Training Log Archive: RichIn the 7 days ending May 1, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday May 1, 2016 #
Running warm up/down 22:08 1.85 km (11:57 / km) +53m 10:28 / km
ahr:109 max:140 shoes: Inov8 X Talon 190 (2)
Orienteering race 37:37 *** 6.7 km (5:37 / km) +245m 4:45 / km
ahr:162 max:171 spiked:21/24c (injured) shoes: Inov8 X Talon 190 (2)
Pulled the team up one to finish 4th. Small early mistakes first half of 20-30s on 1, 3 and 12. Back spasming on the way to 2 and throughout rest of race which made the hills and hurdling forest vegetation difficult. Saw Alistair Mason early on but didn't think I was going to catch him after the mistakes but overtook him as he badly overshot the penultimate control.
Running warm up/down 6:01 0.72 km (8:21 / km) +13m 7:40 / km
ahr:109 max:129 shoes: Inov8 X Talon 190 (2)
Saturday Apr 30, 2016 #
Running warm up/down 12:22 1.0 km (12:20 / km) +23m 11:04 / km
ahr:116 max:151 shoes: Inov8 X Talon 190 (2)
Orienteering race 1:42:40 *** 17.38 km (5:54 / km) +585m 5:03 / km
ahr:163 max:174 spiked:29/35c shoes: Inov8 X Talon 190 (2)
Felt in control for most of the race except in the vague marshy area where I made most of my mistakes, one big. Third time through this area I just used the controls already found to get it quickly. It was a bit of a suck-it-and-see running wise. Felt hard work early but opened up on the long leg to 10 and felt better after that. Not fast, but running ok and felt there was still plenty in the tank when I finished. Mistakes:
5 - Overly conservative RC which was probably ~30-45s mistake and then lost 3mins in the vicinity of the control; just couldn't work this area out.
7 - 20s, control tucked away in a tiny re-entrant.
10 - 70s, it was in a newly forested area and hidden behind a massive felled tree which ran the length of the shallow gully the control was in so hid the feature too.
21 - 20s, slightly left on bearing.
22 - 50s, same vague area as 5. Used the lake to work out my position to minimise greater time loss.
33 - 30s tricky little area, small parallel error off a small spur.
Running warm up/down 11:34 1.71 km (6:47 / km) +12m 6:33 / km
ahr:131 max:155 shoes: Inov8 X Talon 190 (2)
Friday Apr 29, 2016 #
Running 25:23 5.24 km (4:51 / km) +62m 4:35 / km
ahr:137 max:149 shoes: New Balance Fresh Foam Zante
Running 20:43 4.14 km (5:00 / km) +181m 4:06 / km
ahr:126 max:140 shoes: New Balance Fresh Foam Zante
Strength and Conditioning 15:00 [1]
Thursday Apr 28, 2016 #
Running 1:00:21 12.32 km (4:54 / km) +75m 4:45 / km
ahr:128 max:145 shoes: Puma Faas 300 V3
Wednesday Apr 27, 2016 #
Running 30:11 5.89 km (5:07 / km) +11m 5:04 / km
ahr:126 max:134 shoes: New Balance Fresh Foam Zante
Strength and Conditioning 20:00 [1]
Tuesday Apr 26, 2016 #
Strength and Conditioning 20:00 [1]
Running 23:25 4.99 km (4:42 / km) +47m 4:29 / km
ahr:137 max:151 shoes: Adidas Adizero Adios Boost (3)
Running warm up/down 26:19 4.42 km (5:57 / km) +25m 5:47 / km
ahr:124 max:158 shoes: Adidas Adizero Adios Boost (3)
Running intervals 30:56 7.04 km (4:24 / km) +1m 4:23 / km
ahr:158 max:173 shoes: Adidas Adizero Adios Boost (3)
Running warm up/down 19:10 3.99 km (4:49 / km)
ahr:133 max:142 shoes: Adidas Adizero Adios Boost (3)
Monday Apr 25, 2016 #
Cross Training (Cycling) 1:03:46
ahr:119 max:156
Running 36:03 7.59 km (4:45 / km) +8m 4:44 / km
ahr:135 max:147 shoes: New Balance Fresh Foam Zante
Cross Training (Cycling) 1:14:14
ahr:119 max:142