Training Log Archive: DuncanIn the 7 days ending Mar 26, 2023:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Mar 26, 2023 #
9 AM
Running warm up/down 15:00 [3]
Orienteering race (British Relays 1st Leg) 30:40 [3] 6.5 km (4:43 / km) +240m 3:59 / km
Was psyched in the start box for a keen run. Looked at my map as we were running out and just got on with it up the hill. On the way to three I thought I was in the lead as I the only person I could see in front was go-pro guy who I assumed had missed a control out already as the gaffles couldn’t be that different, wrong.
High to 4 brought the guys behind closer but maybe I got further away to 5 over the hill, still no-one in front. Steady up to 6 getting caught a little more then on the way to 7 I saw Tommy Rollins ahead which was weird. Joe/Luke/David all getting closer 7-10 but we got to Tommy at 11 which took a little spotting.
Tried to get some seconds on the downhill out of 11 but I fell so there weren’t many seconds got. Tommy was strong up the hill and David was alongside. I was second closest in the group to the control when I spotted it, but David passed between me and it without seeing it so I held off a little before going to punch.
Spent many seconds unfolding my map to read the code of 13 which was boringly visible but managed to keep ahead. Got pushed all the way by Mr Bunn but went for a tactical slow-but-sharp inside line to come back in first. Except I didn’t because Nathan finished 2.5 minutes earlier lol.
Fun relay then Alistair and Alistair both smashed it sub-40 for 8th.
High to 4 brought the guys behind closer but maybe I got further away to 5 over the hill, still no-one in front. Steady up to 6 getting caught a little more then on the way to 7 I saw Tommy Rollins ahead which was weird. Joe/Luke/David all getting closer 7-10 but we got to Tommy at 11 which took a little spotting.
Tried to get some seconds on the downhill out of 11 but I fell so there weren’t many seconds got. Tommy was strong up the hill and David was alongside. I was second closest in the group to the control when I spotted it, but David passed between me and it without seeing it so I held off a little before going to punch.
Spent many seconds unfolding my map to read the code of 13 which was boringly visible but managed to keep ahead. Got pushed all the way by Mr Bunn but went for a tactical slow-but-sharp inside line to come back in first. Except I didn’t because Nathan finished 2.5 minutes earlier lol.
Fun relay then Alistair and Alistair both smashed it sub-40 for 8th.
Running warm up/down 10:00 [3]
Saturday Mar 25, 2023 #
8 AM
Running 15:00 [3]
Shakeout with Willy and Jonny
12 PM
Running warm up/down 15:00 [3]
Orienteering race (British Champs Cold Ash) 1:59:00 [3]
Snapping my shoelace at -4 and spending the next 4 minutes shuffling it along so I could loosely tie-it halfway down did not get me in the zone.
All over the place to two before trying to re-set however I found the vegetation either side of the path/ride to three massively confusing which was sucking even more motivation out. 8 was weird, 12 was annoying, 14 was slow, Flurry was helpful, 23 was yeah, 31 was the end, 33 had too many brashings.
Faster than last year tho. I think the 1500m not 5ker dynamic on the track also applies in the forest. Maybe am still recovering from skiing though.
All over the place to two before trying to re-set however I found the vegetation either side of the path/ride to three massively confusing which was sucking even more motivation out. 8 was weird, 12 was annoying, 14 was slow, Flurry was helpful, 23 was yeah, 31 was the end, 33 had too many brashings.
Faster than last year tho. I think the 1500m not 5ker dynamic on the track also applies in the forest. Maybe am still recovering from skiing though.
Thursday Mar 23, 2023 #
3 PM
Running (Coventry Canal) 35:00 [3]
7 PM
Running (Daventry) 37:00 [3]
Not too far off last week’s times solo with less taper in
Wednesday Mar 22, 2023 #
6 PM
Running 45:00 [3]
Gentle running with a bit more dynamic stuff in Memorial Park
Strength & Conditioning 20:00 [3]
Tuesday Mar 21, 2023 #
1 PM
Running 35:00 [3]
6 PM
Running warm up/down 20:00 [3]
Running intervals 30:00 [4]
4*600m 1:46
5*300m 48
3*600m 1:48
400, 2*200m steady
Good session for the lungs but upper and lower body were tightening up a lot so paces off what would have been ideal.
5*300m 48
3*600m 1:48
400, 2*200m steady
Good session for the lungs but upper and lower body were tightening up a lot so paces off what would have been ideal.
Running warm up/down 15:00 [3]
Monday Mar 20, 2023 #
7 PM
Strength & Conditioning 30:00 [3]
Tapped out of the strength phase, onto the power phase
50kg weighted squat jumps (3*10)
Box jumps (3*60s)
20kg dumbbell runs (2*ES)
Clap press-ups (8*6)
50kg weighted squat jumps (3*10)
Box jumps (3*60s)
20kg dumbbell runs (2*ES)
Clap press-ups (8*6)