Training Log Archive: AndyB

Event: QOC: Lake Fairfax
 

Warm up run prior to Orienteering event - round the roads by the park

Sprint Advanced 1 - missed the 2nd control by a little and got a bit hesitant into 3 then pfaffed a bit on way to 4. Missed exit from 6 and ended up to far south. Caught by Dave Pruden around 7 after which became a straight foot race as came back through the camp grounds.

Very, very gentle jog down to the start for the second sprint

Adv sprint 2 - Lost time at 3 when coming straight across the reentrants, ended up to low on the ridge and came up skirting the edge of the hill and must have gone by the control real close, relocated on path leaving valley on other side and turned 180 and saw control after about 25-50m. Lost time at control after playing fields when I was not on the ridge crest earlier and again ran past the control, realized gone to far and turned round and headed back up ridge to control. Pfaffed a bit getting to penultimate control and fell/rolled down slope, but did at least think about how to start running again as I was on ground!

C • Out of Bounds 2

The beginners sprint, lost couple of seconds at both of the first two controls! A couple of other route chice errors by trying to cut some corners down by the Adv Sprint Start 2 area where got snagged by some of the forest gremlins

Control Pickup of some of the sprint controls - no idea on time but again very easy pace, much muddier than earlier on and the path I took by lake was very slippy as it was last year.

Beginner - Splits

Adv Sprint 1 - Splits

Adv Sprint 2 - Splits

Treadmill @ 2% dropping to 1% for the strides. Easy pace with 6x 100m @ 10 mph strides starting after 3 miles and starting at beginning of the "lap". Otherwsie at very steady pace

Treadmill @ 2%, keeping to the plan of going slower on the steady runs. Felt easy as I think is the intent and legs felt recovered from yesterdays reps.

Treadmill interval session (1%) 1.5 mile warm up followed by 10 1/4s at 6:00 pace with 1/8 mile recovery between each. First week of speed work so will aim for this to be 12 1/4s next week. Ended up with a 3/4 mile cool down. (Total reps 2.5 miles)

Steady treadmiil run, trying to go a bit slower on the steady runs as it is supposed to help get the speed up in the interval sessions. Probably still faster than it is supposed to be though!

Treadmill interval session (1%). After a 1 mile warm up at 8 min /mile pace 1x400 at 6:40 pace then 5x800 at 6:03 pace and a final 1x400 at 6:40 pace (400m jog between each rep). Pace for the 1/2 miles seemed fairly challenging and probably should have done 1 more but wimped out and the last 1/4 felt a little too easy. Its a start at least of adding a consistent Tuesday speed session into my training.