Training Log Archive: MalIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
Orienteering warm up/down 13:00 [3] 2.25 km (5:47 / km) +25m 5:28 / km
shoes: VJ Bold #1
Back from the finish afterwards then around and about a bit
Orienteering race 56:44 [5] 10.85 km (5:14 / km) +160m 4:52 / km
shoes: VJ Bold #1
Pretty happy with this, nav was good on all bar one where my bearing was slightly off and sighted to the wrong gorse bush ~200m away. A few little hesitations in the circle but moving well, legs felt better than last night anyway!
About 1.40 down on Aiden when I left
Saturday Jan 28, 2017 #
Running 34:00 [3] 6.6 km (5:09 / km) +25m 5:03 / km
shoes: Mizuno WR19
Stopped off at wildtrak to pick up a new jacket as I put a hole in mine last week and then to the train station to pick up some tickets for next weekend.
Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +5m 4:58 / km
shoes: Mizuno Sayonara 2
Running tempo 36:00 [5] 8.75 km (4:07 / km) +10m 4:05 / km
shoes: Mizuno Sayonara 2
10min 2.72km (2:00)
5min 1.43km (1:30)
Struggled to get going
Running 6:00 [4] 1.0 km (6:00 / km)
shoes: Mizuno Sayonara 2
Friday Jan 27, 2017 #
Running 26:20 [3] 5.0 km (5:16 / km) +90m 4:50 / km
shoes: Mizuno WR19
Too much driving today, over to Lincoln and back before driving home. Glute was tight for a bit initially. Got a sports massage tomorrow.
Bit tired mentally, 3 long days in a row with early starts. Need a good weekend at home.
Thursday Jan 26, 2017 #
Fell running long 2:19:20 [3] 22.41 km (6:13 / km) +930m 5:09 / km
shoes: Innov8 Xtalon 212 2016 B
Strong icy north-westerly meant the section I wanted to put an effort in up Ingleborough didn't really happen. But needed to keep moving as it was baltic! It definitely felt easier but think I was a couple of minutes slower which may be why. Enjoyed it though and legs felt quite fresh after the day of yesterday
Running 56:12 [3] 11.62 km (4:50 / km) +80m 4:41 / km
shoes: Mizuno Sayonara
Easy miles, feeling good today
Wednesday Jan 25, 2017 #
Note
(rest day)
Tuesday Jan 24, 2017 #
S and C 30:00 [1]
Running warm up/down 37:15 [3] 6.0 km (6:13 / km) +10m 6:09 / km
shoes: Mizuno Sayonara
Stretching after the session, 4*50m strides and jogging back just feeling a bit dead.
Running intervals 39:00 [5] 8.1 km (4:49 / km) +50m 4:40 / km
shoes: Mizuno Sayonara
To my surprise the first one went alright and I Ied out my group, two and three were a struggle. Four was feeling even better than the first and the 5th just hung on an ran it home. Paces between 3:20-3:28min/km.
1.5km, 1.44km, 1.46km, 1.5km, 1.48km
Given how I felt in the warm-up I'm rather happy with that. Getting back to the minimum target of sub-17 pace again. I need a day off though as I'm starting to feel tired. Long work day tomorrow is the perfect excuse.
Monday Jan 23, 2017 #
Running 1:18:46 [3] 16.03 km (4:55 / km) +50m 4:50 / km
shoes: Mizuno WR 18 II
Then back to the flat to pick up a bag and off to the climbing wall rather slower
Jog back home again afterwards, rather chilly
Rock Climbing 1:00:00 [3]