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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 1, 2012:

activity # timemileskm+m
  Running12 6:28:39 49.8(7:48) 80.14(4:51) 78121 /22c95%
  Strength and Conditioning1 30:00
  Orienteering1 25:00 3.67(6:49) 5.9(4:14)
  Flexibility1 20:00
  Total13 7:43:39 53.47 86.04 78121 /22c95%
  [1-5]12 7:20:49
averages - sleep:7.4 weight:66.8kg

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

5 PM

Running long 1:26:50 intensity: (20 @0) + (1:46 @1) + (50:01 @2) + (31:25 @3) + (3:18 @4) 17.04 km (5:06 / km) +190m 4:50 / km
ahr:142 max:165 slept:5.0 weight:66.2kg shoes: Nike Air Pegasus+ 28

Tired, calves aching and blister still sore. Took it very steady; like a long recovery run.

Saturday Mar 31, 2012 #

11 AM

Running warm up/down 14:17 intensity: (29 @0) + (44 @1) + (6:32 @2) + (6:32 @3) 1.33 mi (10:42 / mi) +23m 10:10 / mi
ahr:133 max:152 shoes: Nike Air Pegasus+ 28

Running race 29:27 intensity: (3:42 @4) + (25:45 @5) 8.67 km (3:24 / km) +94m 3:13 / km
ahr:174 max:182 slept:8.0 weight:66.7kg shoes: Inov8 Road-X 233

12 Stage road relays at Sutton Park. First leg. Didn't get into a good rhythm early on but didn't want to go out too fast and get into severe lactate up the big climb. Once at the top I started to settle down and slowly make my way up the field. Started getting some discomfort in my left foot after 6km and though my shoe was coming apart. Only after finishing did I realise that I had quite a large blister. First time I have had a vdot over 60 and quite pleased with the time. Fitness returning now.

Running 7:19 intensity: (24 @0) + (5:56 @1) + (59 @2) 1.08 km (6:46 / km) +6m 6:35 / km
ahr:123 max:133 shoes: Nike Air Pegasus+ 28

Friday Mar 30, 2012 #

Note
slept:7.5 (rest day)

Thursday Mar 29, 2012 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km)
slept:8.0 weight:67.6kg shoes: Nike Air Pegasus+ 28

Itw .
1 PM

Running warm up/down 8:00 [2] 1.9 km (4:13 / km)
shoes: Nike Air Pegasus+ 28

Orienteering intervals 25:00 [5] *** 5.9 km (4:14 / km)
shoes: Nike Air Pegasus+ 28

Sprintervals around the housing estates, Trent Uni and Arboretum of northern central Nottingham with Ant, JT and Poo Boy. Some good legs planned by Poo Boy's Bro again. Plenty of funny looks and abuse from gardeners (in a light hearted way). Calves feeling it, orienteering ok. The loop around Trent Uni ended up just that because of building work.

Running warm up/down 9:00 [2] 2.05 km (4:23 / km)
shoes: Nike Air Pegasus+ 28

5 PM

Running 12:00 [2] 2.2 km (5:27 / km)
shoes: Nike Air Pegasus+ 28

Hfw

Wednesday Mar 28, 2012 #

6 AM

Running 42:19 [2] 8.5 km (4:59 / km) +150m 4:34 / km
slept:8.0 shoes: Nike Air Pegasus+ 28

Won't have chance for much training tonight so got in a longer than normal run this morning with a run to Newstead Station.
12 PM

Running 15:00 [2] 3.3 km (4:33 / km) +30m 4:21 / km
shoes: Nike Air Pegasus+ 28

To the physios and back.

Tuesday Mar 27, 2012 #

6 AM

Running 26:16 intensity: (16:08 @2) + (10:08 @3) 5.59 km (4:42 / km) +46m 4:31 / km
ahr:141 max:149 slept:7.5 weight:66.7kg shoes: Nike Air Pegasus+ 28

Chilly pre work run. Feeling good this morning in the breaking sun.
12 PM

Running warm up/down 4:46 intensity: (24 @0) + (24 @1) + (2:31 @2) + (1:27 @3) 1.0 km (4:46 / km) +28m 4:11 / km
ahr:134 max:147 shoes: Asics Gel GT-2140

To gym.

Strength and Conditioning 30:00 intensity: (25:00 @1) + (5:00 @4)

Mix of core and plyometrics

Running warm up/down 6:57 intensity: (18 @0) + (44 @1) + (3:59 @2) + (1:56 @3) 1.62 km (4:17 / km) +7m 4:12 / km
ahr:137 max:152 shoes: Asics Gel GT-2140

Slightly elongated run back to work. Got back as two of the girls from the office were jumping in the lift - the set a race to the 5th floor, six flights of stairs, which I won!
5 PM

Running 10:36 intensity: (10:00 @2) + (36 @3) 2.19 km (4:51 / km) +15m 4:41 / km
ahr:138 max:147 shoes: Nike Air Pegasus+ 28

Running warm up/down 8:40 intensity: (19 @0) + (18 @1) + (7:27 @2) + (36 @3) 1.79 km (4:51 / km) +15m 4:39 / km
ahr:138 max:147 shoes: Inov8 Road-X 233

Jog up to the track and a few laps then drills and some light stretching.
6 PM

Running intervals 14:45 [5] 4.8 km (3:04 / km)
shoes: Inov8 Road-X 233

6 x 800m Reps:
2:25; 2:27; 2:28; 2:29; 2:28; 2:28

Still not able to get my HR up and struggling to cope with the lactate. Interesting to compare my 800m R times to last February's though when my aearobic system was already well developed: 2:26; 2:30; 2:31; 2:32; 2:36; 2:34. Obviously my aerobic base is much better this year and when my speed has returned I should be running well.

Running warm up/down 9:39 [2] 2.03 km (4:45 / km)
shoes: Inov8 Road-X 233

Easy couple of laps and then jog home.

Monday Mar 26, 2012 #

3 PM

Running 1:02:48 intensity: (36 @0) + (5:12 @1) + (31:54 @2) + (25:06 @3) *** 10.24 km (6:08 / km) +177m 5:39 / km
ahr:139 max:157 spiked:21/22c slept:7.5 shoes: Inov8 X Talon 212 (3)

Working on the west side of brum so stopped off on the chase for a session on the chase. Wasn't orienteering with much confidence and felt like I wasn't navigating well but looking back I only made one small error with the only other problems looking for pits and depressions in open areas that used to be forest so didn't any longer exist. Beautiful day to be out running mind.
4 PM

Flexibility 20:00 [0]

Stopped off on the jog back to the car at the viewing platform on Bridle Heath. For a spot of topless stretching. Beautiful view and fantastic weather bit of a zen experience.

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