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Training Log Archive: Rich

In the 7 days ending Oct 7, 2012:

activity # timemileskm+m
  Running10 4:40:41 35.04(8:01) 56.4(4:59) 481
  Strength and Conditioning3 2:07:01
  Orienteering1 1:15:19 7.29(10:20) 11.74(6:25) 50142 /44c95%
  Total10 8:03:01 42.34 68.13 98242 /44c95%
  [1-5]10 7:31:12
averages - sleep:8 weight:64.9kg

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MoTuWeThFrSaSu

Sunday Oct 7, 2012 #

11 AM

Running warm up/down 10:31 [2] 1.7 km (6:12 / km) +24m 5:48 / km
slept:7.5 weight:65kg shoes: Inov8 O Roc 280

Orienteering race 1:15:19 [4] *** 11.74 km (6:25 / km) +501m 5:17 / km
spiked:42/44c shoes: Inov8 O Roc 280

This was a total unknown as to how I would do but really just wanted to enjoy it, get in a bit of a race and hopefully finish without any problems and that is exactly the way if panned out.

Straight from the start the lungs were burning and is we split off at the gaffle Jonny Crickmore was streaking off ahead at a pace I simply don't have at the minute. Just one small mistake on the first two loops on a small pit where I lost 20s or so. At the 2nd map exchange I was about 1min down on Jonny Malley, 30s behind Jonathon Rhys and just ahead of a group of runners including Ant. Slowly caught Jon over the next few controls and occasionally caught glimpses of Jonny in the distance. Kept it clean to the end having nearly caught Jonny but stayed ahead of a large pack.

Really enjoyable to be racing again and good to know where I am at the minute.

Running warm up/down 18:04 [1] 2.34 km (7:43 / km) +64m 6:47 / km
shoes: Inov8 O Roc 280

Saturday Oct 6, 2012 #

10 AM

Running 3:07 intensity: (34 @0) + (8 @1) + (49 @2) + (1:36 @3) 0.65 km (4:47 / km) +7m 4:33 / km
ahr:134 max:152 slept:9.0 weight:64.3kg shoes: Addidas Adizero Tempo 5

Up to the Lammas Leisure Centre from Amy's Grandma's

Strength and Conditioning 45:00 [1]
shoes: Addidas Adizero Tempo 5

Enjoying my S&C at the minute with some good mixed sessions.

Running 30:14 intensity: (36 @0) + (1:32 @1) + (1:31 @2) + (24:12 @3) + (2:23 @4) 6.43 km (4:42 / km) +67m 4:28 / km
ahr:149 max:168 shoes: Addidas Adizero Tempo 5

Easy run home via Sutton Lawn.

Friday Oct 5, 2012 #

7 AM

Running 20:35 intensity: (32 @0) + (10:08 @1) + (1:23 @2) + (8:18 @3) + (14 @4) 4.16 km (4:57 / km)
ahr:136 max:161 shoes: Addidas Adizero Tempo 5

ITW.
6 PM

Running 38:37 intensity: (22 @0) + (34 @1) + (9:35 @2) + (27:59 @3) + (7 @4) 8.15 km (4:44 / km) +63m 4:34 / km
ahr:146 max:159 weight:64.8kg shoes: Addidas Adizero Tempo 5

Easy run from home across boar hill and around Ashfields.

Thursday Oct 4, 2012 #

7 AM

Running 17:27 intensity: (37 @0) + (15 @1) + (2:29 @2) + (13:37 @3) + (29 @4) 3.84 km (4:33 / km)
ahr:149 max:160 slept:8.5 weight:65kg shoes: Addidas Adizero Tempo 5

To the station. Feeling much better after a good nights sleep.
12 PM

Running warm up/down 4:29 [3] 1.0 km (4:29 / km) +24m 4:00 / km
ahr:138 max:158 shoes: Asics Gel GT-2140

Strength and Conditioning 40:01 intensity: (27:28 @0) + (9:14 @1) + (3:05 @2) + (14 @3)
ahr:106 max:144

Running 4:09 intensity: (49 @1) + (2:46 @2) + (34 @3) 1.05 km (3:56 / km) +7m 3:48 / km
ahr:137 max:156 shoes: Asics Gel GT-2140

5 PM

Running 19:02 intensity: (9 @0) + (9 @1) + (12 @2) + (7:13 @3) + (11:19 @4) 3.84 km (4:57 / km) +15m 4:52 / km
ahr:154 max:163 shoes: Addidas Adizero Tempo 5

Running hills 29:19 intensity: (1:10 @2) + (9:41 @3) + (9:08 @4) + (9:20 @5) 6.67 km (4:24 / km) +60m 4:12 / km
ahr:164 max:182 shoes: Addidas Adizero Tempo 5

'Hills' Session with a few guys from the Harriers though I would call it more of a slight incline. Good session nethertheless and quite enjoyed it. 12 x 300m reps with jog back recoveries. Felt suprisingly spritely.

Running warm up/down 12:52 intensity: (6 @0) + (41 @1) + (5:50 @2) + (6:15 @3) 2.39 km (5:22 / km) +13m 5:14 / km
ahr:141 max:152 shoes: Addidas Adizero Tempo 5

Tuesday Oct 2, 2012 #

7 AM

Note
slept:7.0 weight:65.2kg (rest day)

Bad nights sleep and feeling very tired. Not wanting to push things and making myself worse at the moment a rest day felt the best option.

Monday Oct 1, 2012 #

7 AM

Running 18:42 intensity: (31 @0) + (31 @1) + (12:36 @2) + (5:04 @3) 3.87 km (4:50 / km)
ahr:140 max:151 shoes: Nike Air Pegasus 27 Trail

Loop to the station.
12 PM

Running warm up/down 4:47 intensity: (20 @0) + (41 @1) + (1:42 @2) + (2:04 @3) 1.0 km (4:47 / km) +31m 4:08 / km
ahr:138 max:154 shoes: Asics Gel GT-2140

To gym.

Strength and Conditioning (Circuits) 42:00 [3]
ahr:106 max:139 shoes: Asics Gel GT-2140

Running warm up/down 4:26 [3] 1.0 km (4:26 / km) +9m 4:15 / km
ahr:118 max:154 shoes: Asics Gel GT-2140

Back from gym
5 PM

Running 44:20 intensity: (34 @0) + (1:48 @1) + (29:00 @2) + (12:58 @3) 8.3 km (5:20 / km) +97m 5:03 / km
ahr:139 max:154 shoes: Nike Air Pegasus 27 Trail

HFW (Newstead) feeling really tired and in need of a rest. Perhaps done a bit too much for this stage of recovery.

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