Training Log Archive: Fly'nIn the 7 days ending Jun 4, 2011:
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Saturday Jun 4, 2011 #
Running warm up/down 5:00 0.59 km (8:28 / km) +0m 8:29 / km
ahr:143 max:161 shoes: Inov8 Oroc 280
Orienteering race 1:33:05 *** 16.85 km (5:31 / km) +40m 5:28 / km
ahr:182 max:192 spiked:14/30c shoes: Inov8 Oroc 280
Useless, and died http://www.gregjflynn.byethost17.com/maps/show_map...
Had a absolute muppet of a race, dont think I ever managed to read what was on the map, and still dont know how I actually made it round the course, plus my direction was all over the show, which is surprising given how most of the course was at orange level at best. Got turned around inside the Bermuda Triangle again on the way to 3 (something always happens to me in that section of the map) Saw Duncan leaving 4, but stuffed up 5, saw him leaving 5 as I was coming into it, but then never saw him again as I stuffed 6 as well. Another massive direction failure going to 9, got really confused about 12, 18 should show how much attention I was paying to my routes, and Karl passed me right before the control, was behind him to 19 and 20 then he ran away, before passing me again on the long leg after the spectator... not so good Karl. Never saw the road on 28. Finished getting slower and slower, and sorer and sorer as my achilles and hip-flexors were killing me, also finished in a pretty foul mood after my physical and technical performance and the shit they tried to serve up as an elite course.
Friday Jun 3, 2011 #
Rd Cycling (Wind Trainer) 30:00 12.25 km (24.5 kph)
ahr:142 max:181 shoes: Specialized Allez 2011
Power track created for Minoura - mag-500 / 850 2 by Trainer Power plugin v1.1.3
Thursday Jun 2, 2011 #
Note
(rest day)
Also went to the pub afterwork
Wednesday Jun 1, 2011 #
Squash 53:00
ahr:159 max:185 shoes: Asics Rocket
Tuesday May 31, 2011 #
Gym 25:00 [1]
She tried to work my ass towards end, it hurt
Running 22:00 3.22 km (6:50 / km) +37m 6:27 / km
ahr:144 max:178 shoes: Adidas SNova Glide 2
Running intervals 25:00 4.63 km (5:24 / km) +85m 4:57 / km
ahr:166 max:197 shoes: Adidas SNova Glide 2
5 x 90 sec hills
4 x 100m on 30sec rotation
Running 14:00 2.25 km (6:13 / km) +15m 6:01 / km
ahr:163 max:189 shoes: Adidas SNova Glide 2
Monday May 30, 2011 #
Rd Cycling (Wind Trainer) 30:00 11.5 km (23.0 kph)
ahr:136 max:155 shoes: Specialized Allez 2011
Sunday May 29, 2011 #
Orienteering (Coaching) 1:35:00 *** 8.56 km (11:06 / km) +254m 9:40 / km
ahr:125 max:177 shoes: Inov8 Oroc 280
Coaching line exercise and then attackpoint exercise on Pulpit Rock with a group of about 8. Funny how when you say "its not a race, and you can go at your own speed", all the guys race off and all the girls walk. Was out for longer than this but cut out some time for standing around. Legs feeling really heavy
Orienteering (Coaching) 20:00 1.89 km (10:35 / km) +45m 9:27 / km
ahr:125 max:176 shoes: Inov8 Oroc 280
Second session of coaching mainly with just the girls from first group as guys were long gone. So it was a lot slower, and I also tried the suto pause function, when walking through green it was going on and off the entire time.