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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running7 4:27:24 32.68(8:11) 52.59(5:05) 530
  Urban Orienteering1 29:22 3.58(8:12) 5.76(5:06) 45
  Total7 4:56:46 36.25(8:11) 58.35(5:05) 575
averages - sleep:8.5 rhr:34 weight:56.2kg
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Saturday Sep 22 #

11 AM

Running warm up/down (Warm Up) 16:49 intensity: (4:47 @1) + (12:02 @2) 3.09 km (5:27 / km) +31m 5:11 / km
ahr:101 max:108 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering race (Campus Sprint) 15:28 intensity: (12 @1) + (6 @2) + (1:15 @3) + (13:55 @4) 2.95 km (5:14 / km) +12m 5:08 / km
ahr:129 max:136 shoes: Wave Rider 18 Black/Green

Lancaster Uni - Race 1
Scrappy start which was a recurring theme :(
#1 minor hesitancy at control in the circle
#5 faffed a bit in the inside corridors (mapped as canopies) to the SE of the control
#11 Grrrrrr at self - chose the route then failed to execute it :( biggest time loss ... circa 50 metres / 15 seconds plus?
#12 On second look there was a route choice to the S. out of #11 - I went N.....not sure it's any quicker as there are more twists and turns! - would need to measure them to be sure!
#13 missed the turn S. out of #12 and continued W. then S. around the W. building.... minor!

Running warm up/down (Warm Down / Warm Up) 9:25 intensity: (1:07 @1) + (8:13 @2) + (5 @3) 1.76 km (5:20 / km) +14m 5:08 / km
ahr:105 max:114 shoes: Wave Rider 18 Black/Green

Warm Down / Warm Up

Urban Orienteering race (Campus Sprint) 13:54 intensity: (15 @1) + (5 @2) + (12 @3) + (12:26 @4) + (56 @5) 2.81 km (4:57 / km) +33m 4:41 / km
ahr:131 max:139 shoes: Wave Rider 18 Black/Green

Lancaster Uni Sprint 2
Felt strong, fast and in control. V.minor time lost, ran and navigated with confidence ..... wish all Sprints went like this! :)
Twitter

Running warm up/down (Warm Down) 11:43 intensity: (2:12 @1) + (8:19 @2) + (1:12 @3) 2.05 km (5:43 / km) +17m 5:29 / km
ahr:107 max:117 shoes: Wave Rider 18 Black/Green

Map Run Warm Down

Friday Sep 21 #

Note
rhr:33 slept:8.8 weight:56.5kg

It was only a matter of time! Amanda has had a nasty cold for a few days, now I've got sore throat (minor) and ear ache (R. side) - unpleasant :(
1 PM

Running (Road) 38:23 intensity: (2:27 @1) + (34:56 @2) + (1:00 @3) 7.53 km (5:06 / km) +57m 4:55 / km
ahr:107 max:119 shoes: Wave Ultima 4

Easing into the weekend - V.easy pace Road Loop - Everthorpe / North Cave.
Super blustery wind with very occasional light drizzle :(

Thursday Sep 20 #

Note
rhr:34 slept:8.2 weight:55.9kg

1 PM

Running (Road) 31:25 intensity: (5:10 @1) + (25:24 @2) + (51 @3) 6.29 km (5:00 / km) +44m 4:50 / km
ahr:105 max:116 shoes: Wave Ultima 8 Black/Green

Easy pace Recovery run on tired legs in the drizzle - Ellerker Road Loop clockwise.
L. groin v. slightly uncomfortable, no more.

Wednesday Sep 19 #

Note
rhr:30 slept:8.6 weight:56.4kg

6 PM

Running warm up/down (Warm Down) 13:52 intensity: (4:35 @1) + (8:51 @2) + (26 @3) 2.67 km (5:12 / km) +1m 5:11 / km
ahr:104 max:115 shoes: Wave Rider 18 Neon Green

Warm Down

Running race (Track) 11:31 intensity: (12 @1) + (5 @2) + (11 @3) + (4:59 @4) + (6:04 @5) 3.0 km (3:50 / km)
ahr:135 max:141 shoes: Wave Rider 18 Neon Green

CoH 3,000 metre Track - "B" Race
STRONG wind down the home straight so set sights on working very hard (harder than I'm fit enough for really!) on tucking in and sheltering on the lead group - well, the biggest group after no.1 and no.2 foolishly decided to go it alone into the wind!
Made several efforts - most unlike me(!) to surge back to the group as they started to edge away on several occasions, and, to be honest, it's not the way I'd ordinarily choose to run an 11:30 3k (ok - it was actually 11:31) but needs must!
Not disappointed with that given the STRONG (did I mention it was VERY windy?!) blustery conditions on the home straight - km splits tell the tale...
3:43 / 3:50 (7:33) / 3:59 (11:32) - obv. rounded down to 11:31 :)
Didn't really feel I let up until about 2 to go, and only really lost the group with one to go.
A bit battered now including L.Groin - felt it pulling after around 2km - bit sore now so will need to look after that! :(

Running warm up/down (Warm Up) 14:17 intensity: (37 @1) + (13:37 @2) + (3 @3) 2.71 km (5:16 / km) +2m 5:15 / km
ahr:109 max:114 shoes: Wave Rider 18 Neon Green

Warm Up

Tuesday Sep 18 #

Note
rhr:33 slept:8.2 weight:56.4kg

1 PM

Running (Trail) 37:48 intensity: (6:09 @1) + (16:38 @2) + (14:05 @3) + (56 @4) 7.14 km (5:17 / km) +203m 4:38 / km
ahr:111 max:128 shoes: Wave Ascend 8 Purple - 3

Old Railway End
Another warm, bright and sunny afternoon, that wind is getting going though!
Relaxed(ish) pace - final "eyeballs out" race tomorrow evening - 3,000 metres on the track :)

Monday Sep 17 #

Note
rhr:37 slept:9.0 weight:56.4kg

2 PM

Running (Trail) 33:57 intensity: (4:31 @1) + (20:06 @2) + (9:20 @3) 6.04 km (5:37 / km) +145m 5:01 / km
ahr:109 max:122 shoes: Wave Mujin 2 Black/Red

Little Wold 1 + 1/2 Loops
A miserable early morning mizzle gave way to a bright, warm and sunny, if not a little breezy, afternoon :)

Sunday Sep 16 #

Note
rhr:38 slept:8.2 weight:56.3kg

10 AM

Running warm up/down (Warm Up) 11:52 intensity: (3:15 @1) + (8:03 @2) + (34 @3) 2.3 km (5:10 / km) +10m 5:03 / km
ahr:105 shoes: Wave Rider 19 Lime Green

Warm Up

Running race (Road) 19:29 intensity: (9 @1) + (4 @2) + (7 @3) + (6:57 @4) + (12:12 @5) 5.0 km (3:54 / km) +7m 3:52 / km
ahr:136 max:140 shoes: Wave Rider 19 Lime Green

That was hard work. Strong blustery wind, mainly against going out so trail wind on return.... good job!
Worked hard but felt nowhere near as good as Wednesday so very surprised to hit 19:29
3:49 / 3:52 (7:41) / 3:58 (11:39) / 3:51 (15:30) / 3:59 (19:29)
Twitter

Running warm up/down (Warm Down ) 16:53 intensity: (2:11 @1) + (14:42 @2) 2.99 km (5:38 / km) +1m 5:38 / km
ahr:104 max:111 shoes: Wave Rider 19 Lime Green

Warm Down

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