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Training Log Archive: Urban

In the 7 days ending Aug 27:

activity # timemileskm+m
  Running7 4:06:27 28.05(8:47) 45.14(5:28) 1090
  Urban Orienteering2 1:12:39 7.99(9:05) 12.86(5:39) 202
  Total7 5:19:06 36.04(8:51) 58.0(5:30) 1291

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Sunday Aug 27 #

10 AM

Running 1:01:09 intensity: (20:16 @2) + (40:53 @3) 10.53 km (5:48 / km) +382m 4:55 / km
ahr:121 max:125 shoes: Wave Mujin Lime Green

Longest hilly trail run for a while - physio report from Friday - all's well, ignore the aches and pains - it's adaption!
Elloughton Dale, Top of Drop.
Out and Back at a steady, manageable pace in glorious sunshine....nice! :)

Saturday Aug 26 #

4 PM

Running warm up/down (Warm Up) 9:16 intensity: (13 @1) + (4:40 @2) + (4:23 @3) 1.67 km (5:32 / km) +30m 5:05 / km
ahr:116 max:116 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering race (Sprint) 16:08 intensity: (21 @1) + (7 @2) + (19 @3) + (7:17 @4) + (8:04 @5) 3.1 km (5:12 / km) +25m 5:00 / km
ahr:134 max:142 shoes: Wave Rider 18 Black/Green

White Rose Sprint - Helmsley
Just got caught in the "under the bridge" trap - thought you had to run under the bridge from the north - adding 50-60 metres / 30-40 seconds onto time :(
A few very minor hesitation, otherwise pushing hard and going for the ranking points :)

Urban Orienteering (Warm Down) 21:03 intensity: (17 @1) + (9:36 @2) + (11:10 @3) 3.59 km (5:52 / km) +32m 5:37 / km
ahr:113 max:122 shoes: Wave Rider 18 Black/Green

Run round most of Course A from Helmsley Sprint at Warm Down pace

Friday Aug 25 #

2 PM

Running 30:49 [3] 6.02 km (5:07 / km) +146m 4:34 / km
ahr:121 max:128 shoes: Mizuno Wave Ascend 6 Orange

Beverley Clump - overall ok - legs a little heavy from yesterday but not as bad as I thought they might be....which is good!

Thursday Aug 24 #

2 PM

Running long (Trail) 1:02:09 intensity: (12:46 @2) + (49:23 @3) 11.35 km (5:29 / km) +304m 4:50 / km
ahr:120 max:124 shoes: Wave Mujin 2 - Black/Red

Diamond Cottage / Drewton Dale
Split in 27:10 - disregarded 25 minute rule as felt much better than last week and wanted to get some miles in!
Back Split 34:59 ....perhaps a tad long!

So, have now narrowed down what's causing L.knee pain -
Brantingham Top Stile at pace and Long / Hilly (even off a slow pace) Trail -
might have to re-think some training routes!

Wednesday Aug 23 #

2 PM

Running (Road) 36:54 intensity: (12:46 @2) + (24:08 @3) 7.54 km (4:54 / km) +50m 4:44 / km
ahr:119 max:119 shoes: Mizuno Wave Ultima 6 White

Wet, Summer, August Road Run
North Cave via Everthorpe - standard loop

Tuesday Aug 22 #

11 AM

Running warm up/down (Warm Up) 7:26 intensity: (4:11 @1) + (2:18 @2) + (57 @3) 1.26 km (5:55 / km) +22m 5:26 / km
ahr:107 max:108 shoes: Mizuno Wave Ultima 4

Warm Up

Urban Orienteering (Park Sprint) 16:58 intensity: (34 @1) + (1:47 @2) + (11:52 @3) + (2:45 @4) 3.06 km (5:33 / km) +82m 4:54 / km
ahr:118 max:128 shoes: Mizuno Wave Ultima 4

Peel Park
Course A / Men Open from Fat Rascal earlier in the year

Urban Orienteering (Park Sprint) 18:30 intensity: (4:16 @2) + (11:38 @3) + (2:36 @4) 3.12 km (5:56 / km) +63m 5:23 / km
ahr:118 max:128 shoes: Mizuno Wave Ultima 4

Lister Park, Bradford
Course A / Men Open from Fat Rascal earlier in the year

Running warm up/down (Warm Down) 4:25 intensity: (2:41 @1) + (1:43 @2) + (1 @3) 0.76 km (5:48 / km) +15m 5:17 / km
ahr:95 max:111 shoes: Mizuno Wave Ultima 4

Warm Down

Monday Aug 21 #

2 PM

Running (Trail) 34:19 intensity: (19:19 @2) + (11:38 @3) + (3:22 @4) 6.01 km (5:43 / km) +141m 5:07 / km
ahr:114 max:132 shoes: Mizuno Wave Ascend 6 Blue

Very easy pace Little Wold 1+1/2 Loops recovery "run"
L.leg just above kneecap and to inside of leg (above and inside QT) pretty sore. Another bad night last night too - about 2 a.m. (roughly same time as last 3 / 4 nights) - sorted by moving + paracetamol + deep heat - but only after about an hour.
Really need that physio session on Friday!

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