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Training Log Archive: Rich

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running11 7:39:27 57.94(7:56) 93.25(4:56) 947
  Orienteering2 2:45:31 17.45(9:29) 28.09(5:54) 275
  Strength and Conditioning2 45:00
  Total13 11:09:58 75.4 121.34 1222
  [1-5]13 10:49:13
averages - weight:65.9kg

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

10 AM

Running 16:23 intensity: (1:24 @0) + (6:06 @1) + (4:45 @2) + (2:44 @3) + (1:24 @4) 2.75 km (5:57 / km) +5m 5:54 / km
ahr:126 max:166 shoes: Inov8 X Talon 190 (2)

Orienteering 54:53 intensity: (38 @1) + (7 @2) + (46 @3) + (27:25 @4) + (25:57 @5) 9.32 km (5:53 / km) +83m 5:38 / km
ahr:168 max:178 shoes: Inov8 X Talon 190 (2)

SHI Relay - Newborough

Missed 1 50s, bad start. Didn't execute 4 very well and got caught in the green (1min) but then settled in and was fine until I badly overshot 10, eventually relocating on 11 (3min). Then ok until the final loop which just went badly wrong. About 7 mins lost in total. Running felt a little better today. At least GG was on last leg to save things and power home for the win.

Running 10:48 intensity: (19 @0) + (9:48 @1) + (41 @2) 1.59 km (6:47 / km) +6m 6:40 / km
ahr:118 max:128 shoes: Inov8 X Talon 190 (2)

Saturday Oct 22, 2016 #

10 AM

Running warm up/down 11:21 intensity: (58 @0) + (2:46 @1) + (5:58 @2) + (1:39 @3) 2.04 km (5:34 / km) +16m 5:21 / km
ahr:125 max:145 shoes: Inov8 X Talon 190 (2)

Orienteering race 1:50:38 intensity: (8 @0) + (15 @1) + (21 @2) + (3:03 @3) + (1:23:44 @4) + (23:07 @5) 18.77 km (5:54 / km) +192m 5:36 / km
ahr:166 max:178 shoes: Inov8 X Talon 190 (2)

SHI Long. Legs felt heavy from the off but technically started decent until small errors started creeping it from 8. Had a section where concentration totally went and lost 3 mins in the technical section at 13 and 2:30 at 15 where Murray overtook me.

This seamed to concentrate my mind and soon got back ahead of Murray. A couple of wobbles but nothing major. Took the path route for a 'rest' on the long leg, caught back up by Murray at 26 when I got confused just before the control. Pulled a minute out at 28 though when Murray and a Welshie (Sam Mitchell I think) missed the control.

The two bigger mistakes were disappointing considering most was reasonable (probably ~3 mins otherwise). Physically though was well off the pace. Currently aerobically fit, but certainly not forest fit.

Running warm up/down 11:18 intensity: (29 @0) + (7:26 @1) + (3:23 @2) 1.74 km (6:30 / km) +11m 6:18 / km
ahr:122 max:131 shoes: Inov8 X Talon 190 (2)

Friday Oct 21, 2016 #

7 AM

Running 43:00 intensity: (11:37 @0) + (1:01 @1) + (16:32 @2) + (8:55 @3) + (47 @4) + (4:08 @5) 9.36 km (4:35 / km) +101m 4:21 / km
ahr:156 max:211 shoes: Skechers Go Run 4

More significant hamstring DOMS.

Thursday Oct 20, 2016 #

7 AM

Running 31:09 intensity: (33 @0) + (1:15 @1) + (12:33 @2) + (16:48 @3) 6.68 km (4:40 / km) +57m 4:28 / km
ahr:139 max:152 shoes: Skechers Go Run 4

5 PM

Running 1:10:37 intensity: (1:58 @0) + (5:50 @1) + (42:27 @2) + (20:22 @3) 14.07 km (5:01 / km) +324m 4:30 / km
ahr:134 max:153 shoes: Skechers Go Run 4

Home from Newstead through the Abbey and braved Thieves, just about made it out before the end of twilight. Mild hamstring DOMS.

Wednesday Oct 19, 2016 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 31:43 intensity: (33 @0) + (2:14 @1) + (25:39 @2) + (3:17 @3) 6.24 km (5:05 / km) +46m 4:54 / km
ahr:132 max:142 weight:65.9kg shoes: Skechers Go Run 4

ITW
5 PM

Running 54:49 intensity: (25 @0) + (7:23 @1) + (41:51 @2) + (5:10 @3) 11.24 km (4:53 / km) +75m 4:43 / km
ahr:132 max:152 shoes: Skechers Go Run 4

Home from Newstead Station via the Royal Mail collection office - new running rucksack.

Tuesday Oct 18, 2016 #

7 AM

Running 31:51 intensity: (21 @0) + (1:10 @1) + (20:19 @2) + (7:59 @3) + (2:02 @4) 6.94 km (4:35 / km) +19m 4:32 / km
ahr:139 max:159 shoes: Skechers Go Run 4

Morning jog around the res. Not liking these dark mornings.
6 PM

Running warm up/down 21:30 intensity: (25 @0) + (3:23 @1) + (13:28 @2) + (4:14 @3) 4.62 km (4:39 / km) +39m 4:28 / km
ahr:132 max:145 shoes: Adidas Adizero Takumi Sen 2

To track

Running warm up/down 4:44 intensity: (9 @0) + (4:31 @1) + (4 @2) 0.32 km (14:37 / km)
ahr:114 max:129 shoes: Adidas Adizero Takumi Sen 2

Running intervals 33:02 intensity: (12 @0) + (2:57 @1) + (2:28 @2) + (5:22 @3) + (15:10 @4) + (6:53 @5) 7.37 km (4:29 / km) +1m 4:29 / km
ahr:156 max:175 shoes: Adidas Adizero Takumi Sen 2

5 x 1km (90s), 400m (45s)

There was a very strong headwind along the home b ut even so, it was disappointing 3:20 first rep. Hoped it was the wind and residual cold rather than loss of form. Anyway, the 400s were consistent and the 1kms improved one after another. I put it down to the first fast session in 4 weeks and so my body was remembering what economical running is.

3:20,17,14,12,10

72,71,70,71,70

Running warm up/down 19:44 intensity: (2 @0) + (10:30 @1) + (9:12 @2) 3.89 km (5:05 / km) +1m 5:04 / km
ahr:125 max:138 shoes: Adidas Adizero Takumi Sen 2

Jog home. Cold now just about gone.

Monday Oct 17, 2016 #

6 AM

Strength and Conditioning 25:00 [1]

7 AM

Running 24:44 intensity: (33 @0) + (1:16 @1) + (3:14 @2) + (19:41 @3) 5.25 km (4:43 / km) +64m 4:26 / km
ahr:141 max:153 shoes: Skechers Go Run 4

ITW inc co-op to get cereal.
5 PM

Running 42:44 intensity: (39 @0) + (1:14 @1) + (35:20 @2) + (5:31 @3) 9.14 km (4:41 / km) +182m 4:15 / km
ahr:134 max:146 shoes: Skechers Go Run 4

Easy road run back from Newstead Station.

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