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Training Log Archive: Rich

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  Running6 4:51:12 36.82(7:54) 59.26(4:55) 606
  Orienteering3 3:00:52 15.38(11:46) 24.75(7:18) 67455 /60c91%
  Strength and Conditioning3 1:02:44
  Total10 8:54:48 52.2 84.01 128055 /60c91%
  [1-5]10 8:39:57
averages - sleep:8 weight:66.1kg

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MoTuWeThFrSaSu

Sunday Nov 13, 2011 #

Event: NOC Level C - Byrons Walk
 
8 AM

Running 28:25 intensity: (19 @0) + (8 @1) + (29 @2) + (19:53 @3) + (7:36 @4) 6.07 km (4:41 / km) +44m 4:31 / km
ahr:154 max:168 slept:8.0 shoes: Inov8 X Talon 212 (3)

Run to Byron's Walk
12 PM

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Inov8 X Talon 212 (3)

Orienteering race 42:58 intensity: (18 @1) + (12 @2) + (1:09 @3) + (16:46 @4) + (24:33 @5) ** 7.04 km (6:06 / km) +116m 5:38 / km
ahr:172 max:182 spiked:24/24c shoes: Inov8 X Talon 212 (3)

Brown course at Byron's Walk. Feeling tired but orienteering was good. Only time loss was from stopping to properly tie my lace as I'd forgotten beforehand.

Running 30:32 intensity: (2 @0) + (48 @1) + (46 @2) + (24:37 @3) + (4:19 @4) 6.13 km (4:59 / km) +76m 4:41 / km
ahr:153 max:164 shoes: Inov8 X Talon 212 (3)

Back home via Portland Park. HR been really high again today.

Saturday Nov 12, 2011 #

9 AM

Running 1:09:45 intensity: (21 @0) + (58 @1) + (12:37 @2) + (54:46 @3) + (1:03 @4) 13.84 km (5:02 / km) +181m 4:44 / km
ahr:148 max:161 slept:8.0 weight:65kg shoes: Inov8 X Talon 212 (3)

Run out down the dumbles and Brierley Park. Heavy, aching legs and mud made it hard work. HR was higher than I'd expect, had swollen glands last night so maybe my body is fighting off a virus. Feeling ok now anyway.

Friday Nov 11, 2011 #

5 PM

Orienteering 50:37 intensity: (6:12 @1) + (22:46 @2) + (20:33 @3) + (1:06 @4) ** 7.58 km (6:41 / km) +148m 6:05 / km
ahr:140 max:162 spiked:17/21c slept:8.0 weight:66.2kg shoes: Inov8 X Talon 212 (3)

Decided in the spur of the moment this morning to chuck in my O kit so stopped off at Bestwood on my way home from work for a spot of night technical training; except I forgot to take my compass. Ran the Long Technical course from a month or so ago. Was pretty crap early on, struggling with direction but got it together a bit more after but was mianly quite straight forward. Feeling a bit tired tonight and quite a bit of aching from plyometrics, particularly glutes.

Thursday Nov 10, 2011 #

4 PM

Strength and Conditioning (Plyometrics) 20:40 intensity: (9:18 @0) + (4:26 @1) + (4:51 @2) + (2:05 @3)
ahr:111 max:150 slept:8.0 weight:66.5kg

6 PM

Running warm up/down 6:33 intensity: (36 @0) + (32 @1) + (1:13 @2) + (4:12 @3) 1.16 km (5:38 / km) +2m 5:35 / km
ahr:140 max:152 shoes: Nike Air Pegasus+ 28

Running tempo 49:58 intensity: (1 @0) + (13 @1) + (8 @2) + (1:02 @3) + (43:33 @4) + (5:01 @5) 12.49 km (4:00 / km) +149m 3:47 / km
ahr:168 max:180 weight:66.5kg shoes: Nike Air Pegasus+ 28

Tempo out and back session with the Harriers. Ankle not too bad tonight though sore afterwards, think it must be down to the terrain running. As always had to push a bit harder at more a T pace in the last mile to get back quicker than I went out; just the nature of the hills on the route. Lots of steady downhill and one long steep uphill out with lots of steady uphill and one steep downhill back.

Running warm up/down 7:11 intensity: (37 @0) + (1:29 @1) + (5:05 @2) 1.21 km (5:55 / km)
ahr:129 max:139 shoes: Nike Air Pegasus+ 28

Wednesday Nov 9, 2011 #

6 AM

Running 27:15 intensity: (42 @0) + (42 @1) + (8:49 @2) + (16:56 @3) + (6 @4) 5.4 km (5:03 / km) +67m 4:45 / km
ahr:144 max:159 shoes: Nike Air Pegasus+ 28

3 PM

Running 1:06:33 intensity: (1:17 @0) + (13:26 @1) + (43:32 @2) + (8:18 @3) 12.45 km (5:21 / km) +87m 5:10 / km
ahr:132 max:154 shoes: Inov8 X Talon 212 (3)

Early finish on site got the unexpected pleasure of going for a run in the daylight. Went out armed with a 1:50k OS map and tried to follow the path routes out across farm land and through woodland. Kind of managed the route I wanted to with a bit of faffing and no doubt trespassing but not help by farmers erecting electric fences and solar panel farms across public rights of way. Just one electric shock. Back to the hotel just as darkness fell. Ankle was feeling sore for much of the run but not too inhibitive.

Missed 2.8km off the route by not starting my watch again for a while after crossing a road.

Strength and Conditioning (core) 10:00 [1]

Tuesday Nov 8, 2011 #

3 PM

Orienteering 1:27:17 intensity: (1:38 @0) + (8:31 @1) + (27:35 @2) + (32:06 @3) + (16:57 @4) + (30 @5) *** 10.14 km (8:37 / km) +410m 7:10 / km
ahr:145 max:170 spiked:14/15c slept:8.0 shoes: Inov8 X Talon 212 (3)

A short site visit near Yeovil and staying in Chippenham for the next couple of nights so stopped off at Stourhead to get the winter training under way. A pretty grotty forest really; had never been before. Lots of climb, mud and brambles but enjoyed it none the less and was orienteering pretty well though running steady, just one small miss of about 20s being too high on a pit. My ankle that was hurting towards the end of OMM day 2 started hurting again today after about 60mins - will have to keep an eye on that. Could have done with a head torch at times under the trees, very gloomy and hard to read the map and also getting quite dark towards the end. Finished with 5 x sprints along the open ride at Albert's Tower just before it became pitch black.
6 PM

Strength and Conditioning (Core) 32:04 [1]
ahr:78 max:119

Monday Nov 7, 2011 #

Note
(rest day)

Feeling much better today. Can hopefully start some training tomorrow.

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