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Training Log Archive: Rich

In the 7 days ending Oct 12, 2014:

activity # timemileskm+m
  Running5 1:42:42 10.69(9:37) 17.2(5:58) 281
  Strength and Conditioning2 45:04
  Orienteering2 38:41 5.84(6:37) 9.4(4:07) 14535 /38c92%
  Total6 3:06:27 16.53 26.6 42635 /38c92%
  [1-5]6 2:58:27

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Sunday Oct 12, 2014 #

11 AM

Orienteering race 19:03 intensity: (10:00 @4) + (9:03 @5) *** 4.6 km (4:08 / km) +145m 3:35 / km
spiked:19/19c (injured) shoes: Inov8 X Talon 212 (4)

Race The Castles - Stirling

Another superb course and organised race, would love more of these in the UK. Performance again was mediocre though having calf problems today, tight before and getting tighter throughout. This culminated in a tear as I turned the corner up the final drive when I overstretched to power up the hill.

Castle section was hesitant, making sure of permissible routes but maybe wasn't a bad approach as I was around top 10 heading out the castle, main time loss was missing the route to 3. Lost a few secs going into 10 but happy with my route to 11 but a poor route to 14 (went right) lost me 30-40s by the looks of it. Was like an ice rink (greasy surface) through the last sections of the course, nearly breaking my neck a couple of time. A few secs lost hesitating on 13. Then came the tear and hobbled finish. Thought a decent run as I finished not realising the RC time loss at 14 at the time. Splits indicate I was clearly running a little slower today, no doubt due to calf. Finished 14th in a slightly stronger field than yesterday.

Struggling to walk afterwards so no warm down.

Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +50m 9:05 / km
shoes: Inov8 X Talon 212 (4)

To start - calf tightening but trying just to put it at the back of my mind. Just thought it would be tight and not present an issue.

Saturday Oct 11, 2014 #

11 AM

Running warm up/down 20:00 [2] 2.2 km (9:05 / km) +30m 8:31 / km
shoes: Inov8 X Talon 212 (4)

Normal stuff, legs feeling good, no big problems coming from my calf.

Orienteering race 19:38 intensity: (5:38 @4) + (14:00 @5) *** 4.8 km (4:05 / km)
spiked:16/19c shoes: Inov8 X Talon 212 (4)

Race The Castle - Edinburgh

Really enjoyed it but a mediocre performance. First section was tricky and made quite a few hesitations and twice started running into the wrong alley initially before realising and turning back. Also unnecesserily climbed steps to #1 which no doubt lost a few seconds. Also ended running all the way around the back to #4 after hesitating and not working out which alley to take to 4. Even so, looking at the splits I was going decent up until 10. However, made a sizable error (~20-25s) on 11, again running down the wrong alley and was very tentative coming down the slope to 12 (not sure of best route to this); I think my calf was starting to tighten at this point. Lost more time in RC on 16 (~5s) and hesitation of 17 (~15s) turning back after not picking the steps out and then not cutting the corner.

Finished =16. Splits indicate I was in touch with the top 6 prior to my balls up at 11 despite earlier errors so positives to take.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km) +130m 4:05 / km
shoes: Adida Adizero Adios Boost 2

Tuesday Oct 7, 2014 #

8 AM

Running 2:53 intensity: (1:39 @1) + (1:14 @2) 0.61 km (4:45 / km) +1m 4:43 / km
ahr:118 max:133 shoes: Sketchers Go Run 2

Strength and Conditioning 8:00 [0]

Monday Oct 6, 2014 #

6 AM

Strength and Conditioning 37:04 [1]
ahr:88 max:120

7 AM

Running 21:28 intensity: (1:25 @1) + (5:32 @2) + (14:31 @3) 4.76 km (4:31 / km) +42m 4:19 / km
ahr:143 max:156 shoes: Sketchers Go Run 2

5 PM

Running 23:21 intensity: (2:16 @1) + (17:38 @2) + (3:27 @3) 5.34 km (4:23 / km) +28m 4:16 / km
ahr:137 max:149 shoes: Sketchers Go Run 2

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