Training Log Archive: Mark3In the 7 days ending Dec 21, 2014:
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Sunday Dec 21, 2014 #
Orienteering race (Walesby NOC ) 52:36 [5] 10.16 km (5:11 / km) +182m 4:45 / km
(injured)
Had been looking forward to this since it should be less orienteering and more running since it's my most-visited orienteering area (c.10 events I think).
Unfortunately, made a mistake on #24; took easy path route which was slightly longer, but went nowhere near far enough along the path due to lack of AP. Maybe 1.5 mins lost? Really annoying.
3rd when I left behind Rich Robinson and Andy Llewellyn - unsurprisingly - but would have been nice if the gap to them was a bit smaller.
Quite a good course with a butterfly loop at the start to keep it interesting.
Saturday Dec 20, 2014 #
Running race (Parkrun - Colwick) 18:37 [5] 5.08 km (3:40 / km) +27m 3:34 / km
(injured) shoes: Saucony Virrata 2
Got myself on another 'first finisher' list in a lot more respectable time than at Newent :)
http://www.parkrun.org.uk/colwick/results/weeklyre...
Good running conditions other than quite windy in places.
Really well pace which is unusual for me:
3:39, 3:40, 3:41, 3:44, 3:41, extra 12 secs
Friday Dec 19, 2014 #
Running tempo (Recovery run) 42:49 [4] 10.06 km (4:15 / km) +83m 4:05 / km
ahr:153 max:165 (injured) shoes: Adidas Boost
Still not sure what a tempo run is but this probably was one.
Wednesday Dec 17, 2014 #
Running intervals (B+W Training) 1:01:15 [5] 7.46 km (8:13 / km) +28m 8:04 / km
ahr:124 max:173 (injured) shoes: Adidas Boost
Short session as didn't fancy 24*200m, so just did 1200, 600, 600, 1200 with 400m jog in between each
1200s: 4:08, 4:15 (3:23, 3:30)
600s: 1:55, 1:57 (3:12, 3:13)
2nd 1200 a bit slow. Would like to be doing them at 3:20 and the 600s at 3:10.
http://www.movescount.com/moves/move47773717
Monday Dec 15, 2014 #
Skiing (Snowdome) 3:00:00 [2]
(injured)
Skiing practice for Feb - tried out some new skis from the shop to avoid the rubbish rental skis - not too bad but not as nice as my current skis; which is good since that saves some money!
Tried out the boxes (snowpark things that you ski over sidewards and look cool) with mixed success.
Running (B+W Training) 1:11:48 [5] 10.33 km (6:57 / km) +3m 6:56 / km
ahr:130 max:170 (injured) shoes: Adidas Boost
No achilles pain during entire session :)
Still pretty bad in mornings though unfortunately
3*1200 (2 mins), 3*800 (90s), 3*400 (1 min)
1200s (pace): 3:20, 3:24, 3:24 [ran about 1180 on 2nd and 3rd rep before whistle]
800s: 2:42 (3:17), 2:48 (3:25), 2:48 (3:24). Killed myself on the first one trying to stay with a group, then found the next two unbelievable hard work
400s: 75 (3:07), 77 (3:10), 76 (3:12) Not too bad at the end of a 6.2k effort session
http://www.movescount.com/moves/move47649812