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Training Log Archive: Rich

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running10 6:47:27 53.47(7:37) 86.05(4:44) 1076
  Orienteering1 2:42:38 13.38(12:09) 21.53(7:33) 1112
  Strength and Conditioning1 30:00
  Running Drills1 4:48 0.21(23:16) 0.33(14:27) 1
  Total10 10:04:53 67.06 107.92 2189
  [1-5]10 9:48:40
averages - weight:66.3kg

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

9 AM

Running 5:55 intensity: (4 @1) + (2:07 @2) + (3:44 @3) 1.08 km (5:29 / km) +24m 4:56 / km
ahr:140 max:149 shoes: Inov8 X Talon 212 (5)

Orienteering 2:42:38 intensity: (1:24 @0) + (28 @1) + (23:43 @2) + (1:16:26 @3) + (1:00:37 @4) 21.53 km (7:33 / km) +1112m 6:00 / km
ahr:150 max:168 shoes: Inov8 X Talon 212 (5)

Saturday Nov 18, 2017 #

11 AM

Running 46:55 intensity: (44 @0) + (13:20 @1) + (30:04 @2) + (2:47 @3) 10.04 km (4:40 / km) +106m 4:26 / km
ahr:128 max:146 shoes: NB Fresh Foam Zante V2

Thursday Nov 16, 2017 #

6 AM

Running long 1:48:03 intensity: (17 @0) + (1:30 @1) + (39:46 @2) + (1:04:08 @3) + (2:22 @4) 24.71 km (4:22 / km) +151m 4:15 / km
ahr:141 max:158 weight:66.1kg shoes: Inov8 Trailtalon 250

Steady ITW powered by a banana and a coffee. This run just makes the day feel better.
5 PM

Running 13:36 intensity: (24 @0) + (5:36 @1) + (7:28 @2) + (8 @3) 2.8 km (4:52 / km) +159m 3:47 / km
ahr:125 max:141 shoes: NB Fresh Foam Zante V2

Wednesday Nov 15, 2017 #

7 AM

Running 29:33 intensity: (38 @0) + (2:06 @1) + (26:32 @2) + (17 @3) 6.17 km (4:47 / km) +56m 4:35 / km
ahr:129 max:141 weight:66.2kg shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 48:43 intensity: (19 @0) + (4:02 @1) + (40:00 @2) + (4:22 @3) 10.35 km (4:42 / km) +97m 4:30 / km
ahr:132 max:146 shoes: NB Fresh Foam Zante V2

Home from Newstead; feeling decent.

Tuesday Nov 14, 2017 #

6 AM

Running warm up/down 9:10 intensity: (13 @0) + (36 @1) + (2:26 @2) + (4:57 @3) + (58 @4) 2.01 km (4:34 / km) +23m 4:19 / km
ahr:140 max:158 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 14:39 intensity: (27 @0) + (4:09 @1) + (8:41 @2) + (1:22 @3) 3.14 km (4:40 / km) +24m 4:30 / km
ahr:128 max:145 shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 30:00 [1]
weight:66.7kg shoes: Adidas Adizero Takumi Sen 2

CX Worx
5 PM

Running warm up/down 20:15 intensity: (1:14 @0) + (3:19 @1) + (15:17 @2) + (25 @3) 4.27 km (4:45 / km) +184m 3:54 / km
ahr:128 max:140 shoes: Adidas Adizero Takumi Sen 2

Running Drills warm up/down 4:48 intensity: (1:17 @0) + (2:46 @1) + (45 @2) 0.33 km (14:27 / km) +1m 14:15 / km
ahr:109 max:134 shoes: Adidas Adizero Takumi Sen 2

Running intervals 45:32 intensity: (7:46 @0) + (7:21 @1) + (2:29 @2) + (5:53 @3) + (19:40 @4) + (2:23 @5) 8.09 km (5:38 / km) +3m 5:37 / km
ahr:139 max:172 shoes: Adidas Adizero Takumi Sen 2

Track session with Harriers

2 x 600m (75), 2 x 800m, 2 x 1km, 2 x 800m (all 90s), 2 x 600m @ 10km pace; but got overenthusiastic in the last couple. Felt good, legs returning.

Running warm up/down 19:26 intensity: (9 @0) + (12:13 @1) + (7:04 @2) 3.85 km (5:03 / km) +1m 5:02 / km
ahr:125 max:138 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 13, 2017 #

7 AM

Running 25:52 intensity: (47 @0) + (4:11 @1) + (20:30 @2) + (24 @3) 5.34 km (4:51 / km) +65m 4:34 / km
ahr:128 max:142 shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 19:48 intensity: (34 @0) + (4:24 @1) + (13:39 @2) + (1:11 @3) 4.2 km (4:43 / km) +183m 3:52 / km
ahr:128 max:144 shoes: NB Fresh Foam Zante V2

Jog to leisure centre - easy day.

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