Training Log Archive: WhitesheepIn the 7 days ending Mar 24, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||
Monday Mar 24, 2014 #
Note
(rest day)
Need a rest now after a good few days.
Then hoping to kick on with the mile training. Would be great to get the following sessions done in the next few weeks:
- 6-10x 200m hard/200m float with 33s reps
- 200/400/600/400/200 pyramid at <75s laps
- 5x 400m reps in 70s with slightly shorter recoveries than last time (~2 mins?)
- 2x 800m in <2:30 with very long recovery (~10 mins?)
- 800/600/400/200 at <75s laps
Other good mile session ideas would be very welcome, especially if any BMC members happen to stumble across this... paul...?
Then hoping to kick on with the mile training. Would be great to get the following sessions done in the next few weeks:
- 6-10x 200m hard/200m float with 33s reps
- 200/400/600/400/200 pyramid at <75s laps
- 5x 400m reps in 70s with slightly shorter recoveries than last time (~2 mins?)
- 2x 800m in <2:30 with very long recovery (~10 mins?)
- 800/600/400/200 at <75s laps
Other good mile session ideas would be very welcome, especially if any BMC members happen to stumble across this... paul...?
Sunday Mar 23, 2014 #
10 AM
Orienteering 57:59 [3] 9.2 km (6:18 / km) +235m 5:35 / km
shoes: Icebug
Oldhouse Warren
Well for the middle 17 controls I was going very nicely. Unfortunately they are still basing results on all controls! To #2 I switched off having reached the clearing on the edge of the circle and just missed the control, then #3 I just never got on line. And then on the last couple I didn't really pick out the best routes and perhaps just switched off a bit mentally and physically.
Still overall pretty pleased especially physically as I was able to get round at a solid pace without the running ever really becoming a distraction.
Well for the middle 17 controls I was going very nicely. Unfortunately they are still basing results on all controls! To #2 I switched off having reached the clearing on the edge of the circle and just missed the control, then #3 I just never got on line. And then on the last couple I didn't really pick out the best routes and perhaps just switched off a bit mentally and physically.
Still overall pretty pleased especially physically as I was able to get round at a solid pace without the running ever really becoming a distraction.
Saturday Mar 22, 2014 #
4 PM
Off-road running tempo 20:35 [4] 5.5 km (3:45 / km)
ahr:173 shoes: inov8 road-x 233 (iii)
Return to S Norwood for a tempo paarlauf with Em. It's a nice spot.
Road running 40:00 [1] 6.5 km (6:09 / km)
shoes: inov8 road-x 233 (iii)
Friday Mar 21, 2014 #
7 AM
Cycling 46:00 [1] 17.0 km (22.2 kph)
feel like I should be a few minutes quicker, not sure why I'm not.
9 PM
Cycling 43:50 [2] 17.0 km (23.3 kph)
Thursday Mar 20, 2014 #
Event: DFOK Kent Night Cup
8 AM
S&C 25:00 [3]
7 PM
Orienteering (night) 1:01:01 [3] 9.6 km (6:21 / km)
shoes: Icebug
Kent night cup
Comparing notes with Eoin afterwards he had taken me to the cleaners on route choice. My main mistake was not to realise that I couldn't get them all - which meant it was a bad decision to start with the most isolated control on the map... In the end I ran 2 extra k for the grand total of 2 extra controls! Hopefully I can make it next week and see if I can think through the route choice a bit more carefully.
Comparing notes with Eoin afterwards he had taken me to the cleaners on route choice. My main mistake was not to realise that I couldn't get them all - which meant it was a bad decision to start with the most isolated control on the map... In the end I ran 2 extra k for the grand total of 2 extra controls! Hopefully I can make it next week and see if I can think through the route choice a bit more carefully.
Wednesday Mar 19, 2014 #
8 AM
Cycling 46:30 [1] 17.0 km (21.9 kph)
probably the most stop/start ride in I've ever had. Waterloo bridge is a mess.
7 PM
Cycling 46:20 [2] 17.0 km (22.0 kph)
Tuesday Mar 18, 2014 #
7 PM
Road running intervals 5:44 [5] 2.0 km (2:52 / km)
shoes: inov8 road-x 233 (ii)
5x 400m at Norman park track
Another session focusing on the mile. 400m full recovery after each rep so these were full on sprint reps. Pleased with the times:
68, 68, 69, 69, 70
Another session focusing on the mile. 400m full recovery after each rep so these were full on sprint reps. Pleased with the times:
68, 68, 69, 69, 70
Road running warm up/down 50:00 [1] 9.0 km (5:33 / km)
shoes: inov8 road-x 233 (ii)