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Training Log Archive: Rich

In the 7 days ending Aug 15, 2010:

activity # timemileskm+m
  Running10 5:05:34 35.11(8:42) 56.5(5:24) 650
  Orienteering2 2:20:00 9.94(14:05) 16.0(8:45) 400
  Strength and Conditioning3 1:13:00
  Flexibility2 25:00
  Cross Training1 5:00
  Total15 9:08:34 45.05 72.5 1050
  [1-5]15 8:43:34
averages - weight:69.4kg

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MoTuWeThFrSaSu

Sunday Aug 15, 2010 #

11 AM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km) +200m 6:40 / km
shoes: VJ Twister #3

Hanging and Shodowing @ Enderbyberg on first day of the EMJOS Stockholm tour.
2 PM

Orienteering 1:20:00 [2] 8.0 km (10:00 / km) +200m 8:53 / km
shoes: VJ Twister #3

Shadowing, collecting and a bit of my own run out in the forest.

Saturday Aug 14, 2010 #

Note
(rest day)

Travel to Stockholm

Friday Aug 13, 2010 #

7 AM

Running 12:00 [3] 2.7 km (4:27 / km) +20m 4:17 / km
shoes: Nike Pegasus+ 26

ITW
8 AM

Strength and Conditioning 18:00 [1]
weight:69.3kg

7 PM

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Nike Pegasus+ 26

Gentle plod/WD home.

Thursday Aug 12, 2010 #

8 AM

Running 14:00 [3] 3.0 km (4:40 / km) +20m 4:31 / km
shoes: Nike Pegasus+ 26

ITW
6 PM

Running 15:00 [2] 2.8 km (5:21 / km)
shoes: Nike Pegasus+ 26

HFW
7 PM

Running warm up/down 12:00 [2] 2.2 km (5:27 / km) +20m 5:13 / km
shoes: Nike Pegasus+ 26

To training and round the field as WU.

Running intervals ((grass)) 41:20 [5] 7.5 km (5:31 / km) +70m 5:16 / km
ahr:164 max:186 shoes: Nike Pegasus+ 26

Pyramids Interval Session

Supposidly 200m, 400m, 600m, 800m - but more like:

~220m, ~350m, ~550m, ~750m
Recoveries of 30s; 60s; 90s; 120s:

37s - 129/156
57s - 159/170
1:36 - 161/177
2:18 - 168/181

36s - 138/164
57s - 164/177
1:39 - 168/183
2:20 - 172/184

37s - 149/166
57s - 168/178
1:38 - 171/184
2:20 - 174/185

38s - 152/168
58s - 166/175
1:38 - 171/184
2:18 - 168/183

Flexibility (Stretching) 10:00 [0]
shoes: Nike Pegasus+ 26

Wednesday Aug 11, 2010 #

8 AM

Running 15:00 [3] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: Nike Pegasus+ 26

ITW
6 PM

Running long 1:14:44 [3] 14.3 km (5:14 / km) +220m 4:51 / km
ahr:147 max:165 shoes: Nike Pegasus+ 26

Slow run home from Hucknall Railway Station. Feeling heavy legged this evening.

Tuesday Aug 10, 2010 #

1 PM

Strength and Conditioning (Circuits) 30:00 [3]

7 PM

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +15m 6:16 / km
shoes: Nike Pegasus+ 26

To training inc drills.

Running intervals 26:00 [5] 3.5 km (7:26 / km) +50m 6:56 / km
ahr:140 max:179 shoes: Nike Pegasus+ 26

7 x 500m on the grass with ~5-10m climb.

1:24 - 154/171
1:21 - 152/176
1:22 - 157/178
1:23 - 157/177
1:23 - 156/178
1:23 - 158/178
1:25 - 143/174

Felt a slight twinge and discomfort in my right knee on the last two, particularly the last so only did 7 rather than the planned 10.

Running 8:30 [2] 1.4 km (6:04 / km) +20m 5:40 / km
ahr:135 max:144 shoes: Nike Pegasus+ 26

Just did a bit of steady jogging instead.

Flexibility (Stretching) 15:00 [0]
shoes: Nike Pegasus+ 26

Running warm up/down 14:00 [2] 2.1 km (6:40 / km) +5m 6:35 / km
shoes: Nike Pegasus+ 26

Jog round the field then home.

Monday Aug 9, 2010 #

8 AM

Running 17:00 [2] 3.0 km (5:40 / km) +30m 5:24 / km
shoes: Nike Pegasus+ 26

ITW - slow plod as feeling rather tired.
1 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning 25:00 [1]
weight:69.5kg shoes: Asics Gel GT-2140

6 PM

Running 35:00 [3] 7.8 km (4:29 / km) +160m 4:04 / km
ahr:152 max:168 shoes: Nike Pegasus+ 26

Home from Newstead Station.

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