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Training Log Archive: Rich

In the 7 days ending Apr 7, 2013:

activity # timemileskm+m
  Running11 7:00:46 56.05(7:30) 90.21(4:40) 768
  Orienteering2 1:17:05 9.97(7:44) 16.04(4:48) 63055 /57c96%
  Strength and Conditioning1 33:00
  Total12 8:50:51 66.02 106.25 139855 /57c96%
  [1-5]12 8:50:28
averages - sleep:6.5 weight:65kg

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MoTuWeThFrSaSu

Sunday Apr 7, 2013 #

11 AM

Running warm up/down 9:00 intensity: (8:00 @2) + (1:00 @4) 2.03 km (4:26 / km)
shoes: Inov8 O Roc 280

Orienteering race 44:47 [5] *** 9.14 km (4:54 / km) +330m 4:09 / km
spiked:34/35c slept:8.5 weight:64.5kg shoes: Inov8 O Roc 280

Brown course at Bramcote Hills planned by Ant

Good course and the area was gorgeous. The course was split into three by two timed road crossings with 90s to cross, this made it 3 good long intervals and good middle race over distance training. Ran hard and only made small errors - ~5s leaving 9 in the wrong direction, climbing and contouring too far to 19 (~10-15s), overshooting 23 but realising before making a big error (10s) and small hesitations at 24 and 28 by not initially spotting the controls (5s each). Finished 1st just ahead of some punter.

Running warm up/down 21:28 [2] 3.17 km (6:46 / km) +110m 5:46 / km
shoes: Inov8 O Roc 280

Saturday Apr 6, 2013 #

10 AM

Running long 1:55:48 intensity: (23 @0) + (1:07 @1) + (7:21 @2) + (1:35:46 @3) + (11:11 @4) 24.2 km (4:47 / km) +338m 4:28 / km
ahr:151 max:167 slept:5.25 shoes: Adidas Kanadia TR4

Another night where my mind wouldn't shut off and didn't get to sleep to well past 3am so woke up knackered. Even so it was a very pleasant morning for a very enjoyable long run.

Friday Apr 5, 2013 #

7 AM

Running 14:00 [2] 2.9 km (4:50 / km)
ahr:134 max:144 shoes: Addidas Adizero Tempo 5

6 PM

Running 9:30 intensity: (5:00 @2) + (4:30 @3) 2.1 km (4:31 / km) +16m 4:21 / km
ahr:142 max:150 shoes: Addidas Adizero Tempo 5

Thursday Apr 4, 2013 #

7 AM

Running 17:00 intensity: (11:00 @2) + (6:00 @5) 4.1 km (4:09 / km)
slept:5.0 shoes: Inov8 F-lite 195

Couldn't get to sleep last night and ended up reading till my mind switched off and fell asleep at 2am. So at 7am this morning I was pretty grumpy when the alarm went off and was after 7:25 before I left the house. Soon realised I had forgot my work shoes, not wanting to reside in my trainers all day, sprinted back home and then the mile down to the station. Cornnering into the station, slipped on the copious volumes of salt that had been put down for the snow and went flying - smooth, just in time to see the train leaving 40s early!

So I went for a jog round the block while waiting for the next train. At work found out I had grazed my knee and hand and have a rather impressive graze across my shoulder.
5 PM

Running warm up/down 20:35 intensity: (18:50 @2) + (1:45 @3) 4.33 km (4:45 / km) +27m 4:37 / km
ahr:138 max:146 shoes: Inov8 F-lite 195

HFW, up to Harriers and then a couple of laps of the field.

Running intervals 28:00 [4] 8.5 km (3:18 / km) +50m 3:12 / km
ahr:154 max:174 shoes: Inov8 F-lite 195

7 x 4mins on the field with 90s recoveries. The going was fairly soft and the wind was brutal (and freezing) which made this particularly hard work and fairly unpleasant. Glutes and hammies pretty knotted, sore and tight.

Running warm up/down 9:18 [2] 1.9 km (4:53 / km)
ahr:131 max:137 shoes: Inov8 F-lite 195

Back around the field then home, glad to get back in the warm.

Wednesday Apr 3, 2013 #

7 AM

Running 47:16 intensity: (11:53 @2) + (33:57 @3) + (1:26 @4) 9.8 km (4:49 / km) +63m 4:40 / km
ahr:146 max:164 slept:7.5 weight:65.1kg shoes: Inov8 X Talon 212 (3)

At the dentists so opportunity for a pleasant steady though very chilly pre-brekkie run. St Wilfreds, Boar Hill, Dumbles, Ashfields and old colliery pit tip.
1 PM

Running warm up/down 4:40 [2] 1.05 km (4:27 / km) +30m 3:53 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 33:00 [1]
shoes: Inov8 Road-X 233

Standard core strength stuff and some plyometrics to finish.

Running warm up/down 4:15 [2] 1.05 km (4:03 / km)
shoes: Inov8 Road-X 233

6 PM

Running 40:32 intensity: (26:15 @2) + (14:17 @3) 9.27 km (4:22 / km) +66m 4:13 / km
ahr:141 max:150 shoes: Inov8 Road-X 255

Evening run around the roads, again well wrapped up.

Tuesday Apr 2, 2013 #

7 AM

Note

Despite not feeling 100% with some tiredness and fatigue in my legs all weekend it is clearly not affecting me much. I've decided I will be a little less cautious and see how things go. Often I have been feeling fairly fatigued but still moving pretty well but have taken this as a sign to take it easy. Instead I am going to go for the method of training through unless it is having a physical impact on my running ability, which has only happened intermittently such as at the Wolf's Pit fell race and training when I was in Bagshot.
6 PM

Running 49:24 intensity: (48:12 @2) + (1:12 @3) 11.1 km (4:27 / km) +68m 4:19 / km
ahr:134 max:145 slept:7.0 weight:65.4kg shoes: Addidas Adizero Tempo 5

Easy recovery run down to and around the res and then back via Sutton Lawn. Very pleasant evening but caught out by the setting sun; it got bloody cold and my hands were freezing!

Monday Apr 1, 2013 #

Orienteering race 32:18 [4] *** 6.9 km (4:41 / km) +300m 3:51 / km
spiked:21/22c slept:6.0 shoes: Inov8 O Roc 280

JK 2013 Day 4 Relay - Hambledon

Leg 1, not normally a 1st leg runner but needed to do my bit for the team. Calm at the start, made my plan to 1 and took in behind the front few. Cut right to 1 where there was a gaffle and was then with Yannick and OJ though a gaffle sent OJ and myself further and we were back in the pack. another gaffle at 4 though was too high and overshot, relocated using the field - 45s lost. Had to work hard to get back in contention over the next few and worked my way up to 4th, behind KJ, Yannick and Nixon at the spectator though with several runners just behind (OJ, Spongey & Eric). Split up from here with Spongey, Nixon, Eric and myself having the longer gaffle but ended up with OJ again at 19 at which point I was at the back of the pack. Took a maverick lower route around the spur to 21 and draw level with Sponge and Eric who then went off in the wrong direction to 22 which allowed my to sprint home in 3rd. Team finished in 5th in the end so not the top 3 we hoped for but probably my most satisfying run of the weekend.
10 AM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov8 O Roc 280

Running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Inov8 O Roc 280

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