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Training Log Archive: ba-ba

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running - Road and Trail10 3:59:34 31.28(7:40) 50.34(4:46) 673
  Orienteering2 2:55:44 17.65(9:58) 28.4(6:11) 280
  S&C1 35:00
  Running - Trail + Terrain1 32:09 4.93(6:32) 7.93(4:03) 108
  Total10 8:02:27 53.85 86.67 1060
  [1-5]10 7:27:27
averages - sleep:8.4 rhr:42 weight:72.5kg

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

11 AM

Running - Road and Trail 10:54 [3] 2.38 km (4:34 / km)
shoes: VJ Bold

Orienteering 57:02 [3] 9.45 km (6:02 / km) +93m 5:45 / km
shoes: VJ Bold

Technically much better, quite a lot of small misses but limited them, and there was evidence of actual orienteering in places, spiking 2 of the hardest controls on the course (8, 10), 8 entirely off a solid bearing! However again very little oomph.

All in all a disappointing weekend personally.

Saturday Oct 22, 2016 #

10 AM

Running - Road and Trail 13:18 [3] 2.8 km (4:45 / km) +13m 4:38 / km
shoes: VJ Bold

Orienteering 1:58:42 [3] 18.94 km (6:16 / km) +187m 5:58 / km
shoes: VJ Bold

I knew Newborough was tricky but got bit again and again over each of the first 4 controls. I had a ticket to the Nixon and Rhys train but throw it away getting caught the wrong side of some undergrowth at 2. I was also lacking physically. The only salvation was being swept up by Ben, then Jonny and Doug, the effect of which meant I snuck under 2h.

Running - Road and Trail 10:32 [3] 1.79 km (5:52 / km) +4m 5:48 / km
shoes: VJ Bold

Friday Oct 21, 2016 #

4 PM

Running - Road and Trail 38:25 intensity: (8:19 @1) + (19:23 @2) + (8:18 @3) + (2:25 @4) 8.73 km (4:24 / km) +73m 4:14 / km
ahr:137 max:158 slept:9.0 weight:72.9kg shoes: NB 450v3 BRIGHTBLUE

2x5min cruise threshold, 4x strides in Millhouses. Felt a bit rubbish to start with but all the better after.

Thursday Oct 20, 2016 #

Note
(rest day)

Ballsy, bit drunk, whisper it, but I'm saying it:

I'm in shape to win OMM.

Stay tuned to find out if I do...

Wednesday Oct 19, 2016 #

5 PM

Running - Road and Trail 42:41 intensity: (2:55 @1) + (36:07 @2) + (3:39 @3) 9.65 km (4:25 / km) +108m 4:11 / km
ahr:137 max:152 slept:8.5 weight:71.9kg shoes: Brookes Cascadia 10

Out and about Wollaton with Dave post-conference, pre conference wine. There was a horny stag (not just his head-gear) but the lass he was chasing wasn't having it.

Tuesday Oct 18, 2016 #

8 AM

Running - Road and Trail 19:07 intensity: (10:12 @1) + (8:55 @2) 3.93 km (4:52 / km) +50m 4:35 / km
ahr:123 max:141 rhr:43 slept:8.0 weight:72.5kg shoes: NB 450v3 BRIGHTBLUE

ITW quicker than I have for a while
5 PM

Running - Road and Trail 36:57 intensity: (9:58 @1) + (24:16 @2) + (2:43 @3) 7.82 km (4:43 / km) +194m 4:12 / km
ahr:133 max:149 shoes: NB 450v3 BRIGHTBLUE

HFW via Frontrunner (to pick up a new pair of shoes they've given me to try out) and Lidl, then up to GP.
6 PM

Running - Trail + Terrain 32:09 intensity: (2:02 @1) + (5:19 @2) + (4:13 @3) + (20:35 @4) 7.93 km (4:03 / km) +108m 3:48 / km
ahr:157 max:170 shoes: VJ Irock2

10min
3x2(1)
7min
Feeling strong and not a complete plodder. Bit of a cut-down as lacking in time.

OMM taper starts here.

Running - Road and Trail 8:02 intensity: (1:36 @1) + (6:26 @2) 1.79 km (4:30 / km)
ahr:129 max:138 shoes: NB 450v3 BRIGHTBLUE

perks of a GP session: Downhill all the way home

Monday Oct 17, 2016 #

8 AM

Running - Road and Trail 20:35 intensity: (17:37 @1) + (2:58 @2) 3.94 km (5:14 / km) +50m 4:55 / km
ahr:119 max:131 rhr:40 slept:8.0 weight:72.7kg shoes: NB 450v3 BRIGHTBLUE

ITW
4 PM

Running - Road and Trail 9:03 intensity: (4:16 @1) + (4:47 @2) 1.58 km (5:44 / km) +45m 5:01 / km
ahr:126 max:136 shoes: NB 450v3 BRIGHTBLUE

S&C 35:00 [0]
shoes: NB 450v3 BRIGHTBLUE

5 PM

Running - Road and Trail 30:00 intensity: (19:00 @1) + (9:54 @2) + (1:06 @3) 5.93 km (5:04 / km) +135m 4:33 / km
ahr:122 max:148 shoes: NB 450v3 BRIGHTBLUE

Home from Circuits. Been feeling a bit tired and irritable after the weekend. Hopefully just that and not the snuffles everyone in our office has had whilst I OD on VitC. (and biscuits).

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