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Training Log Archive: Peds

In the 7 days ending Oct 4:

activity # timemileskm+m
  Running8 4:49:36 34.63(8:22) 55.73(5:12) 740
  Orienteering2 2:24:20 11.39(12:41) 18.32(7:53) 684
  S+C2 1:20:00
  Total9 8:33:56 46.01 74.05 1423
averages - weight:62.1kg

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MoTuWeThFrSaSu

Sunday Oct 4 #

10 AM

Running 16:39 intensity: (8:30 @1) + (7:50 @2) + (19 @3) 2.9 km (5:45 / km) +82m 5:02 / km
ahr:130 max:148

WU

Orienteering 1:42:54 intensity: (10 @1) + (2:00 @2) + (50:46 @3) + (48:48 @4) + (1:10 @5) 13.01 km (7:54 / km) +496m 6:39 / km
ahr:164 max:178

UKEOL - Graythwaite Long
My first senior long, and it was indeed a long way, especially as it was pretty much all solo bar one butterfly loop. Felt like an average run, maybe 3 x 1min mistakes, something like that. Would've actually been quite a respectable result though if I hadn't mp'd. Plenty of others did the same, not the greatest planning I've ever seen but should've checked my codes more carefully.

Running 10:20 intensity: (8:00 @1) + (2:20 @2) 1.67 km (6:12 / km) +22m 5:49 / km
ahr:121 max:140

WD

Saturday Oct 3 #

12 PM

Running 20:12 intensity: (7:00 @1) + (6:00 @2) + (7:12 @3) 3.11 km (6:29 / km) +169m 5:06 / km
ahr:136 max:165

WU

Orienteering 41:26 intensity: (10 @1) + (10 @2) + (2:26 @3) + (26:40 @4) + (12:00 @5) 5.31 km (7:48 / km) +188m 6:38 / km
ahr:173 max:180

UKEOL - Rusland Beeches Middle.
Just wanted to keep it clean, so a lot of stopping and being cautious to make sure of things. On first reflection it felt a decent run, no big mistakes, but actually lost some time on routes/lines and one small miss at the end. 14th.

Running 10:06 intensity: (5:20 @1) + (4:10 @2) + (36 @3) 1.63 km (6:11 / km) +25m 5:45 / km
ahr:133 max:149

WD

Friday Oct 2 #

8 AM

Running 50:14 intensity: (24:00 @1) + (21:00 @2) + (5:14 @3) 9.69 km (5:11 / km) +127m 4:52 / km
ahr:132 max:158

Highly enjoyable lap of the seat, with a little trip down to Duddingston for a crisp granny smith's to start the day. Beautiful morning and legs felt decent bar a few feel from the L shin. Excited for the weekend.

Thursday Oct 1 #

Note
(rest day)

Was gonna cycle in the morning but didn't fancy the rain so took a rest, first day of 'nothing' since 9th April. Saying that, did do at least an hour of cycling about hanging/collecting controls and to/from Inch this evening.

Wednesday Sep 30 #

9 AM

Running 11:34 intensity: (10:00 @1) + (1:34 @2) 2.21 km (5:13 / km)
ahr:122 max:136

To the gym.

S+C 40:00 [1]

Gym. Quite a lot of jumping and hopping today.
10 AM

Running 43:01 intensity: (15:30 @1) + (25:30 @2) + (2:01 @3) 8.34 km (5:09 / km) +115m 4:49 / km
ahr:133 max:150

Post gym, up the bog with Carcas then some meadows solo. L patella pretty shaky to start with but warmed up nicely. Glutes and hammys feeling the gym but improved as it went on.

Tuesday Sep 29 #

6 PM

Running 1:07:33 intensity: (24:00 @1) + (16:30 @2) + (9:33 @3) + (16:30 @4) + (1:00 @5) 14.23 km (4:45 / km) +113m 4:34 / km
ahr:143 max:178

4 x 5mins (1min) and 2mins of the 5th.
3:29s, 30s, 29s, 32s, 27s.
4 x 15s strides afterwards.
Legs not turning quite as easily as last week, quads a bit heavier, but still went with the same mindset of sticking with pack until it got too grindy. Stayed with spud, spender and dan for the first 2 but they pulled away a bit after that. Few feels from the shins now and again, but might not be anything as I did shin a few trees and rocks on Sunday.

Monday Sep 28 #

7 AM

Running 30:01 intensity: (28:31 @1) + (1:30 @2) 5.85 km (5:08 / km) +16m 5:04 / km
ahr:121 max:136 weight:62.1kg

MMMM, legs feeling good.
5 PM

Running 29:56 intensity: (19:00 @1) + (10:56 @2) 6.09 km (4:55 / km) +70m 4:39 / km
ahr:124 max:141

Knees not feeling too good, both patellas quite ropey but survived without any proper tweaks. Probably could have done with some quad rolling during the day. Feeling fit though.
6 PM

S+C 40:00 [1]

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