Training Log Archive: RichIn the 7 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Running 1:04:57 13.9 km (4:40 / km) +114m 4:29 / km
ahr:130 max:150 shoes: Adida Adizero Adios Boost 2
Strength and Conditioning 20:00 [1]
Saturday Aug 30, 2014 #
Running warm up/down 5:53 [2] 1.06 km (5:34 / km) +24m 5:00 / km
shoes: Adida Adizero Adios Boost 2
Orienteering race 28:47 [4] *** 6.76 km (4:16 / km) +78m 4:02 / km
spiked:25/30c shoes: Adida Adizero Adios Boost 2
Rusty, and hamstrings were hold me back - OK once moving but no speed. Small hesitations early on, nothing major and but was missing some micro route choices that would have saved time. Not looking at descriptions enough so was often not quite spiking the controls if they weren't immediately obvious. Was planning ahead to the technical housing estate bit through 13 and 14 and as a result inadvertently forgot to go to 15, which I ran right past anyway. A few small hesitations in the housing estate, particularly 20, 21 and 22 before a largely clean finish (bar missing the crossable fence to 28). Was 40s down on Jonny (though I was obviously DSQed) and well ahead of the rest of the pack.
Running warm up/down 6:10 [1] 1.0 km (6:10 / km) +33m 5:18 / km
shoes: Adida Adizero Adios Boost 2
Running warm up/down 9:12 1.28 km (7:10 / km) +4m 7:03 / km
shoes: Adida Adizero Adios Boost 2
Orienteering race 27:43 [4] *** 6.23 km (4:27 / km) +94m 4:08 / km
spiked:27/30c shoes: Adida Adizero Adios Boost 2
Strecthed my hip flexes and quads quite a lot before this which seamed to help my hammies a little but still lacking speed/power. Navigation was much better, good flow though small hesitations at 3 and 9 (~5s each). After that it was good until near the end where I lost time in the graveyard at 27 (~20s) and then nearly over shot 29 (2-3s).
Running warm up/down 10:54 [1] 1.67 km (6:32 / km) +59m 5:33 / km
shoes: Adida Adizero Adios Boost 2
Thursday Aug 28, 2014 #
Running 24:57 [2] 5.06 km (4:56 / km) +58m 4:40 / km
slept:7.5 weight:64.7kg shoes: Skechers Go Run 3
Running 34:31 7.11 km (4:51 / km) +185m 4:18 / km
shoes: Inov8 Road-X 255
Wednesday Aug 27, 2014 #
Strength and Conditioning 41:36
ahr:112 max:151 shoes: Sketchers Go Run 2
Running 26:04 5.17 km (5:02 / km) +63m 4:45 / km
ahr:139 max:174 shoes: Inov8 Road-X 255
Running 35:10 7.57 km (4:39 / km) +18m 4:36 / km
ahr:136 max:164 shoes: Inov8 Road-X 255
Running 23:39 5.08 km (4:39 / km) +181m 3:57 / km
ahr:97 max:158 shoes: Inov8 Road-X 255
Tuesday Aug 26, 2014 #
Running warm up/down 9:14 1.74 km (5:18 / km) +3m 5:15 / km
ahr:123 max:143 shoes: Skechers Go Run 3
Running intervals 20:52 5.02 km (4:10 / km) +1m 4:09 / km
ahr:154 max:179 shoes: Skechers Go Run 3
Short sharp track sesh - 6 x 600m with 200m jog rec. 1:43-46 for each rep. Got tougher to keep the pace as the lactate built further after each one.
Brisk breeze up at the track; standard.
Running warm up/down 10:43 1.79 km (6:00 / km) +2m 5:58 / km
ahr:123 max:134 shoes: Skechers Go Run 3
Monday Aug 25, 2014 #
Running 49:31 9.48 km (5:14 / km) +92m 4:59 / km
ahr:142 max:182 shoes: Inov8 X Talon 212 (4)