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Training Log Archive: Rich

In the 7 days ending Aug 21, 2011:

activity # timemileskm+m
  Running6 4:40:59 35.1(8:00) 56.49(4:58) 414
  Orienteering1 39:11 3.8(10:18) 6.12(6:24) 134
  Total6 5:20:10 38.9(8:14) 62.61(5:07) 548
  [1-5]6 5:16:00
averages - sleep:7

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Sunday Aug 21, 2011 #

11 AM

Running warm up/down 7:14 intensity: (9 @1) + (1:58 @2) + (2:40 @3) + (2:27 @4) 1.61 km (4:29 / km) +2m 4:28 / km
ahr:150 max:166 shoes: Inov8 X Talon 212 (2)

Orienteering race 39:11 intensity: (4 @0) + (13 @1) + (1:03 @2) + (5:33 @3) + (20:48 @4) + (11:30 @5) 6.12 km (6:24 / km) +134m 5:46 / km
ahr:165 max:178 shoes: Inov8 X Talon 212 (2)

NOC Summer League event at Wellow Woods

Running was good, felt strong. Navigation was appalling, just didn't engage my brain. Didn't have plans for anything, just orientated my map and ran, lost small amounts at 1 and 2 and then 1min at 4 on a control on a path junction! Hesitant at five but had a massive mistake at 8 losing 4mins. Again should have been an easy control. Ok after that, just small mistakes. Good new area.

Friday Aug 19, 2011 #

5 PM

Running 1:03:50 intensity: (1:41 @0) + (4:58 @1) + (40:05 @2) + (17:06 @3) 10.96 km (5:49 / km) +202m 5:20 / km
ahr:138 max:158 shoes: Nike Air Pegasus+ 28

Thursday Aug 18, 2011 #

6 PM

Running intervals 53:24 intensity: (57 @0) + (1:52 @1) + (21:50 @2) + (11:44 @3) + (8:08 @4) + (8:53 @5) 11.63 km (4:35 / km)
ahr:154 max:180 shoes: Nike Air Pegasus+ 28

Harriers mixed intervals inc sprints. Feeling fairly good.

Wednesday Aug 17, 2011 #

7 PM

Running 53:08 intensity: (1:05 @0) + (1:04 @1) + (36:52 @2) + (14:07 @3) 11.01 km (4:49 / km) +129m 4:33 / km
ahr:139 max:154 shoes: Nike Air Pegasus+ 28

Easy one round the dumbles and pit tip.

Tuesday Aug 16, 2011 #

6 PM

Running intervals 58:46 intensity: (23 @0) + (7:56 @1) + (11:21 @2) + (18:20 @3) + (19:46 @4) + (1:00 @5) 13.3 km (4:25 / km) +40m 4:21 / km
ahr:154 max:182 shoes: Nike Air Pegasus+ 28

Sutton Harriers

WU inc drills

Pyramid session on the grass. 1min (1min), 2min (2min), 4min (3:30, 6min (4:30), 6min (3:40), 4min (1:45), 2min (1:00), 1min. (recoveries)

Good to get some faster training in again though a bit rusty. Felt really good afterwards. Need to get back to doing more!

WD

Monday Aug 15, 2011 #

6 PM

Running 44:37 intensity: (6:30 @1) + (34:37 @2) + (3:30 @5) 7.97 km (5:36 / km) +41m 5:27 / km
slept:7.0 shoes: Nike Air Pegasus+ 28

Steady again. WU, 2x10x10s hill sprints with ~10mins jog in between, WD.

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