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Training Log Archive: Rich

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Running21 12:31:13 95.98(7:50) 154.47(4:52) 926
  Orienteering6 7:17:33 38.98(11:14) 62.73(6:59) 678
  Cross Training5 4:26:36 13.56(19:40) 21.82(12:13)
  Strength and Conditioning1 20:00
  Total30 24:35:22 148.52 239.02 1604
  [1-5]30 23:46:39

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Thursday Jan 31, 2019 #

5 PM

Running 34:13 intensity: (14 @0) + (1:03 @1) + (10:23 @2) + (22:30 @3) + (3 @4) 7.43 km (4:36 / km) +78m 4:23 / km
ahr:141 max:155 shoes: Sketchers Go Run Gen.5

8 PM

Cross Training 1:02:50 intensity: (1:02 @0) + (11:55 @1) + (4:31 @2) + (11:42 @3) + (26:28 @4) + (7:12 @5) 5.22 km (12:03 / km)
ahr:149 max:178 shoes: Adidas Terrex Agravic Speed

5-a-side

Wednesday Jan 30, 2019 #

7 AM

Running 42:51 intensity: (38 @0) + (1:20 @1) + (33:14 @2) + (7:39 @3) 8.77 km (4:53 / km) +25m 4:49 / km
ahr:135 max:150 shoes: Sketchers Go Run Gen.5

Pre commute jog. Cold and crisp morning.
8 PM

Strength and Conditioning 20:00 [1]

Tuesday Jan 29, 2019 #

6 PM

Running 1:12:31 intensity: (25 @0) + (29 @1) + (28:43 @2) + (42:29 @3) + (25 @4) 15.82 km (4:35 / km) +83m 4:28 / km
ahr:141 max:156 shoes: Adidas Terrex Agravic Speed

Enjoyable run on the trails and around Brierley.

Monday Jan 28, 2019 #

7 AM

Running 37:21 intensity: (32 @0) + (56 @1) + (9:16 @2) + (26:37 @3) 7.89 km (4:44 / km) +24m 4:40 / km
ahr:141 max:154 shoes: Adidas Terrex Agravic Speed

ITW - cold and the mornings don't seem to be getting any lighter. Really need to get back in to routine and get some motivation.
4 PM

Running 22:22 intensity: (3 @0) + (1:31 @1) + (19:53 @2) + (55 @3) 4.5 km (4:58 / km) +15m 4:53 / km
ahr:132 max:143 shoes: Adidas Terrex Agravic Speed

HFW

Sunday Jan 27, 2019 #

11 AM

Running warm up/down 12:29 intensity: (34 @0) + (1:58 @1) + (6:22 @2) + (3:35 @3) 2.25 km (5:33 / km)
ahr:132 max:146 shoes: VJ Bold (2)

Orienteering race 38:02 intensity: (9 @0) + (15 @1) + (19 @2) + (3:12 @3) + (33:50 @4) + (17 @5) 7.76 km (4:54 / km) +169m 4:25 / km
ahr:161 max:170 shoes: VJ Bold (2)

Belton CP - Brown

Pleasant area if not all that technical. Mistakes probably total ~15s.

https://www.log.routegadget.co.uk/rg2/#90&route=50...

Running warm up/down 12:17 intensity: (8 @0) + (5:35 @1) + (6:34 @2) 2.1 km (5:52 / km) +20m 5:36 / km
ahr:125 max:137 shoes: VJ Bold (2)

Saturday Jan 26, 2019 #

12 PM

Orienteering 1:33:05 intensity: (17:41 @0) + (38:41 @1) + (21:11 @2) + (15:32 @3) 11.04 km (8:26 / km) +40m 8:17 / km
ahr:120 max:152 shoes: Inov8 X Talon 212 (5)

Tagging at SP so a fairly steady plod.

Thursday Jan 24, 2019 #

8 PM

Cross Training (5-a-side) 57:59 [3] 5.96 km (9:44 / km)
shoes: Adidas Terrex Agravic Speed

Wednesday Jan 23, 2019 #

Note
(sick)

Lily much better and back to causing chaos. Didn't take long for the ABs to take effect. I'm still less than 100% and lacking in motivation.

Tuesday Jan 22, 2019 #

Note

Working from home after the school run and then to the hospital straight after work. To fetch Lily and Amy - they suspect an ear infection so she has anti-biotics but she hasn't improved.

