Training Log Archive: zac hIn the 31 days ending Dec 31, 2019:
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Tuesday Dec 31, 2019 #
Orienteering 58:07 [2] 8.71 km (6:41 / km) +95m 6:20 / km
shoes: Irocks
Monday Dec 30, 2019 #
Note
(rest day)
Sunday Dec 29, 2019 #
Running - Trail / Road 1:51:27 24.18 km (4:37 / km) +289m 4:21 / km
shoes: Irocks
Saturday Dec 28, 2019 #
Running - Trail / Road 15:35 [2] 2.51 km (6:12 / km) +39m 5:45 / km
shoes: Irocks
Orienteering 53:40 8.52 km (6:18 / km) +277m 5:25 / km
shoes: Irocks
Took the uphill quite hard and made smallish mistakes on the first control of the interval on some. No controls. Orienteering kind of okay - some bits feeling strong and in control - some bits a bit wayward.
Nice dusting of snow made it feel a bit more like proper winter.
Running - Trail / Road 12:18 [2] 1.86 km (6:36 / km) +57m 5:44 / km
shoes: Irocks
Friday Dec 27, 2019 #
Running - Trail / Road 49:29 [2] 10.12 km (4:53 / km) +85m 4:42 / km
shoes: New Balance Red
Thursday Dec 26, 2019 #
Running - Trail / Road 37:28 [2] 7.17 km (5:14 / km) +80m 4:57 / km
shoes: New Balance Red
Gym 34:21 [2]
shoes: New Balance Red
Running - Trail / Road 3:42 [2] 0.66 km (5:36 / km) +15m 5:01 / km
shoes: New Balance Red
Wednesday Dec 25, 2019 #
Orienteering 1:20:00 11.84 km (6:46 / km) +81m 6:32 / km
shoes: Irocks
Running - Trail / Road 11:19 [2] 1.85 km (6:07 / km) +29m 5:40 / km
shoes: Irocks
Orienteering 1:10:55 [2] 8.76 km (8:06 / km) +98m 7:40 / km
shoes: Irocks
Tuesday Dec 24, 2019 #
Orienteering 33:41 [2] 4.95 km (6:48 / km) +52m 6:28 / km
shoes: Irocks
Monday Dec 23, 2019 #
Running - Trail / Road 55:27 [2] 10.77 km (5:09 / km) +148m 4:49 / km
shoes: New Balance Red
Gym 47:58 [1]
Sunday Dec 22, 2019 #
Orienteering 2:02:38 [2] 15.69 km (7:49 / km) +124m 7:31 / km
shoes: Irocks
Saturday Dec 21, 2019 #
Orienteering 43:45 [4] 6.64 km (6:35 / km) +125m 6:01 / km
shoes: Irocks
One big miss, 1 min, quite embarrassing. Other than that - keeping good pace with the pack and managing to push quite hard.
Orienteering 21:29 [2] 2.57 km (8:22 / km) +17m 8:06 / km
shoes: Irocks
Running - Trail / Road 15:00 [2] 2.0 km (7:30 / km)
shoes: Irocks
Friday Dec 20, 2019 #
Running - Trail / Road 20:09 [2] 3.76 km (5:22 / km) +15m 5:15 / km
shoes: New Balance Red
Gym 42:06 [2]
Running - Trail / Road 6:02 [2] 1.11 km (5:25 / km) +17m 5:02 / km
shoes: New Balance Red
Thursday Dec 19, 2019 #
Running - Trail / Road 1:12:50 14.66 km (4:58 / km) +160m 4:43 / km
shoes: New Balance Red
Got 3 harder sessions this week so took this one very chill. Cruising along with Johan for first 6, then eased away a bit on the final 2. Quite icy & hilly etc.
Never felt hard.
inc. WU&WD
Wednesday Dec 18, 2019 #
Running - Trail / Road 33:13 [2] 6.78 km (4:54 / km) +53m 4:43 / km
shoes: New Balance Red
Orienteering 1:47:32 [2] 12.62 km (8:31 / km)
shoes: Irocks
Running - Trail / Road 6:00 [2] 1.0 km (6:00 / km)
shoes: Irocks
Tuesday Dec 17, 2019 #
Running - Trail / Road 48:49 [2] 9.31 km (5:15 / km) +90m 5:00 / km
shoes: New Balance Red
Monday Dec 16, 2019 #
Running - Trail / Road 1:00:49 11.5 km (5:17 / km)
shoes: Pgs35 White
3: 22,16,10,8,10,7,13
Sat in behind Johan for first couple but backed myself to go past towards end of third rep. Went past one lap earlier each time for the 4th 5th and 6th. He stopped after 6 so was alone for 7th - quite a grind and a bit slower but no big deal.
Sunday Dec 15, 2019 #
Running - Trail / Road 2:00:25 [2] 24.66 km (4:53 / km) +237m 4:40 / km
shoes: New Balance Red
First 45 with Ville then the rest on my own, nice afternoon in the forrest
Mostly on LL track but some bits off
Saturday Dec 14, 2019 #
Running - Trail / Road 9:26 [1] 1.37 km (6:53 / km) +8m 6:42 / km
shoes: Irocks
Orienteering 59:46 9.64 km (6:12 / km) +120m 5:50 / km
shoes: Irocks
Feeling okay - not massivley gaffled so spending more time in the train than woud have liked. One notable miss on 2nd of 5th rep.
