Training Log Archive: LeonIn the 7 days ending Jan 13, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Jan 13, 2018 #
Running warm up/down 16:00 [3] 2.1 mi (7:37 / mi)
Running race 17:37 [5] 3.1 mi (5:41 / mi) +10m 5:38 / mi
Worked very hard to try and stay in touch up to 2 miles but it became clear that wasn't happening so eased off a touch in the last mile.
Estimated I would run 17.30 beforehand so with a more even effort, that would have happened. Legs felt tired.
Running 22:30 [3] 3.0 mi (7:30 / mi)
Orienteering 42:30 [3] 5.0 mi (8:30 / mi)
Took me a while to get used to the fact I wasn't actually looking for a flag, and so overshot #1 and #2. On the otherhand I was quite impressed by the EMIT (shock) which I assume was the touch free version, as it counted the controls up for you so you would know if you mispunched.
Otherwise a nice pleasant jog on a not too complex area.
Friday Jan 12, 2018 #
Note
(rest day)
Thursday Jan 11, 2018 #
Running 27:40 [3] 3.8 mi (7:17 / mi)
Wednesday Jan 10, 2018 #
Running 40:00 [2] 4.8 mi (8:20 / mi) +20m 8:14 / mi
Running warm up/down 13:30 [3] 1.5 mi (9:00 / mi) +70m 7:52 / mi
Urban Orienteering 56:30 [4] 8.0 mi (7:04 / mi) +80m 6:51 / mi
Not really feeling like running fast, but too cold not to!
A few wobbles, of the two I missed should have planned better route to #3, and if I'd have pushed hard could have got #9 and been back in time. Never mind.
Tuesday Jan 9, 2018 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 1:17:00 [3] 12.0 mi (6:25 / mi) +50m 6:20 / mi
Good session,
5.40
5.32
5.30
5.28
5.16 (!) pace
Monday Jan 8, 2018 #
Running 30:00 [2] 3.8 mi (7:54 / mi)
Running 37:00 [3] 4.9 mi (7:33 / mi) +50m 7:19 / mi
Sunday Jan 7, 2018 #
Running warm up/down 18:30 [2] 2.25 mi (8:13 / mi) +20m 8:00 / mi
Running race 30:40 [4] 4.65 mi (6:36 / mi) +90m 6:13 / mi
Didn't go mad, though the start was fast anyway. Worked through up to Niall who I ran behind for most of miles 2, 3 and 4. Hadn't felt good warming up at all, and went through patches of feeling bad here, even though was running at 85-90%. Felt a bit bad overtaking Niall near the end but was holding the same effort level. Could have been 90s quicker at least I think.
Running 37:15 [3] 5.1 mi (7:18 / mi) +60m 7:03 / mi
Orienteering 45:33 [4] 5.1 mi (8:56 / mi) +60m 8:37 / mi
Did the blue as the difference in distance to the brown was a bit much following PECO, good thing I did as was beginning to bonk last mile.
Good path network helped me and knowing the area well, under no illusions here - but very enjoyable if not technically all that difficult, though TN is deceptive in that looks like a more technical area than it is on the map.
Running warm up/down 13:00 [2] 1.5 mi (8:40 / mi)