Training Log Archive: BecksIn the 7 days ending May 14, 2011:
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Saturday May 14, 2011 #
Event: Speedy Goat Sprint Relay
2 PM
Orienteering race 12:10 1.95 km (6:14 / km) +38m 5:41 / km
ahr:174 max:188
My first leg. Really tough going up the steep hill to the butterfly centre, and I hesitated way to much on 2-3. Good after that though.
Orienteering race 14:53 2.08 km (7:09 / km) +81m 5:59 / km
ahr:174 max:187
My second leg - trickier orienteering this time. Went out not too far behind the Hungarian guy but he killed me up the second hill and was alone from then on. A hesitation at 4 an a sub optimal route to 8. Otherwise good. My legs haven't tried to run that fast in a long time. Quite sore now.
Edits: here are my routes:
Pt 1: http://www.flickr.com/photos/faintgirl/5720364649/...
Pt 2: http://www.flickr.com/photos/faintgirl/5720922438/...
On looking at the splits I'm disappointed that I seem to be the slowest of the fast crew out there. I know I haven't been training for fast yet, but my definitely improved fitness doesn't appear to be translated to percentage behind winner. Have I just forgotten how to race?
Edits: here are my routes:
Pt 1: http://www.flickr.com/photos/faintgirl/5720364649/...
Pt 2: http://www.flickr.com/photos/faintgirl/5720922438/...
On looking at the splits I'm disappointed that I seem to be the slowest of the fast crew out there. I know I haven't been training for fast yet, but my definitely improved fitness doesn't appear to be translated to percentage behind winner. Have I just forgotten how to race?
Running 6:46 1.04 km (6:29 / km) +21m 5:54 / km
ahr:152 max:167
A little warm down.
Friday May 13, 2011 #
7 AM
Running 41:56 7.88 km (5:19 / km) +126m 4:56 / km
ahr:159 max:178 shoes: Red Saucony Cohesion
Quick little wind up session before the weekend. 10 sets of 90 x 30s. Fun! Made it out of the door at 6 something (just!). Very proud.
Thursday May 12, 2011 #
8 AM
Hills 1:10:21 11.29 km (6:14 / km) +346m 5:24 / km
ahr:160 max:182
Hills session on East Rock. I don't have the zen like patience of Kitch to run 20 times up the same hill, but looped round two of the East Rock summits. Did two sets of 4, with a slightly extended tempo section between the two. Felt much better than the last couple of days, and ended at the very top, where the views were stunning. Did I make it clear yet that I love this weather?
Wednesday May 11, 2011 #
Note
(rest day)
When will I learn that my body doesn't work like other people's, and when I get tired I need to rest? Taking a day today in the hope I feel fine tomorrow. Last week felt great but was biggest volume in a while. Need to be careful.
Tuesday May 10, 2011 #
Hill intervals 2:00 [3]
Well, the god of hills refused to let me off today, and we had a fire scare at work. So I got to do nine floors of stair action after all. Legs buggered.
Note
Anyone any ideas why OCAD and Cute PDF writer refuse to co-operate to save my courses as PDFs? It worked fine for the Yale map stuff...could it be because I'm using a JPEG as the template? Or is my computer just silly?
8 AM
Recovery 40:01 6.15 km (6:30 / km) +82m 6:06 / km
ahr:137 max:154
Ha ha! Turns out yesterday's easy run was not so easy and I was a tired mess this morning. Sat down for a bit by the Pavilion and decided to set my watch for 144bpm, and stay below that as it was another unbelievably gorgeous morning and I didn't want to give up and go to work. Glad I stayed out.
Monday May 9, 2011 #
Note
TIRED! Going to combine laundry, deposit on new place and sloooow jog this evening I think.
6 PM
Running 1:00:44 10.77 km (5:39 / km) +272m 5:01 / km
ahr:158 max:179
So, Boris was back (yey! Boris!) and he joined me for my jog, so it was less slow than I had planned but that was fine. We made ourselves go up to the top of the little hill in the theme of the last week, and then on the way down, I managed to turn my right ankle, not once, but twice, and both times I more embarrassingly managed to pretty much punch Boris in the nuts with my flailing arms. Welcome back Boris! Absolutely stunning evening, perfect temperature, a very slight breeze, woods all leafy. Can it stay like this all summer please?
Core 20:33
ahr:119 max:144
Little mini circuit doing 3 rounds of 20 of last Wednesday's exercises to Vitalic. Vitalic is awesome work out music. And dancing music. Even in a totally empty house. Rock on.
Sunday May 8, 2011 #
Event: WCOC Five Ponds
11 AM
Orienteering 43:42 5.56 km (7:52 / km) +119m 7:06 / km
ahr:170 max:181 shoes: Integrators
Wow, was I tired today! But I promised myself I could do the shortest course if I promised to run hard around it, instead of doing a longer one and mincing the whole way. I managed! Aside from Number one where I crested a hill and couldn't make anything fit, I was reading ahead well, simplifying successfully, running strongly, and only walked up one steepish hill to number 12. Good decision to make I think. Messed up the last control (which I'd already been to!) by relaxing too much and dropping into the earlier re-entrant. Otherwise nothing too shocking.
Map and route here:
http://www.flickr.com/photos/faintgirl/5701328656/...
Map and route here:
http://www.flickr.com/photos/faintgirl/5701328656/...