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Training Log Archive: Spud

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running7 4:33:26 35.2(7:46) 56.65(4:50) 1047
  Strength and conditioning3 2:45:00
  Orienteering◪1 42:52 4.97(8:37) 8.0(5:22) 150
  Total11 8:01:18 40.17 64.65 1197

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Sunday Nov 26, 2017 #

Note

SPOOK footy was about all I could manage, 5-1 win though, huge result! Probably better for my knee not to run today as well.

Saturday Nov 25, 2017 #

12 PM

Orienteering◪ 42:52 intensity: (12 @1) + (6 @2) + (20:46 @3) + (10:38 @4) + (11:10 @5) 8.0 km (5:22 / km) +150m 4:54 / km
ahr:175 max:190 shoes: Inov-8 x-talon 212 (s17)

SPOOK relays with Joe, caught out by the last control change but essentially we won. Fun stuff.

Friday Nov 24, 2017 #

9 AM

Running 1:21:32 intensity: (1:29 @1) + (20:50 @2) + (45:05 @3) + (12:16 @4) + (1:52 @5) 16.79 km (4:51 / km) +359m 4:23 / km
ahr:155 max:179 shoes: NB 690 AT

Solo long run up Porter and Oxstones. First real one back running. Felt goodbut suffering a bit on some of the steper climbs. Nice crisp morning and moving well. Just a little stiffness in the knee at the end. Thought I'd get something in the bank as a contingency plan for the weekend...
4 PM

Strength and conditioning 50:00 [2]

Thursday Nov 23, 2017 #

9 AM

Running 9:20 intensity: (2:08 @1) + (3:16 @2) + (3:56 @3) 1.9 km (4:55 / km) +9m 4:48 / km
ahr:141 max:159 shoes: Adidas Supernova Glide Boost 8

Run to uni because my alarm didn't go off.
2 PM

Running 53:29 intensity: (8:57 @1) + (26:19 @2) + (18:13 @3) 9.89 km (5:25 / km) +252m 4:48 / km
ahr:143 max:163 shoes: NB 690 AT

Chilled rivelin with joe.

Wednesday Nov 22, 2017 #

8 AM

Strength and conditioning 1:00:00 [2]

Good reading from the testing, much more power generated.
2 PM

Running 31:56 intensity: (4:05 @1) + (10:08 @2) + (17:14 @3) + (29 @4) 6.64 km (4:49 / km) +101m 4:28 / km
ahr:145 max:166 shoes: Adidas Supernova Glide Boost 8

Easy day after track to prevent any bad reaction from my knee! Guts were horrible.

Tuesday Nov 21, 2017 #

5 PM

Running 24:47 [2] 5.54 km (4:28 / km) +26m 4:22 / km
shoes: Adidas Supernova Glide Boost 8

Running 13:43 intensity: (5 @1) + (18 @2) + (2:13 @3) + (2:03 @4) + (9:04 @5) 4.03 km (3:24 / km) +2m 3:24 / km
ahr:177 max:190 shoes: Nike Air Zoom Streak 5

Back on the track. Mile tempo then 2x600(100), 400(200). Decent enough pace but a bit of a stiff knee on the second 600 so binned it off to be safe.

Monday Nov 20, 2017 #

3 PM

Running 48:39 intensity: (2:19 @1) + (10:52 @2) + (21:10 @3) + (13:41 @4) + (37 @5) 9.86 km (4:56 / km) +239m 4:24 / km
ahr:157 max:182 shoes: NB 690 AT

Easy standard with steady climbs to start the week, feeling really good.
5 PM

Strength and conditioning 55:00 [2]

In reality I've had a pretty tough few months since jwoc really with a bit of a lack of purpose and just general other stuff. Think I'm back on track now though, starting to get back to wanting to train.
6 PM

Running 10:00 [1] 2.0 km (5:00 / km) +60m 4:21 / km
shoes: NB Vazee Rush V2

To and from the gym a couple of times.

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