Training Log Archive: Mark3In the 7 days ending Mar 22, 2015:
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Sunday Mar 22, 2015 #
Running race (Tockington Duathlon) 12:46 [5] 3.4 km (3:45 / km)
shoes: Saucony Virrata 2
1) 5:38 run, 51s transition
3) 6:17 run
Cycling race (Tockington Duathlon) 32:55 [5] 15.7 km (28.6 kph) +63m
shoes: Specialized Sirrus Sport [bike
11th/33 overall, 7 mins down
Saturday Mar 21, 2015 #
Running long (Green Man (SG-AC)) 2:48:13 [3] 28.23 km (5:58 / km) +348m 5:37 / km
ahr:128 max:151
http://www.movescount.com/moves/move56631054
Not as much getting lost as last time.
I think this is the furthest I have ever run.
Running race (Parkrun - Ashton Court) 19:36 [5] 5.0 km (3:55 / km) +114m 3:31 / km
shoes: Saucony Virrata 2
Running (Jog to car) 15:00 [1] 2.0 km (7:30 / km) +76m 6:18 / km
shoes: Saucony Virrata 2
Orienteering race (NGOC League Parkend) 1:05:52 [4] 9.29 km (7:05 / km) +165m 6:31 / km
http://www.movescount.com/moves/move56630976
Basically a disaster; mistakes all over the place.
Actually running okay (not quick, but not too bad given the morning) but concentration definitely suffered.
Only really came because it was the last chance to orienteer before the JK.
Note
The 2 hour rest after 35k helped quite a lot though.
Friday Mar 20, 2015 #
Cycling (Bath and back) 3:38:21 [2] 59.32 km (16.3 kph) +225m
shoes: Specialized Sirrus Sport [bike
Wednesday Mar 18, 2015 #
Cycling (To/From WISE) 16:00 [2] 5.0 km (18.8 kph)
shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:24:38 [5] 10.65 km (7:57 / km) +18m 7:53 / km
ahr:125 max:178 shoes: Adidas Adios 2
2*[3*450m, (75s)], (3 mins), 5*300m (50s), 10*150m (45s)
450s: 83,86,87,87,85,85
300s: 54,56,55,56,56
150s: 24,25,25,25,25,25,25,25,25,23
Definitely getting better at pacing.
Monday Mar 16, 2015 #
Running intervals (B+W Training) 1:21:16 [5] 11.73 km (6:56 / km) +9m 6:54 / km
ahr:126 max:180 shoes: Adidas Adios 2
4*[800m (1 min), 800m (3 mins)], (3 mins), 5*[200m (1 min)]
Quite a long session.
800s:
2:47, 2:47
2:48, 2:44
2:47, 2:47
2:48, 2:44
200s:
33,33,33,34,34
I thought the 800 pace had dropped significantly for the last two, but they must just have felt harder. So these were good I think. There was a clear divide in the group between the 17 min and 18 min 5k runners; it surprised me quite how big the gap gets over 800m (you'd expect say 12s/km faster so maybe 10s...actually that was probably about right. I'm no longer surpised).