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Training Log Archive: Rich

In the 7 days ending Jun 3, 2012:

activity # timemileskm+m
  Running10 4:18:08 32.12(8:02) 51.69(5:00) 618
  Orienteering3 2:53:30 16.4(10:35) 26.4(6:34) 111047 /55c85%
  Strength and Conditioning1 25:00
  Total11 7:36:38 48.52 78.09 172847 /55c85%
  [1-5]11 7:33:40
averages - sleep:7.3 weight:65.7kg

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MoTuWeThFrSaSu

Sunday Jun 3, 2012 #

11 AM

Running warm up/down 20:00 [1] 3.2 km (6:15 / km)
shoes: Inov8 O Roc 280

Orienteering race 33:07 [4] *** 5.0 km (6:37 / km) +240m 5:20 / km
spiked:14/16c shoes: Inov8 O Roc 280

Scottish champs relay. Andy L did the business to send me off on 2nd in contact with all but EUOC. Beforehand said I wasn't going to push but immediately got in the race was lovely fast terrain at the start. Past Toni on the way to 5 and he duely reminded me to ake it easy and I complied by taking it down a notch. Lost 90s on 9 when I was too high and made a parallel error just as Nixon came in to the control I had just found which wasn't mine. Found mine over 1min later. Off to 10 and hit the quarry but inadvertantly climbed above the upper one. This lost me another 90s. Saw Marcus P behind soon after so pushed on a bit harder to the end and extended the gap to 4th to over 2 mins.

Which just left Peter to cruise in to the finish for a comfortable 3rd place. But unfortunately didn't plant the brikke at all controls and one didn't register. So we were dsq'd what a clown.

Running warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: Inov8 O Roc 280

Saturday Jun 2, 2012 #

Event: Jubilee Five - Scottish Championships (Inc. WOC selection races)
 
9 AM

Orienteering 40:00 [2] *** 4.4 km (9:05 / km) +170m 7:37 / km
spiked:12/13c shoes: Inov8 O Roc 280

Didn't get the chance to visit the training area yestwrday so went this mprning to familiarise myself with the terrain and have a easy leg loosener. Going ok abr one control where the vegetation wasn't mapped wwll amd my compass was poor.
3 PM

Running warm up/down 15:00 [1] 1.8 km (8:20 / km)
shoes: Inov8 O Roc 280

Orienteering race 1:40:23 [4] *** 17.0 km (5:54 / km) +700m 4:54 / km
spiked:21/26c shoes: Inov8 O Roc 280

WOC Trial Long

Went through the first 7 cleanly and thought I had started well but was around 2-3mins down already inc 30s at 1 which I nailed. Scotia was 1 min faster on this 250m steep uphill leg. I don't think I could do that as a one off rep. Lost 30s at 8 (too high), 1:30 at 9 (to low initially but missed the control after relocating on the re-entant and 30s at 10 (started looking for the control in the earlier block of forest initially).

Was then going fine until 17 where I dropped too low. HH was just heading out the control as I got there (6 mins). Hector powered up the hill and I was struggling to stay with him, i decided to go left and push to see if i could get back ahead of hector. I took a bit of a bad line to the control but didn't lose huge time. Maybe 20-30s. On the way to 19 saw HH who was a good 90s ahead. Decided from hear on to drop the pace until the end and not over exert myself as I knew I hadn't done enough. Lost a bit more time on 23 and 24. Still felt fine at the end but don't have the strength on the hills to be competitive currently in a race like this.

Running warm up/down 7:00 [1] 1.3 km (5:23 / km)
shoes: Inov8 O Roc 280

Wednesday May 30, 2012 #

7 AM

Running 16:00 [2] 3.4 km (4:42 / km)
shoes: Nike Air Pegasus+ 28

12 PM

Running 8:30 [3] 1.8 km (4:43 / km) +40m 4:15 / km
shoes: Nike Air Pegasus+ 28

Running 8:00 [2] 1.8 km (4:27 / km)
shoes: Nike Air Pegasus+ 28

5 PM

Running 38:00 [2] 7.0 km (5:26 / km) +220m 4:41 / km
shoes: Nike Air Pegasus+ 28

Tuesday May 29, 2012 #

6 PM

Running warm up/down 10:40 intensity: (47 @0) + (2:14 @1) + (5:52 @2) + (1:47 @3) 2.17 km (4:55 / km) +5m 4:52 / km
ahr:133 max:148 shoes: Nike Air Pegasus+ 28

Running intervals 24:00 intensity: (8:00 @2) + (15:00 @4) + (1:00 @5) 5.76 km (4:10 / km) +1m 4:10 / km
ahr:158 max:170 slept:7.5 weight:65.1kg shoes: Nike Air Pegasus+ 28

4 x 1km threshold intervals with 200m jog recoveries

Then 4 x 100m fast relaxed sprints on the straight with recoveries on the bends.

Running warm up/down 13:23 intensity: (23 @0) + (54 @1) + (12:06 @2) 2.72 km (4:55 / km)
ahr:133 max:143 shoes: Nike Air Pegasus+ 28

Monday May 28, 2012 #

7 AM

Running 25:26 intensity: (38 @0) + (7:12 @1) + (13:16 @2) + (4:20 @3) 5.13 km (4:58 / km) +25m 4:50 / km
ahr:134 max:149 slept:7.0 shoes: Nike Air Pegasus+ 28

ITW. Yet another gorgeous morning to be out running.
12 PM

Running warm up/down 4:36 intensity: (1 @0) + (17 @1) + (1:13 @2) + (3:05 @3) 1.1 km (4:11 / km) +29m 3:42 / km
ahr:142 max:148 shoes: Asics Gel GT-2140

Strength and Conditioning 25:00 [1]
shoes: Asics Gel GT-2140

Circuits

Running warm up/down 4:27 intensity: (36 @1) + (2:57 @2) + (54 @3) 1.1 km (4:03 / km) +6m 3:56 / km
ahr:137 max:150 shoes: Asics Gel GT-2140

5 PM

Running 10:25 intensity: (25 @0) + (18 @1) + (9:42 @2) 1.96 km (5:19 / km) +172m 3:41 / km
ahr:139 max:147 weight:66.3kg shoes: Nike Air Pegasus+ 28

HFW.
7 PM

Running 45:41 intensity: (44 @0) + (53 @1) + (21:57 @2) + (21:17 @3) + (50 @4) 10.25 km (4:27 / km) +120m 4:13 / km
ahr:142 max:163 shoes: Inov8 Road-X 233

Back out for an evening cruise around Kingsmill res. Feeling very efficient running tonight. Puched a bit more on the steep hill sections although there were only 3. Feeling better day on day now.

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