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Training Log Archive: mushy_pea

In the 7 days ending Mar 24, 2012:

activity # timemileskm+m
  Running5 3:38:26 25.45(8:35) 40.96(5:20) 88
  Orienteering2 27:03 2.67(10:07) 4.3(6:17) 4031 /36c86%
  Total7 4:05:29 28.13(8:44) 45.26(5:25) 12831 /36c86%
  [1-5]7 4:04:58

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SuMoTuWeThFrSa

Saturday Mar 24, 2012 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 RocLite315

Warm up and cool downs for heat and final. Kirsten kept me disciplined for the cool downs.
11 AM

Orienteering race (York Uni & the Retreat) 15:33 [5] *** 2.4 km (6:29 / km) +25m 6:10 / km
spiked:15/19c shoes: Inov8 RocLite315

British Champs - Sprint - Womens Open - Heat A - 8/23

Definitely had the legs to make the A final, but apparently not the head. On the relatively "easy" leg to #3 I was looking ahead and ran to the building corner on the wrong side of a long hedge than the control. Got back into the race until #15 when I just kept running along the back gardens until I hit the end and then went back to where the control actually was.

Bit disappointed really. Results
4 PM

Orienteering race (York University) 11:30 [5] *** 1.9 km (6:03 / km) +15m 5:49 / km
spiked:16/17c shoes: Inov8 RocLite315

British Champs - Sprint - Womens Open - B Final - 1/56

After watching the excitement from the A finals it was time for the rest of us to decide our places. I knew I was running well, so was just determined to keep the head for the entire course. This worked well. I was running with a male elite for the first few controls, had a slight miss to #7 but then caught sight of Aislinn when I approached #9. She soon disappeared but as I knew she was close I pushed hard to try reel her in and caught her at #15.

So I had a particularly clean run (1 blip) but I still didn't expect a win in such strong company. I'll take that.

Results

Friday Mar 23, 2012 #

Note
(rest day)

Legs feeling tired, so letting them rest. Prepare for trip to York.

Thursday Mar 22, 2012 #

6 PM

Running (Duhac 6m loop) 8:55 intensity: (1:47 @2) + (7:03 @3) + (5 @4) 1.7 km (5:15 / km)
ahr:135 max:164 shoes: Asics Duomax Ladies

Pre-mega stitch

Running 44:50 intensity: (1:21 @1) + (1:34 @2) + (41:45 @3) + (10 @4) 7.97 km (5:37 / km) +3m 5:37 / km
ahr:149 max:160 shoes: Asics Duomax Ladies

Post-mega stitch.

Wednesday Mar 21, 2012 #

5 PM

Running (U2 loop) 39:32 intensity: (10 @1) + (24 @2) + (15:42 @3) + (22:18 @4) + (58 @5) 8.0 km (4:57 / km) +4m 4:56 / km
ahr:160 max:191 shoes: Asics Duomax Ladies

Took this easy as was feerd of cake stitch, so happy with actual pace.

Running 10:04 intensity: (8 @1) + (15 @2) + (5:43 @3) + (3:58 @4) 2.07 km (4:52 / km) +4m 4:49 / km
ahr:158 max:170 shoes: Vibram fivefinger Classic

Second 10 min session in Vibrams. Rougher route than previously - can feel everything underfoot.

Tuesday Mar 20, 2012 #

7 PM

Running warm up/down 10:38 intensity: (31 @0) + (36 @1) + (26 @2) + (4:58 @3) + (4:01 @4) + (6 @5) 1.85 km (5:45 / km) +7m 5:38 / km
ahr:151 max:180 shoes: Asics Gel Stratus 3

Followed by heels, knees, strides, pace-increases (x 2)

Running intervals (R109) 18:14 intensity: (3:18 @2) + (4:43 @3) + (9:08 @4) + (1:05 @5) 3.47 km (5:15 / km) +2m 5:14 / km
ahr:157 max:188 shoes: Asics Gel Stratus 3

Roughly 8 x 400 m/ 60s

Joined Kyle for his "usual" interval session. Hmm'ed and haw'ed between 8 or 10 - settled for 8. Never leave such options!

Running warm up/down 18:02 intensity: (16 @1) + (2:12 @2) + (15:10 @3) + (24 @4) 2.98 km (6:02 / km) +20m 5:51 / km
ahr:146 max:163 shoes: Asics Gel Stratus 3

Running 10:02 intensity: (19 @1) + (15 @2) + (5:03 @3) + (4:03 @4) + (22 @5) 2.05 km (4:54 / km) +26m 4:37 / km
ahr:157 max:182 shoes: Vibram fivefinger Classic

First 10 min session in Vibrams.

Monday Mar 19, 2012 #

12 PM

Note

St Patricks Treasure Hunt around the city. Took 4.29 h and got a certificate :)

Sunday Mar 18, 2012 #

7 PM

Running (Inchicore) 32:58 intensity: (17 @2) + (19:17 @3) + (13:24 @4) 6.7 km (4:55 / km) +13m 4:52 / km
ahr:159 max:174 shoes: Saucony Fast Twitch 5

Missed Hellfire race while in the lab, so just got a short evening run in.

Running 5:11 intensity: (10 @2) + (46 @3) + (4:15 @4) 1.17 km (4:26 / km) +9m 4:16 / km
ahr:166 max:177 shoes: Vibram fivefinger Classic

Third session in Vibrams.

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