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Training Log Archive: Rich

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Running17 7:56:57 57.57(8:17) 92.66(5:09) 694
  Orienteering5 5:36:16 34.56(9:44) 55.61(6:03) 439
  Strength and Conditioning1 30:00
  Total19 14:03:13 92.13 148.27 1133
  [1-5]19 13:43:26

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Monday Dec 31, 2018 #

11 AM

Running 46:26 intensity: (28 @0) + (7:15 @1) + (35:14 @2) + (3:29 @3) 9.35 km (4:58 / km) +79m 4:46 / km
ahr:130 max:145 shoes: Brooks Pure Grit

Sunday Dec 30, 2018 #

11 AM

Running warm up/down 13:13 intensity: (1:00 @0) + (2:07 @1) + (6:12 @2) + (3:54 @3) 2.52 km (5:15 / km) +22m 5:02 / km
ahr:130 max:149 shoes: VJ Bold (2)

Orienteering race 1:02:29 intensity: (21 @0) + (10 @1) + (57 @2) + (17:56 @3) + (43:05 @4) 11.82 km (5:17 / km) +155m 4:58 / km
ahr:156 max:168 (sick) shoes: VJ Bold (2)

EML at Martinshaw - Brown

Felt really hard work with running over the last couple of days in my head and head cold still causing issues. \Technically rusty and lost significant time on a couple of controls. 75s at 11 and 90s at 19 plus quite a few other little bits adding up to ~4:30. Lots of brambles. Really tired and slowed after the mistake at 19.

https://www.leioc.routegadget.co.uk/rg2/#227&route...

Running warm up/down 14:35 intensity: (6:40 @0) + (7:24 @1) + (25 @2) + (1 @3) + (1 @4) + (4 @5) 1.14 km (12:50 / km) +33m 11:12 / km
ahr:136 max:247 shoes: VJ Bold (2)

Saturday Dec 29, 2018 #

8 AM

Running warm up/down 20:05 intensity: (31 @1) + (31 @2) + (17:55 @3) + (1:08 @4) 4.22 km (4:46 / km) +33m 4:35 / km
ahr:148 max:157 shoes: Inov8 Trailtalon 250

Up to Brierly for Park Run. Knee was initially sore but soon wore off.

Running tempo 18:23 intensity: (28 @1) + (3:28 @4) + (14:27 @5) 5.07 km (3:38 / km) +34m 3:31 / km
ahr:171 max:179 shoes: Inov8 Trailtalon 250

Plod around Brierley Park run with cotton wool head. Knee all good but even this pace felt quite hard work towards the end.

Running warm up/down 24:22 intensity: (2:53 @1) + (21:29 @2) 4.47 km (5:27 / km) +11m 5:23 / km
ahr:129 max:139 shoes: Inov8 Trailtalon 250

Friday Dec 28, 2018 #

9 AM

Running 3:04 intensity: (17 @0) + (23 @1) + (33 @2) + (1:51 @3) 0.62 km (4:59 / km) +4m 4:50 / km
ahr:133 max:145 shoes: Inov8 X Talon 212 (5)

Orienteering 1:16:55 intensity: (35 @0) + (3:25 @1) + (11:15 @2) + (59:29 @3) + (2:11 @4) 12.96 km (5:56 / km) +108m 5:42 / km
ahr:145 max:160 (sick) shoes: Inov8 X Talon 212 (5)

Control checking at Sherwood Forest. Sinus's blocked so feeling a bit dizzy and unco-ordinated

Running 5:09 intensity: (1:48 @1) + (2:08 @2) + (1:13 @3) 1.05 km (4:55 / km)
ahr:131 max:143 shoes: Inov8 X Talon 212 (5)

Thursday Dec 27, 2018 #

11 AM

Running 42:24 intensity: (9 @0) + (53 @1) + (11:28 @2) + (29:16 @3) + (38 @4) 8.89 km (4:46 / km) +40m 4:40 / km
ahr:142 max:157 shoes: Inov8 Trailtalon 250

6 PM

Strength and Conditioning 30:00 [1]

Monday Dec 24, 2018 #

12 PM

Running 41:59 intensity: (33 @0) + (5:35 @1) + (26:45 @2) + (9:06 @3) 8.56 km (4:54 / km) +117m 4:36 / km
ahr:133 max:150 shoes: Brooks Pure Grit

Sunday Dec 23, 2018 #

10 AM

Running 1:09 [0] 0.2 km (5:42 / km)
shoes: Inov8 X Talon 212 (5)

Running warm up/down 16:51 intensity: (1:23 @0) + (5:38 @1) + (8:48 @2) + (1:02 @3) 2.2 km (7:39 / km) +1m 7:38 / km
ahr:123 max:144 shoes: Inov8 X Talon 212 (5)

