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Training Log Archive: Rich

In the 7 days ending Oct 26, 2014:

activity # timemileskm+m
  Cross Training4 3:30:31 25.25(8:20) 40.63(5:11)
  Running5 1:56:31 15.25(7:38) 24.54(4:45) 388
  Orienteering1 1:07:28 7.64(8:50) 12.3(5:29) 37424 /26c92%
  Strength and Conditioning3 45:00
  Total9 7:19:30 48.14 77.47 76224 /26c92%
  [1-5]9 6:34:30
averages - weight:65.9kg

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Sunday Oct 26, 2014 #

Event: Midland Championships
 
11 AM

Running warm up/down 12:49 intensity: (30 @1) + (3:59 @2) + (5:45 @3) + (2:35 @4) 2.46 km (5:12 / km) +64m 4:36 / km
ahr:148 max:168 shoes: Inov8 ORoc 280 (2)

Orienteering race 1:07:28 intensity: (2:16 @3) + (44:37 @4) + (20:35 @5) *** 12.3 km (5:29 / km) +374m 4:46 / km
ahr:169 max:180 spiked:24/26c (injured) shoes: Inov8 ORoc 280 (2)

Midland champs @ Longshaw

I know I probably shouldn't have but was getting massive withdrawal symptoms. So I went out to enjoy and not push/do anything silly.

Was able to ran with more confidence on the trails and easier terrain but was pretty reserved through the marshes, rock, tussocks etc to preserve my calf. Course was mainly quite straight forwards and only small time losses at 1 (banana), 5 (over shot), and 24 (too far right); each about 20-30s. Also not sure on my routes to 9 and 10. Was within 1 min of Malley and Will so not too bad.
12 PM

Running warm up/down 14:54 intensity: (13:29 @1) + (1:25 @2) 2.0 km (7:28 / km) +38m 6:49 / km
ahr:118 max:131 shoes: Inov8 ORoc 280 (2)

Tired jog; tightness in strange places, I guess from running slightly differently.

Saturday Oct 25, 2014 #

2 PM

Running 45:23 intensity: (1:14 @1) + (4:51 @2) + (30:58 @3) + (4:03 @4) + (4:17 @5) 10.64 km (4:16 / km) +82m 4:07 / km
ahr:152 max:183 (injured) shoes: Sketchers Go Run 2

Easy on the Timberland trial and around the res, finishing through Sutton Lawn; trying to increase cadence to reduce impact on calves & Achilles.

Friday Oct 24, 2014 #

7 AM

Running 23:43 intensity: (1:48 @1) + (6:59 @2) + (14:56 @3) 5.02 km (4:43 / km) +40m 4:32 / km
ahr:143 max:156 (injured) shoes: Sketchers Go Run 2

Getting to the gym would have been difficult today. So, instead of doing nothing, and as I have had no discomfort for nearly a week now, I thought a short run into work was called for. Didn't feel my calf at all, either during or after.
5 PM

Running 19:42 intensity: (58 @1) + (1:40 @2) + (16:20 @3) + (44 @4) 4.43 km (4:27 / km) +164m 3:45 / km
ahr:148 max:166 shoes: Sketchers Go Run 2

To mum's from station; all good.

Thursday Oct 23, 2014 #

6 PM

Cross Training 1:00:08 intensity: (29:01 @1) + (5:58 @2) + (6:11 @3) + (14:44 @4) + (4:14 @5) 12.9 km (4:40 / km)
ahr:139 max:177 shoes: Sketchers Go Run 2

6 x 4m Threshold with 1min easy. Still no issues.

Wednesday Oct 22, 2014 #

7 PM

Cross Training 40:15 intensity: (7:45 @1) + (22:08 @2) + (9:23 @3) + (59 @4) 7.73 km (5:12 / km)
ahr:136 max:163 weight:65.4kg shoes: Sketchers Go Run 2

Still nothing from my calf though some weakness during strengthening stuff. Feels good enough to run on; which means is a struggle to stop myself from going running.

Strength and Conditioning 10:00 [0]
shoes: Sketchers Go Run 2

Tuesday Oct 21, 2014 #

6 PM

Cross Training 1:00:06 intensity: (4:29 @1) + (24:44 @2) + (27:02 @3) + (3:51 @4) 10.04 km (5:59 / km)
ahr:143 max:165 weight:65.3kg shoes: Sketchers Go Run 2

Strength and Conditioning 15:00 [0]
shoes: Sketchers Go Run 2

Monday Oct 20, 2014 #

12 PM

Note
weight:66.3kg (injured)

Back at Physios. Has improved much more than expected. Continue now with X training for the next week and reassess for running after next weeks appointment; that is much quicker than originally suspected. Strengthening stuff to do, but not eccentric loading yet.
6 PM

Cross Training 50:02 intensity: (1:51 @1) + (8:08 @2) + (29:57 @3) + (10:06 @4) 9.97 km (5:01 / km)
ahr:150 max:163 weight:66.4kg shoes: Sketchers Go Run 2

Strength and Conditioning 20:00 [0]
shoes: Sketchers Go Run 2

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