Monday Jan 21, 2019 #

Note
(sick)

Lily was really not well. Spoke to drs and they told us to take her into A&E which ended up as an overnighter.

Sunday Jan 20, 2019 #

1 PM

Running 1:07:02 intensity: (30 @0) + (9:45 @1) + (51:16 @2) + (5:31 @3) 13.03 km (5:09 / km) +171m 4:50 / km
ahr:131 max:147 shoes: Adidas Terrex Agravic Speed

Feeling much better today. Found some nice trails for a reasonable run out.

Saturday Jan 19, 2019 #

3 PM

Running 21:44 intensity: (22 @0) + (46 @1) + (13:32 @2) + (7:04 @3) 4.1 km (5:18 / km) +55m 4:58 / km
ahr:136 max:147 shoes: Adidas Terrex Agravic Speed

Little jog around CP. Felt pretty crappy so was only a short one.

Friday Jan 18, 2019 #

Note
(sick) (rest day)

Off to Centre Parcs Woburn for the weekend. Feeling like a bit of a virus is coming on again. Lily has not been well last couple of days and has quite a fever - hopefully I can fend it off.

Thursday Jan 17, 2019 #

8 PM

Cross Training (5-a-side) 1:00:44 intensity: (15:58 @0) + (11:57 @1) + (6:32 @2) + (14:55 @3) + (11:22 @4) 3.84 km (15:49 / km)
ahr:125 max:167 shoes: Adidas Terrex Agravic Speed

Wednesday Jan 16, 2019 #

7 AM

Running 24:42 intensity: (14 @0) + (1:05 @1) + (19:16 @2) + (4:07 @3) 4.74 km (5:12 / km) +24m 5:05 / km
ahr:134 max:144 shoes: Sketchers Go Run Gen.5

4 PM

Running 25:57 intensity: (8:43 @1) + (15:48 @2) + (1:26 @3) 4.93 km (5:16 / km) +150m 4:34 / km
ahr:128 max:153 shoes: Sketchers Go Run Gen.5

Tuesday Jan 15, 2019 #

6 PM

Running warm up/down 9:46 intensity: (8 @0) + (1:30 @1) + (6:48 @2) + (1:20 @3) 2.11 km (4:38 / km) +1m 4:37 / km
ahr:131 max:144 shoes: Sketchers Go Run Gen.5

Running intervals 27:18 intensity: (8 @0) + (2:34 @1) + (1:36 @2) + (2:59 @3) + (20:01 @4) 6.56 km (4:10 / km) +1m 4:09 / km
ahr:155 max:169 shoes: Sketchers Go Run Gen.5

4 x 1mile tempo.

Running warm up/down 20:44 intensity: (1:13 @0) + (2:10 @1) + (14:40 @2) + (2:41 @3) 4.02 km (5:09 / km) +11m 5:05 / km
ahr:129 max:147 shoes: Sketchers Go Run Gen.5

Monday Jan 14, 2019 #

3 PM

Running 1:14:40 intensity: (21 @0) + (1:52 @1) + (24:40 @2) + (47:47 @3) 15.36 km (4:52 / km) +138m 4:39 / km
ahr:140 max:151 shoes: Adidas Terrex Agravic Speed

Early start & finish today as down in Didcot so went out and around SP before dark - just got back to the car at the end of twilight.

Sunday Jan 13, 2019 #

10 AM

Running warm up/down 11:38 intensity: (40 @0) + (2:08 @1) + (6:00 @2) + (2:50 @3) 2.13 km (5:28 / km) +13m 5:19 / km
ahr:131 max:151 shoes: VJ Bold (2)

Orienteering race 53:25 intensity: (6 @0) + (13 @1) + (10 @2) + (2:18 @3) + (44:14 @4) + (6:24 @5) 8.81 km (6:04 / km) +136m 5:38 / km
ahr:165 max:173 shoes: VJ Bold (2)

Beaudesert Brown

Felt physically tired and this was really hard work. Technically most fine just a directional error out of 1 and missed the bingo pit at 11, which I spiked (but most missed) at the JK. Five mins down on Will I think represents slight progress from two weeks ago.

https://www.walton.routegadget.co.uk/rg2/#88&route...

