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Training Log Archive: Rich

In the 7 days ending Nov 10:

activity # timemileskm+mload
  Running4 3:12:44 25.01(7:42) 40.25(4:47) 324430.2
  Orienteering1 1:30:00 6.21(14:29) 10.0(9:00) 8070.0
  Cross Training1 50:00 3.27(15:18) 5.26(9:30)115.0
  Total6 5:32:44 34.49(9:39) 55.51(6:00) 404615.2
  [1-5]6 5:11:04

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Sunday Nov 10 #

10 AM

Running warm up/down 15:00 [2] 1.6 km (9:22 / km)
shoes: Brooks Mach 15

Running race 27:29 intensity: (20:00 @4) + (7:29 @5) 7.0 km (3:56 / km) +50m 3:47 / km
shoes: Brooks Mach 15

BDL XC - Chaddesden Park

Another mud fest but nice sunny morning. Always enjoy the river crossings on this one even if its partly that they seem to be \a strength and I take several meters out of the runners around each time.

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Brooks Mach 15

12 PM

Orienteering 1:30:00 intensity: (20:00 @0) + (1:10:00 @1) 10.0 km (9:00 / km) +80m 8:39 / km
shoes: Inov8 X Talon 212 (5)

Control checking at UoN.

Saturday Nov 9 #

9 AM

Running 1:33:43 intensity: (22 @0) + (2:07 @1) + (1:25:01 @2) + (6:13 @3) 20.0 km (4:41 / km) +120m 4:33 / km
ahr:133 max:146 shoes: Brooks Pure Grit

Thursday Nov 7 #

8 PM

Cross Training (5-a-side) 50:00 intensity: (20:00 @1) + (15:00 @2) + (10:00 @4) + (5:00 @5) 5.26 km (9:30 / km)
shoes: Adidas Adizero Adios (5) - Blu

Monday Nov 4 #

7 AM

Running 26:42 intensity: (51 @0) + (1:47 @1) + (22:53 @2) + (1:11 @3) 5.37 km (4:58 / km) +25m 4:52 / km
ahr:131 max:141 shoes: Adidas Boost DPR

ITW - wasn't expecting to get wet. Got v.wet. Legs heavy to start but then livened up and feel suprisingly ok.
5 PM

Running 24:50 intensity: (27 @0) + (12:55 @1) + (11:28 @2) 5.48 km (4:32 / km) +128m 4:03 / km
ahr:124 max:139

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