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Training Log Archive: USKiwi

In the 7 days ending May 15, 2013:

activity # timemileskm+m
  Orienteering3 1:12:07 9.7(7:26) 15.61(4:37)
  Run: Easy2 1:10:46 9.61(7:22) 15.47(4:34)
  Run: Strides1 53:24 7.01(7:37) 11.28(4:44)
  Gym1 22:44
  Resting HR test1 15:05
  Total7 3:54:06 26.33 42.37
  [1-5]6 3:39:01
averages - rhr:46 weight:72kg

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Wednesday May 15, 2013 #

5 PM

Run: Easy 34:39 intensity: (2:08 @1) + (3:23 @2) + (17:02 @3) + (12:06 @4) 4.98 mi (6:58 / mi)
ahr:149 max:166 weight:72.3kg shoes: Asics GT-2170

5 mile recovery. Tower bridge and Waterloo bridge. A bit quick really for genuine "recovery". More like general. Felt good. Calves were fine

Tuesday May 14, 2013 #

Event: Trail Challenge 1: Bushy Park
 
7 PM

Orienteering race (Trail Challenge) 39:28 intensity: (10 @1) + (7 @2) + (12 @3) + (35:21 @4) + (3:38 @5) 5.84 mi (6:46 / mi)
ahr:166 max:174 weight:72.7kg shoes: Innov8

Bushy Park Trail Challenge.

Grim weather, but a decent race. Comfortable second, backed off after the first few once I figured second was safe and Ed was well ahead. No time for a proper stretch before hand so calves are a bit touchy

10K - Splits

Sunday May 12, 2013 #

12 PM

Orienteering race 16:53 intensity: (14 @1) + (8 @2) + (17 @3) + (15:19 @4) + (55 @5) 2.03 mi (8:19 / mi)
ahr:164 max:174 weight:71.6kg shoes: Asics DS Trainer 18

SE Sprints Race 1, Wellington College

Not a bad run, but well down the field, a long way behind Mattias and behind Dan, even though he made a minute and a half error. So how do I lose a minute and a half? 30s on one control, where I went the wrong side of a patch of fight and couldn't get around it and had to backtrack, but that's the biggest time loss. Maybe another few seconds on route choices I suppose.
3 PM

Orienteering race 15:46 intensity: (14 @1) + (11 @2) + (1:04 @3) + (13:59 @4) + (18 @5) 1.83 mi (8:36 / mi)
ahr:162 max:175 weight:71.6kg shoes: Asics DS Trainer 18

SE Sprints Race 2, Wellington College.

Same as the Race 1, except this time Dan had a good run and beat me by 1:30. A bit lose towards the last ones, a few seconds here and there on others, but not 1:30. Looking forward to seeing the splits.

Saturday May 11, 2013 #

12 PM

Run: Strides 53:24 intensity: (1:08 @1) + (5:40 @2) + (36:23 @3) + (6:36 @4) + (3:37 @5) 7.01 mi (7:37 / mi)
ahr:150 max:174 rhr:46 weight:71.2kg shoes: Asics GT-2170 Blue

7 miles with 8x 100m strides. Burgess Park and the Surrey Canal

Thursday May 9, 2013 #

7 AM

Resting HR test 15:05 [0]
ahr:46 max:79 rhr:46

Resting HR test
9 PM

Gym 22:44 intensity: (17:30 @1) + (3:47 @2) + (9 @3) + (40 @4) + (38 @5)
ahr:106 max:184 rhr:46 weight:72.4kg shoes: Asics GT-2170 Blue

Elliptacal to warm up, stretches, quads, calves and hams

Run: Easy 36:07 intensity: (31 @1) + (20:17 @2) + (14:50 @3) + (29 @4) 4.64 mi (7:47 / mi)
ahr:141 max:157 rhr:46 weight:72.4kg shoes: Asics GT-2170 Blue

5 mile recovery, Tower & Waterloo

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