at DCC.
Tuesday Jan 26, 2016 #
12 PM
Running hills 59:21 12.45 km (4:46 / km) +374m 4:09 / km
shoes: Asics Gel-Cumulus 16
6 * 3min reps on Bent House Lane hill. Gently uphill, but I had a nice tailwind on the way up! 2:50, 2;43, 3:03, 3:05, 3:06, 3:03. Steady on the first, went for it on the second, then levelled off for the rest. Feeling ok, arms a bit cold.
Monday Jan 25, 2016 #
12 PM
Running 38:14 [3] 8.15 km (4:42 / km) +79m 4:29 / km
shoes: Inov-8 MudClaw 265 blue
Steady run Kepier Woods and river path.