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Training Log Archive: Rich

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Running30 16:49:19 121.25(8:19) 195.14(5:10) 1606
  Orienteering7 4:32:51 31.93(8:33) 51.39(5:19) 781
  Cross Training2 1:46:06 5.02(21:09) 8.07(13:09)
  Total33 23:08:16 158.2(8:47) 254.6(5:27) 2387
  [1-5]33 22:46:43

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Monday Sep 30, 2019 #

7 AM

Running 26:40 intensity: (1:11 @0) + (5:10 @1) + (14:41 @2) + (5:38 @3) 5.35 km (4:59 / km) +25m 4:52 / km
ahr:131 max:150 shoes: Adidas Boost DPR

5 PM

Running 54:05 intensity: (1:07 @0) + (7:33 @1) + (39:03 @2) + (6:12 @3) + (10 @4) 10.46 km (5:10 / km) +157m 4:49 / km
ahr:131 max:157 shoes: Inov8 Trailtalon 250

Easy with a set of 10 ~15s hill reps

Sunday Sep 29, 2019 #

11 AM

Running 10:45 intensity: (34 @0) + (2:01 @1) + (6:42 @2) + (1:28 @3) 2.17 km (4:57 / km) +3m 4:55 / km
ahr:129 max:147

Orienteering intervals 42:42 intensity: (10 @0) + (9 @1) + (12 @2) + (4:41 @3) + (37:30 @4) 9.81 km (4:21 / km)
ahr:158 max:167 shoes: Inov8 X Talon 212 (6)

Retford Urban

Straigh forward but ran it as an interval session of 4min / 1min

Running 12:48 intensity: (11:07 @1) + (1:41 @2) 2.06 km (6:13 / km)
ahr:122 max:131

Saturday Sep 28, 2019 #

12 PM

Orienteering 1:01:26 intensity: (52 @0) + (1:00 @1) + (10:03 @2) + (36:28 @3) + (13:03 @4) 11.9 km (5:10 / km) +133m 4:53 / km
ahr:146 max:163 shoes: Inov8 X Talon 212 (6)

Uni reccy
5 PM

Running 1:01:26 intensity: (17 @0) + (4:46 @1) + (52:30 @2) + (3:53 @3) 12.19 km (5:02 / km) +60m 4:55 / km
ahr:132 max:147 shoes: Inov8 Trailtalon 250

Trails

Thursday Sep 26, 2019 #

7 PM

Cross Training 54:17 intensity: (2:06 @0) + (11:18 @1) + (5:05 @2) + (16:12 @3) + (17:49 @4) + (1:47 @5) 4.13 km (13:08 / km)
ahr:142 max:172 shoes: Adidas Adizero Adios (5) - Blu

5 a side


Very competitive tonight.

Wednesday Sep 25, 2019 #

8 AM

Running 33:44 intensity: (42 @0) + (2:33 @1) + (18:58 @2) + (11:31 @3) 7.14 km (4:43 / km) +27m 4:38 / km
ahr:135 max:152

6 PM

Running hills 39:01 intensity: (24 @0) + (12:52 @1) + (11:31 @2) + (4:30 @3) + (9:11 @4) + (33 @5) 6.22 km (6:16 / km) +263m 5:11 / km
ahr:136 max:169 shoes: Adidas Terrex Agravic Speed

6 x hill reps to the tower at bradgate until light was all but gone.

Tuesday Sep 24, 2019 #

7 PM

Running 39:25 intensity: (17 @0) + (10:37 @1) + (27:07 @2) + (1:24 @3) 8.04 km (4:54 / km) +39m 4:47 / km
ahr:127 max:147

Monday Sep 23, 2019 #

7 AM

Running 24:32 intensity: (35 @0) + (2:09 @1) + (9:22 @2) + (12:26 @3) 4.84 km (5:04 / km) +23m 4:57 / km
ahr:137 max:151

5 PM

Running 37:38 intensity: (30 @0) + (2:36 @1) + (26:41 @2) + (7:51 @3) 7.89 km (4:46 / km) +132m 4:24 / km
ahr:134 max:147

Sunday Sep 22, 2019 #

9 AM

Running 23:56 intensity: (4:50 @1) + (15:13 @2) + (3:46 @3) + (7 @4) 3.32 km (7:13 / km) +123m 6:05 / km
ahr:131 max:155

Orienteering 1:07:09 intensity: (3 @0) + (11 @1) + (9 @2) + (1:24 @3) + (1:02:50 @4) + (2:32 @5) 10.44 km (6:26 / km) +350m 5:31 / km
ahr:163 max:169 shoes: VJ Bold (2)

VHI individual

Technically just a few small errors at 3 (20s), 6 (20s) and 13 (45s). Didn't have much on the uphills. The steep decent on 11 was fun, slipped and landed on my ass sliding at speed down the hill. Just let it go and enjoyed the ride flew down quicker than i could run down.

