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Training Log Archive: Rich

In the 7 days ending Nov 15, 2015:

activity # timemileskm+m
  Running10 6:45:48 51.6(7:52) 83.04(4:53) 1326
  Strength and Conditioning3 1:25:38
  Orienteering1 43:58 6.24(7:03) 10.04(4:23) 250
  Running Drills1 4:22 0.24(18:18) 0.38(11:22) 1
  Total13 8:59:46 58.08 93.46 1577
  [1-5]13 8:59:37
averages - sleep:3.3 weight:67.9kg

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MoTuWeThFrSaSu

Sunday Nov 15, 2015 #

11 AM

Running warm up/down 11:46 intensity: (2:31 @1) + (8:27 @2) + (48 @3) 2.4 km (4:54 / km) +50m 4:26 / km
ahr:130 max:155 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 43:58 intensity: (9 @0) + (15 @1) + (28 @2) + (10:03 @3) + (31:01 @4) + (2:02 @5) 10.04 km (4:23 / km) +250m 3:54 / km
ahr:163 max:190 shoes: Adidas Adizero Adios Boost (3)

Matlock Urban race.

More enjoyable than another run from home. Pretty physical, technically some tricky legs but many quite straight forward. Nature of the area. Technically I was pretty rusty at the start but improved as the race progressed.

Running warm up/down 16:17 intensity: (13:24 @1) + (2:53 @2) 2.33 km (6:59 / km) +44m 6:23 / km
ahr:116 max:136 shoes: Adidas Adizero Adios Boost (3)

Saturday Nov 14, 2015 #

8 AM

Running long 1:44:47 intensity: (20:59 @1) + (1:09:30 @2) + (14:18 @3) 20.73 km (5:03 / km) +290m 4:44 / km
ahr:135 max:158 shoes: Inov8 X Talon 190 (2)

Cauldwell, Shining Hill and Thieves Woods. Back home over Coxmoor and Kirkby PT. Hills and mud but feeling increasingly crap.

Friday Nov 13, 2015 #

7 AM

Running 36:20 intensity: (9:33 @1) + (26:26 @2) + (21 @3) 7.2 km (5:03 / km) +71m 4:49 / km
ahr:130 max:145 shoes: Puma Faas 300 V3

Slightly extended ITW.
5 PM

Running 20:10 intensity: (4:08 @1) + (8:32 @2) + (7:30 @3) 4.51 km (4:28 / km) +166m 3:47 / km
ahr:137 max:153 shoes: Puma Faas 300 V3

HFW

Thursday Nov 12, 2015 #

5 AM

Running 48:07 intensity: (5:02 @1) + (31:46 @2) + (11:19 @3) 10.39 km (4:38 / km) +115m 4:23 / km
ahr:137 max:157 slept:3.25 shoes: Puma Faas 300 V3

Couldn't sleep. It was was gone half one by the time I dropped off and was re woken at ten to two by Grace. Managed some sleep before Grace woke my up again at 5. Grace quickly went back to sleep, I didn't so just after half five thought I may as well do something productive.
6 AM

Strength and Conditioning 25:00 [1]
shoes: Inov8 F-lite 195

Ankle, hip, glute, calf, Achilles strengthening after I got back.

Wednesday Nov 11, 2015 #

6 AM

Strength and Conditioning (Circuits) 37:04 intensity: (36:30 @1) + (34 @2) 0.0 km
ahr:104 max:131 shoes: Inov8 F-lite 195

5 PM

Note

Had left Brum, where I was working for the day, to get back in time for a 45-60min recovery run before I had to look after Grace while Amy is on her night course. Network Rail made sure that didn't happen though.

Tuesday Nov 10, 2015 #

7 AM

Running 24:46 intensity: (6:36 @1) + (16:28 @2) + (1:42 @3) 5.0 km (4:57 / km) +54m 4:42 / km
ahr:137 weight:67.9kg shoes: Adidas Adizero Adios Boost (3)

Commute in. HR Strap needs new battery, was going metal at the start.
5 PM

Running warm up/down 16:36 intensity: (5:18 @1) + (11:18 @2) 3.33 km (4:59 / km) +176m 3:57 / km
ahr:128 max:142 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running Drills warm up/down 4:22 [1] 0.38 km (11:22 / km) +1m 11:14 / km
ahr:109 max:123 shoes: Adidas Adizero Adios Boost (3)

Running intervals 23:39 intensity: (1:04 @1) + (2:05 @2) + (7:32 @3) + (12:51 @4) + (7 @5) 5.28 km (4:29 / km) +1m 4:28 / km
ahr:157 max:174 shoes: Adidas Adizero Adios Boost (3)

3 x 400m (60s)
4 x 400m (50s)
4 x 400m (40s)
1 x 400m

Wind was pretty strong tonight so was pleased to be ticking them off typically in 71-73s. Managed to keep the same pace with less recoveries. First time without calf issues for a long time. S&C is doing its job but need to keep it up this time.

Running warm up/down 19:33 intensity: (8:52 @1) + (10:41 @2) 3.84 km (5:06 / km)
ahr:128 max:136 shoes: Adidas Adizero Adios Boost (3)

Monday Nov 9, 2015 #

6 AM

Strength and Conditioning 23:34 [1]
ahr:73 max:101 shoes: Puma Faas 300 V3

7 AM

Running 24:13 intensity: (3:24 @1) + (16:57 @2) + (3:52 @3) 4.76 km (5:05 / km) +52m 4:49 / km
ahr:136 max:156 shoes: Puma Faas 300 V3

5 PM

Running 59:34 intensity: (2:44 @1) + (42:42 @2) + (14:08 @3) 13.27 km (4:29 / km) +307m 4:01 / km
ahr:139 max:149 shoes: Nike Flyknit Lunar 2

Breezy run back from Newstead station through the Abbey and along A60 and MARR.

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