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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Dec 31, 2016:

activity # timemileskm+mload
  Running32 21:51:22 166.8(7:52) 268.43(4:53) 25263127.6
  Orienteering3 4:08:26 25.18(9:52) 40.52(6:08) 100239 /41c95%939.8
  Total33 25:59:48 191.98(8:08) 308.95(5:03) 352839 /41c95%4067.4
  [1-5]33 24:55:48
averages - weight:65.8kg

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Saturday Dec 31, 2016 #

11 AM

Running warm up/down 10:14 [2] 2.07 km (4:57 / km) +18m 4:44 / km
shoes: VJ Bold

Orienteering race 47:47 [4] *** 10.09 km (4:44 / km) +171m 4:22 / km
spiked:27/27c shoes: VJ Bold

EM League Brown @ Martinshaw

Mainly in the National Forest parts which is now maturing and pretty runnable. basically like a new area to me. Not the most technical but it was an enjoyable run around without a single bramble scratch but plenty of mud. No real errors to talk about.

http://www.leioc.routegadget.co.uk/rg2/index.php#1...

Running warm up/down 12:59 [1] 2.38 km (5:27 / km) +26m 5:10 / km
shoes: VJ Bold

Friday Dec 30, 2016 #

3 PM

Running 44:08 intensity: (25 @0) + (1:26 @1) + (12:48 @2) + (28:52 @3) + (37 @4) 10.31 km (4:17 / km) +113m 4:03 / km
ahr:140 max:157 weight:66.2kg shoes: Skechers Go Run 4

Road run at dusk in the thick fog. Out to Cauldwell, into Mansfield and back along the A38.

Thursday Dec 29, 2016 #

10 AM

Running 1:20:39 intensity: (27 @0) + (34 @1) + (23:29 @2) + (54:17 @3) + (1:52 @4) 18.55 km (4:21 / km) +146m 4:11 / km
ahr:143 max:157 shoes: Skechers Go Run 4

On the trails. Chilly but beautiful morning.

Wednesday Dec 28, 2016 #

1 PM

Running 56:35 intensity: (45 @0) + (1:30 @1) + (30:15 @2) + (23:48 @3) + (17 @4) 12.75 km (4:26 / km) +123m 4:14 / km
ahr:138 max:155 shoes: Asics Gel - Fuji Racer 3

Rez, Maun Valley and Caudwell. Feeling better.

Tuesday Dec 27, 2016 #

2 PM

Running 37:14 [2] 7.36 km (5:04 / km) +53m 4:53 / km
(sick) shoes: Skechers Go Run 4

Steady plod, still not feeling 100%.

Saturday Dec 24, 2016 #

11 AM

Running 28:30 [1] 6.0 km (4:45 / km) +14m 4:42 / km
ahr:129 max:195 (sick) shoes: Brooks Pure Grit

Plod arouund the Rez and Lawn.

Thursday Dec 22, 2016 #

Note
weight:65.5kg (sick)

Bugger - thought I had managed to avoid it all.

Wednesday Dec 21, 2016 #

6 AM

Running 33:07 intensity: (32 @0) + (3:40 @1) + (20:38 @2) + (6:42 @3) + (1:35 @4) 6.94 km (4:46 / km) +57m 4:35 / km
ahr:135 max:163 shoes: Skechers Go Run 4

5 PM

Running 29:26 intensity: (5:30 @0) + (2:25 @1) + (18:31 @2) + (2:08 @3) + (52 @4) 5.0 km (5:53 / km) +166m 5:03 / km
ahr:125 max:164 shoes: Skechers Go Run 4

Tuesday Dec 20, 2016 #

7 AM

Running 22:58 intensity: (12 @0) + (1:35 @1) + (4:06 @2) + (9:50 @3) + (4:31 @4) + (2:44 @5) 5.09 km (4:31 / km) +50m 4:18 / km
ahr:148 max:179 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 20:00 [2] 4.01 km (4:59 / km) +178m 4:05 / km
ahr:176 max:208 shoes: Adidas Adizero Takumi Sen 2