Orienteering race 32:49 intensity: (1 @0) + (46 @1) + (18 @2) + (20:14 @3) + (9:30 @4) + (2:00 @5) 7.17 km (4:35 / km) +60m 4:24 / km
ahr:152 max:173 shoes: Inov8 X Talon 212 (5)

Running warm up/down 12:34 intensity: (1 @0) + (6:58 @1) + (5:35 @2) 2.07 km (6:04 / km)
ahr:125 max:138 shoes: Inov8 X Talon 212 (5)

Saturday Dec 22, 2018 #

3 PM

Running 26:56 intensity: (56 @1) + (12:33 @2) + (13:27 @3) 5.6 km (4:48 / km)
ahr:138 max:147 shoes: NB Fresh Foam Zante V2

Thursday Dec 20, 2018 #

7 AM

Running 27:31 intensity: (25 @0) + (4:47 @1) + (3:04 @2) + (12:43 @3) + (6:32 @4) 4.9 km (5:37 / km) +23m 5:29 / km
ahr:141 max:162 shoes: NB Fresh Foam Zante V2

5 PM

Running 21:59 intensity: (10 @0) + (1:18 @1) + (2:13 @2) + (17:36 @3) + (42 @4) 4.63 km (4:45 / km) +136m 4:08 / km
ahr:144 max:157 shoes: NB Fresh Foam Zante V2

Wednesday Dec 19, 2018 #

7 AM

Running 23:44 intensity: (51 @0) + (23 @1) + (52 @2) + (17:41 @3) + (3:57 @4) 4.91 km (4:50 / km) +11m 4:47 / km
ahr:147 max:158 shoes: NB Fresh Foam Zante V2

6 PM

Running 21:23 intensity: (14 @0) + (50 @1) + (2:21 @2) + (16:06 @3) + (1:52 @4) 4.84 km (4:25 / km) +5m 4:24 / km
ahr:144 max:158 shoes: NB Fresh Foam Zante V2

Sunday Dec 16, 2018 #

12 PM

Running warm up/down 4:31 intensity: (16 @0) + (42 @1) + (1:37 @2) + (1:56 @3) 1.03 km (4:23 / km)
ahr:133 max:149 shoes: VJ Bold (2)

Orienteering race 1:10:25 intensity: (7 @0) + (36 @1) + (19 @2) + (4:51 @3) + (5:27 @4) + (59:05 @5) 14.39 km (4:54 / km) +50m 4:49 / km
ahr:172 max:181 shoes: VJ Bold (2)

Running warm up/down 11:09 intensity: (7 @0) + (11:02 @1) 0.65 km (17:08 / km) +3m 16:45 / km
ahr:107 max:119 shoes: VJ Bold (2)

Saturday Dec 15, 2018 #

8 AM

Running 23:34 intensity: (18 @0) + (58 @1) + (3:52 @2) + (18:26 @3) 4.87 km (4:51 / km) +9m 4:48 / km
ahr:143 max:153 shoes: Inov8 Roclite 319

Monday Dec 10, 2018 #

Note
(sick)

Still ill with sinusitis, voice just about hanging in, and decongestants/ paracetamol just about keeping me human.

Thursday Dec 6, 2018 #

8 AM

Note
(injured) (sick)

At physios. Other than the knee injury I now also have a stinking cold - Sinusitis.

On the plus side, my knee issue is a form of PFS from unbalance on my left side; usual storey. Exercises to correct it, and hopefully won't take too long.

Tuesday Dec 4, 2018 #

7 AM

Running 24:08 intensity: (30 @0) + (1:59 @1) + (13:55 @2) + (7:44 @3) 4.95 km (4:52 / km)
ahr:136 max:154 shoes: NB Fresh Foam Zante V2

ITW
4 PM

Running 17:17 intensity: (3:44 @0) + (3:05 @1) + (8:05 @2) + (2:23 @3) 3.22 km (5:22 / km) +125m 4:30 / km
ahr:119 max:148 shoes: NB Fresh Foam Zante V2

HFW. Not happening; L knee still really acting up.

Sunday Dec 2, 2018 #

10 AM

Orienteering 1:33:38 [1] 9.27 km (10:06 / km) +66m 9:45 / km
shoes: Inov8 Roclite 319

Saturday Dec 1, 2018 #

2 PM

Running 14:31 intensity: (28 @0) + (2:04 @1) + (10:39 @2) + (1:20 @3) 2.7 km (5:22 / km) +8m 5:17 / km
ahr:131 max:143 shoes: Sketchers Go Run Gen.5

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