Running 13:04 intensity: (5 @0) + (7:37 @1) + (5:22 @2) 2.08 km (6:17 / km) +11m 6:08 / km
ahr:123 max:133

Saturday Sep 21, 2019 #

Event: Veteran Home internationals
 
11 AM

Running 17:26 intensity: (4:30 @0) + (5:22 @1) + (4:45 @2) + (2:40 @3) + (9 @4) 2.03 km (8:37 / km) +13m 8:20 / km
ahr:117 max:155

Orienteering 27:46 intensity: (9 @1) + (9 @2) + (28 @3) + (5:02 @4) + (21:58 @5) 5.46 km (5:05 / km) +12m 5:02 / km
ahr:169 max:179 shoes: Inov8 X Talon 212 (6)

VHIs. Good run, much better than last week and moving decent. Out 5th, back 2nd, dominant day for England.

Running 16:52 intensity: (13:42 @1) + (3:10 @2) 2.64 km (6:23 / km)
ahr:122 max:137

Friday Sep 20, 2019 #

9 AM

Running 46:57 intensity: (26 @0) + (6:25 @1) + (28:45 @2) + (11:21 @3) 9.47 km (4:57 / km) +88m 4:44 / km
ahr:133 max:150 shoes: Adidas Boost DPR

Easy morning jog.

Thursday Sep 19, 2019 #

7 AM

Running 21:11 intensity: (26 @0) + (1:30 @1) + (10:43 @2) + (8:32 @3) 4.52 km (4:41 / km) +23m 4:34 / km
ahr:136 max:147 shoes: NB Fresh Foam Zante Pursuit

ITW
5 PM

Running 47:55 intensity: (42 @0) + (5:01 @1) + (36:11 @2) + (6:01 @3) 9.17 km (5:13 / km) +149m 4:50 / km
ahr:133 max:151 shoes: NB Fresh Foam Zante Pursuit

Extended HFW with a set of 10 hill sprints.

Wednesday Sep 18, 2019 #

7 AM

Running 28:51 intensity: (39 @0) + (3:13 @1) + (24:35 @2) + (24 @3) 5.36 km (5:23 / km) +21m 5:17 / km
ahr:129 max:140 shoes: NB Fresh Foam Zante Pursuit

ITW
5 PM

Running 26:29 intensity: (11 @0) + (3:08 @1) + (18:34 @2) + (4:36 @3) 5.25 km (5:02 / km) +29m 4:54 / km
ahr:132 max:150 shoes: NB Fresh Foam Zante Pursuit

HFW to the Leisure centre

Tuesday Sep 17, 2019 #

7 AM

Running 41:06 intensity: (19 @0) + (1:36 @1) + (5:53 @2) + (32:03 @3) + (1:15 @4) 8.79 km (4:40 / km) +42m 4:34 / km
ahr:144 max:156 shoes: Adidas Adizero Adios (5) - Blu

ITW. First train cancelled so got a bonus 20mins.
5 PM

Running 21:55 intensity: (14 @0) + (2:16 @1) + (13:03 @2) + (6:22 @3) 4.64 km (4:44 / km) +2m 4:43 / km
ahr:134 max:151

Running 33:03 intensity: (6 @0) + (20 @1) + (7:31 @2) + (18:42 @3) + (6:24 @4) 7.75 km (4:16 / km)
ahr:146 max:161 shoes: Adidas Adizero Adios (5) - Blu

Track. 10 x 600m T (200 jog), nice and controlled.

Running 20:08 intensity: (5 @0) + (5:47 @1) + (14:16 @2) 3.87 km (5:12 / km)
ahr:127 max:136

Monday Sep 16, 2019 #

6 AM

Running 29:23 intensity: (22 @0) + (44 @1) + (9:03 @2) + (19:14 @3) 5.82 km (5:03 / km) +27m 4:56 / km
ahr:139 max:148 shoes: NB Fresh Foam Zante Pursuit

Pre work jog
7 PM

Running 41:19 intensity: (26 @0) + (11:12 @1) + (19:26 @2) + (10:15 @3) 7.43 km (5:34 / km) +173m 4:59 / km
ahr:132 max:154 shoes: Inov8 X Talon 212 (6)

Post CPD session in Leicester jog around Bradgate Park with a head torch.

