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Training Log Archive: roar

In the 7 days ending Sep 8:

activity # timemileskm+mload
  Running (road)6 2:54:59 16.97(10:19) 27.31(6:24) 20328.6
  Orienteering2 2:04:33 13.3(9:22) 21.4(5:49) 33581.6
  Rock Climbing1 1:00:0018.0
  Raquet Ball1 51:30 1.03(50:14) 1.65(31:13)3.3
  O-training1 11:00 0.91(12:06) 1.46(7:31) 151.5
  Total8 7:02:02 32.2 51.83 553133.0
  [1-5]8 6:30:52

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MoTuWeThFrSaSu

Sunday Sep 8 #

9 AM

Running (road) 22:10 intensity: (3:14 @0) + (18:56 @1) 2.77 km (8:00 / km) +9m 7:52 / km
ahr:116 max:143

Orienteering 44:07 intensity: (2 @0) + (28 @1) + (24 @2) + (4:06 @3) + (35:27 @4) + (3:40 @5) 7.87 km (5:36 / km) +51m 5:26 / km
ahr:165 max:175

Running (road) 8:23 intensity: (21 @0) + (8:02 @1) 1.38 km (6:06 / km)
ahr:114 max:129

Saturday Sep 7 #

8 AM

O-training 11:00 intensity: (15 @0) + (6:53 @1) + (3:52 @2) 1.46 km (7:31 / km) +15m 7:09 / km
ahr:140 max:152

11 AM

Running (road) 17:18 intensity: (1:14 @0) + (15:58 @1) + (6 @2) 2.98 km (5:48 / km) +18m 5:38 / km
ahr:124 max:145

Orienteering 1:20:26 intensity: (8 @0) + (21 @1) + (15 @2) + (2:02 @3) + (54:14 @4) + (23:26 @5) 13.53 km (5:57 / km) +284m 5:23 / km
ahr:168 max:177

Running (road) 14:40 intensity: (1:16 @0) + (13:20 @1) + (4 @2) 2.01 km (7:18 / km) +24m 6:53 / km
ahr:124 max:145

Friday Sep 6 #

11 AM

Running (road) 44:18 intensity: (16 @0) + (28:32 @1) + (7:42 @2) + (4:43 @3) + (3:01 @4) + (4 @5) 6.34 km (6:59 / km) +71m 6:37 / km
ahr:139 max:171 (injured)

Thursday Sep 5 #

Note
(injured) (rest day)

So I fell out of bed last night and landed right on my right hip bone. It's very sore, such that putting weight on my right leg is not very fun. Tried running but it wasn't a goer so rest for today and hope it's better for the weekend.

Wednesday Sep 4 #

7 PM

Raquet Ball 51:30 intensity: (18:42 @0) + (32:15 @1) + (33 @2) 1.65 km (31:13 / km)
ahr:112 max:152 shoes: Asics DynaFlyte2 19

Filling in for some injuries. Good fun. Sprinting and turning.

Running (road) 2:28 intensity: (2:14 @1) + (14 @2) 0.61 km (4:03 / km) +18m 3:33 / km
ahr:142 max:146

Tuesday Sep 3 #

9 AM

Running (road) 16:55 intensity: (5:38 @0) + (10:30 @1) + (47 @2) 2.58 km (6:34 / km)
ahr:117 max:151 shoes: Inov8 X-Talon 230 19

New shoes again, came in the post this morning which was excellent timing. Over to the pitches for some intervals. Did some warm up laps with Gina then drills and strides. Can really feel how heavy the grass is.

Running (road) 21:29 intensity: (1:59 @1) + (3:18 @2) + (4:06 @3) + (7:18 @4) + (4:48 @5) 4.17 km (5:09 / km) +14m 5:04 / km
ahr:161 max:178 shoes: Inov8 X-Talon 230 19

9x ~400m 60s rest
The full lap is ~440m so I stopped at the 45 on the way up the main straight which in theory should be ~400m
83,81,81,81,82,82,82,83,81
Fairly consistent so which is nice. Wasn't the quickest surface either so pleased enough with the speed. Last few were hard work and the lungs were struggling. Will have to do something about a new inhaler.
Found and old Garmin HRM (Gina's?) in the attic so was able to use that to get some real data. Watch then said 59 hours recovery!

Running (road) 12:17 intensity: (12:15 @1) + (2 @2) 2.12 km (5:47 / km) +1m 5:46 / km
ahr:138 max:145 shoes: Inov8 X-Talon 230 19

Cool down laps. Ruth under time pressure to get back so no time for more.

Monday Sep 2 #

Note

Back to some structure but also trying to not be too tired for SHI so front load a bit.

Mon: easy 60 + Climbing
Tue: Intervals ~ 10x 400m
Wed: rest
Thu: Easy 30
Fri: easy sand dune training in Wales
Sat: SHI individual
Sun: SHI Relay

Rock Climbing 1:00:00 [3]

In The Wall with the whole fam. They have weird gradings, not being relevant to outdoors at all but was quite happy to be climbing Yurples and Reds (6-7/10). Felt stronger than last week already :)
5 PM

Running (road) 15:01 intensity: (4 @0) + (14:57 @1) 2.37 km (6:21 / km) +49m 5:45 / km
ahr:124 max:139 shoes: Asics DynaFlyte2 19

Went to Hollywood for a run in the evening. However I realised fairly quickly that my left foot was quite sore after climbing. Same pain as I've been having on and off over the summer from the too tight inov8s aggravated by standing on my toes on tiny holds. Bit annoying but decided to leave it short and not make it worse.

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