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Training Log Archive: Rich

In the 7 days ending Aug 24, 2014:

activity # timemileskm+m
  Running10 5:39:42 43.22(7:52) 69.55(4:53) 920
  Orienteering3 1:50:12 13.8(7:59) 22.21(4:58) 50173 /83c87%
  Strength and Conditioning2 1:25:11
  Total11 8:55:05 57.02 91.76 142173 /83c87%
  [1-5]11 8:55:03
averages - sleep:7 weight:64.2kg

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Sunday Aug 24, 2014 #

11 AM

Running warm up/down 15:22 intensity: (5:48 @1) + (5:43 @2) + (3:25 @3) + (26 @4) 2.4 km (6:25 / km) +38m 5:56 / km
ahr:125 max:166 shoes: Inov8 X Talon 212 (4)

Orienteering race 33:30 intensity: (21 @1) + (11 @2) + (49 @3) + (23:57 @4) + (8:12 @5) *** 6.05 km (5:32 / km) +176m 4:50 / km
ahr:170 max:180 spiked:20/22c shoes: Inov8 X Talon 212 (4)

White Rose Middle Race at Oliver's Mount

Pretty good on the whole bar the finish. A few second lost early on 3 & 4 but otherwise running decent. Big time losses were at the end. First by cutting up the slope too early to 22 and getting confused by an unmapped by rather obvious re-entrant before logic kicked back in. The inexplicably contoured up the slope and ran along the fence to the last rather than just taking the path. Around 50s and 20s lost respectively. Result was good enough to just about overhaul the deficit on OJ and Jamie P (that boy is getting good) from yesterday.

Running warm up/down 8:58 intensity: (1 @0) + (3:13 @1) + (3:34 @2) + (2:06 @3) + (4 @4) 1.52 km (5:54 / km) +17m 5:36 / km
ahr:133 max:160 shoes: Inov8 X Talon 212 (4)

Saturday Aug 23, 2014 #

11 AM

Running warm up/down 9:15 intensity: (8:04 @1) + (1:11 @2) 1.91 km (4:51 / km)
ahr:128 max:153 shoes: Inov8 X Talon 212 (4)

Orienteering race 1:04:56 intensity: (1 @0) + (21 @1) + (13 @2) + (8:06 @3) + (55:39 @4) + (36 @5) **** 13.34 km (4:52 / km) +321m 4:21 / km
ahr:165 max:177 spiked:34/40c shoes: Inov8 X Talon 212 (4)

White Rose Classic/Urban Race

An interesting urban race but I wasn't up to it today. Poor route choices, not planning ahead and struggling to read the detail leading to lots of hesitation. Also need to make sure I check the control descriptions as this tripped me up several times and probably resulted in ~90s time loss in all. Had read about the over or round 17 before the race and told myself I would go over; so why I decided to go round I have no idea; lost me 1min anyway. A little fortunate that 8 was taken out the results; although I lost time due to the problems there, I had already screwed up the route to it - looks like this may have given me the overall win. Running fast felt forced also whenever I had opportunity to open up, X-Talons on all the hard surfacing were taking their toll on my Achilles by the end. In the end I was satisfied to only be just over 1min down on OJ.

Running warm up/down 13:03 intensity: (12:09 @1) + (54 @2) 1.65 km (7:54 / km) +76m 6:25 / km
ahr:124 max:136 shoes: Inov8 X Talon 212 (4)

Friday Aug 22, 2014 #

Event: White Rose
 
7 PM

Running warm up/down 5:33 intensity: (35 @1) + (1:13 @2) + (2:50 @3) + (55 @4) 1.31 km (4:13 / km) +8m 4:06 / km
ahr:144 max:163 shoes: Adida Adizero Adios Boost 2

Orienteering race 11:46 intensity: (23 @1) + (15 @2) + (34 @3) + (6:15 @4) + (4:19 @5) ** 2.82 km (4:10 / km) +4m 4:08 / km
ahr:168 max:176 spiked:19/21c shoes: Adida Adizero Adios Boost 2

White Rose Sprint at Hull Uni Scarborough Campus

Pleasant evening sprint which I only just about made after traffic problems driving up. Wasn't too difficult but that made the couple of errors I did make costly (10-15s at 2 and 20). 2nd.

Running warm up/down 12:34 intensity: (2:30 @1) + (8:24 @2) + (1:23 @3) + (17 @4) 2.0 km (6:17 / km) +46m 5:38 / km
ahr:90 max:160 shoes: Adida Adizero Adios Boost 2

Thursday Aug 21, 2014 #

7 AM

Running 24:02 intensity: (5:03 @1) + (18:34 @2) + (25 @3) 4.86 km (4:57 / km) +29m 4:48 / km
ahr:130 max:145 shoes: Skechers Go Run 3

Wednesday Aug 20, 2014 #

6 AM

Strength and Conditioning 47:41 intensity: (46:06 @1) + (1:35 @2)
ahr:106 max:137 shoes: Sketchers Go Run 2

Running 23:24 intensity: (3:25 @1) + (16:19 @2) + (3:40 @3) 4.99 km (4:41 / km) +48m 4:29 / km
ahr:132 max:148 shoes: Adida Adizero Adios Boost 2

5 PM

Running 1:14:24 intensity: (29:16 @1) + (17:12 @2) + (16:29 @3) + (11:22 @4) + (5 @5) 15.57 km (4:47 / km) +204m 4:29 / km
ahr:131 max:199 shoes: Adida Adizero Adios Boost 2

Sodding trains. Got to the station to find just one carriage that was already full. So instead I went for a jog around along the Embankment while waiting for the next train. Jumped off at Newstead for a easy one home; dodgy tummy.

Tuesday Aug 19, 2014 #

7 AM

Running 12:51 intensity: (10:54 @2) + (1:57 @3) 2.71 km (4:44 / km) +38m 4:25 / km
ahr:126 max:149 shoes: Sketchers Go Run 2

6 PM

Running warm up/down 21:31 intensity: (26 @1) + (36 @2) + (20:29 @3) 4.41 km (4:52 / km) +179m 4:03 / km
ahr:137 max:145 shoes: Skechers Go Run 3

Running intervals 31:19 intensity: (15:49 @1) + (15:30 @5) 7.87 km (3:59 / km) +1m 3:59 / km
ahr:157 max:177 shoes: Skechers Go Run 3

300m Parlaufs with Harriers. Recovery was jog down the straight to meet pair (Carl) at his 300m point. Doing these in 50s meant that the recovery didn't allow much dawdling. Hard work; good speed endurance session.

Running warm up/down 18:05 intensity: (7:53 @1) + (9:34 @2) + (38 @3) 3.68 km (4:55 / km) +1m 4:54 / km
ahr:126 max:154 shoes: Skechers Go Run 3

Monday Aug 18, 2014 #

6 AM

Strength and Conditioning 37:30 intensity: (30:00 @1) + (7:30 @2)
slept:7.0 weight:64.2kg shoes: Sketchers Go Run 2

12 PM

Running 32:48 [2] 6.93 km (4:44 / km) +16m 4:41 / km
shoes: Adida Adizero Adios Boost 2

5 PM

Running 36:33 [2] 7.74 km (4:43 / km) +219m 4:08 / km
shoes: Adida Adizero Adios Boost 2

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