Training Log Archive: ShmintyIn the 1 days ending Apr 12:
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Friday Apr 12 #
10 AM
Running 13:50 [5] 4.0 km (3:28 / km) +40m 3:18 / km
shoes: Brooks Ghost 14 - 4
Liberton 1km Sprint Loop
4 @Max
3:31, 3:28, 3:27, 3:24
Includes
- About 16 '90 degree' turns
- Another 5 sharpish turns
- One turnaround
- One set of steps down and another one up
- Most uphill in first half
- 110m straight 'run-in'.
AvHR 171 (166, 170, 173, 176)
MaxHR 174, 178, 180, 182
4 @Max
3:31, 3:28, 3:27, 3:24
Includes
- About 16 '90 degree' turns
- Another 5 sharpish turns
- One turnaround
- One set of steps down and another one up
- Most uphill in first half
- 110m straight 'run-in'.
AvHR 171 (166, 170, 173, 176)
MaxHR 174, 178, 180, 182
Running 42:16 [1] 7.04 km (6:00 / km)
shoes: Brooks Ghost 14 - 4
90s harder
turnarounds
turnarounds
6 PM
Running 19:32 [1] 3.65 km (5:21 / km)
shoes: Brooks Ghost 14 - 4
90s harder on warmup map
Running 2:16 [1] 0.42 km (5:24 / km)
shoes: Asics Metaracer
Turnarounds
Orienteering 13:59 [5] 3.6 km (3:53 / km)
shoes: Asics Metaracer
York Uni
Junior Selection Races
Arrived a bit later than hoped after driving for 4 hours but felt ok once I'd warmed up.
Return to the area where I won my only senior british champs individual gold.
Generally smooth. Except the long leg back - 7. Had to stop to decide on routechoice, then didn't execute that well.
Thought it was a good course and more in the international style with fewer controls.
http://obasen.orientering.se/winsplits/online/en/d...
https://www.livelox.com/Viewer/Junior-selection-ra...
AvHR 175
MaxHR 186
Junior Selection Races
Arrived a bit later than hoped after driving for 4 hours but felt ok once I'd warmed up.
Return to the area where I won my only senior british champs individual gold.
Generally smooth. Except the long leg back - 7. Had to stop to decide on routechoice, then didn't execute that well.
Thought it was a good course and more in the international style with fewer controls.
http://obasen.orientering.se/winsplits/online/en/d...
https://www.livelox.com/Viewer/Junior-selection-ra...
AvHR 175
MaxHR 186
Running 15:27 [1] 2.64 km (5:51 / km)
shoes: Brooks Ghost 14 - 4