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Training Log Archive: АТ

In the 7 days ending Apr 21, 2019:

activity # timemileskm+mload
  Orienteering5 2:48:19 19.38(8:41) 31.19(5:24) 561100 /109c91%191.3
  Running8 2:27:15 15.88(9:16) 25.56(5:46) 14452.7
  Stretching/ Rolling7 1:45:00
  S & C2 1:00:0015.0
  Drills4 40:1210.5
  XT1 28:588.8
  Total17 9:09:44 35.26 56.75 705100 /109c91%278.3
  [1-5]10 7:24:44
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Apr 21, 2019 #

1 PM

Running warm up/down 10:03 intensity: (7:44 @1) + (2:19 @2) 1.72 km (5:50 / km) +11m 5:39 / km
ahr:130 max:144 shoes: VJ Irock 2

Drills 10:00 [1]
ahr:99 max:123 shoes: VJ Irock 2

Orienteering race 1:14:35 intensity: (24 @1) + (5 @2) + (10:04 @3) + (1:03:56 @4) + (6 @5) ** 14.39 km (5:11 / km) +244m 4:47 / km
ahr:176 max:186 spiked:27/29c shoes: VJ Irock 2

JK Long - Cold Ash.



Started and legs were immediately tired and had no terrain give. Plod was the only option. First half very uneventful. Caught Eddie at 13, messed up 15, Eddie got away, plodding the long leg, still plodding the long leg, still long leg... diverted back to the water point, had a wee 30s stop there for a drink, carried on, feeling okay, feeling not okay pretty quickly though, then needed a poo, then had a poo, then carried on. Final road crossing, took my time, got through the last bit just about and finish, woo!

Felt like I couldn't run fast at all most the way, plodding hard. I also felt much better last year which is annoying. Anyways got it done. Onwards and upwards.
9 PM

Stretching/ Rolling 15:00 [0]

Saturday Apr 20, 2019 #

7 AM

Running (Shakeout) 10:13 [1] 1.67 km (6:06 / km)
ahr:124 max:135 shoes: NB Summit KOM

With Niamh, nice morning.
1 PM

Running warm up/down 10:02 intensity: (6:21 @1) + (3:41 @2) 1.79 km (5:37 / km)
ahr:129 max:148 shoes: VJ Irock 2

Drills 10:00 intensity: (9:10 @1) + (50 @2)
ahr:116 max:152 shoes: VJ Irock 2

Orienteering race 25:49 intensity: (16 @1) + (7 @2) + (50 @3) + (12:12 @4) + (12:24 @5) *** 4.91 km (5:16 / km) +58m 4:58 / km
ahr:182 max:192 spiked:24/25c shoes: VJ Irock 2

JK Middle - Windmill Hill.



Found my head (kinda) again. A good run but got scrappy when I caught Tom up. Running well though.

Running warm up/down 10:05 intensity: (48 @1) + (9:04 @2) + (13 @3) 1.61 km (6:16 / km) +3m 6:13 / km
ahr:146 max:158 shoes: VJ Irock 2

9 PM

Stretching/ Rolling 15:00 [0]

Friday Apr 19, 2019 #

Event: JK 2019
 
7 AM

Running (Shakeout) 10:54 [1] 1.96 km (5:35 / km)
ahr:128 max:136 slept:8.0 shoes: NB Summit KOM

Avec Niamh and some doggos.
1 PM

Running warm up/down 10:01 intensity: (6:10 @1) + (3:51 @2) 1.88 km (5:20 / km) +4m 5:17 / km
ahr:131 max:148 shoes: NB Zante V4

Drills 10:12 intensity: (9:28 @1) + (44 @2)
ahr:116 max:151 shoes: NB Zante V4

Orienteering race 17:28 intensity: (14 @1) + (7 @2) + (23 @3) + (9:27 @4) + (7:17 @5) *** 4.11 km (4:15 / km) +11m 4:12 / km
ahr:181 max:191 spiked:29/31c shoes: NB Fuelcell Impulse

JK Sprint - Aldershot Barracks



2 * 1 minute mistakes. Lost my head completely today.

