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Training Log Archive: Rich

In the 7 days ending Dec 2, 2012:

activity # timemileskm+m
  Running13 6:04:56 43.88(8:19) 70.62(5:10) 993
  Orienteering3 3:09:39 19.21(9:52) 30.92(6:08) 352
  Strength and Conditioning2 1:20:00
  Total14 10:34:35 63.1 101.54 1345
  [1-5]14 10:06:59
averages - sleep:7.4 rhr:42 weight:65.9kg

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MoTuWeThFrSaSu

Sunday Dec 2, 2012 #

11 AM

Running warm up/down 10:12 intensity: (36 @0) + (1:32 @1) + (7:41 @2) + (23 @3) 1.09 km (9:24 / km) +8m 9:04 / km
ahr:123 max:145 shoes: Inov8 O Roc 280

Orienteering race 54:40 intensity: (20 @0) + (23 @1) + (27 @2) + (2:22 @3) + (51:08 @4) ** 11.67 km (4:41 / km) +97m 4:30 / km
ahr:164 max:172 shoes: Inov8 O Roc 280

Running warm up/down 8:18 intensity: (30 @0) + (7:41 @1) + (7 @2) 1.23 km (6:45 / km) +1m 6:43 / km
ahr:121 max:127 shoes: Inov8 O Roc 280


Brown - Splits

Saturday Dec 1, 2012 #

12 PM

Orienteering 42:46 intensity: (4:36 @0) + (6:59 @1) + (8:41 @2) + (21:05 @3) + (1:25 @4) *** 5.07 km (8:27 / km) +91m 7:45 / km
ahr:139 max:162 shoes: Inov8 O Roc 280

Orienteering 41:51 intensity: (4:22 @0) + (4:44 @1) + (8:26 @2) + (24:19 @3) *** 4.91 km (8:32 / km) +61m 8:02 / km
ahr:137 max:162 shoes: Inov8 O Roc 280

5 PM

Running warm up/down 6:55 intensity: (1:00 @0) + (40 @1) + (3:12 @2) + (2:03 @3) 0.76 km (9:09 / km) +13m 8:25 / km
ahr:132 max:150 shoes: Inov8 O Roc 280

Orienteering race 50:22 intensity: (16 @0) + (9 @1) + (3:25 @2) + (14:09 @3) + (32:23 @4) *** 9.27 km (5:26 / km) +103m 5:09 / km
ahr:158 max:171 shoes: Inov8 O Roc 280

Running warm up/down 14:21 intensity: (11:24 @0) + (2:57 @1) 0.52 km (27:33 / km) +2m 27:01 / km
ahr:94 max:123 shoes: Inov8 O Roc 280


Short Brown - Splits

Friday Nov 30, 2012 #

7 AM

Running 17:06 intensity: (22 @0) + (2 @1) + (4:24 @2) + (11:04 @3) + (1:14 @4) 3.52 km (4:52 / km)
ahr:148 max:166 rhr:41 slept:8.0 shoes: Addidas Adizero Tempo 5

ITW. Freezing. (6)
6 PM

Running 48:12 intensity: (24 @0) + (20 @1) + (31:48 @2) + (15:40 @3) 10.19 km (4:44 / km) +60m 4:36 / km
ahr:141 max:157 weight:65.7kg shoes: Addidas Adizero Tempo 5

Easy one down the Maun valley and around Kingsmill Res where I did 6 x 15s strides then back via Sutton Lawn. Already well below freezing point. (initially 6 becoming 3).

Thursday Nov 29, 2012 #

7 AM

Running 9:04 intensity: (13 @0) + (4 @1) + (28 @2) + (3:24 @3) + (4:48 @4) + (7 @5) 1.94 km (4:40 / km)
ahr:157 max:176 rhr:41 slept:6.5 weight:66.6kg shoes: Inov8 X Talon 212 (3)

ITW (4)
12 PM

Running warm up/down 6:00 [2] 1.6 km (3:45 / km) +35m 3:23 / km
shoes: Asics Gel GT-2140

Strength and Conditioning 35:00 [2]
shoes: Asics Gel GT-2140

Running warm up/down 4:20 [2] 1.05 km (4:08 / km)
shoes: Asics Gel GT-2140

5 PM

Running 1:22:57 intensity: (32 @0) + (1:52 @1) + (36:59 @2) + (40:32 @3) + (3:02 @4) 13.47 km (6:09 / km) +600m 5:02 / km
ahr:144 max:163 shoes: Inov8 X Talon 212 (3)

Easy terrain and hill running around Byrons Walk and then across Robin Hood's Hill before heading home through Portland Park with 6 x 10s sprints. Pleasant cold night. Calves heavy. (3)

Wednesday Nov 28, 2012 #

7 AM

Running 11:39 intensity: (23 @0) + (4 @1) + (1:21 @2) + (5:40 @3) + (4:11 @4) 2.28 km (5:06 / km)
ahr:153 max:173 rhr:44 slept:8.0 (rest day) shoes: Addidas Adizero Tempo 5

ITW (3)
5 PM

Running 8:19 intensity: (19 @0) + (20 @1) + (4:29 @2) + (3:11 @3) 1.79 km (4:39 / km) +16m 4:27 / km
ahr:140 max:149 shoes: Addidas Adizero Tempo 5

HFW

Tuesday Nov 27, 2012 #

6 AM

Note
rhr:41 slept:7.0 weight:66kg

6 PM

Running warm up/down 11:42 intensity: (36 @0) + (34 @1) + (5:16 @2) + (5:16 @3) 2.89 km (4:02 / km) +3m 4:01 / km
ahr:139 max:152 shoes: Inov8 Road-X 255

Running intervals 39:35 intensity: (24 @0) + (13 @1) + (4:15 @2) + (11:29 @3) + (22:27 @4) + (47 @5) 10.04 km (3:57 / km) +45m 3:51 / km
ahr:158 max:176 shoes: Inov8 Road-X 255

10 x 800m @10km pace with 200m jogs. (7)

Running warm up/down 12:57 intensity: (2:16 @1) + (8:31 @2) + (2:10 @3) 2.66 km (4:52 / km) +23m 4:40 / km
ahr:137 max:150 shoes: Inov8 Road-X 255

Monday Nov 26, 2012 #

7 AM

Note
rhr:42 slept:7.5 weight:65.5kg

Running 14:31 intensity: (43 @0) + (1:23 @1) + (10:40 @2) + (1:45 @3) 3.08 km (4:43 / km) +8m 4:39 / km
ahr:137 max:150 shoes: Addidas Adizero Tempo 5

To the train station; next two trains cancelled so thought I'd go for a run before the next train which gave me 40mins. On my way but then got a lift offer from a work college so took that up instead. (6)
12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +30m 3:45 / km
shoes: Asics Gel GT-2140

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Asics Gel GT-2140

Strength and Conditioning (Circuits) 45:00 [3]
shoes: Asics Gel GT-2140

Same circuits as last couple of weeks. (4)
6 PM

Running 50:18 intensity: (36 @0) + (58 @1) + (24:44 @2) + (23:58 @3) + (2 @4) 10.41 km (4:50 / km) +149m 4:31 / km
ahr:143 max:160 shoes: Addidas Adizero Tempo 5

Wet and uninspiring run back from Hucknall Tram stop. Not one of my favourite routes. Took it very easy to get recovery. (3)

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