Training Log Archive: PsubaIn the 7 days ending Feb 10, 2016:
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Wednesday Feb 10, 2016 #
7 PM
Running long (Cadence adjustment) 1:20:11 16.73 km (4:48 / km) +70m 4:42 / km
ahr:157 max:170
2x Hyde Park outer ring
Steady cadence training using the Viennese Waltzes as usual.
Tried to keep the effort low whilst keeping the cadence up - looking at AHR seems like it mostly worked.
Avg cadence was 174SPM so getting there, but still feels weird, especially after about 10km. Not surprising after less than a month of doing it, but feels like progress as AHR lower for the same pace than a month ago.
Steady cadence training using the Viennese Waltzes as usual.
Tried to keep the effort low whilst keeping the cadence up - looking at AHR seems like it mostly worked.
Avg cadence was 174SPM so getting there, but still feels weird, especially after about 10km. Not surprising after less than a month of doing it, but feels like progress as AHR lower for the same pace than a month ago.
Tuesday Feb 9, 2016 #
7 PM
Urban Orienteering (Urban score) 59:01 11.48 km (5:08 / km) +54m 5:01 / km
ahr:158 max:173
Surbiton Street-O.
4th/80: http://slow.org.uk/wordpress/wp-content/uploads/st...
Slow to start without warmup - legs still feeling the hills session on Sunday. Started to get into it midway through. Used this as a map memory training session, so trying to memorise the route to + exit direction from the next control.
Never sure whether my strategy is good or not for these score events, and on the SLOW street-O events an added source of potential confusion is the need to turn the map over for noting the answer at each "control", making tracking where I am & keeping the map orientated an extra challenge.
4th/80: http://slow.org.uk/wordpress/wp-content/uploads/st...
Slow to start without warmup - legs still feeling the hills session on Sunday. Started to get into it midway through. Used this as a map memory training session, so trying to memorise the route to + exit direction from the next control.
Never sure whether my strategy is good or not for these score events, and on the SLOW street-O events an added source of potential confusion is the need to turn the map over for noting the answer at each "control", making tracking where I am & keeping the map orientated an extra challenge.
Sunday Feb 7, 2016 #
12 PM
Running hills 1:15:22 10.36 km (7:16 / km) +656m 5:32 / km
ahr:160 max:178 shoes: Saucony Excursion TR8
Long planned hills training at Lulworth and Durdle Door with almost the only decent hill option nearby. Took advantage of a half day break in the weather - back to rain in the afternoon. Still strong winds through the session, thankfully tailwind in the last part of the climb. Probably means it was easier than it should have been... had to battle the wind down though. One lonely runner was crazy to do similar to what I was, though only saw him on one of my reps, he overtook me though. Just happy I could keep the cadence at running through the reps. 1m rest at the beach before reps
uphills sections were
4:48
5:02
5:06
5:13
5:14
5:19
uphills sections were
4:48
5:02
5:06
5:13
5:14
5:19
Saturday Feb 6, 2016 #
8 PM
Strength / Conditioning / Drills 47:47 [3]
Horrible weather outside (SARUM event cancelled), so no running today. Could have braved the Parkrun but even woke late for that.
A decent indoor training though usual planks, stretch band, balance ball and core exercises.
A decent indoor training though usual planks, stretch band, balance ball and core exercises.
Friday Feb 5, 2016 #
Note
(rest day)
Work+commute and no energy for anything else.
Thursday Feb 4, 2016 #
7 PM
Running long (Cadence adjustment) 1:30:44 19.03 km (4:46 / km) +237m 4:29 / km
ahr:160 max:170
Thames South Bank up and down. Cadence adjustment tempo. Had to weave around the tourists and commuters but tried to keep a tempo where I could. Was not pushing over LTHR. It was nice as I overtook a ship on the way back downriver :)