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Training Log Archive: Rich

In the 7 days ending Apr 3, 2016:

activity # timemileskm+m
  Running7 2:59:05 24.5(7:19) 39.43(4:32) 303
  Cross Training2 2:47:28
  Orienteering2 1:50:22 9.47(11:39) 15.24(7:14) 25121 /21c100%
  Strength and Conditioning3 1:25:00
  Total12 9:01:55 33.97 54.68 55421 /21c100%

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

Event: East Midlands League (NOC)
 
7 AM

Orienteering 1:19:15 intensity: (42:47 @1) + (32:17 @2) + (4:11 @3) 9.44 km (8:24 / km) +101m 7:58 / km
ahr:125 max:153 shoes: Inov8 ORoc 280 (3)

Controller Duties at the pines. Knee became quite painful. Definitely under the knee rather than ITBS today.

Cross Training (MTB Orienteering) 1:49:24 intensity: (1:45:12 @1) + (3:19 @2) + (53 @3)
ahr:104 max:145 (injured)

Had considered the potential knee issue so had wisely taken my MTB. 19.5km/200m.
9 PM

Strength and Conditioning 30:00 [1]

Physio exercises.

Saturday Apr 2, 2016 #

2 PM

Running 11:26 intensity: (4:33 @1) + (5:15 @2) + (1:38 @3) 2.05 km (5:35 / km) +18m 5:21 / km
ahr:133 max:150 shoes: Adidas Adizero Adios Boost (3)

WU

Running race 17:42 intensity: (24 @1) + (15 @2) + (28 @3) + (13:55 @4) + (2:40 @5) 5.03 km (3:31 / km) +54m 3:20 / km
ahr:169 max:176 shoes: Adidas Adizero Adios Boost (3)

Midland Road relay leg 7 at Sutton Park.

Felt slow and was hard work from the start. Hard to enjoy it when so unfit. Felt knee when I hit the downhill section around 3.5 km and steadily got worse from there.
3 PM

Running 6:52 intensity: (5:57 @1) + (55 @2) 1.13 km (6:05 / km) +14m 5:43 / km
ahr:117 max:131 shoes: Adidas Adizero Adios Boost (3)

WD with knee complaining. Hoping that I would have improved further this week to get to ~50 miles for the week but ended up nowhere near. :(

Friday Apr 1, 2016 #

6 AM

Strength and Conditioning 35:00 [1]

7 AM

Cross Training (Cycling) 58:04 intensity: (30:04 @1) + (23:01 @2) + (4:45 @3) + (14 @4)
ahr:128 max:160

ITW 24.5/170m

Thursday Mar 31, 2016 #

5 PM

Running tempo (Progression) 50:22 intensity: (15:52 @1) + (3:10 @2) + (14:51 @3) + (16:29 @4) 12.51 km (4:02 / km) +12m 4:00 / km
ahr:144 max:171 shoes: Puma Faas 300 V3

Four laps of res cranking it up after each lap. Started ~3:45 (faster than planned) finishing ~3:20. Very comfortable and HR low until sub 3:30 when it felt a lot harder for little extra speed.

Wednesday Mar 30, 2016 #

7 AM

Running 14:44 intensity: (3:38 @1) + (6:47 @2) + (4:19 @3) 2.99 km (4:56 / km) +36m 4:39 / km
ahr:135 max:153 shoes: Puma Faas 300 V3

ITW Knee not good this morning.
5 PM

Running 13:53 intensity: (7:47 @1) + (6:06 @2) 2.71 km (5:07 / km) +163m 3:56 / km
ahr:125 max:139 shoes: Puma Faas 300 V3

HFW - Knee a little better.

Tuesday Mar 29, 2016 #

6 PM

Running 46:06 intensity: (2:55 @1) + (32:39 @2) + (8:47 @3) + (1:45 @4) 10.11 km (4:34 / km) +6m 4:33 / km
ahr:139 max:163 shoes: New Balance Fresh Foam Zante

Easy out and back from work to Holme Pierrepont. Hoped to go further once I started feeling the knee it was time to return. Cold and foul weather.

Monday Mar 28, 2016 #

11 AM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 X Talon 190 (2)

Orienteering race 31:07 [5] *** 5.8 km (5:22 / km) +150m 4:45 / km
spiked:21/21c shoes: Inov8 X Talon 190 (2)

JK Trophy 3rd Leg

Out 3rd, back 5th. Set up with good runs from Ant and Poo Boy. Went out ~1min behind Halden and 20s behind EBOR. Hesitant on 1 and drifted far too left and caught in brambles on 2 so was passed by GG and caught by Sasha. Caught some time back up on Speaky (made mistake on 8) and back into 3rd running smoothly through to 11. In group at spectator and Halden in sight but had nothing extra for the final physical loop so ended up dropping away; just lack of physical fitness and nothing more I could have done. Knee just about held out but very sore during WD.

Running warm up/down 6:00 [1] 0.9 km (6:40 / km)
shoes: Inov8 X Talon 190 (2)

6 PM

Strength and Conditioning 20:00 [1]

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