Training Log Archive: lorrieqIn the 31 days ending Oct 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||
Friday Oct 31, 2014 #
Note
(rest day)
Thursday Oct 30, 2014 #
Running 19:59 [3] 3.75 km (5:20 / km)
shoes: Adidas
Running warm up/down 21:43 [2] 2.12 km (10:15 / km)
shoes: Adidas
Running intervals 27:44 [5] 5.82 km (4:46 / km)
shoes: Adidas
3:00 - 392m (r)
3:30 - 959m
3:00 - 329m (r)
3:00 - 854m
3:00 - 367m (r)
2:00 - 606m
2:00 - 182m (r)
1:00 - 331m
1:00 - 82m
0:30 - 204m
Some of the rests were slightly off what they should have been. Felt pretty good, looking to run faster on the longer reps next time.
Running warm up/down 16:08 [2] 1.84 km (8:46 / km)
shoes: Adidas
Wednesday Oct 29, 2014 #
Running 30:00 [3] 5.89 km (5:06 / km)
shoes: Adidas
Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Adidas
Running 1:33:45 [3] 14.36 km (6:32 / km) +400m 5:44 / km
shoes: Adidas
Tuesday Oct 28, 2014 #
Note
Tuesday Oct 21, 2014 #
Running warm up/down 12:30 [3] 2.5 km (5:00 / km)
shoes: Adidas
Running intervals 16:20 [4] 4.3 km (3:48 / km)
shoes: Adidas
Monday Oct 20, 2014 #
Running 1:35:00 [3] 17.64 km (5:23 / km) +50m 5:19 / km
shoes: Adidas
Sunday Oct 19, 2014 #
Orienteering 59:00 [5] 8.0 km (7:23 / km) +200m 6:33 / km
shoes: Inov8 X-Talon 212 2014
Saturday Oct 18, 2014 #
Orienteering race 1:41:00 [5] 11.5 km (8:47 / km) +450m 7:21 / km
shoes: Inov8 X-Talon 212 2014
Thursday Oct 16, 2014 #
Running 22:30 [2] 4.2 km (5:21 / km)
shoes: Inov8 X-Talon 212 2014
Tuesday Oct 14, 2014 #
Swimming 13:00 [3] 0.6 km (21:40 / km)
Running intervals 8:37 [5] 2.8 km (3:05 / km)
shoes: Adidas
700 - 2:15
600 - 1:57
500 - 1:35
400 - 1:14
300 - 49
200 - 32
100 - 15
Started off steady and picked it up for the later intervals. Short session tonight but didn't feel like more was necessary, given the weekend ahead and my stomach was a little uncomfortable throughout. Must watch what and when I eat before the high intensity sessions.
Monday Oct 13, 2014 #
Note
slept:9.0
Sunday Oct 12, 2014 #
Orienteering 1:13:00 [3] 8.4 km (8:41 / km) +250m 7:34 / km
shoes: Inov8 X-Talons 212
Saturday Oct 11, 2014 #
Cycling 40:00 [0]
Running race 18:20 [5] 5.0 km (3:40 / km) +25m 3:35 / km
shoes: Adidas
Started off steady and Cillin went ahead. Through the first kilometer in 3:30, was happy with that pacing. Took the second kilometer the same, and was feeling much better than last time. Cillin was maintaining the same gap until the top of the hill. A guy passed me here, coming through nicely, and encouraged me to kick on with him, which I did. It was definitely a step up in pace but manageable, caught up and passed Cillin opening up on the downhill. Was with this guy from roughly 2.75km - 3.8km. The last km was of course a struggle. Was feeling the effects of going with your man but don't think my speed suffered as a result, definitely right to go with him. Kept same distance off the guy but Cillin finished at the same time as me so caught back roughly 20m with a nice kick in the last 300m or so.
Really happy with the improvement, new PB, try again around Xmas.
Splits:
3:30
3:44
3:50
3:36
3:40
Friday Oct 10, 2014 #
Swimming 10:00 [3] 0.4 km (25:00 / km)
Thursday Oct 9, 2014 #
Running 24:00 [5] 4.48 km (5:21 / km) +160m 4:33 / km
shoes: Adidas
Tuesday Oct 7, 2014 #
Running 19:35 [3] 3.55 km (5:31 / km)
shoes: Adidas
Running 30:00 [5] 5.2 km (5:46 / km) +50m 5:30 / km
shoes: Adidas
10x1min hills with jog back recovery.
The first one started badly as CillinC decided I deserved a right slap in the face. Left eye. Finished the rep with impaired vision. Grand then.
After this one I began to settle in behind Slenderman and although I couldn't go with him it gave me a nice speed at the start that I maintained for the minute.
Stomach was feeling uncomfortable after 4 and I was wondering whether I was going to stop after 7-8 instead of the full 10. Ended up getting more and more into the session though and finished it. Happy with that and last rep had the longest distance covered.
Running 7:00 [2] 1.0 km (7:00 / km)
shoes: Adidas
Thursday Oct 2, 2014 #
Running 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Adidas
Orienteering 20:00 [4] 4.5 km (4:27 / km)
shoes: Adidas
Wednesday Oct 1, 2014 #
Swimming 7:24 [3] 0.5 km (14:48 / km)
Running 28:30 [3] 5.3 km (5:23 / km)
shoes: Adidas