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Training Log Archive: Rich

In the 7 days ending Jun 18, 2017:

activity # timemileskm+m
  Running10 7:43:46 60.56(7:39) 97.46(4:46) 535
  Strength and Conditioning3 1:27:42 2.25 3.63
  Orienteering3 1:25:02 11.98(7:06) 19.28(4:25) 150
  Total12 10:36:30 74.79 120.36 685
  [1-5]12 10:12:31
averages - weight:64.9kg

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Sunday Jun 18, 2017 #

12 PM

Running warm up/down 1:30 [1] 0.3 km (5:00 / km)
shoes: Adidas Adizero Adios Boost (4)

Orienteering race 53:16 intensity: (21 @0) + (18 @1) + (10 @2) + (13:43 @3) + (38:44 @4) 11.44 km (4:39 / km) +149m 4:22 / km
ahr:157 max:167 shoes: Adidas Adizero Adios Boost (4)

Was going to go to Horwich originally but the hot weather and faff indicating in the details weren't conversive to taking the family so went to Loughborough Uni instead.

Was pretty knackered TBH and it was baking. Mainly kept it together, but there were a few slower routes and poor nav on a couple (9 and 21), plus didn't spot the addional route in and out of 22. Lost quite a bit on the confusing multi-level section at 24/25 (~90s). About 3.30 time loss in all so a bit poor.

Running warm up/down 9:59 intensity: (1:00 @0) + (6:05 @1) + (2:54 @2) 1.85 km (5:23 / km) +15m 5:11 / km
ahr:117 max:139 shoes: Adidas Adizero Adios Boost (4)

Saturday Jun 17, 2017 #

10 AM

Running warm up/down 12:43 intensity: (48 @0) + (6:37 @1) + (3:19 @2) + (1:32 @3) + (27 @4) 2.54 km (5:01 / km)
ahr:125 max:160 shoes: Adidas Adizero Takumi Sen 2

Orienteering race (Sprint) 14:48 intensity: (12 @0) + (10 @1) + (8 @2) + (20 @3) + (5:48 @4) + (8:10 @5) 3.75 km (3:57 / km)
ahr:166 max:175 weight:64.8kg shoes: Adidas Adizero Takumi Sen 2

East Mids Sprint Champs Race 1 - Meadows NE

Fairly solid race. Lost ~10s on 5 looking on the wrong side of the fence but otherwise ok. Nice route analysis set out at assembly - was 36m of optimum, which is 8s at this pace. Was strange not having SI air which completely changes flow and decision making.

http://www.noc-uk.org/gadget/rg2/#177&course=1&rou...

Running warm up/down 29:51 intensity: (12 @0) + (6:55 @1) + (20:57 @2) + (1:47 @3) 6.03 km (4:57 / km) +4m 4:56 / km
ahr:129 max:148 shoes: Adidas Adizero Takumi Sen 2

Jog in the sun along the Embankment.
1 PM

Running warm up/down 12:29 intensity: (2:06 @0) + (3:30 @1) + (4:41 @2) + (2:12 @3) 1.41 km (8:52 / km) +1m 8:50 / km
ahr:123 max:148 shoes: Adidas Adizero Takumi Sen 2

Orienteering race (Sprint) 16:58 intensity: (4 @0) + (14 @1) + (8 @2) + (12 @3) + (4:12 @4) + (12:08 @5) 4.09 km (4:09 / km) +1m 4:09 / km
ahr:169 max:176 shoes: Adidas Adizero Takumi Sen 2

Race 2 - Meadows NW

First half of this was not great. 2 was a good long leg and I was indecisive and lost probably 10-15s and more against optimal route I suspect. Lost ~10-15s at 4 after it looking like a gat e was locked and getting disorientated; this was just me not concentrating and being confident in what I was doing. More small time loses on 8, 10, and 12 through hesitancy and the latter trying to find #12 on the map before realising I needed to turn the map over.

