Training Log Archive: Mark3In the 7 days ending Oct 19, 2015:
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Monday Oct 19, 2015 #
Running intervals (B+W Training) 1:20:38 [5] 8.83 km (9:08 / km)
shoes: Asics Nimbus 17
6x(400,200,200) with 60s and 3mins
Last time we did this I did the 400s far too quick and really struggled on the 200s, so this time I held back on the longer reps and went for it on the shorter ones - this worked well.
400s: 82,78,78,80,79,80
200s: 33,33,34,34,34,33,34,33,34,34,33,32
EDIT - 400s averaged 74 last time and 200s 35, which explains why it was so much harder last time!
Last time we did this I did the 400s far too quick and really struggled on the 200s, so this time I held back on the longer reps and went for it on the shorter ones - this worked well.
400s: 82,78,78,80,79,80
200s: 33,33,34,34,34,33,34,33,34,34,33,32
EDIT - 400s averaged 74 last time and 200s 35, which explains why it was so much harder last time!
Sunday Oct 18, 2015 #
Event: Compass Sport Cup Final
Orienteering race (CSC Final) 1:10:01 [5] 12.7 km (5:31 / km) +415m 4:44 / km
shoes: X-Talon 190 (orange)[9.5]
Tbc
Not great, although some really good bits. The first time my score has counted in the final I think, although that's not much to be proud of in this instance.
Not great, although some really good bits. The first time my score has counted in the final I think, although that's not much to be proud of in this instance.
Saturday Oct 17, 2015 #
Orienteering race (Tockholes orienteering) 1:07:00 [5] 9.8 km (6:50 / km) +368m 5:45 / km
Had an uncharacteristic altruistic moment just before #1 and pulled a woman out of a waist-deep bog - 60s.
Then pretty happy until a minute lost at 13, navigation not fine enough. Not running that quick, but trying to be really accurate, which worked well for the majority.
Then pretty happy until a minute lost at 13, navigation not fine enough. Not running that quick, but trying to be really accurate, which worked well for the majority.
Friday Oct 16, 2015 #
Note
(rest day)
Thursday Oct 15, 2015 #
Running race (Handicap 5k-little stoke) 18:34 [5] 5.0 km (3:43 / km) +30m 3:36 / km
shoes: Asics Nimbus 17
Getting very dark by the end.
Managed to overtake 3 or 4 on the last straight which was good fun; the handicapping is definitely working. Still a few people way off though.
Bit disappointed with the time as thought I was on better form than that; conditions were great as well (other than light level).
Managed to overtake 3 or 4 on the last straight which was good fun; the handicapping is definitely working. Still a few people way off though.
Bit disappointed with the time as thought I was on better form than that; conditions were great as well (other than light level).
Wednesday Oct 14, 2015 #
Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph)
shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:02:46 [5] 7.99 km (7:51 / km) +6m 7:50 / km
shoes: Asics Nimbus 17
12*400m (60s) no frills session. Aimed to keep them really consistent and was probably a bit conservative since was able to destroy the last one.
400s: 80,78,79,79,78,79,79,78,78,78,79,73
Certainly not on the limit so will aim for 77s next time.
A 17:30 5k is 12.5 * 84 second laps...
400s: 80,78,79,79,78,79,79,78,78,78,79,73
Certainly not on the limit so will aim for 77s next time.
A 17:30 5k is 12.5 * 84 second laps...
Tuesday Oct 13, 2015 #
Note
(rest day)