Running race 16:27 intensity: (1:46 @0) + (18 @1) + (7 @2) + (18 @3) + (2:44 @4) + (11:14 @5) 5.0 km (3:17 / km) +25m 3:13 / km
ahr:173 max:196 shoes: Adidas Adizero Takumi Sen 2

Coaches 5km Handicap

Kris had me worried in the first 2km that i could be beaten by someone dressed as Olaf. However, I pulled out a sizable lead up the long hill on Penny Emma Way and A38. Put the burners down in the last km when I realised my own course record could be up for grabs. New record by 9s, which I did 2 years ago. 35 and still getting quicker. Calf tightened a little but not too badly.

Running warm up/down 21:42 intensity: (28 @1) + (19 @2) + (53 @3) + (1:20 @4) + (18:42 @5) 4.38 km (4:57 / km) +4m 4:56 / km
ahr:172 max:184 shoes: Adidas Adizero Takumi Sen 2

Monday Dec 19, 2016 #

7 AM

Running 47:04 intensity: (1:02 @0) + (6:02 @1) + (29:26 @2) + (5:42 @3) + (3:03 @4) + (1:49 @5) 9.54 km (4:56 / km) +171m 4:32 / km
ahr:135 max:181 shoes: Skechers Go Run 4

5 PM

Running 54:57 intensity: (35 @0) + (3:18 @1) + (39:59 @2) + (9:47 @3) + (1:18 @4) 12.01 km (4:35 / km) +12m 4:33 / km
ahr:135 max:169 shoes: Skechers Go Run 4

Easy out and back to Holme Pierrepont, calf started complaining about the hard surface after half and hour.

Sunday Dec 18, 2016 #

11 AM

Running warm up/down 9:14 intensity: (2:46 @0) + (2:36 @1) + (2:46 @2) + (1:06 @3) 1.56 km (5:56 / km) +2m 5:54 / km
ahr:114 max:148 shoes: Inov8 X Talon 212 (5)

Orienteering race 29:26 intensity: (24 @0) + (18 @1) + (10 @2) + (16 @3) + (25:46 @4) + (2:32 @5) 7.08 km (4:09 / km) +54m 4:00 / km
ahr:162 max:172 shoes: Inov8 X Talon 212 (5)

Walesby

Club champs handicapped start/course. First to cross the line was club champion. Ran as M35 despite Andy believing that it would give me an easy win, that turned out not to be the case. Really enjoyed the chase and was overtaking people regularly. Towards the end passed Janet E and Michael N and thought that may be enough. It wasn't, Simon E (M60) had finished over two mins before me, not a chance he could have been caught. I would have had to have averaged 3:48min/km, 3:31 had I run as an M21. Fair play to Simon.

http://www.noc-uk.org/gadget/rg2/index.php#173&cou...

Running warm up/down 12:00 [1] 2.2 km (5:27 / km) +20m 5:13 / km
shoes: Inov8 X Talon 212 (5)

Saturday Dec 17, 2016 #

10 AM

Running 1:42:32 intensity: (2:23 @0) + (4:32 @1) + (26:14 @2) + (45:52 @3) + (12:30 @4) + (11:01 @5) 19.57 km (5:14 / km) +270m 4:54 / km
ahr:147 max:189 shoes: Asics Gel - Fuji Racer 3

Friday Dec 16, 2016 #

7 AM

Running 23:16 intensity: (57 @0) + (1:00 @1) + (6:59 @2) + (14:20 @3) 5.03 km (4:37 / km) +42m 4:26 / km
ahr:139 max:154 shoes: Skechers Go Run 4

Thursday Dec 15, 2016 #

7 AM

Running 22:39 intensity: (41 @0) + (41 @1) + (2:32 @2) + (17:36 @3) + (1:09 @4) 4.84 km (4:41 / km) +38m 4:30 / km
ahr:143 max:156 shoes: Skechers Go Run 4