Sunday Sep 15, 2019 #

12 PM

Running 13:35 intensity: (23 @0) + (3:25 @1) + (1:25 @2) + (7:43 @3) + (39 @4) 1.44 km (9:26 / km) +81m 7:21 / km
ahr:136 max:157

Orienteering 42:07 intensity: (1 @0) + (10 @1) + (9 @2) + (33 @3) + (21:51 @4) + (19:23 @5) 6.28 km (6:42 / km) +226m 5:41 / km
ahr:166 max:174 shoes: Adidas Terrex Agravic Speed

BOC Middle @ Chinley Churn

Not a great day. Open the car boot to find I had chucked my addidas trail shoes in the car and not with inov8s. Grip was decent on the flatter stuff but rubbish on the steep damp grass and wet rock which made downhill running harder than usual.

Lost ~1min each at 9 and 18 (confused by the unmapped fence) and around 3mins in total. Uphills were a major grind showing up my total lack of fitness. 16th
7 PM

Running 30:08 intensity: (16 @0) + (52 @1) + (27:47 @2) + (1:13 @3) 6.37 km (4:44 / km) +12m 4:41 / km
ahr:134 max:143

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend
 
10 AM

Running 2:46 intensity: (1:03 @1) + (43 @2) + (1:00 @3) 0.43 km (6:22 / km)
ahr:135 max:152

Orienteering race 15:37 [5] 3.8 km (4:07 / km) +20m 4:00 / km
shoes: Adidas Adizero Adios (5) - Blu

C Final as a N/C

Much more of a grind and got a stitch. lost time in my route to 3 but otherwise reasonably clean, but very slow. Nothing uphill at all.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Adidas Adizero Adios (5) - Blu

1 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Adidas Adizero Adios (5) - Blu

Orienteering race 16:04 [4] 3.7 km (4:21 / km) +40m 4:07 / km
shoes: Adidas Adizero Adios (5) - Blu

BOC Sprint at Loughborough Uni

Easy and the start and moving better than expected but it became more of a grind when the lactic acid started building at ~no8. MP'ed at 10 and made silly little errors at 13 (~10s), and 16 (~15s) and a big error at 23 (~30s). Pace also really dropped through the last few.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Adidas Adizero Adios (5) - Blu

Thursday Sep 12, 2019 #

7 PM

Cross Training 51:49 intensity: (12:27 @1) + (6:34 @2) + (9:33 @3) + (15:38 @4) + (7:37 @5) 3.94 km (13:10 / km)
ahr:146 max:177 shoes: Adidas Terrex Agravic Speed

5-a-side

Wednesday Sep 11, 2019 #

6 PM

Running 37:23 intensity: (36 @0) + (7:48 @1) + (23:09 @2) + (5:50 @3) 7.47 km (5:00 / km) +35m 4:53 / km
ahr:131 max:148 shoes: Adidas Boost DPR

Tuesday Sep 10, 2019 #

7 PM

Running 26:05 intensity: (42 @0) + (1:07 @1) + (16:40 @2) + (7:36 @3) 5.39 km (4:50 / km)
ahr:133 max:145 shoes: Adidas Adizero Adios (5) - Blu

Tired plod

Monday Sep 9, 2019 #

6 PM

Running 36:06 intensity: (36 @0) + (9:17 @1) + (21:28 @2) + (4:45 @3) 7.31 km (4:56 / km) +19m 4:52 / km
ahr:130 max:145 shoes: NB Fresh Foam Zante Pursuit

Easy jogging

Sunday Sep 8, 2019 #

5 PM

Running 36:42 intensity: (29 @0) + (4:11 @1) + (25:14 @2) + (6:48 @3) 7.99 km (4:36 / km) +12m 4:34 / km
ahr:133 max:144

Saturday Sep 7, 2019 #

Event: Senior Home Internationals 2019
 
3 PM

Running 19:54 intensity: (25 @0) + (2:26 @1) + (10:35 @2) + (6:28 @3) 4.03 km (4:56 / km) +17m 4:50 / km
ahr:134 max:151 shoes: NB Fresh Foam Zante Pursuit

Still sore knee but not painful so able to do something. Felt quite tired towards the end.

Wednesday Sep 4, 2019 #

7 PM

Running 1:01 intensity: (46 @0) + (15 @1) 0.2 km (5:11 / km)
ahr:92 max:110 (injured) shoes: NB Fresh Foam Zante Pursuit

Knee getting better but 200m in there was quite a few uncomfortable twingers so think it needs another couple of days.

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