Was better in the second half bar sub-optimal route to 17. ~70s time lost I recon but still comfortable winning margin. Heat (~28 degrees) and tiredness were taking their toll I think.

http://www.noc-uk.org/gadget/rg2/#178&course=1&rou...


Running warm up/down 18:23 intensity: (6:01 @0) + (7:30 @1) + (4:52 @2) 1.44 km (12:44 / km) +6m 12:29 / km
ahr:111 max:138 shoes: Adidas Adizero Takumi Sen 2

Friday Jun 16, 2017 #

8 AM

Strength and Conditioning 15:00 [1]

4 PM

Running 33:29 intensity: (33 @0) + (18:29 @1) + (14:27 @2) 7.09 km (4:43 / km) +21m 4:39 / km
ahr:124 max:139 shoes: Skechers Gomeb Speed 3

Thursday Jun 15, 2017 #

10 AM

Running long 1:44:25 intensity: (43 @0) + (5:28 @1) + (1:07:08 @2) + (29:30 @3) + (1:36 @4) 24.08 km (4:20 / km) +236m 4:08 / km
ahr:137 max:159 weight:65.5kg shoes: Skechers Gomeb Speed 3

Out to Rainworth Nature reserve and Stawberry Hill. Stomach much better the last day or so after cutting out Gluten again for a couple of days.

Wednesday Jun 14, 2017 #

8 AM

Strength and Conditioning 25:00 [1]

Core, glutes etc.
9 AM

Running 1:15:46 intensity: (29 @0) + (15:49 @1) + (54:02 @2) + (5:26 @3) 16.35 km (4:38 / km) +143m 4:26 / km
ahr:130 max:145 weight:64.7kg shoes: Skechers Gomeb Speed 3

Easy morning run along the Timberland Trail and around Berry Hill. Warm and pleasant morning.

Tuesday Jun 13, 2017 #

12 PM

Running 27:56 intensity: (36 @0) + (11:49 @1) + (15:31 @2) 6.19 km (4:31 / km) +12m 4:28 / km
ahr:125 max:138 shoes: Skechers Gomeb Speed 3

6 PM

Running warm up/down 26:30 intensity: (46 @0) + (4:29 @1) + (18:54 @2) + (2:21 @3) 5.68 km (4:40 / km) +41m 4:30 / km
ahr:130 max:145 shoes: Adidas Adizero Takumi Sen 2

Running intervals 20:25 intensity: (5 @0) + (1:34 @1) + (1:54 @2) + (4:51 @3) + (8:32 @4) + (3:29 @5) 4.45 km (4:35 / km) +1m 4:35 / km
ahr:154 max:175 shoes: Adidas Adizero Takumi Sen 2

10 x 400m (60s)

On my own out front tonight but was working hard and it felt decent:

68,7,8,6,6,6,7,7,6,8

Humid but fairly still for a change.

Running warm up/down 19:17 intensity: (8:51 @1) + (10:26 @2) 3.99 km (4:50 / km) +5m 4:48 / km
ahr:126 max:138 shoes: Adidas Adizero Takumi Sen 2

Monday Jun 12, 2017 #

9 AM

Strength and Conditioning 47:42 intensity: (8:59 @0) + (29:47 @1) + (6:31 @2) + (2:25 @3) 3.63 km (13:09 / km)
ahr:114 max:149 weight:64.7kg shoes: Inov8 F-lite 195

Plyo circuits.

Running 32:07 intensity: (24 @0) + (10:54 @1) + (20:49 @2) 7.03 km (4:34 / km)
ahr:127 max:139 shoes: Skechers Gomeb Speed 3

5 PM

Running 38:56 intensity: (40 @0) + (2:21 @1) + (28:20 @2) + (7:35 @3) 9.04 km (4:18 / km) +50m 4:12 / km
ahr:135 max:152 shoes: Adidas Adizero Adios Boost (4)

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