5 PM

Running 49:38 intensity: (25:18 @0) + (3:08 @1) + (18:35 @2) + (2:19 @3) + (18 @4) 5.0 km (9:55 / km) +167m 8:30 / km
ahr:105 max:167 shoes: Skechers Go Run 4

Tuesday Dec 13, 2016 #

12 PM

Running 25:15 intensity: (9:59 @0) + (56 @1) + (41 @2) + (41 @3) + (1:09 @4) + (11:49 @5) 5.52 km (4:34 / km) +5m 4:33 / km
ahr:176 max:197 shoes: Skechers Go Run 4

Monday Dec 12, 2016 #

5 PM

Running 26:16 intensity: (46 @0) + (22:29 @1) + (3:01 @2) 5.18 km (5:05 / km) +11m 5:01 / km
ahr:118 max:133 shoes: Skechers Go Run 4

Sunday Dec 11, 2016 #

9 AM

Orienteering race 2:51:13 intensity: (1:35 @0) + (26 @1) + (34:23 @2) + (20:19 @3) + (1:11:12 @4) + (43:18 @5) *** 23.34 km (7:20 / km) +777m 6:17 / km
ahr:168 max:202 spiked:12/14c (injured) shoes: Inov8 X Talon 212 (5)

Peak Raid 3 R4 at Crowden

With my iffy calf I decided that I would give this a go and needed a min of 435 points for the series win. I just took it conservatively and made sure that there was no requirement for a fast finish. I got 480 with enough time for an easy jog home. The 500 would have been easily doable if not injured. A couple of 1-2 min misses. Calf tightened on the very first climb but after that was ok. Hips, hammies, and quads all suffering towards the end which is probably to protect my calf.

http://www.syo.routegadget.co.uk/rg2/#138&course=1...

Saturday Dec 10, 2016 #

2 PM

Running 1:03:41 [2] 11.56 km (5:30 / km) +148m 5:11 / km
(injured) shoes: Skechers Go Run 4

Run out in Whitby on terrain more similar to tomorrow. Calf fine in the mud on the flats, it was the downs, and more so the ups where I was feeling it.

Friday Dec 9, 2016 #

7 AM

Running 25:13 intensity: (40 @0) + (1:48 @1) + (5:51 @2) + (16:54 @3) 4.98 km (5:04 / km) +38m 4:53 / km
ahr:139 max:152 (injured) shoes: Skechers Go Run 4

Little test jog. Calf still very tight, sore and edgy.

Tuesday Dec 6, 2016 #

7 AM

Running 33:22 intensity: (26 @0) + (2:07 @1) + (29:10 @2) + (1:39 @3) 6.96 km (4:48 / km) +19m 4:44 / km
ahr:132 max:143 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running 28:57 intensity: (2:44 @0) + (16:55 @1) + (3:46 @2) + (2:49 @3) + (2:43 @4) 5.35 km (5:25 / km) +34m 5:15 / km
ahr:121 max:163 (injured) shoes: Adidas Adizero Takumi Sen 2

Mile reps, calf really tightened from the start so abandoned and hobbled/walked back.

Monday Dec 5, 2016 #

7 AM

Running 12:06 intensity: (29 @0) + (56 @1) + (3:39 @2) + (2:43 @3) + (2:38 @4) + (1:41 @5) 2.33 km (5:11 / km) +20m 4:58 / km
ahr:146 max:180 shoes: Skechers Go Run 4

Running 3:54 intensity: (9 @0) + (28 @1) + (1:27 @2) + (26 @3) + (1:24 @4) 0.81 km (4:48 / km) +3m 4:43 / km
ahr:141 max:165 shoes: Skechers Go Run 4

1 PM

Running 29:20 intensity: (15 @0) + (41 @1) + (26:59 @2) + (1:25 @3) 6.62 km (4:26 / km) +8m 4:24 / km
ahr:132 max:146 shoes: Skechers Go Run 4

