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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running6 3:22:02 24.48(8:15) 39.4(5:08) 316
  Orienteering2 1:14:20 10.16(7:19) 16.34(4:33) 11522 /24c91%
  Total6 4:36:22 34.64(7:59) 55.75(4:57) 43122 /24c91%
  [1-5]6 4:29:57
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ThFrSaSuMoTuWe

Monday Mar 27 #

7 AM

Running 23:24 intensity: (23 @0) + (1:24 @1) + (16:23 @2) + (4:45 @3) + (29 @4) 4.83 km (4:51 / km) +42m 4:38 / km
ahr:135 max:160 shoes: Skechers Gomeb Speed 3

ITW
1 PM

Running 40:34 intensity: (3:23 @0) + (37 @1) + (16 @2) + (53 @3) + (5:12 @4) + (30:13 @5) 8.68 km (4:41 / km) +11m 4:39 / km
ahr:173 max:192 shoes: Nike Flyknit Lunar 2

Lunch time jog. HRM clearly needs cleaning.
5 PM

Running 22:56 intensity: (35 @2) + (3:03 @3) + (12:17 @4) + (7:01 @5) 4.71 km (4:52 / km) +60m 4:35 / km
ahr:166 max:187 shoes: Skechers Gomeb Speed 3

Up to the leisure centre.

Sunday Mar 26 #

12 PM

Running warm up/down 13:15 intensity: (1:32 @0) + (1:47 @1) + (2:18 @2) + (2:10 @3) + (1:34 @4) + (3:54 @5) 1.98 km (6:41 / km) +60m 5:48 / km
ahr:152 max:189 shoes: VJ Bold

Orienteering race 37:02 intensity: (16 @1) + (8 @2) + (18 @3) + (24:35 @4) + (11:45 @5) 6.71 km (5:31 / km) +66m 5:16 / km
ahr:167 max:174 spiked:22/24c shoes: VJ Bold

Bentley Wood Middle Race

Was battling early on against heavy legs. Trying to keep up some kind of pace was hard work and as a results made a couple of mistakes. Passed 8 without seeing it; was tucked in the holly bushes behind the earthwall (1min) and then just a poor/lazy bearing to 15 (45s) otherwise just small <10s on a couple of controls. Positives were that a hit all the trickier controls in the green with limited time loss. Only 10 of 25 top 10 placed splits I think is an indication that I was heavy legged.

http://www.od.routegadget.co.uk/rg2/#46&course=1&r...

Running warm up/down 16:47 intensity: (29 @0) + (8:13 @1) + (8:05 @2) 3.01 km (5:35 / km) +34m 5:17 / km
ahr:123 max:136 shoes: VJ Bold

Saturday Mar 25 #

1 PM

Running warm up/down 8:11 intensity: (35 @0) + (3:26 @1) + (2:22 @2) + (1:48 @3) 1.7 km (4:48 / km) +3m 4:46 / km
ahr:125 max:152 shoes: Adidas Adizero Takumi Sen 2

Orienteering race 37:18 intensity: (3 @0) + (14 @1) + (25 @2) + (50 @3) + (13:27 @4) + (22:19 @5) 9.63 km (3:52 / km) +49m 3:47 / km
ahr:169 max:177 shoes: Adidas Adizero Takumi Sen 2

Rugby City Race

A couple of sub-optimal routes on 3, 5 and 20 but otherwise technically pretty good. Always felt in control and with time to analyse routes. Main time loss was 22 due to kids on pony's where I begrudgingly had to walk past and then ran past the steps up to the higher level. Felt a comfortable pace and hamstring was ok.

http://www.od.routegadget.co.uk/rg2/#44&course=1&r...

Running warm up/down 15:52 intensity: (2:05 @1) + (3:13 @2) + (2:23 @3) + (7:06 @4) + (1:05 @5) 2.7 km (5:53 / km) +1m 5:52 / km
ahr:150 max:180 shoes: Adidas Adizero Takumi Sen 2

Thursday Mar 23 #

10 AM

Running 1:01:03 intensity: (23:39 @1) + (31:34 @2) + (4:06 @3) + (48 @4) + (56 @5) 11.79 km (5:11 / km) +105m 4:57 / km
ahr:129 max:182 shoes: Brooks Pure Grit

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