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Training Log Archive: Rich

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running9 6:01:04 48.68(7:25) 78.35(4:37) 840
  Cross Training1 55:47 2.81(19:53) 4.52(12:21)
  Flexibility1 30:00
  Orienteering1 22:37 3.11(7:16) 5.01(4:31) 100
  Total11 7:49:28 54.6 87.88 940
  [1-5]10 7:11:06

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MoTuWeThFrSaSu

Sunday Mar 31 #

2 PM

Running long 1:56:59 intensity: (22 @0) + (21:16 @1) + (1:31:18 @2) + (4:03 @3) 25.15 km (4:39 / km) +202m 4:28 / km
ahr:129 max:147 shoes: Sketchers Go Run Gen.5

Hardwich and trails. Hard work to start, warmed up into it and steadily tired after 60 mins. Legs feeling a bit heavy from yesterdays intervals.

Saturday Mar 30 #

2 PM

Running warm up/down 6:37 intensity: (46 @0) + (45 @1) + (3:35 @2) + (1:31 @3) 1.46 km (4:31 / km) +31m 4:05 / km
ahr:127 max:147 shoes: Adidas Terrex Agravic Speed

Orienteering intervals 12:55 intensity: (14 @0) + (11 @1) + (11 @2) + (41 @3) + (11:38 @4) 2.89 km (4:28 / km) +48m 4:08 / km
ahr:160 max:169 shoes: Adidas Terrex Agravic Speed

Race-The-Parks @ Bramcote

Ran the two races as 3min intervals (1min) hard with 10min rest between the two races to download and re-register etc.

Orienteering intervals 9:42 intensity: (7 @0) + (11 @1) + (15 @2) + (58 @3) + (7:23 @4) + (48 @5) 2.12 km (4:34 / km) +52m 4:04 / km
ahr:158 max:172 shoes: Adidas Terrex Agravic Speed

Running warm up/down 19:15 intensity: (2 @0) + (6:12 @1) + (7:11 @2) + (5:50 @3) 3.1 km (6:13 / km) +96m 5:23 / km
ahr:132 max:154 shoes: Adidas Terrex Agravic Speed

Running warm up/down 3:36 intensity: (6 @0) + (1:05 @1) + (1:54 @2) + (31 @3) 0.68 km (5:16 / km) +9m 4:56 / km
ahr:127 max:143 shoes: Adidas Terrex Agravic Speed

Friday Mar 29 #

8 AM

Running 32:19 intensity: (24 @0) + (41 @1) + (18:43 @2) + (12:31 @3) 7.59 km (4:15 / km) +44m 4:08 / km
ahr:137 max:150 shoes: Adidas Boost DPR

5 PM

Running 34:31 intensity: (22 @0) + (2:20 @1) + (17:55 @2) + (13:54 @3) 7.53 km (4:35 / km) +82m 4:21 / km
ahr:136 max:149 shoes: Adidas Boost DPR

Thursday Mar 28 #

8 AM

Running 31:53 intensity: (26 @0) + (29 @1) + (6:24 @2) + (23:43 @3) + (51 @4) 7.45 km (4:17 / km) +44m 4:09 / km
ahr:143 max:160 shoes: Adidas Boost DPR

5 PM

Running 32:40 intensity: (19 @0) + (1:48 @1) + (19:32 @2) + (11:01 @3) 7.42 km (4:24 / km) +81m 4:10 / km
ahr:136 max:148 shoes: Adidas Boost DPR

8 PM

Cross Training (Football) 55:47 intensity: (3:12 @0) + (15:55 @1) + (14:42 @2) + (13:32 @3) + (8:26 @4) 4.52 km (12:21 / km)
ahr:133 max:169 shoes: Adidas Terrex Agravic Speed

Wednesday Mar 27 #

Note
(sick)

Sniffley, a bit achy and a sinussy headache. Took the day off to recover.

Tuesday Mar 26 #

8 AM

Running 31:45 intensity: (44 @0) + (2:10 @1) + (21:36 @2) + (7:15 @3) 7.25 km (4:23 / km) +57m 4:13 / km
ahr:134 max:149 (sick) shoes: Adidas Boost DPR

Felt ok on this run but felt worse as the day went on. Took rest of the day of to recover.

Monday Mar 25 #

7 AM

Running 22:51 intensity: (41 @0) + (1:05 @1) + (19:15 @2) + (1:50 @3) 4.83 km (4:44 / km) +23m 4:37 / km
ahr:133 max:141 shoes: Sketchers Go Run Gen.5

12 PM

Flexibility (Yoga) 30:00 [0]

5 PM

Running 28:38 intensity: (37 @0) + (7:52 @1) + (17:59 @2) + (2:10 @3) 5.88 km (4:52 / km) +171m 4:15 / km
ahr:129 max:147 shoes: Sketchers Go Run Gen.5

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