Running warm up/down 12:30 intensity: (3:31 @1) + (8:59 @2) 2.05 km (6:05 / km) +11m 5:56 / km
ahr:128 max:137 shoes: VJ Bold (2)

Saturday Jan 12, 2019 #

10 AM

Running 10:24 intensity: (17 @0) + (24 @1) + (8:54 @2) + (49 @3) 2.07 km (5:02 / km) +14m 4:52 / km
ahr:132 max:141 shoes: Inov8 Trailtalon 250

Orienteering 1:14:53 intensity: (2:40 @0) + (18:07 @1) + (26:24 @2) + (26:55 @3) + (47 @4) 10.31 km (7:16 / km) +116m 6:53 / km
ahr:133 max:157 shoes: Inov8 Trailtalon 250

Checking out SP.

Running 8:14 intensity: (2:55 @1) + (5:19 @2) 1.63 km (5:04 / km)
ahr:127 max:138 shoes: Inov8 Trailtalon 250

Thursday Jan 10, 2019 #

7 AM

Running 24:12 intensity: (26 @0) + (56 @1) + (10:04 @2) + (12:46 @3) 5.09 km (4:45 / km) +17m 4:41 / km
ahr:139 max:152 shoes: NB Fresh Foam Zante V2

5 PM

Running 23:03 intensity: (1:10 @1) + (14:19 @2) + (7:34 @3) 4.98 km (4:38 / km) +4m 4:37 / km
ahr:136 max:147 shoes: NB Fresh Foam Zante V2

8 PM

Cross Training (5-a-side) 1:10:00 [3] 6.5 km (10:46 / km)
shoes: Adidas Terrex Agravic Speed

Wednesday Jan 9, 2019 #

6 AM

Cross Training 15:03 intensity: (2:46 @0) + (12:17 @1) 0.31 km (49:01 / km)
ahr:105 max:120

Turbo
5 PM

Running 48:36 [2] 10.38 km (4:41 / km) +19m 4:38 / km
shoes: Inov8 Trailtalon 250

Nice evening headlight run around Brierley. Best I have felt since pre-OMM.

Tuesday Jan 8, 2019 #

1 PM

Running 36:27 intensity: (17 @0) + (48 @1) + (24:39 @2) + (10:43 @3) 7.86 km (4:38 / km) +3m 4:38 / km
ahr:137 max:148 shoes: Nike Flyknit Lunar 2

Lunch run around the embankment.

Monday Jan 7, 2019 #

7 AM

Running 23:02 intensity: (25 @0) + (51 @1) + (2:19 @2) + (17:26 @3) + (2:01 @4) 4.72 km (4:53 / km) +23m 4:46 / km
ahr:145 max:159 shoes: Adidas Terrex Agravic Speed

5 PM

Running 21:26 intensity: (22 @0) + (42 @1) + (8:52 @2) + (11:30 @3) 4.47 km (4:48 / km) +2m 4:47 / km
ahr:138 max:148 shoes: Adidas Terrex Agravic Speed

Sunday Jan 6, 2019 #

7 AM

Orienteering 2:08:22 [2] 18.77 km (6:50 / km) +170m 6:32 / km
(sick) shoes: Inov8 Trailtalon 250

Control checking and various morning running about. didn't feel great initially but warm into it.
1 PM

Orienteering 49:46 [1] 6.04 km (8:14 / km) +47m 7:56 / km
shoes: Inov8 Trailtalon 250

Control collecting. Today seems to have helped clear my head a bit. Really nice day to be in SF.

Saturday Jan 5, 2019 #

Note
(sick)

Much improved today. hopefully controlled at Sherwood Forest won't be an issue.

Friday Jan 4, 2019 #

Note
(sick)

A little better but still not in work. Improved as the day went on.

Thursday Jan 3, 2019 #

Note
(sick)

Felt shocking all day and off work. In bed until ~4pm.

Wednesday Jan 2, 2019 #

Note
(sick)

Woke up not feeling great and feeling worse as the day went on at work.

Tuesday Jan 1, 2019 #

2 PM

Running 25:44 intensity: (24 @0) + (55 @1) + (13:15 @2) + (11:10 @3) 5.5 km (4:41 / km) +24m 4:35 / km
ahr:138 max:151 (sick) shoes: Adidas Terrex Agravic Speed

Just a little jog our around the res as not feeling that great again. Sinusitis seems to have returned.

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