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Training Log Archive: Rich

In the 7 days ending May 18, 2014:

activity # timemileskm+m
  Running11 7:44:51 56.61(8:13) 91.11(5:06) 1026
  Orienteering2 1:55:33 11.76(9:49) 18.93(6:06) 37718 /22c81%
  Total11 9:40:24 68.38(8:29) 110.04(5:16) 140318 /22c81%
  [1-5]11 9:21:49
averages - sleep:5.2 weight:65.3kg

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MoTuWeThFrSaSu

Sunday May 18, 2014 #

1 AM

Running warm up/down 21:23 intensity: (9:27 @1) + (11:38 @2) + (18 @3) 3.12 km (6:51 / km) +22m 6:37 / km
ahr:124 max:147 shoes: Inov8 X Talon 212 (4)

Orienteering race 1:09:40 intensity: (15 @1) + (37 @2) + (20:44 @3) + (48:04 @4) 12.17 km (5:43 / km) +274m 5:09 / km
ahr:161 max:172 slept:2.0 shoes: Inov8 X Talon 212 (4)

Harvester 3rd Leg (Long Night)

Great ant from Ant on first to bring us back with a 8min lead and back up with a solid run by Harry holding his on to bring us back 3mins down of FVO; GG on 3rd for them. Went out with SO.

Started pretty badly, wandering offline and mixing up earth walls to one and relocating off the buildings (2 mins). Offline again on 2 after finding the bush no problem drifted left and had to come back in to the small depression from behind (1 min). Slightly overshot 4 (10s) and then headless chickened on the small depression at 6 (90s). Wandered offline to 8, losing more time (45s). At 16 saw GG who was just finishing the far end loop; had lost 6 mins on him by this point. Lost more time on yet another small depression at 20 (2 mins) tried to come in from the track bend but overshot and bounced back off two different gullies before stumbling across the control when I was heading back to the track to relocate. Another silly error on 23 lost another 45s or so and then drifted much too right on 24 and had a 150m run due south around the fenced enclosure.

So not a good run all in all, losing around 8-9 mins. Back in 2nd and had gained an additional 8 mins on BOK but had lost over 10 mins on FVO.

Eventually finished in 2nd after Andy L overhauld a 7 min deficit on BOK, finishing 10 mins before them.

Running warm up/down 7:23 intensity: (7:03 @1) + (20 @2) 1.09 km (6:48 / km) +5m 6:39 / km
ahr:120 max:132 shoes: Inov8 X Talon 212 (4)

Saturday May 17, 2014 #

8 AM

Running 47:07 intensity: (7:49 @2) + (39:18 @3) 9.95 km (4:44 / km) +54m 4:36 / km
ahr:147 max:155 shoes: Skechers Go Run 3

Nice and easy around Kings Mill Res.

Friday May 16, 2014 #

6 AM

Running 36:45 intensity: (25:23 @2) + (7:04 @3) + (4:18 @4) 7.02 km (5:14 / km) +86m 4:56 / km
ahr:143 max:165 slept:7.5 weight:65.1kg shoes: Adidas Adizero Adios 2 (2)

Bitty run. Short loop of the hill. Then to the station and ITW after dropping Grace off. Then up and back from the Royal Mail depot.
5 PM

Running 20:44 intensity: (20:26 @3) + (18 @4) 4.51 km (4:36 / km) +11m 4:33 / km
ahr:149 max:160 shoes: Adidas Adizero Adios 2 (2)

To Mums from the station for diner. Loving the weather.

Thursday May 15, 2014 #

6 AM

Running 30:15 intensity: (16:11 @2) + (14:04 @3) 5.97 km (5:04 / km) +51m 4:52 / km
ahr:141 max:154 shoes: Skechers Go Run 3

Early morning Sutton Lawn run. Beautiful morning.
5 PM

Running long 1:27:04 intensity: (4:57 @1) + (24:44 @2) + (41:59 @3) + (15:24 @4) 15.91 km (5:28 / km) +507m 4:43 / km
ahr:147 max:171 shoes: Inov8 X Talon 212 (4)

Site visit in Salford this afternoon so stopped off for a run in the Peaks on the way home. Well it would be rude not to. Parked below Mam Tor and along the ridge and across Brown Knoll before desending Jacobs Ladder. Climbed up to Hollins Cross and up to the summit of Mam Tor before dropping back down to the car. Set off feeling a little hungry so a little worried I would hit the wall but was fine.

Wednesday May 14, 2014 #

6 AM

Note
slept:6.0 weight:65.6kg

Crap nights sleep. went off ok but Grace woke me up at half 3 and then couldn't get back off and was clock watching. Alarm went off at 6:15 for the morning run but despite it being nice outside, more ZZZs were too tempting and justified I think.
6 PM

Running warm up/down 18:33 intensity: (4:12 @2) + (9:12 @3) + (5:09 @4) 3.66 km (5:04 / km) +41m 4:48 / km
ahr:149 max:171 shoes: Inov8 X Talon 212 (4)

Orienteering tempo 32:28 intensity: (27:35 @4) + (4:53 @5) *** 4.88 km (6:40 / km) +70m 6:13 / km
ahr:168 max:177 spiked:13/17c shoes: Inov8 X Talon 212 (4)

Training course down in Redditch today so caught the OD evening summer league event at Bentley Wood. Very pleasant though my bearings were pretty poor so lost a little time on a few. Around 2 mins lost total.

Orienteering warm up/down 13:25 intensity: (9:37 @2) + (3:48 @3) *** 1.88 km (7:07 / km) +33m 6:33 / km
ahr:139 max:159 spiked:5/5c shoes: Inov8 X Talon 212 (4)

Tuesday May 13, 2014 #

6 AM

Running 30:30 intensity: (15:30 @2) + (15:00 @3) 6.43 km (4:45 / km) +33m 4:37 / km
ahr:118 max:162 shoes: Skechers Go Run 3

Short loop and ITW
5 PM

Running warm up/down 22:00 [2] 4.5 km (4:53 / km) +33m 4:43 / km
ahr:119 max:165 shoes: Skechers Go Run 3

Running intervals 32:58 intensity: (18:35 @0) + (14:23 @5) 6.01 km (5:29 / km) +2m 5:29 / km
ahr:154 max:180 shoes: Skechers Go Run 3

3 x 600m (90s) ~1:50
(3 min)
3 x 400m (60s) ~1:10
(3 min)
4 x 300m (45s) ~50s
(3 min)
4 x 200m (30s) ~33s

(recoveries)

Running warm up/down 12:50 [2] 2.68 km (4:47 / km)
ahr:137 max:144 shoes: Skechers Go Run 3

Monday May 12, 2014 #

12 PM

Running 36:59 intensity: (23:14 @2) + (13:32 @3) + (13 @4) 7.76 km (4:46 / km) +19m 4:42 / km
ahr:143 max:162 shoes: Adidas Adizero Adios 2 (2)

Lunch time run out to the Embankment/Trent.
5 PM

Running 1:00:20 intensity: (37:27 @2) + (20:44 @3) + (2:09 @4) 12.51 km (4:49 / km) +162m 4:32 / km
ahr:144 max:167 shoes: Adidas Adizero Adios 2 (2)

Very pleasant evening run back from Newstead Station.

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