Training Log Archive: CHorleyIn the 7 days ending Jun 11, 2022:
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Saturday Jun 11, 2022 #
12 PM
Running warm up/down 18:46 [1] 3.05 km (6:09 / km) +25m 5:55 / km
ahr:144 max:166
1 PM
Orienteering race 36:30 [4] **** 4.96 km (7:22 / km) +216m 6:03 / km
ahr:151 max:173 spiked:12/18c rhr:52 slept:7.72
QB3 - Day 1 Little Burngoogee. 1st in 18s (-2:56).
Decent run. Very good first 3 then chose to go uphill to road to 4, which was too far out the way and was quite vague into control. 5, 6 and first part of 7 good, but drifted right interpreting the control circle of the map and made a 2 minute parallel error. 8-10 good, poor route-choice to 11 though and got stuck in vegetation. Pack of 3 formed though at control. 12 was a good route but was uncertain into the circle. 13 was good but took a bad route to 14 (high) and stuck in vegetation for 15. 16 to finish was pretty good though, having someone to chase.
Should probably cut 3 minutes off that time, but it is a fairly difficult area so quite pleased.
Decent run. Very good first 3 then chose to go uphill to road to 4, which was too far out the way and was quite vague into control. 5, 6 and first part of 7 good, but drifted right interpreting the control circle of the map and made a 2 minute parallel error. 8-10 good, poor route-choice to 11 though and got stuck in vegetation. Pack of 3 formed though at control. 12 was a good route but was uncertain into the circle. 13 was good but took a bad route to 14 (high) and stuck in vegetation for 15. 16 to finish was pretty good though, having someone to chase.
Should probably cut 3 minutes off that time, but it is a fairly difficult area so quite pleased.
Thursday Jun 9, 2022 #
5 PM
Running warm up/down 33:02 [2] 6.47 km (5:06 / km) +11m 5:04 / km
ahr:149 max:172 rhr:59 slept:7.98
6 PM
Running 24:01 [3] 4.45 km (5:24 / km)
ahr:140
5 x 100 surging at 40 simulating finishing race, walk back. 4 laps of bends (fast) and straights (slow) (3’), 4 laps of straights (fast) bends (slow).
100s at don’t care. 4 laps @ 3:45 average fast around 3:00km pace or faster, slow faster than 5:00km.
Thankful Ian had some laps planned otherwise I’d feel significantly underprepared for XC. Just myself and a sprinter tonight.
100s at don’t care. 4 laps @ 3:45 average fast around 3:00km pace or faster, slow faster than 5:00km.
Thankful Ian had some laps planned otherwise I’d feel significantly underprepared for XC. Just myself and a sprinter tonight.
Wednesday Jun 8, 2022 #
6 PM
Running 33:07 [2] 5.76 km (5:45 / km) +121m 5:12 / km
ahr:152 max:171 rhr:60 slept:8.55
Took the headtorch out. Started lake trail then saw a fox and it started following. I didn't have a phone and decided to bail to be safe. Bit tired so cut it short even though I could have done more. Really hope I'm not getting sick again.
Tuesday Jun 7, 2022 #
5 AM
Running warm up/down 24:16 [2] 3.55 km (6:50 / km) +4m 6:48 / km
max:180 rhr:58 slept:9.02
up drills down, don't know heartrate avg.
6 PM
Running intervals 31:39 [4] 4.04 km (7:50 / km)
max:176
3 x 400 (4:30 cycle),(8'), 2 x 400 (4:30 cycle), 5 x 80 (walk back).
That was not so good.
Forgot flats + wind + stitch
Started off fairly well, but got a stitch on the 3rd one so skipped a rep, did well on the 4th, but died from stitch and wind in the 5th.
67,67,70
67, 77
15-16.
That was not so good.
Forgot flats + wind + stitch
Started off fairly well, but got a stitch on the 3rd one so skipped a rep, did well on the 4th, but died from stitch and wind in the 5th.
67,67,70
67, 77
15-16.
Sunday Jun 5, 2022 #
7 AM
Running long 1:30:14 [2] 18.09 km (4:59 / km) +203m 4:43 / km
ahr:156 max:184 rhr:49 slept:9.06
Longy + checking surf conditions.
5 minute surge and a 3.5 minute uphill surge in the middle at moderate pace.
5min at 4:02
uphill at 4:26.
Surf only good at longy and spent 2 hours surfing afterwards until my foot felt like it was starting to get frosbite or something.
5 minute surge and a 3.5 minute uphill surge in the middle at moderate pace.
5min at 4:02
uphill at 4:26.
Surf only good at longy and spent 2 hours surfing afterwards until my foot felt like it was starting to get frosbite or something.