Training Log Archive: BroonerIn the 7 days ending Apr 6, 2012:
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Friday Apr 6, 2012 #
Note
slept:7.0
Running (Mixed) warm up/down 4:00 [3] 0.7 km (5:43 / km) +20m 5:00 / km
ahr:148 max:161 shoes: Salomon XA Pro 3D
Orienteering race (Sprint) 18:37 [5] 4.0 km (4:39 / km) +15m 4:34 / km
ahr:175 max:193 shoes: Salomon XA Pro 3D
Clean through the first few but missed the best route to #5 and got caught by a dead end in the process. Wiped out on cobbles coming out of #7, smashing my compass in the process, and then was a bit more shaky after that - took the long way round to #9 and never felt that I was really pushing particularly hard.
A number of small time losses towards the end, lost concentration and almost mispunched on the control before crossing the bridge, and a bit of time in the parkland by not being aggressive enough.
Thursday Apr 5, 2012 #
Running (Road) warm up/down 10:00 [2] 1.6 km (6:15 / km)
slept:7.0
S&C 20:00 [2]
S&C 10:00 [1]
Wednesday Apr 4, 2012 #
Cycling warm up/down 14:00 [3] 5.4 km (23.1 kph)
ahr:131 max:159 slept:8.0
Running (Road) warm up/down 14:40 [3] 3.2 km (4:35 / km) +45m 4:17 / km
ahr:149 max:164 shoes: Inov-8 Road-X 255 (old)
Running (Mixed) intervals (Pyramid) 30:00 [5] 7.0 km (4:17 / km) +65m 4:06 / km
ahr:179 max:189 shoes: Inov-8 Road-X 255 (old)
330m +5
540m +6
910m +5
1.2km
1.1km +16
830m +20
570m +8
340m
Running (Mixed) warm up/down 16:45 [3] 3.4 km (4:56 / km) +45m 4:37 / km
ahr:147 max:167 shoes: Inov-8 Road-X 255 (old)
Cycling warm up/down 9:00 [3] 3.85 km (25.7 kph) +10m
ahr:131 max:149
Tuesday Apr 3, 2012 #
Running (Road) warm up/down 10:00 [2] 1.6 km (6:15 / km)
Spinning 40:00 [4]
ahr:149 max:175 slept:8.0
Monday Apr 2, 2012 #
Running (Road) warm up/down 9:50 [3] 2.1 km (4:41 / km) +5m 4:38 / km
ahr:138 max:152 slept:7.75 shoes: Inov-8 Road-X 233
Running (Road) tempo 1:00:20 [4] 15.2 km (3:58 / km) +30m 3:56 / km
ahr:163 max:171 shoes: Inov-8 Road-X 233
Bang on the pace but wasn't anywhere near comfortable with it for the final 5km, heavy legs from the weekend.
Running (Road) warm up/down 6:05 [3] 1.3 km (4:41 / km)
ahr:139 max:162 shoes: Inov-8 Road-X 233
Running (Road) warm up/down 10:00 [2] 1.6 km (6:15 / km)
S&C 20:00 [2]
S&C 5:00 [1]
Running (Road) 5:00 [2] 0.7 km (7:09 / km)
shoes: Inov-8 Road-X 233
Sunday Apr 1, 2012 #
Running (Terrain) warm up/down 3:00 [3] 0.55 km (5:27 / km) +5m 5:13 / km
ahr:133 max:148 slept:8.0 shoes: Inov-8 Mudclaw O #1
Orienteering race 52:51 [4] 9.6 km (5:30 / km) +90m 5:16 / km
ahr:160 max:175 shoes: Inov-8 Mudclaw O #1
Legs struggling to get going, but improved as things went on. Was pretty much a path route choice then duck into the bramble and holly bush hell for the control sort of area, with a few bingo controls just for fun.
I managed to bin almost 4 minutes on the penultimate control to give Eddie overall weekend victory, and a few other misses throughout the course dropped another 3 minutes, but some decent splits when I was concentrating.
Running (Terrain) warm up/down 13:20 [2] 2.15 km (6:12 / km) +15m 6:00 / km
ahr:121 max:141 shoes: Inov-8 Mudclaw O #1
Saturday Mar 31, 2012 #
Running (Road) warm up/down 15:00 [3] 3.0 km (5:00 / km)
ahr:132 max:165 slept:9.5 shoes: Inov-8 Road-X 233
Running (Road) race 29:09 [5] 5.0 mi (5:50 / mi) +15m 5:47 / mi
ahr:181 max:189 shoes: Inov-8 Road-X 233
GPS said 5.24 and could have been a bit more given a few hundred metres through the corridors into the stadium.
Really slow start, was stuck at the back of my wave and had to do a lot of fighting and weaving my way through the masses, frustratingly slow at times and legs not feeling great for the lack of steady pace either.
Once I got round the last real bottleneck at the velodrome I pushed on a bit too hard, dubious garmin recording a sub 3 min/km, and i went through 5km in 16:49, but my enthusiasm to make up for the start certainly hit me later on as I started really struggling to push the pace on the last couple of kms, coinciding with a few slight inclines before entering the stadium for a final 300m 'sprint'.
Easily the highlight of the race was entering the bowels of the stadium to hear the chariots of fire theme, then the roar as you came out onto the track, pretty incredible stuff.
I was a bit disappointed with the time and my race when I finished, but a good lesson in pacing, and given the masses can't complain too much. And finishing 50th out of over 5700 ain't bad! And i just managed to pip first lady home Nell McAndrew, unlike Eddie ;). Fun day out.
Running (Road) warm up/down 15:40 [2] 2.45 km (6:24 / km) +10m 6:16 / km
ahr:117 max:138 shoes: Inov-8 Road-X 233