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Training Log Archive: Rich

In the 7 days ending Nov 18, 2012:

activity # timemileskm+m
  Running9 4:00:07 31.74(7:34) 51.08(4:42) 600
  Strength and Conditioning1 48:00 1.98(24:12) 3.19(15:02)
  Orienteering1 40:32 4.75(8:31) 7.65(5:18) 10917 /19c89%
  Total9 5:28:39 38.48(8:32) 61.93(5:18) 70917 /19c89%
  [1-5]9 5:12:56
averages - sleep:9.9 weight:66kg

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MoTuWeThFrSaSu

Sunday Nov 18, 2012 #

3 PM

Running long 1:32:13 intensity: (4:57 @2) + (1:17:49 @3) + (9:27 @4) 18.94 km (4:52 / km) +395m 4:25 / km
ahr:151 max:170 slept:8.0 weight:65.7kg shoes: Inov8 X Talon 212 (3)

Long trail run through Brierley and along Robin Hood's Hills which is a good muddy steeply undulating few km of woodland. Through Thieves Wood and back over Coxmoor. Had no feeling of fatigue at all for the first time in months. Beautiful cold weather for a very pleasant run. Longest run since June so things are looking up.

Saturday Nov 17, 2012 #

6 PM

Running warm up/down 5:00 [2] 0.85 km (5:53 / km) +1m 5:51 / km
ahr:128 max:143 shoes: Inov8 O Roc 280

Orienteering race 40:32 intensity: (5:39 @3) + (32:31 @4) + (2:22 @5) *** 7.65 km (5:18 / km) +109m 4:57 / km
ahr:165 max:176 spiked:17/19c slept:8.5 shoes: Inov8 O Roc 280

Night event at Hardwick. A pretty easy area during the day is ~80% of the area is open and semi open parkland but the dark made it a decent technique session particularly with most controls well hidden behind trees. Lots of running straight on compass bearings which were mainly pretty good and this is probably a big weakness of mine. Lost ~1 min on 10 as I hit a low fence on the map that was quite high and only then saw crossing points which I had to run an extra 200m to; turns out I could have jumped over but not to worry. Then lost 1min on 16, a boulder which I saw and thought was a log so turned around and then a small miss on a pit at 17. didn't feel like I could have gone much faster but enjoyed being out.

Friday Nov 16, 2012 #

7 AM

Running 16:27 intensity: (28 @0) + (18 @1) + (59 @2) + (14:42 @3) 3.86 km (4:16 / km)
ahr:147 max:155 weight:66.1kg shoes: Addidas Adizero Tempo 5

ITW
5 PM

Running 34:41 intensity: (11 @0) + (14 @1) + (2:32 @2) + (26:12 @3) + (5:32 @4) 7.06 km (4:55 / km) +86m 4:38 / km
ahr:152 max:164 shoes: Addidas Adizero Tempo 5

Thursday Nov 15, 2012 #

7 PM

Running 38:21 intensity: (33 @0) + (26 @1) + (3:54 @2) + (26:28 @3) + (7:00 @4) 8.85 km (4:20 / km) +67m 4:10 / km
ahr:152 max:170 shoes: Inov8 Road-X 255

Easy one when I finally got home. Feeling OK, tired after 30mins.

Wednesday Nov 14, 2012 #

Note
slept:7.5 weight:66.1kg (rest day)

knackered!

Tuesday Nov 13, 2012 #

7 AM

Running 16:34 intensity: (9 @0) + (41 @1) + (3:23 @2) + (12:21 @3) 3.54 km (4:41 / km)
ahr:147 max:158 shoes: Addidas Adizero Tempo 5

Monday Nov 12, 2012 #

7 AM

Running 18:03 intensity: (3:00 @2) + (14:24 @3) + (39 @4) 3.9 km (4:38 / km)
ahr:147 max:163 slept:7.75 shoes: Addidas Adizero Tempo 5

ITW
12 PM

Running warm up/down 4:33 intensity: (10 @0) + (42 @1) + (2:11 @2) + (1:30 @3) 0.91 km (5:00 / km) +28m 4:20 / km
ahr:139 max:154 shoes: Asics Gel GT-2140

WU jog up to the gym.

Strength and Conditioning 48:00 intensity: (14:12 @0) + (15:30 @1) + (14:27 @2) + (2:25 @3) + (1:26 @4) 3.19 km (15:02 / km)
ahr:122 max:163 slept:7.75 shoes: Asics Gel GT-2140

Circuits session. Felt hard work again.

Running warm up/down 4:15 [2] 1.04 km (4:04 / km) +8m 3:55 / km
ahr:141 max:151 shoes: Asics Gel GT-2140

Back to the office after a stop off at Tesco to fill my bag with fodder.
5 PM

Running 10:00 [3] 2.13 km (4:41 / km) +15m 4:32 / km
ahr:148 max:161 shoes: Addidas Adizero Tempo 5

HFW

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