5 PM

Running 1:00 intensity: (13 @1) + (17 @2) + (30 @3) 0.27 km (3:45 / km)
ahr:136 max:150 shoes: Skechers Go Run 4

Running 23:10 intensity: (3:27 @1) + (15:07 @2) + (3:24 @3) + (1:07 @4) + (5 @5) 4.47 km (5:11 / km) +16m 5:06 / km
ahr:133 max:174 shoes: Skechers Go Run 4

Sunday Dec 4, 2016 #

10 AM

Running warm up/down 3:55 intensity: (10 @0) + (1:44 @1) + (32 @2) + (1:29 @3) 0.52 km (7:34 / km) +4m 7:17 / km
ahr:127 max:154 shoes: Adidas Adizero Takumi Sen 2

Running race 28:41 intensity: (7 @1) + (7 @2) + (8 @3) + (1:18 @4) + (27:01 @5) 7.95 km (3:37 / km) +56m 3:29 / km
ahr:173 max:180 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 26:55 intensity: (5 @0) + (19 @1) + (11:53 @2) + (8:38 @3) + (3:26 @4) + (2:34 @5) 3.05 km (8:50 / km) +18m 8:34 / km
ahr:165 max:186 shoes: Adidas Adizero Takumi Sen 2

Saturday Dec 3, 2016 #

8 AM

Running 19:42 intensity: (17 @0) + (1:39 @1) + (12:04 @2) + (5:42 @3) 4.2 km (4:41 / km) +52m 4:25 / km
ahr:135 max:143 shoes: Skechers Go Run 4

Running 17:07 intensity: (9 @0) + (16 @1) + (15 @2) + (18 @3) + (7:26 @4) + (8:43 @5) 5.05 km (3:23 / km) +36m 3:16 / km
ahr:168 max:181 shoes: Skechers Go Run 4

Running 26:07 intensity: (44 @0) + (5:54 @1) + (11:45 @2) + (6:26 @3) + (1:18 @4) 5.39 km (4:51 / km) +15m 4:47 / km
ahr:133 max:160 shoes: Skechers Go Run 4

Friday Dec 2, 2016 #

7 AM

Running 14:15 intensity: (1:06 @1) + (12:30 @2) + (39 @3) 2.88 km (4:57 / km) +20m 4:47 / km
ahr:132 max:142 shoes: Skechers Go Run 4

Running 2:46 intensity: (17 @0) + (20 @1) + (2:09 @2) 0.53 km (5:11 / km) +4m 5:00 / km
ahr:124 max:133 shoes: Skechers Go Run 4

5 PM

Running 1:36 intensity: (13 @0) + (26 @1) + (57 @2) 0.38 km (4:15 / km)
ahr:124 max:139 shoes: Skechers Go Run 4

Running 22:19 intensity: (15 @0) + (9:20 @1) + (12:44 @2) 4.58 km (4:52 / km) +16m 4:47 / km
ahr:125 max:139 shoes: Skechers Go Run 4

Thursday Dec 1, 2016 #

7 AM

Running 21:31 intensity: (30 @0) + (28 @1) + (4:04 @2) + (15:32 @3) + (57 @4) 4.7 km (4:35 / km) +31m 4:26 / km
ahr:142 max:159 shoes: Skechers Go Run 4

Running 2:42 intensity: (1 @0) + (35 @1) + (5 @2) + (1:13 @3) + (48 @4) 0.48 km (5:35 / km) +3m 5:25 / km
ahr:145 max:168 shoes: Skechers Go Run 4

5 PM

Running long 1:56:13 intensity: (33 @0) + (2:22 @1) + (37:35 @2) + (1:00:07 @3) + (15:36 @4) 25.1 km (4:38 / km) +274m 4:23 / km
ahr:143 max:169 shoes: Skechers Go Run 4

Will be a struggle to fit in a long run at the weekend so swapped to today to claw big some running time.

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