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Training Log Archive: Rich

In the 7 days ending Apr 7, 2012:

activity # timemileskm+mload
  Running7 4:47:04 32.76(8:46) 52.72(5:27) 544557.7
  Orienteering2 1:03:41 7.0(9:06) 11.27(5:39) 21741 /46c89%288.0
  Total7 5:50:45 39.76(8:49) 63.99(5:29) 76141 /46c89%845.7
  [1-5]7 5:48:51
averages - sleep:6.8 weight:66.1kg

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Saturday Apr 7, 2012 #

2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 O Roc 280

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 O Roc 280

On the WU map. Didn't quite go as I would have liked.

Orienteering race 33:50 [5] **** 5.9 km (5:44 / km) +200m 4:54 / km
spiked:17/20c shoes: Inov8 O Roc 280

JK Middle @ Dunalistair

Felt like I was in a good place at the start but missed number 1. Started on a bearing but that got ditched through the green, saw a control and ran but it wasn't mine. Quickly relocated and found the control limiting the mistake to only 40-50s. Headless chickened in the direction of 2 with only half a plan. Through the green but then everything fitted and got the control with only 20s or so lost through poor direction. Got my act together from this point and started to flow nicely and staying nicely in map contact. Only small wobbles came when I lost map contact through the denser forest section. Feeling really sluggish after the spectator control but held it together of than poor line on 15 lost my 20s when I hit the track and had to relocate. Solid performance without being anything special but it was nice to get that after yesterdays disaster and no heart problems. :)

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov8 O Roc 280

Friday Apr 6, 2012 #

Event: JK 2012
 
3 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X Talon 212 (3)

Warm up around the field and couple of times, drills etc. Feeling good and light.

Orienteering race 19:51 intensity: (3 @0) + (9 @4) + (19:39 @5) **** 3.87 km (5:08 / km) +17m 5:01 / km
ahr:208 max:221 spiked:24/26c slept:8.0 (sick) shoes: Inov8 X Talon 212 (3)

JK Sprint @ Livingston

Oh dear. HR data is right (normal max is ~190). I started feeling my HR pounding in the -1 start box and my HR monitor indicated my HR was shooting up. I thought at the stage it would be ok but as it turned out it clearly wasn't.

Felt sluggish almost from the start but I was putting in every bit of effort I could and breathing very heavily (at VO2 Max). I pushed on kind of hoping I wasn't going as slowly as I thought I was. I actually had a fairly clean run through the housing estate bar a couple of hesitations and a rubbish route to 5. My one and only significant mistake was forgetting to run back down the steps on the other side of the bridge which lost me around 40s. Chepls over took me (2mins) close to the end and at this point I felt like I was running backwards. On finishing I was announced in 45th position, shameful, but it was then that I knew just how bad it had been. I found out at download I had missed 9, which was a bit of a releif tbh. Had I got that it would have been another 50s or so on my time.

I spoke to Dr Sarah R afterwards, I was pretty worried about what happened. Seams that the sports drink I had before I race (High 5 electrolyte tab dissolved in water) had which contained caffeine when mixed with adrenalin really did not agree with my heart and gave me severe pulpetations. (I can't remember the technical terms Sarah told me?) Basically my heart was running very inefficiently and preventing the oxygen being delivered to my muscles. Hense why I ran slowly but spent 18.5mins at VO2Max; a rather extreme way of running a VO2 session. I shouldn't be a problem in furture if I avoid all caffiene but will get myself to the Dr's anyway to check things out.

Not a good way to start the JK anyway.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 X Talon 212 (3)

Gave it half an hour and went for a jog to see how I felt and a WD. Felt great again, like when warming up.

Thursday Apr 5, 2012 #

Note
(rest day)

Wednesday Apr 4, 2012 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Air Pegasus+ 28

Run ITW. Blitzerdous conditions but all slushy underfoot - horrible.

Tuesday Apr 3, 2012 #

8 AM

Running 1:02:02 intensity: (35:43 @1) + (17:46 @2) + (8:33 @3) 10.91 km (5:41 / km) +139m 5:21 / km
ahr:124 max:157

Had a site visit near home on a massive site comprising farmland so took the opportunity for a run out.

Monday Apr 2, 2012 #

7 AM

Running 16:49 intensity: (44 @0) + (11:54 @1) + (4:11 @2) 3.01 km (5:36 / km)
ahr:126 max:140 slept:7.5 weight:66.1kg shoes: Nike Air Pegasus+ 28

ITW.
5 PM

Running 41:23 intensity: (47 @0) + (1:12 @1) + (38:08 @2) + (1:16 @3) 7.66 km (5:24 / km) +215m 4:44 / km
ahr:136 max:152 shoes: Nike Air Pegasus+ 28

Slow jog home from Newstead Station. Calves really achy.

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.

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