Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: USKiwi

In the 7 days ending Jun 19, 2013:

activity # timemileskm+m
  Run: Long1 1:40:04 12.98(7:42) 20.89(4:47)
  Run: Easy2 1:06:22 8.58(7:44) 13.81(4:48)
  Run: VO2max1 1:01:10 8.91(6:52) 14.33(4:16)
  Run: Steady1 45:49 6.68(6:52) 10.75(4:16)
  Orienteering1 26:34 3.09(8:36) 4.97(5:21)22 /32c68%
  Total6 4:59:59 40.24(7:27) 64.76(4:38)22 /32c68%
averages - weight:72.8kg

«»
1:40
0:00
» now
ThFrSaSuMoTuWe

Wednesday Jun 19, 2013 #

6 PM

Run: Easy 30:09 [2] 3.91 mi (7:42 / mi)
weight:73.1kg shoes: Asics Kayano 18

Recovery run, HFW via Tower Bridge

Tuesday Jun 18, 2013 #

7 PM

Orienteering race (Park Race) 26:34 intensity: (20 @1) + (34 @2) + (3:32 @3) + (18:55 @4) + (3:13 @5) *** 3.09 mi (8:36 / mi)
ahr:163 max:174 spiked:22/32c weight:72.7kg shoes: Asics DS Trainer 18

Middlesex University Park Race. Way too many little mistakes, and a fairly big one on 16.

Misread the description of "lower" as "southern", but the control was farcical. There is no lower fence marked on the map at the centre of the control circle. There is an underpass, a bridge over it, and fences to the north and south. The "lower" fence passes along the side of the underpass and is obviously not shown where it cuts under the bridge. Either the description should have been bottom of the underpass, or the control should have been on the end of the fence, where it emerged from the underpass (and was shown on the map). At least 30s and 4 places lost.

Other than that, I was slow working out 1, thinking I needed to go through a tunnel, went past 6 and had to double back, wrong way to 7 and looked up top rather than going straight to the bottom (description wasn't the greatest), hadn't looked ahead to 14 on the way to 13 (was worried about approaching 13 from the correct side) and went the wrong way out, was rattled by 16 and seemed to lose some on 17, went right instead of left to 20, hesitated at 23, not sure if it was supposed to be the same as 6, then stood looking at the fence for a few seconds on 29. All together close to 2 mins lost I think

Legs felt ok. Not fast enough at the start, but as the race went on I was faster than the next 5 guys ahead of me. Pleased with the shoe choice for the campus, didn't notice any heel or forefoot slipping.

Sunday Jun 16, 2013 #

8 PM

Run: Long 1:40:04 intensity: (2:58 @1) + (55:33 @2) + (41:27 @3) + (6 @4) 12.98 mi (7:42 / mi)
ahr:140 max:158 weight:73.1kg shoes: Asics Kayano 19

Long run, Westminster Bridge, around the inside of Hyde Park, along the river and over Tower Bridge with a little extra loop to make it 1:40. A bit rough after all afternoon at the Tapas & Rioja festival

Saturday Jun 15, 2013 #

7 PM

Run: Steady intervals 45:49 intensity: (1:03 @1) + (4:12 @2) + (17:48 @3) + (22:46 @4) 6.68 mi (6:52 / mi)
ahr:155 max:169 weight:73.1kg shoes: Asics GT-2170 Blue

More friggin intervals. 10min warm-up, 10min tempo, 3x 1km w/ 90s off, then 10min supposedly tempo but really just cool down.

Much easier than the other night, but still feeling broken

Friday Jun 14, 2013 #

8 AM

Run: Easy 36:13 intensity: (3:58 @1) + (17:52 @2) + (14:05 @3) + (18 @4) 7.52 km (4:49 / km)
ahr:136 max:151 weight:72.4kg shoes: Asics Kayano 18

Recovery run ITW via St James & Green Parks. Nearly didn't do this as my calves and quad were rough from last night, but glad I did. Felt ok once I got going. Nice proper recovery run (i.e., really felt like recovery was required)

Legs still feel stiffer today than they did in the couple of days after the half! Feet are fine though (except the usual ball of my right foot).

Thursday Jun 13, 2013 #

6 PM

Run: VO2max intervals 1:01:10 intensity: (2:09 @1) + (3:48 @2) + (18:57 @3) + (32:16 @4) + (4:00 @5) 14.33 km (4:16 / km)
ahr:155 max:204 weight:72.4kg shoes: Asics Kayano 19

Bloody hard intervals session. Supposed to be 15 minutes warm-up, 15 minutes tempo, then 4x 1km intervals with 1:30 off, then another 15 minutes tempo, then cool-down. The last two intervals were pretty sluggish and the tempo was slow and short, pretty much a cool-down.

Although I felt recovered from the half at the weekend, I think this was too soon. Probably should have just done a recovery run, as now feeling pretty broken. Left lower calf and outer quad a bit sore.

First run for the new shoes. Felt a bit flatter and more responsive than previous Kayanos, which is good.

« Earlier | Later »