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Training Log Archive: Rich

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running11 7:57:32 60.63(7:53) 97.58(4:54) 2245
  Orienteering2 3:37:30 10.62(20:28) 17.1(12:43) 336
  Strength and Conditioning2 1:21:30 0.59(2:19:05) 0.94(1:26:26)
  Total13 12:56:32 71.84(10:49) 115.62(6:43) 2581
  [1-5]13 10:59:22

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MoTuWeThFrSaSu

Sunday Feb 11 #

7 AM

Orienteering 2:27:18 intensity: (1:03:00 @0) + (48:20 @1) + (28:32 @2) + (7:26 @3) 9.39 km (15:41 / km) +137m 14:37 / km
ahr:106 max:149 shoes: Inov8 Roclite 319

Control hanging at Bestwood. Body aching lots, particularly my lower back which i think is the result of tight thighs.
10 AM

Orienteering 1:10:12 intensity: (5:52 @0) + (28:32 @1) + (27:16 @2) + (8:32 @3) 7.7 km (9:07 / km) +199m 8:04 / km
ahr:123 max:147 shoes: Inov8 Roclite 319

Collecting and very snowy in parts.

Saturday Feb 10 #

9 AM

Running 10:19 intensity: (5:00 @1) + (4:03 @2) + (1:16 @3) 1.7 km (6:03 / km) +2m 6:01 / km
ahr:137 max:149 shoes: Inov8 X Talon 212 (5)

Running race (Fell) 2:13:56 intensity: (22 @1) + (3:31 @2) + (41:01 @3) + (1:27:47 @4) + (1:15 @5) 25.75 km (5:12 / km) +896m 4:26 / km
ahr:157 max:170 shoes: Inov8 X Talon 212 (5)

Half Tour of Bradwell

Only realised I'd entered this yesterday (had forgotten). Thought I'd give it a go without pushing too hard after feeling not quite 100% yesterday.

Weather was pretty miserable, particularly the early stage running on exposed tops into the westerly gail. Was a relief to turn and drop down Cave Dale which was great fun. Pushed the pace here enjoying the concentration so as not to smash myself up and gained a lot of ground on others here.

Had an impressive, if slightly hair raising, head first trip coming down lose Hill. Looking it was a soft landing, slid about 20m, rolled and jumped back on my feet without losing much ground. Had not had my map out and through I knew where I was going heading towards Win Hill but missed the track and ended up running ~1km too far and losing lots of ground. (dropped from ~10th to ~20th). Cruised the flatter routes home taking a couple of places on the final run for the finish. 13th. 9th/10th without the 5mins lost.

Friday Feb 9 #

6 AM

Running warm up/down 10:58 intensity: (14 @0) + (1:08 @1) + (1:03 @2) + (8:33 @3) 2.01 km (5:28 / km) +24m 5:10 / km
ahr:139 max:153 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 55:52 intensity: (28:50 @0) + (26:21 @1) + (41 @2) 0.77 km (1:12:28 / km)
ahr:100 max:135 shoes: NB Fresh Foam Zante V2

Body Pump

Running warm up/down 19:15 intensity: (10 @0) + (50 @1) + (46 @2) + (16:59 @3) + (30 @4) 4.2 km (4:35 / km) +16m 4:30 / km
ahr:146 max:156 shoes: NB Fresh Foam Zante V2

5 PM

Running 17:31 intensity: (24 @0) + (19 @1) + (2:29 @2) + (14:19 @3) 4.04 km (4:20 / km) +150m 3:39 / km
ahr:143 max:154 shoes: NB Fresh Foam Zante V2

Thursday Feb 8 #

7 AM

Running 24:21 intensity: (47 @0) + (1:51 @1) + (3:46 @2) + (17:57 @3) 5.01 km (4:52 / km) +56m 4:36 / km
ahr:139 max:151 shoes: NB Fresh Foam Zante V2

12 PM

Running 24:16 intensity: (1:28 @0) + (1:22 @1) + (19:51 @2) + (1:35 @3) 4.72 km (5:08 / km) +27m 5:00 / km
ahr:134 max:142 shoes: NB Fresh Foam Zante V2

Wednesday Feb 7 #

7 AM

Running 24:56 intensity: (37 @0) + (1:06 @1) + (19:52 @2) + (3:21 @3) 5.11 km (4:53 / km) +50m 4:39 / km
ahr:134 max:149 shoes: Inov8 Trailtalon 250

5 PM

Running 1:06:12 intensity: (34 @0) + (3:17 @1) + (57:41 @2) + (4:40 @3) 13.83 km (4:47 / km) +180m 4:30 / km
ahr:133 max:153 shoes: Inov8 Trailtalon 250

Tuesday Feb 6 #

7 AM

Running warm up/down 8:45 [3] 1.9 km (4:36 / km) +20m 4:23 / km
shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 25:38 intensity: (13:26 @0) + (12:12 @1) 0.17 km (2:29:02 / km)
ahr:100 max:119 shoes: Adidas Adizero Takumi Sen 2

CX Works

Running warm up/down 20:22 intensity: (23 @0) + (1:17 @1) + (3:12 @2) + (14:53 @3) + (37 @4) 4.26 km (4:47 / km) +30m 4:37 / km
ahr:142 max:156 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running warm up/down 14:34 intensity: (1:00 @1) + (9:32 @2) + (4:02 @3) 3.18 km (4:35 / km) +24m 4:25 / km
ahr:115 max:149 shoes: Adidas Adizero Takumi Sen 2

Running tempo 40:28 intensity: (5:23 @1) + (11:50 @2) + (8:47 @3) + (14:28 @4) 9.1 km (4:27 / km) +55m 4:19 / km
ahr:143 max:169 shoes: Adidas Adizero Takumi Sen 2

Bloody freezing. Track was shut due to snow and ice so the session was 4min on 3min off. Got 4 in by the finish line and felt pretty decent at a nice cruisy pace.

Running warm up/down 15:37 intensity: (10 @0) + (38 @1) + (13:29 @2) + (1:20 @3) 3.38 km (4:38 / km)
ahr:133 max:141 shoes: Adidas Adizero Takumi Sen 2

Monday Feb 5 #

7 AM

Running 25:36 intensity: (38 @0) + (2:20 @1) + (9:13 @2) + (13:25 @3) 4.77 km (5:22 / km) +702m 3:05 / km
ahr:137 max:153 shoes: NB Fresh Foam Zante V2

5 PM

Running 20:26 intensity: (37 @0) + (1:02 @1) + (10:47 @2) + (7:47 @3) + (13 @4) 4.62 km (4:25 / km) +13m 4:22 / km
ahr:136 max:156 shoes: NB Fresh Foam Zante V2

Up to leisure centre. felt much better than this morning and DOMS from Friday easing.

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