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Training Log Archive: Rich

In the 7 days ending Jun 6, 2016:

activity # timemileskm+m
  Running10 6:04:42 43.94(8:18) 70.71(5:09) 1174
  Orienteering2 40:05 6.17(6:30) 9.92(4:02) 70
  Total10 6:44:47 50.1(8:05) 80.64(5:01) 1244

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Sunday Jun 5, 2016 #

Event: SYO Sprint (YUL)
 
10 AM

Running warm up/down 21:19 [2] 3.19 km (6:41 / km) +14m 6:32 / km
shoes: Adidas Adizero Adios Boost (3)

Orienteering race 22:23 intensity: (32 @1) + (25 @2) + (56 @3) + (20:11 @4) + (19 @5) *** 5.6 km (4:00 / km) +36m 3:52 / km
ahr:166 max:175 shoes: Adidas Adizero Adios Boost (3)

SYO Sprint Prologue

Make a big hash of number 1 losing ~45s. Also lost quite a bit (~15-20s) on 7, not realising the blocked gate. Otherwise a bit of scrappyness/rustiness and no running intensity.

Running warm up/down 11:07 intensity: (8:55 @1) + (2:12 @2) 1.78 km (6:15 / km) +19m 5:56 / km
ahr:121 max:136 shoes: Adidas Adizero Adios Boost (3)

1 PM

Running warm up/down 11:37 intensity: (5:37 @1) + (5:16 @2) + (44 @3) 1.69 km (6:53 / km) +2m 6:51 / km
ahr:127 max:152 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 17:42 intensity: (35 @1) + (24 @2) + (22 @3) + (6:07 @4) + (10:14 @5) *** 4.32 km (4:06 / km) +34m 3:56 / km
ahr:170 max:179 shoes: Adidas Adizero Adios Boost (3)

SYO Sprint final

Felt running intensity and smoothness were better on this but many of the key route choices wrong; partly as it was not clear you could run underneath the thick black lines around 6, although most also suffered from this. 1min behind sminty. 10-15s were the biggest RC time loses at 6 and 8.

Running warm up/down 13:47 intensity: (4:05 @1) + (8:00 @2) + (1:42 @3) 2.35 km (5:52 / km) +10m 5:45 / km
ahr:134 max:151 shoes: Adidas Adizero Adios Boost (3)

Saturday Jun 4, 2016 #

2 PM

Running 1:48:05 intensity: (1:28:05 @2) + (20:00 @3) 21.2 km (5:06 / km) +508m 4:33 / km
shoes: Adidas Adizero Adios Boost (3)

Nice run in the peaks. Starting to tire around 80 mins so took a gel and got heart palpitations. Had to jog/walk back from there.

Friday Jun 3, 2016 #

7 AM

Running 23:27 intensity: (2:15 @1) + (17:27 @2) + (3:45 @3) 5.0 km (4:42 / km) +38m 4:31 / km
ahr:134 max:148 shoes: Skechers Go Run 4

6 PM

Running 18:51 intensity: (3:26 @1) + (14:36 @2) + (49 @3) 3.67 km (5:08 / km) +12m 5:03 / km
ahr:133 max:147 shoes: Skechers Go Run 4

Thursday Jun 2, 2016 #

7 AM

Running 23:40 intensity: (2:53 @1) + (20:41 @2) + (6 @3) 5.0 km (4:44 / km) +46m 4:32 / km
ahr:134 max:144 shoes: Skechers Go Run 4

ITW
5 PM

Running 24:23 intensity: (3:57 @1) + (8:16 @2) + (11:07 @3) + (1:03 @4) 5.47 km (4:27 / km) +166m 3:52 / km
ahr:143 max:160 shoes: Skechers Go Run 4

Wednesday Jun 1, 2016 #

6 PM

Running 24:57 intensity: (13:49 @1) + (11:08 @2) 5.07 km (4:55 / km) +12m 4:52 / km
ahr:126 max:133 shoes: Puma Faas 300 V3

Still pretty knackered - little jog after getting home from work.

Tuesday May 31, 2016 #

7 AM

Running 20:36 intensity: (2:19 @1) + (6:57 @2) + (6:33 @3) + (4:41 @4) + (6 @5) 4.54 km (4:32 / km) +40m 4:21 / km
ahr:145 max:174 shoes: Puma Faas 300 V3

ITW. Late, went shortest route, tripped on ankle high wire, fell in mud legs and ass covered plus a bloody knee. Nice look for the train in.
6 PM

Running 1:02:53 intensity: (33:02 @1) + (29:16 @2) + (35 @3) 11.77 km (5:21 / km) +307m 4:44 / km
ahr:127 max:146 shoes: Puma Faas 300 V3

Back home from Newstead Station. Was nice to be out for a relaxed run after a hectic day at work for the first 5km. Then, mentally, physically and nutritionally hit the wall.

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