Running warm up/down 9:45 intensity: (6:55 @1) + (2:50 @2) 1.46 km (6:42 / km)
ahr:133 max:142 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Thursday Apr 18, 2019 #

10 AM

Running 30:25 intensity: (16:02 @1) + (14:23 @2) 5.5 km (5:32 / km) +90m 5:07 / km
ahr:135 max:150 slept:8.0 shoes: NB Summit KOM

Easy 30' on the farm tracks. Was plodding along nicely in the sun, this was just to stretch the legs really before travelling this afternoon!
10 PM

Stretching/ Rolling 15:00 [0]

Wednesday Apr 17, 2019 #

2 PM

S & C 30:00 [1]
slept:8.0

Core + Maintenance. Less core, more maintaining.
6 PM

Running warm up/down 7:10 intensity: (7:07 @1) + (3 @2) 1.14 km (6:19 / km) +34m 5:30 / km
ahr:126 max:140 shoes: VJ Irock 2

Orienteering 36:04 intensity: (42 @1) + (15:09 @2) + (20:13 @3) *** 4.5 km (8:01 / km) +192m 6:37 / km
ahr:155 max:171 spiked:9/10c shoes: VJ Irock 2

LOC Classic - Holme Fell - Results



A nice little trot round, nav very good although I took a few dodgy routes. HR higher than I would have liked. A well, felt easy enough.
*Pretty rare to make a mistake on the run-in...!

Running warm up/down 1:39 [1] 0.27 km (6:04 / km)
ahr:127 max:136 shoes: VJ Irock 2

10 PM

Stretching/ Rolling 15:00 [0]

Tuesday Apr 16, 2019 #

5 PM

Running warm up/down 10:49 intensity: (7:56 @1) + (2:53 @2) 2.01 km (5:23 / km) +1m 5:22 / km
ahr:130 max:146 shoes: NB Summit KOM

Drills 10:00 intensity: (9:54 @1) + (6 @2)
ahr:103 max:139 shoes: VJ Irock 2

Orienteering intervals 14:23 intensity: (2:55 @1) + (1:23 @2) + (3:54 @3) + (4:54 @4) + (1:17 @5) *** 3.29 km (4:23 / km) +56m 4:02 / km
ahr:161 max:188 spiked:11/14c shoes: VJ Irock 2

2 * Sprintervals - Whitehaven Estates



With the WCOC ladz, first one with 30s gaps then second one mass start. Went fairly well, not pushing the pace too hard, more of a tempo effort but despite this I still made a few lil slips and a few bad routes. All in all good fun. Felt okay as well.

*All creds to Nixon for planning*

Running intervals 15:16 intensity: (8:02 @1) + (3:08 @2) + (1:44 @3) + (2:22 @4) 2.67 km (5:43 / km)
ahr:142 max:184 shoes: NB Fuelcell Impulse

2 * 300m [2'], 2 * 200m [2']

Onto the track to get the legs turning a little bit. Again felt controlled, nothing flat out, didn't want to pop the legs!

Running warm up/down 10:53 intensity: (2:57 @1) + (7:47 @2) + (9 @3) 1.88 km (5:47 / km) +2m 5:46 / km
ahr:139 max:155 shoes: NB Summit KOM

10 PM

Stretching/ Rolling 15:00 [0]

Monday Apr 15, 2019 #

5 PM

XT (Cycling) 28:58 intensity: (22:51 @1) + (6:07 @2)
ahr:123 max:149 slept:8.0 (rest day) shoes: Giro Triple

10.73 km (22.2 kph) +131m.

Lil ride about the lanes, bit windy but apart from that very nice weather. Donno what the cycling word for plod is but this ride was that word.

S & C 30:00 [1]

Core + Maintenance. The classic, will just be doing this when I'm not in Edi.
10 PM

Stretching/ Rolling 15:00 [0]

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