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Training Log Archive: Rich

In the 7 days ending Nov 29, 2015:

activity # timemileskm+m
  Running5 3:14:38 24.51(7:56) 39.45(4:56) 307
  Orienteering1 1:16:23 8.18(9:21) 13.16(5:48) 29122 /28c78%
  Total5 4:31:01 32.69(8:17) 52.61(5:09) 59822 /28c78%
  [1-5]5 4:29:43
averages - weight:67.3kg

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Sunday Nov 29, 2015 #

Event: East Mids Champs, Birchen/Gardoms edges
 
11 AM

Running warm up/down 13:03 intensity: (1:18 @0) + (3:04 @1) + (5:24 @2) + (3:17 @3) 2.17 km (6:01 / km) +51m 5:23 / km
ahr:135 max:154 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:16:23 intensity: (1:27 @1) + (45 @2) + (8:26 @3) + (1:05:42 @4) + (3 @5) *** 13.16 km (5:48 / km) +291m 5:14 / km
ahr:163 max:174 spiked:22/28c weight:67.1kg shoes: Inov8 ORoc 280 (3)

EM Champs @ Birchen Edge

Really decent area. Understandably didn't feel the best aerobically but strength wise felt reasonable. Technically though I was really poor through the first 10 losing considerable up to a minute on several controls. Pretty clean after that though. Dane B caught me between 13 and 15 and slowly pulled away to 19. He was ahead a good minute but re-caught him at 23. Not sure why I was so poor before 10 and clean after it. Think the slow running/cold was playing on my mind and Dane catching me refocused me. I've been technically quite poor this year and need to sort it out.

Running warm up/down 11:37 intensity: (5:55 @1) + (5:01 @2) + (41 @3) 1.82 km (6:24 / km) +40m 5:46 / km
ahr:127 max:147 shoes: Inov8 ORoc 280 (3)

Saturday Nov 28, 2015 #

4 PM

Running 44:36 intensity: (15:16 @1) + (25:22 @2) + (3:58 @3) 8.77 km (5:05 / km) +88m 4:51 / km
ahr:131 max:155 (sick) shoes: Inov8 X Talon 190 (2)

Still not 100% but had a little jog out around the lawn and pit tip with a headlight in the wind and rain.

Wednesday Nov 25, 2015 #

Note
weight:67.5kg (sick)

Cold that I have felt coming for a week or two finally arrived. Runny nose and head cold so hopefully a day or so of rest and I can get back to something easy.

Tuesday Nov 24, 2015 #

6 AM

Running 29:39 intensity: (21:50 @1) + (7:49 @2) 6.01 km (4:56 / km) +12m 4:53 / km
ahr:126 max:133 shoes: Puma Faas 300 V3

6 PM

Running warm up/down 8:22 intensity: (2:00 @1) + (3:31 @2) + (2:51 @3) 1.81 km (4:37 / km) +2m 4:35 / km
ahr:134 max:158 shoes: Adidas Adizero Adios Boost (3)

Running intervals 34:27 intensity: (5:52 @1) + (6:18 @2) + (7:02 @3) + (15:15 @4) 7.58 km (4:33 / km) +2m 4:32 / km
ahr:149 max:170 shoes: Adidas Adizero Adios Boost (3)

12 x 600m (1min) on the track @ 10k pace. Got that sinking feeling of a cold coming so took it quite easy and averaging ~1:55/56 per rep.

Running warm up/down 7:58 intensity: (2:25 @1) + (5:33 @2) 1.75 km (4:32 / km) +2m 4:31 / km
ahr:128 max:139 shoes: Adidas Adizero Adios Boost (3)

Monday Nov 23, 2015 #

7 PM

Running 44:56 intensity: (6:34 @1) + (36:58 @2) + (1:24 @3) 9.54 km (4:43 / km) +110m 4:27 / km
ahr:135 max:147 shoes: Puma Faas 300 V3

Dark, cold, wet and windy. At least winter can't get much worse than this. Most enjoyable run an a good while.

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