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Training Log Archive: Rich

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Running12 6:23:21 48.78(7:51) 78.51(4:53) 1104
  Orienteering2 2:18:59 17.1(8:08) 27.52(5:03) 402
  Strength and Conditioning4 1:42:00
  Total16 10:24:20 65.89 106.03 1506
  [1-5]15 9:44:49
averages - weight:66.6kg

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

1 PM

Running warm up/down 7:52 [2] 1.59 km (4:57 / km) +26m 4:35 / km
shoes: Inov8 X Talon 212 (5)

Orienteering long 1:47:00 [3] 20.69 km (5:10 / km) +225m 4:54 / km
shoes: Inov8 X Talon 212 (5)

A run around the M21E course from the Midland Champs at Sherwood Forest last year. At times running fairly swiftly and others pretty slow, largely depending on the vegetation. The Forest and budby were great fun and the weather was beautiful. Got pretty grotty towards the south west with some fairly unpleasant bramble undergrowth and tough bracken; this section is like a completely different area from when I planned here 3 years ago.

Some fairly big time losses, nearly all in the circle and nearly always on pits, some of which were barely there now. One I didn't find but figured it must have been under the big pile of brambles and thinning in the area so cariied on after ~3mins of hunting.

Pretty tired and dehydrated by the time I got back to the car but very enjoyable training. Map:

http://www.noc-uk.org/gadget/rg2/#163&course=1

Running warm up/down 10:48 [1] 2.1 km (5:09 / km) +35m 4:45 / km
shoes: Inov8 X Talon 212 (5)

6 PM

Strength and Conditioning 15:00 [1]

Saturday Apr 22, 2017 #

8 AM

Running warm up/down 18:33 intensity: (15 @0) + (20 @1) + (41 @2) + (16:06 @3) + (1:11 @4) 4.2 km (4:25 / km) +53m 4:09 / km
ahr:145 max:158 shoes: Adidas Adizero Adios Boost (4)

Running tempo 17:31 intensity: (8 @1) + (6 @2) + (12 @3) + (11:37 @4) + (5:28 @5) 5.07 km (3:28 / km) +36m 3:20 / km
ahr:167 max:173 shoes: Adidas Adizero Adios Boost (4)

Brierley Forest Park Run as Threshold.

Running intervals 39:42 intensity: (7:47 @1) + (18:17 @2) + (5:41 @3) + (7:57 @4) 8.83 km (4:30 / km) +41m 4:24 / km
ahr:133 max:165 shoes: Adidas Adizero Adios Boost (4)

10min jog then 5 x 2min hard (1 min jog). WD jog home.

Really pleasant morning.

Friday Apr 21, 2017 #

7 AM

Running 24:04 intensity: (1:15 @0) + (1:04 @1) + (21:19 @2) + (26 @3) 5.0 km (4:49 / km) +53m 4:34 / km
ahr:129 max:141 weight:66.7kg shoes: Skechers Gomeb Speed 3

ITW after a good stretching session at home. Still tired legs but improving.
5 PM

Running 24:59 intensity: (23 @0) + (5:09 @1) + (19:21 @2) + (6 @3) 5.43 km (4:36 / km) +13m 4:33 / km
ahr:129 max:140 shoes: Skechers Gomeb Speed 3

Thursday Apr 20, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
weight:66.5kg

7 AM

Running 24:54 intensity: (25 @0) + (5:30 @1) + (18:59 @2) 4.76 km (5:14 / km) +41m 5:01 / km
ahr:128 max:137 shoes: Skechers Gomeb Speed 3

5 PM

Running 22:53 intensity: (1:02 @0) + (16:42 @1) + (5:09 @2) 4.38 km (5:13 / km) +181m 4:20 / km
ahr:120 max:134 shoes: Skechers Gomeb Speed 3

Feeling completely devoid of energy tonight and very achy limbs.

Wednesday Apr 19, 2017 #

6 AM

Strength and Conditioning 32:00 [0]

7 AM

Running 25:17 intensity: (46 @0) + (2:48 @1) + (21:36 @2) + (7 @3) 5.01 km (5:03 / km) +38m 4:52 / km
ahr:129 max:140 shoes: Adidas Adizero Adios Boost (4)

Slow ITW but not feeling quite so bad. Feels like my running form is better also after only a couple of days S&C.
5 PM

Running warm up/down 29:59 intensity: (2:00 @0) + (5:30 @1) + (15:35 @2) + (6:54 @3) 5.67 km (5:17 / km) +211m 4:28 / km
ahr:130 max:150 shoes: Adidas Adizero Adios Boost (4)

Jog home and then around the field once at Hexgreave.
7 PM

Running race 28:54 intensity: (6 @0) + (7 @1) + (4 @2) + (12 @3) + (19:54 @4) + (8:31 @5) 8.18 km (3:32 / km) +41m 3:27 / km
ahr:167 max:173 shoes: Adidas Adizero Adios Boost (4)

Notts AAA 'Road' race at Hexgreave which was mostly on trails and ~30% were pretty rutted fields. Would normally have lapped up the terrain but my legs were not up to it. First 5km or so were pleasant road and trail running and I sat at a nice T pace. the off road section back to the hall was just unpleasant on very tired legs. probably wouldn't have run but the club wanted me to.

Running warm up/down 16:13 intensity: (7:04 @1) + (9:09 @2) 3.31 km (4:54 / km) +25m 4:44 / km
ahr:125 max:138 shoes: Adidas Adizero Adios Boost (4)

Tuesday Apr 18, 2017 #

6 AM

Strength and Conditioning 35:00 [1]

7 AM

Running 27:19 [2] 5.42 km (5:02 / km) +62m 4:46 / km
ahr:132 max:185 shoes: Skechers Gomeb Speed 3

Plod ITW
5 PM

Running 30:24 intensity: (1:19 @0) + (18:46 @1) + (9:37 @2) + (42 @3) 5.9 km (5:09 / km) +198m 4:25 / km
ahr:122 max:141 shoes: Skechers Gomeb Speed 3

Plod home. Hammies still in a bad way.

Monday Apr 17, 2017 #

9 AM

Running warm up/down 21:12 [1] 2.43 km (8:43 / km) +24m 8:19 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 31:59 [5] 6.83 km (4:41 / km) +177m 4:09 / km
shoes: Inov8 X Talon 212 (5)

JK Trophy - 1st leg

Brutal speed at the start and hard to get any room to actual run. Settled more on the way to four as the pack split and came out of the first set of gaffling at the back of the front pack (Rhys, Cherry, A.Carcas and Jamie). Had to dig in across the moor as the pack fronted by shminty caught and passed me; hamstrings were screaming at this point. Slight wobble on the gaffle at 11, I had to traverse to the right which lost me ~10s and dropped me a little further down the train.

Went down the wrong side of the stream to 15 (5s) but continued to hang in. Shorter gaffle at 16 was good but then was pulled off line to 17 by all the runners to my right losing the advantage of the shorter gaffle. Then had the longer gaffle at 18 and found myself alone until the pack emerged from my left heading into 20. Dug in but felt like I was going very slowly.

Although 14th I was at least only 35s down on 4th, which set Danger and Poo Boy up to bring us back for a podium finish. A few small time losses but nothing more than ~10s. This was the aim but we knew it would be difficult so pretty pleased with this.

http://www.jk.routegadget.co.uk/rg2/#70&route=8

Running warm up/down 12:47 [1] 1.23 km (10:22 / km) +26m 9:23 / km
shoes: Inov8 X Talon 212 (5)

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