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Training Log Archive: rpwhite

In the 31 days ending Mar 31, 2020:

activity # timemileskm+mload
  Running17 12:09:59 90.68(8:03) 145.93(5:00) 8991794.4
  Orienteering2 2:53:38 10.75(16:09) 17.3(10:02) 41430c439.5
  Trail/hill Running4 2:29:28 12.25(12:12) 19.71(7:35) 542335.7
  Strength & Conditioning4 1:07:1674.0
  Stretching4 47:00
  Total23 19:27:21 113.67 182.94 185530c2643.7
  [1-5]23 18:26:14

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Tuesday Mar 31, 2020 #

5 PM

Running 1:02:23 intensity: (16 @0) + (18:27 @1) + (35:44 @2) + (7:56 @3) 10.15 km (6:09 / km) +105m 5:51 / km
ahr:128 max:155 shoes: Adidas Boston 8

Longer run tonight to explore some of the trails in Pollock Park. Nice run out with Alison.

Monday Mar 30, 2020 #

6 PM

Running 39:54 intensity: (7:49 @1) + (26:08 @2) + (5:57 @3) 6.71 km (5:57 / km) +130m 5:25 / km
ahr:130 max:151 shoes: Adidas Boston 8

Nice run round Queens Park with Alison. Feeling quite good this evening after a couple of days off.

Friday Mar 27, 2020 #

6 PM

Running 30:43 intensity: (14 @0) + (7 @1) + (6:02 @2) + (21:45 @3) + (2:35 @4) 6.53 km (4:42 / km) +75m 4:27 / km
ahr:149 max:173 shoes: Adidas Boston 8

Ran up some hills round Queen’s Park. Heavy legs but efforts up the hills.

Thursday Mar 26, 2020 #

5 PM

Running 50:01 intensity: (11 @0) + (39 @1) + (8:49 @2) + (35:41 @3) + (4:41 @4) 10.35 km (4:50 / km) +58m 4:42 / km
ahr:151 max:172 shoes: Adidas Boston 8

Solo run round to Pollock Park and back.

Strength & Conditioning 27:50 intensity: (7:41 @0) + (8:55 @1) + (8:09 @2) + (3:00 @3) + (5 @4)
ahr:116 max:163

PE with Joe

Wednesday Mar 25, 2020 #

6 PM

Running 37:47 intensity: (21 @0) + (44 @1) + (9:01 @2) + (15:41 @3) + (10:58 @4) + (1:02 @5) 6.44 km (5:52 / km) +100m 5:27 / km
ahr:154 max:193 shoes: Adidas Boston 8

Queens Park loop and hills with Alison.

Monday Mar 23, 2020 #

11 AM

Trail/hill Running 48:55 intensity: (1:45 @1) + (25:19 @2) + (21:51 @3) 8.17 km (5:59 / km) +33m 5:52 / km
ahr:139 max:159 shoes: Inov-8 X-Talon 230

Easy run round Crombie park with Alison.

Sunday Mar 22, 2020 #

1 PM

Trail/hill Running 1:18:50 intensity: (1:05 @0) + (5:22 @1) + (56:00 @2) + (16:23 @3) 9.22 km (8:33 / km) +421m 6:58 / km
ahr:134 max:160 shoes: Inov-8 X-Talon 230

Dumyat run with Alison, missed a turning on the way back down so was a bit longer than we planned.

Saturday Mar 21, 2020 #

5 PM

Running tempo 45:02 intensity: (38 @0) + (1:35 @1) + (12:40 @2) + (26:00 @3) + (4:09 @4) 9.7 km (4:39 / km) +64m 4:30 / km
ahr:147 max:171 shoes: Adidas Boston 8

10 mins warm up, 10 mins 4:40 pace, 5 mins face, 10 mins 4:30 then cool down

Strength & Conditioning 17:26 [1]
ahr:104 max:124

Some knee stuff and TRX band introduction

Friday Mar 20, 2020 #

5 PM

Running 49:58 intensity: (49 @0) + (1:41 @1) + (32:12 @2) + (15:16 @3) 8.96 km (5:35 / km) +101m 5:17 / km
ahr:136 max:162 shoes: Adidas Boston 8

nice run with Alison round Pollock Park and back, sunny and cold afternoon.

Stretching 12:00 [0]

Tuesday Mar 17, 2020 #

5 PM

Running 46:56 intensity: (1 @0) + (1:42 @1) + (33:34 @2) + (11:39 @3) 10.17 km (4:37 / km) +32m 4:33 / km
ahr:137 max:157 shoes: Adidas Boston 8

No training so run on my own again, sunny day.

