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Training Log Archive: Rich

In the 7 days ending Dec 21, 2014:

activity # timemileskm+m
  Running14 8:21:20 65.82(7:37) 105.93(4:44) 1081
  Strength and Conditioning3 2:11:56 3.93 6.33
  Orienteering1 44:44 6.34(7:03) 10.2(4:23) 10026 /27c96%
  Total16 11:18:00 76.09 122.46 118126 /27c96%
  [1-5]15 10:38:38

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MoTuWeThFrSaSu

Sunday Dec 21, 2014 #

10 AM

Running warm up/down 15:37 intensity: (4:30 @1) + (9:14 @2) + (1:53 @3) 3.07 km (5:05 / km) +1m 5:05 / km
ahr:130 max:153 shoes: Inov8 X Talon 212 (4)

Orienteering race 44:44 intensity: (21 @1) + (12 @2) + (24 @3) + (40:57 @4) + (2:50 @5) ** 10.2 km (4:23 / km) +100m 4:11 / km
ahr:169 max:175 spiked:26/27c shoes: Inov8 X Talon 212 (4)

Brown at Walesby

Never going to be technical here but always enjoy the run out. One slight miss at 9 (~20s) and a couple of hesitations but otherwise fine. Running good at the start and end but felt slow in the middle.

Running warm up/down 15:00 [1] 2.85 km (5:16 / km) +20m 5:05 / km
shoes: Inov8 X Talon 212 (4)

Saturday Dec 20, 2014 #

9 AM

Running long 1:34:41 intensity: (24:33 @1) + (1:06:57 @2) + (3:11 @3) 19.26 km (4:55 / km) +223m 4:39 / km
ahr:132 max:150 shoes: Brooks Pure Grit

Long around Thieves, felt rubbish throughout for some reason.

Friday Dec 19, 2014 #

6 AM

Strength and Conditioning 33:04 [1]
ahr:78 max:100 shoes: Inov8 F-lite 195

Running 24:39 intensity: (1 @0) + (3:14 @1) + (17:50 @2) + (3:34 @3) 4.96 km (4:58 / km) +46m 4:45 / km
ahr:136 max:148 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running 21:42 intensity: (3:25 @1) + (17:54 @2) + (23 @3) 4.6 km (4:43 / km) +162m 4:01 / km
ahr:133 max:144 shoes: Adidas Adizero Adios Boost (2)

Thursday Dec 18, 2014 #

7 AM

Running 41:15 intensity: (1:52 @1) + (31:22 @2) + (1:07 @3) + (6:39 @4) + (15 @5) 8.5 km (4:51 / km) +12m 4:49 / km
ahr:141 max:174

Morning jog around the res. Very mild and windy.
6 PM

Running warm up/down 19:30 intensity: (4:36 @1) + (11:18 @2) + (3:36 @3) 3.93 km (4:58 / km) +33m 4:46 / km
ahr:134 max:152 shoes: Adidas Adizero Adios Boost (2)

Running race 16:30 intensity: (17 @1) + (3 @2) + (16 @3) + (12:01 @4) + (3:53 @5) 5.01 km (3:17 / km) +25m 3:13 / km
ahr:169 max:178 shoes: Adidas Adizero Adios Boost (2)

Running warm up/down 17:57 intensity: (3:21 @1) + (14:19 @2) + (17 @3) 3.8 km (4:43 / km)
ahr:132 max:144 shoes: Adidas Adizero Adios Boost (2)

Wednesday Dec 17, 2014 #

6 AM

Strength and Conditioning 59:32 intensity: (50:21 @1) + (9:11 @2) 3.8 km (15:41 / km)
ahr:111 max:137 shoes: Inov8 F-lite 195

7 AM

Running 25:26 intensity: (5:07 @1) + (18:20 @2) + (1:59 @3) 5.18 km (4:54 / km) +55m 4:40 / km
ahr:133 max:148 shoes: Adidas Adizero Adios Boost (2)

ITW
5 PM

Running 27:31 intensity: (1 @0) + (8:49 @1) + (18:33 @2) + (8 @3) 5.25 km (5:14 / km) +186m 4:27 / km
ahr:130 max:144 shoes: Adidas Adizero Adios Boost (2)

HFW. Feeling a little under the weather again (swollen glands), heavy legs and heavy bag so a right plod.

Tuesday Dec 16, 2014 #

7 AM

Running 22:52 intensity: (2:33 @1) + (4:23 @2) + (15:56 @3) 5.18 km (4:25 / km) +62m 4:10 / km
ahr:144 max:158 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running warm up/down 18:46 intensity: (7:15 @1) + (11:31 @2) 3.69 km (5:05 / km) +176m 4:06 / km
ahr:128 max:143 shoes: Adidas Adizero Adios Boost (2)

6 PM

Running intervals 35:06 intensity: (6:55 @1) + (3:59 @2) + (3:42 @3) + (19:47 @4) + (43 @5) 8.21 km (4:17 / km) +2m 4:16 / km
ahr:153 max:176 shoes: Adidas Adizero Adios Boost (2)

Harriers track session.

8 x 1km Threshold with 75s recoveries. 3:14-3:18.

Running warm up/down 19:23 intensity: (6:21 @1) + (13:02 @2) 3.91 km (4:58 / km)
ahr:129 max:140 shoes: Adidas Adizero Adios Boost (2)

Monday Dec 15, 2014 #

6 AM

Strength and Conditioning 39:20 [0] 2.53 km (15:32 / km)
shoes: Inov8 F-lite 195

7 AM

Running 22:24 intensity: (2:03 @1) + (9:33 @2) + (10:48 @3) 5.01 km (4:28 / km) +44m 4:17 / km
ahr:140 max:153 shoes: Adidas Adizero Adios Boost (2)

12 PM

Running 36:42 intensity: (1:08 @1) + (19:12 @2) + (5:10 @3) + (11:12 @4) 7.92 km (4:38 / km) +19m 4:35 / km
ahr:146 max:172 shoes: Sketchers Go Run 2

Embankment. Easy with 6 x 200m (200m jogs).
5 PM

Running 26:19 intensity: (1:24 @1) + (23:39 @2) + (1:16 @3) 5.59 km (4:43 / km) +15m 4:39 / km
ahr:134 max:157 shoes: Adidas Adizero Adios Boost (2)

HFW

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