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Training Log Archive: Rich

In the 7 days ending Jun 12, 2016:

activity # timemileskm+m
  Running11 5:04:28 38.39(7:56) 61.79(4:56) 651
  Orienteering4 2:14:47 17.09(7:53) 27.5(4:54) 15499 /100c99%
  Total12 7:19:15 55.48(7:55) 89.29(4:55) 80599 /100c99%

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Sunday Jun 12, 2016 #

12 PM

Running warm up/down 8:44 intensity: (6:50 @1) + (1:54 @2) 1.06 km (8:13 / km) +13m 7:45 / km
ahr:111 max:139 shoes: Inov8 ORoc 280 (3)

Orienteering race 41:25 intensity: (27 @1) + (10 @2) + (2:55 @3) + (37:40 @4) + (13 @5) ***** 6.68 km (6:12 / km) +123m 5:41 / km
ahr:164 max:175 shoes: Inov8 ORoc 280 (3)

BEOC Middle - Leith Hill

Enjoyed this but wasn't very good - I knew it wasn't disastrous though from the people I had passed. Only controls I was reasonably happy with were 1, 4, 6, 10, 13, 14, 17, 19, 22, 24, 25 although there were still small errors in these. Caught Jamie P 4 mins at 4 and chased after him, unfortunately he went the wrong way and lost a minute. Also lost ~a minute each at 7, 8 and on 9 (bad RC). Lots of little errors on many controls with bigger errors on 20, 21 and 23.

Running warm up/down 10:07 [1] 1.53 km (6:36 / km) +13m 6:20 / km
shoes: Inov8 ORoc 280 (3)

Saturday Jun 11, 2016 #

Event: British Sprint Championships
 
10 AM

Running warm up/down 16:52 intensity: (7:32 @1) + (7:47 @2) + (1:33 @3) 3.03 km (5:34 / km) +5m 5:31 / km
ahr:129 max:153 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 15:38 intensity: (26 @1) + (4 @2) + (9 @3) + (2:45 @4) + (12:14 @5) ** 4.05 km (3:51 / km) +9m 3:49 / km
ahr:173 max:179 shoes: Adidas Adizero Adios Boost (3)

BEOC Sprints @ Olympic Park - Heat 1.3

Couple of sub-optimal route choices towards the end but otherwise went reasonably well until I down loaded and found I'd miss-punched at 18 (like a fair few) on a very dodgy control. Put in protest which was rejected so went to jury and was reinstated. Controller acknowledged after they could see the issue but it was too late to do anything; grass had always previously been mown and so it wouldn't have been an issue. No mown grass made tree and veg boundaries features basically the same.

Though it was harsh on Nathan L though as he was top 6 for all the correct controls. Felt those who had mispunched should have been added to the respective finals rather than displacing others.
3 PM

Running warm up/down 19:31 intensity: (4:43 @1) + (12:22 @2) + (2:26 @3) 3.25 km (6:01 / km) +2m 6:00 / km
ahr:130 max:152 shoes: Inov8 X Talon 190 (2)

Orienteering race 16:58 intensity: (2:48 @1) + (2:29 @2) + (5:26 @3) + (6:05 @4) + (10 @5) *** 3.95 km (4:17 / km) +7m 4:15 / km
ahr:151 max:174 shoes: Inov8 X Talon 190 (2)

BEOC Sprint Final

Didn't start well technically and pace dropped through the middle section. Didn't have it in the tank. Disappointing.

Running warm up/down 6:51 intensity: (3:16 @1) + (3:35 @2) 1.12 km (6:07 / km) +1m 6:05 / km
ahr:127 max:137 shoes: Inov8 X Talon 190 (2)

Friday Jun 10, 2016 #

7 AM

Running 24:28 intensity: (8:11 @1) + (15:50 @2) + (27 @3) 5.02 km (4:52 / km) +36m 4:42 / km
ahr:131 max:145 shoes: Skechers Go Run 4

12 PM

Running 22:32 intensity: (3:47 @1) + (16:54 @2) + (1:51 @3) 4.93 km (4:34 / km) +161m 3:56 / km
ahr:133 max:147 shoes: Skechers Go Run 4

Thursday Jun 9, 2016 #

7 AM

Running 22:45 intensity: (3:21 @1) + (16:50 @2) + (2:34 @3) 5.0 km (4:33 / km) +44m 4:22 / km
ahr:134 max:148 shoes: New Balance Fresh Foam Zante

5 PM

Running 57:10 intensity: (6:22 @1) + (29:19 @2) + (21:29 @3) 12.02 km (4:45 / km) +164m 4:27 / km
ahr:139 max:155 shoes: New Balance Fresh Foam Zante

Jog home through Newstead and Thieves. A few strides.

Wednesday Jun 8, 2016 #

7 AM

Running 22:32 intensity: (1:56 @1) + (6:01 @2) + (14:35 @3) 4.98 km (4:32 / km) +42m 4:21 / km
ahr:144 max:156 shoes: Skechers Go Run 4

1 PM

Orienteering 1:00:46 intensity: (46 @1) + (2:50 @2) + (44:04 @3) + (13:06 @4) 12.82 km (4:44 / km) +15m 4:43 / km
ahr:154 max:162 spiked:99/100c shoes: Skechers Go Run 4

Ran Danger's 100 controls course from work, though started and finished around control 26. Also picked up 12 beat boxes although 2 weren't working.
5 PM

Running 26:24 intensity: (1:28 @1) + (23:05 @2) + (1:51 @3) 5.28 km (5:00 / km) +28m 4:53 / km
ahr:137 max:145 shoes: Skechers Go Run 4

Tuesday Jun 7, 2016 #

8 AM

Running 32:28 intensity: (48 @1) + (6:39 @2) + (15:14 @3) + (7:47 @4) + (2:00 @5) 7.39 km (4:24 / km) +53m 4:15 / km
ahr:152 max:182 shoes: New Balance Fresh Foam Zante

Parked at Pheonix Park and ran in. NET Trams seem to be run by the Nazis. They wouldn't allow my to park and then run into Nottingham so had to argue that I was getting the tram back.
5 PM

Running 34:04 intensity: (2:19 @1) + (11:59 @2) + (19:46 @3) 7.18 km (4:45 / km) +89m 4:28 / km
ahr:142 max:154 shoes: New Balance Fresh Foam Zante

Back to the car, not on the Tram.
C • Nice one! 1

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