Monday Mar 16, 2020 #

5 PM

Running 30:02 intensity: (13 @0) + (10 @1) + (25:23 @2) + (4:16 @3) 6.29 km (4:47 / km) +36m 4:39 / km
ahr:136 max:151 shoes: Adidas Boston 8

Sunday Mar 15, 2020 #

Event: CompassSport Cup Heat
 
11 AM

Trail/hill Running warm up/down 9:01 intensity: (26 @1) + (6:29 @2) + (2:06 @3) 1.23 km (7:21 / km) +40m 6:20 / km
ahr:137 max:151 shoes: Inov-8 OROC 280

Orienteering 2:00:02 intensity: (2:57 @1) + (1:00:47 @2) + (51:46 @3) + (4:32 @4) 9.83 km (12:13 / km) +383m 10:13 / km
ahr:142 max:181 30c shoes: Inov-8 OROC 280

CompassSport Cup
Errochty, brown course, missed 2nd last control as had run out of mental processing power to realise I needed to punch it. Slow across the ground but no major mistakes.
3 PM

Trail/hill Running 12:42 intensity: (19 @1) + (7:02 @2) + (4:13 @3) + (1:08 @4) 1.09 km (11:37 / km) +47m 9:33 / km
ahr:142 max:166 shoes: Inov-8 OROC 280

Collecting controls

Saturday Mar 14, 2020 #

Event: Scottish Middle Distance Championships
 
11 AM

Running warm up/down 10:51 intensity: (32 @0) + (2:40 @1) + (7:39 @2) 1.76 km (6:09 / km) +16m 5:54 / km
ahr:125 max:141 shoes: Inov-8 OROC 280

Orienteering 53:36 intensity: (6:46 @1) + (19:39 @2) + (13:13 @3) + (13:58 @4) 7.47 km (7:10 / km) +31m 7:02 / km
ahr:144 max:177 shoes: Inov-8 OROC 280

Scottish Middle Distance orienteering champs

Thursday Mar 12, 2020 #

5 PM

Running 1:00:17 intensity: (9 @0) + (26 @1) + (39:00 @2) + (20:42 @3) 12.08 km (4:59 / km) +47m 4:54 / km
ahr:140 max:154 shoes: Adidas Boston 8

Heavy legs tonight definite DOMS here

Wednesday Mar 11, 2020 #

5 PM

Strength & Conditioning 20:00 [1]

2 sets of 20 reps

Stretching 15:00 [0]

Tuesday Mar 10, 2020 #

7 PM

Running 57:22 intensity: (2:32 @1) + (16:55 @2) + (32:51 @3) + (5:04 @4) 11.85 km (4:51 / km) +6m 4:50 / km
ahr:147 max:179 shoes: Adidas Boston 8

2 x 3 laps of estuary square at fast pace. Then 10 x 60m sprints.

Monday Mar 9, 2020 #

5 PM

Running 30:12 intensity: (22 @0) + (15 @1) + (14:26 @2) + (15:03 @3) + (6 @4) 6.2 km (4:52 / km) +28m 4:46 / km
ahr:141 max:163 shoes: Adidas Boston 8

Raining. Miserable.

Thursday Mar 5, 2020 #

6 PM

Running 1:05:40 intensity: (29 @0) + (1:28 @1) + (13:37 @2) + (46:09 @3) + (3:57 @4) 14.5 km (4:32 / km) +53m 4:27 / km
ahr:148 max:171 shoes: Adidas Boston 8

PLS G1 steady run, south Liverpool tour route

Wednesday Mar 4, 2020 #

5 PM

Strength & Conditioning 2:00 [1]

2 sets of 20 reps of stuff

Stretching 10:00 [0]

Tuesday Mar 3, 2020 #

6 PM

Running 52:44 intensity: (22 @0) + (43 @1) + (14:11 @2) + (30:49 @3) + (6:39 @4) 12.72 km (4:09 / km) +7m 4:08 / km
ahr:150 max:171 shoes: Adidas Boston 8

PLS all club session, 9 continuous laps of estuary square. Fast.

Monday Mar 2, 2020 #

4 PM

Running 30:01 intensity: (29 @0) + (18 @1) + (4:22 @2) + (24:42 @3) + (10 @4) 6.32 km (4:45 / km) +15m 4:42 / km
ahr:149 max:163 shoes: Adidas Boston 8

Stretching 10:00 [0]

Sunday Mar 1, 2020 #

1 PM

Running 30:06 intensity: (15 @0) + (7:45 @1) + (22:06 @2) 5.21 km (5:47 / km) +28m 5:38 / km
ahr:124 max:138 shoes: Adidas Boston 8

Easy run with Alison to help with knee recovery. Nice and sunny out but still windy. Felt like spring!

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