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Training Log Archive: Rich

In the 7 days ending Dec 22, 2013:

activity # timemileskm+m
  Running12 8:15:24 67.22(7:22) 108.18(4:35) 991
  Strength and Conditioning2 1:25:00
  Orienteering1 28:29 4.18(6:49) 6.72(4:14) 5023 /23c100%
  Total12 10:08:53 71.4 114.9 104123 /23c100%
averages - sleep:7 weight:65.1kg

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Sunday Dec 22, 2013 #

11 AM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Inov8 O Roc 280

Orienteering race 28:29 [5] ** 6.72 km (4:14 / km) +50m 4:05 / km
spiked:23/23c shoes: Inov8 O Roc 280

Handicapped chasing start at Walesby. Not particularly challenging but good fun. Never shore how many more were left to catch. Saw Matt Cox ahead towards the end and knew he would have a strong run in so increased the pace towards the end to make sure I didn't have to have a sprint finish. Turns out Matt was the last one I needed to overtake so took the overall win.

Running warm up/down 18:39 [1] 3.59 km (5:12 / km)
ahr:135 shoes: Inov8 O Roc 280

Saturday Dec 21, 2013 #

10 AM

Running long 2:04:01 [3] 27.01 km (4:35 / km) +450m 4:14 / km
shoes: Inov8 Trailroc 245

Long run out down the Erewash valley and then back from Brinsley over the rolling hills. Felt good start to finish and surprisingly mild.

Friday Dec 20, 2013 #

6 PM

Running 23:00 [2] 4.79 km (4:48 / km) +20m 4:42 / km
shoes: Adidas Adizero Adios 2 (2)

Thursday Dec 19, 2013 #

7 AM

Running 19:08 [2] 3.63 km (5:16 / km) +24m 5:06 / km
ahr:135 max:142 slept:6.5 weight:65.4kg shoes: Adidas Adizero Adios 2 (2)

ITW aching and heavy bag as I was carrying my work laptop.
6 PM

Running warm up/down 22:40 [2] 4.39 km (5:10 / km) +35m 4:58 / km
shoes: Inov8 Road-X 255

Running race 16:36 [5] 5.02 km (3:18 / km) +30m 3:13 / km
shoes: Inov8 Road-X 255

Harriers Coaches 5km handicapped. Run this race every year so a decent marker. 11s faster than last year despite the decent conditions last year and fairly breezy conditions today. Good to know that despite everything I have still managed to make some progress. New course record too.

Running warm up/down 12:42 [1] 2.46 km (5:10 / km)
shoes: Inov8 Road-X 255

Wednesday Dec 18, 2013 #

1 PM

Strength and Conditioning 45:00 [1]
shoes: Inov8 Road-X 255

Running 24:20 [1] 5.13 km (4:44 / km) +34m 4:35 / km
slept:8.0 weight:64.8kg shoes: Inov8 Road-X 255

Easy jog back home from the gym.
6 PM

Running 50:13 intensity: (10:55 @2) + (37:48 @3) + (1:30 @5) 11.24 km (4:28 / km) +81m 4:19 / km
ahr:148 max:163 shoes: Inov8 Road-X 255

Easy run with strides. Howling winds and the heavy rain joined in half way through too.

Tuesday Dec 17, 2013 #

7 AM

Running 19:08 [2] 4.02 km (4:46 / km)
slept:6.5 weight:65.2kg shoes: Adidas Adizero Adios 2 (2)

Knackered again this morning. Grace not well in the night and threw up all over our bed when we were trying to get her back off to sleep.
5 PM

Running 1:10:30 [3] 16.2 km (4:21 / km) +138m 4:10 / km
shoes: Adidas Adizero Adios 2 (2)

Back home to dump my bag and then an easy cruise, feeling decent.

Monday Dec 16, 2013 #

7 AM

Running 24:30 intensity: (20:00 @2) + (4:30 @3) 5.1 km (4:48 / km) +15m 4:44 / km
ahr:132 max:150 shoes: Adidas Adizero Adios 2 (2)

12 PM

Running 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning (Circuits) 40:00 [2]
shoes: Inov8 Road-X 233

Running 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

5 PM

Running 52:57 intensity: (11:20 @2) + (39:37 @3) + (2:00 @5) 12.0 km (4:25 / km) +139m 4:10 / km
ahr:148 max:164 shoes: Adidas Adizero Adios 2 (2)

Home from Hucknall Station with strides.

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