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Training Log Archive: Rich

In the 7 days ending Apr 10, 2011:

activity # timemileskm+m
  Running12 5:38:13 38.21(8:51) 61.5(5:30) 909
  Flexibility5 1:30:00
  Orienteering3 1:01:38 8.9(6:56) 14.32(4:18) 27072 /75c96%
  Strength and Conditioning2 25:00
  Cross Training1 5:00
  Total17 8:39:51 47.11 75.82 117972 /75c96%
  [1-5]14 7:06:12
averages - sleep:7.6 weight:66.7kg

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MoTuWeThFrSaSu

Sunday Apr 10, 2011 #

8 AM

Running 27:30 intensity: (29 @0) + (16:53 @1) + (4:34 @2) + (20 @3) + (5:04 @4) + (10 @5) 4.45 km (6:11 / km) +18m 6:03 / km
ahr:131 max:176 shoes: Nike Air Pegasus+ 27

Morning jog with Ant.
10 AM

Flexibility 20:00 [0]

12 PM

Running warm up/down 10:44 [2] 1.67 km (6:26 / km) +18m 6:07 / km
shoes: Inov8 X Talon 212 (2)

Orienteering race (British Elite Middle) 31:09 [5] *** 7.08 km (4:24 / km) +141m 4:00 / km
spiked:21/22c shoes: Inov8 X Talon 212 (2)

Ran well, navigated well with a good balance of pushing hard but staying in control. Only 1 mistake in the circle at 5 where I went to the wrong ditch first (~10s) and one or two legs where my line wasn't quite as straight as it should hva been. Suprised myself though to finish 2nd. :)
C • class act 10

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov8 X Talon 212 (2)

Saturday Apr 9, 2011 #

Event: British Sprint and Middle Champs
 

Flexibility 20:00 [0]

11 AM

Running warm up/down 12:36 [2] 1.85 km (6:49 / km) +14m 6:34 / km
shoes: Inov8 X Talon 212 (2)

Orienteering race 14:31 [5] *** 3.34 km (4:20 / km) +63m 3:58 / km
spiked:27/27c shoes: Inov8 X Talon 212 (2)

Nice comfortable and controlled qualifier without killing myself. No errors maybe one or two slower route choices but no big differences.
1 PM

Running warm up/down 30:00 [1] 4.5 km (6:40 / km) +4m 6:38 / km
shoes: Inov8 X Talon 212 (2)

In between running and WU for final

Orienteering race (British Elite Sprints - A) 15:58 [5] 3.89 km (4:06 / km) +66m 3:47 / km
spiked:24/26c shoes: Inov8 X Talon 212 (2)

Sussex Uni

Rubbish. Nearly missed 1 as I didn't see Hodgo (1min man) punch it (very short leg) and then felt really slow down to 2 as the map made it look easier through the car parks than it was in reality. Then settled in nicely and was running well only I lost control at 6/7 as I hadn't planned ahead and started navigating from 8 instead of 7.

Unfortunately the map fitted quite well and there was a control where I was expecting 9 to be and it wasn't until on the way to 10 that I realised something was very wrong. I quickely worked out what I had done and went back to 8 but had lost 50s by this point.

Pushed as hard as I could at this point but could soon hear my minute man behind me (Ralph). Stayed ahead of Ralph until the long route choice leg (though a small wobble at 14) where we went different ways. I missed the better route to the right and also executed my route poorly near the end and ralph was dissapearing well ahead and out of sight as I went into the control. Next two RC's were also poor and had lost heart for the push on the last few short legs.

Running warm up/down 10:00 [1] 1.7 km (5:53 / km) +6m 5:47 / km
shoes: Inov8 X Talon 212 (2)

Friday Apr 8, 2011 #

Flexibility 20:00 [0]

4 PM

Running 34:07 intensity: (42 @0) + (43 @1) + (9:51 @2) + (22:29 @3) + (22 @4) 6.59 km (5:10 / km) +56m 4:58 / km
ahr:140 max:158 slept:8.25 shoes: Nike Air Pegasus+ 27

Nice evening run out to Sutton Lawn.

Thursday Apr 7, 2011 #

7 AM

Running 23:23 intensity: (10 @0) + (1 @1) + (7:39 @2) + (7:34 @3) + (7:34 @4) + (25 @5) 4.62 km (5:03 / km) +67m 4:43 / km
ahr:145 max:172 slept:8.25 shoes: Nike Air Pegasus+ 27

ITW

Wednesday Apr 6, 2011 #

7 AM

Running 21:59 intensity: (55 @0) + (4:50 @1) + (14:25 @2) + (1:49 @3) 3.9 km (5:38 / km) +67m 5:11 / km
ahr:128 max:165 slept:8.25 shoes: Nike Air Pegasus+ 27

ITW legs still very heavy but a good nights sleep.
C • great race 4
5 PM

Running 52:19 intensity: (55 @0) + (1:14 @1) + (40:33 @2) + (8:00 @3) + (1:37 @4) 9.6 km (5:27 / km) +254m 4:49 / km
ahr:138 max:167 shoes: Nike Air Pegasus+ 27

HFW (Newstead) feeling really sluggish to start with but feeling better as the run went on. Just took it really steady and was really enjoyable in the warm evening sun. Met a few of the Harriers through Portland Park so ran with them for a short while before going our seperate ways.

Tuesday Apr 5, 2011 #

7 AM

Running 22:34 intensity: (12 @0) + (54 @1) + (12:16 @2) + (2:10 @3) + (7:02 @4) 3.81 km (5:55 / km) +68m 5:26 / km
ahr:140 max:168 slept:6.5 shoes: Nike Air Pegasus+ 27

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:66.7kg

Strength and Conditioning 15:00 [1]

Flexibility 20:00 [0]

5 PM

Running 13:47 intensity: (10 @0) + (2 @1) + (9:15 @2) + (56 @3) + (3:07 @4) + (17 @5) 2.8 km (4:55 / km) +35m 4:38 / km
ahr:137 max:170 shoes: Nike Air Pegasus+ 27

Feeling exhausted this evening got a bit of extra sleep on the train home. Was going to run home from Newstead but too tired. The 10mins home from the station was more than enough! Early night and rest called for.

Monday Apr 4, 2011 #

7 AM

Running 20:03 intensity: (6 @0) + (2 @1) + (1 @2) + (17:34 @3) + (2:20 @4) 4.5 km (4:27 / km) +68m 4:09 / km
ahr:143 max:173 slept:6.5 shoes: Nike Air Pegasus+ 27

ITW. Feeling quite springy- HRM all over the place.
5 PM

Running 49:11 intensity: (38 @1) + (34:00 @2) + (9:13 @3) + (4:22 @4) + (58 @5) 9.9 km (4:58 / km) +234m 4:27 / km
ahr:116 max:212 shoes: Nike Air Pegasus+ 27

HFW (Newstead) - with a few sprints. Feeling tired towards the end. Not taken on enough Kcal's today. HRM going mental again.
10 PM

Flexibility 10:00 [0]

Strength and Conditioning (Physio Exercises) 10:00 [1]

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