Ended with 4*50 strides.
Friday Dec 13, 2019 #
Running - Trail / Road 48:32 [2] 10.26 km (4:44 / km) +84m 4:33 / km
shoes: New Balance Red
Thursday Dec 12, 2019 #
Cross Training 20:04 [2]
shoes: New Balance Red
Gym 52:21 [1]
Running - Trail / Road 2:00 [1] 0.4 km (5:00 / km)
shoes: New Balance Red
Orienteering 1:13:13 [2] 7.36 km (9:57 / km) +30m 9:45 / km
shoes: Irocks
Took it very chill to save the calf (i.e. to not get lost lol). Had a bit of a mare at one point not being able to get the direction right off the hill twice in a row. Sorted myself out though and stayed inside for the rest.
Wednesday Dec 11, 2019 #
Running - Trail / Road 19:51 [2] 4.09 km (4:51 / km) +34m 4:40 / km
shoes: New Balance Red
Running - Trail / Road 21:07 [2] 3.65 km (5:47 / km) +10m 5:42 / km
shoes: Irocks
Orienteering 1:08:41 9.54 km (7:12 / km) +176m 6:35 / km
ahr:135 max:167 shoes: Irocks
Loving being back in a mass start night race again. Kept things fairly chill out the start and hit the gaffles okay (with some wobbles). Took the path to #5 which was a mistake (lost some places). Wiggled too much and didnt take #9 cleanly. Claf was quite sore by this point - and when I missed #10 decided it was best call it day and be able to run on it tomorrow.
Still 40mins of good quality orienteering done though. Calf v.sore now but with some rolling and compression sleeves hopefully will be fine.
Tuesday Dec 10, 2019 #
Running - Trail / Road 11:24 [2] 2.37 km (4:49 / km) +9m 4:44 / km
shoes: Irocks
Orienteering 43:05 [2] 6.07 km (7:06 / km) +137m 6:23 / km
shoes: Irocks
Bit snowy - and a naughty -5 degrees but bright sunshine so was really nice out.
Few little ones but mostly clean - taking it really chill
Running - Trail / Road 10:05 [2] 2.11 km (4:47 / km) +10m 4:41 / km
shoes: Irocks
Running - Trail / Road 10:28 [2] 1.92 km (5:26 / km)
shoes: New Balance Red
Gym 48:01 [1]
Will leave the pure strength stuff until Thursday
Running - Trail / Road 6:44 [2] 1.17 km (5:46 / km) +17m 5:23 / km
shoes: New Balance Red
Monday Dec 9, 2019 #
Note
Saturday Dec 7, 2019 #
Running - Trail / Road 13:36 [2] 2.39 km (5:42 / km)
shoes: Irocks
Running - Trail / Road 27:34 5.75 km (4:48 / km) +68m 4:32 / km
shoes: New Balance Red
Running - Trail / Road 22:51 [4] 6.29 km (3:38 / km)
shoes: Irocks
Never maxing out the effort (as it didn't matter) But the race atmosphere gave good motivation for a solid session. Pretty constant effort throughout - taking places at the end.
Running - Trail / Road 22:50 [3] 6.29 km (3:38 / km) +61m 3:28 / km
Thursday Dec 5, 2019 #
Running - Trail / Road 1:01:44 [3] 12.22 km (5:03 / km) +12m 5:02 / km
Wednesday Dec 4, 2019 #
Running - Trail / Road 18:00 [1] 3.47 km (5:11 / km) +16m 5:04 / km
shoes: New Balance Blue
Running - Trail / Road 33:09 7.32 km (4:32 / km) +3m 4:31 / km
shoes: Pgs35 White
Track quite icy and not properly warmed up because so pushed for time. All in all not the best but not a big deal. Just one to tick things over into the weekend and then Lidingo from next week.
Tuesday Dec 3, 2019 #
Running - Trail / Road 6:28 [2] 1.4 km (4:37 / km)
shoes: New Balance Blue
Running - Trail / Road 1:10:37 [2] 14.63 km (4:50 / km) +220m 4:29 / km
shoes: New Balance Blue
Exploring off the xc course for the first time
Gym 55:00
shoes: New Balance Blue
Sunday Dec 1, 2019 #
Note
Running - Trail / Road 12:29 2.18 km (5:44 / km) +35m 5:19 / km
shoes: Irocks
Orienteering 1:31:43 [3] 15.79 km (5:48 / km) +305m 5:18 / km
shoes: Irocks
Legs not the freshest after yesterday. Felt really weird Orienteering again after a while and ankles / hamstrings finding the terrain running a bit of a shock.
Fairly clean - nothing over 45secs. But quite a few smallish misses. Running with DuncanB for quite a lot of it (11-27). Never right with him but we were generally quite near. Showed how much time I was losing without realising.
Bonked quite hard on the last 10mins. Had never really been pushing but think I just straight up ran out of blood sugar (light headed etc)
Think I would have had some decent time taken out of me in a more stacked field.
Running - Trail / Road 3:00 [1] 0.57 km (5:14 / km)
shoes: Irocks