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Training Log Archive: Rich

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Running11 4:45:44 34.43(8:18) 55.42(5:09) 570
  Orienteering4 2:30:08 13.15(11:25) 21.17(7:06) 54156 /61c91%
  Strength and Conditioning7 2:20:57 0.31 0.49
  Cross Training2 2:05:43
  Total20 11:42:32 47.89 77.08 111156 /61c91%
  [1-5]16 10:42:32
averages - weight:68.1kg

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

Event: Scottish Spring Middle Distance (WRE)
 
10 AM

Running warm up/down 17:35 [2] 2.15 km (8:10 / km) +41m 7:28 / km
shoes: Inov8 ORoc 280 (3)

Put orthotic in but was uncomfortable on the way to the start so ditched it at the finish. Didn't need it but slight strange feeling not having an insole.

Orienteering race 43:02 [4] **** 6.4 km (6:43 / km) +200m 5:49 / km
spiked:25/28c shoes: Inov8 ORoc 280 (3)

Scottish Sprint Middle WRE

Very heavy legged but bar a miss at 9 (~50s), like most, it was going reasonably ok until I overshot 27. I ended up fighting through wind blow and seeing the finish directly below me - lost best part of 4mins here. Otherwise very enjoyable.

GPS - http://club.tractrac.com/events/event_20160424_Sco...
Results - http://www.rstrain.ndtilda.co.uk/results_16/mid_bo...

Running warm up/down 10:00 [2] 1.4 km (7:09 / km) +70m 5:43 / km
shoes: Inov8 ORoc 280 (3)

Saturday Apr 23, 2016 #

Event: JOK Chasing Sprint
 
11 AM

Running warm up/down 12:13 intensity: (7:17 @1) + (4:14 @2) + (42 @3) 1.77 km (6:54 / km) +27m 6:25 / km
ahr:123 max:152 shoes: Inov8 ORoc 280 (3)

Orienteering race 19:54 intensity: (50 @3) + (10:46 @4) + (8:18 @5) *** 3.47 km (5:44 / km) +33m 5:28 / km
ahr:170 max:176 spiked:15/15c shoes: Inov8 ORoc 280 (3)

JOK Sprint prologue

Started steady, grew into the race. Nice and clean.

Running warm up/down 7:06 intensity: (59 @1) + (6:07 @2) 1.15 km (6:09 / km) +34m 5:22 / km
ahr:134 max:141 shoes: Inov8 ORoc 280 (3)

2 PM

Running warm up/down 11:19 intensity: (2:01 @1) + (7:16 @2) + (2:02 @3) 1.93 km (5:51 / km) +1m 5:50 / km
ahr:135 max:149 shoes: Inov8 ORoc 280 (3)

Orienteering race 25:18 intensity: (11 @3) + (15:26 @4) + (9:41 @5) *** 4.17 km (6:04 / km) +71m 5:35 / km
ahr:153 max:177 spiked:16/18c shoes: Inov8 ORoc 280 (3)

JOK Sprint chase final

Knackered, didn't have the legs. Same miss as everyone at 2 - GPS confirms it was in the wrong place. Dropped off the pack soon after, big mistake leaving 7 and slogged it home on my own to the end. Dropped one place so could have been worse.

Running warm up/down 14:48 intensity: (12:39 @1) + (2:09 @2) 2.01 km (7:22 / km) +23m 6:58 / km
ahr:117 max:132 shoes: Inov8 ORoc 280 (3)

Friday Apr 22, 2016 #

Event: Dark Thistle
 
8 PM

Running warm up/down 8:42 intensity: (8:00 @1) + (42 @2) 0.71 km (12:10 / km) +23m 10:29 / km
ahr:108 max:139 shoes: Inov8 ORoc 280 (3)

9 PM

Orienteering 1:01:54 intensity: (4:56 @1) + (8:56 @2) + (22:24 @3) + (22:24 @4) + (3:14 @5) 7.12 km (8:41 / km) +237m 7:27 / km
ahr:153 max:177 shoes: Inov8 ORoc 280 (3)

Dark Thistle - short course at Craig a Barns

Steady from the start and on my own shortly after #1. Runners on the long converged at #4 led by Doug and I led the way for a while up to 6. Long runners went in a different direction after 7. First mistake at 8 losing ~1min on a boulder; wasn't convinced it was in the right place.

Steady on my own from here. Lost quite a lot of time on several controls after this. Was mainly hitting the controls fine by my line along the way was often off. Big mistake near the end losing around 4mins.

http://www.ravinenkartor.se/show_map.php?user=Rich...

10 PM

Running warm up/down 2:48 [1] 0.36 km (7:48 / km)
ahr:114 max:128 shoes: Inov8 ORoc 280 (3)

Thursday Apr 21, 2016 #

6 AM

Strength and Conditioning 23:57 intensity: (22:42 @1) + (1:15 @2) 0.49 km (48:35 / km)
ahr:91 max:136

Running 22:23 intensity: (1:50 @1) + (2:46 @2) + (17:26 @3) + (21 @4) 5.07 km (4:25 / km) +48m 4:13 / km
ahr:147 max:161 weight:68.2kg shoes: New Balance Fresh Foam Zante

ITW - A little early discomfort soon disappeared.
5 PM

Running 1:03:25 intensity: (1:15 @1) + (18:00 @2) + (42:49 @3) + (1:21 @4) 13.82 km (4:35 / km) +210m 4:16 / km
ahr:147 max:170 shoes: New Balance Fresh Foam Zante

Nice steady run back from Newstead station. A little discomfort towards the end, I guess once fatiguing but otherwise good.
9 PM

Strength and Conditioning 15:00 [0]

Wednesday Apr 20, 2016 #

7 AM

Running 23:41 intensity: (1:32 @1) + (8:30 @2) + (13:39 @3) 5.15 km (4:36 / km) +57m 4:21 / km
ahr:141 max:153 weight:67.8kg shoes: New Balance Fresh Foam Zante

ITW. Early knee pain subsided. Beautiful morning.
4 PM

Running 23:05 intensity: (2:06 @1) + (11:14 @2) + (9:45 @3) 4.89 km (4:43 / km) +25m 4:36 / km
ahr:141 max:155 shoes: New Balance Fresh Foam Zante

HFW. No knee issues at all, running feeling more solid, this is encouraging (fingers crossed) but need to keep up all the work I'm doing at the minute.
9 PM

Strength and Conditioning (Physio Exercises) 15:00 [0]

Tuesday Apr 19, 2016 #

6 AM

Strength and Conditioning (Weights) 20:00 [1]

12 PM

Running 25:06 intensity: (1:52 @1) + (5:01 @2) + (17:35 @3) + (38 @4) 5.8 km (4:19 / km) +4m 4:19 / km
ahr:145 max:164 shoes: New Balance Fresh Foam Zante

To and from the Physios. Knee sore on the way there but better the faster I went.

Way back was with a custom orthotic. Some sharp pains early but then everything started feeling a little better.
6 PM

Running warm up/down 8:42 intensity: (1:51 @1) + (6:51 @2) 1.69 km (5:09 / km) +2m 5:07 / km
ahr:131 max:143 shoes: New Balance Fresh Foam Zante

WU around the field, knee not feeling so great but gave the intervals a shot to see how it went.

Running intervals 22:40 intensity: (17 @1) + (4:17 @2) + (4:18 @3) + (11:54 @4) + (1:54 @5) 5.04 km (4:30 / km) +2m 4:30 / km
ahr:159 max:176 shoes: New Balance Fresh Foam Zante

8 x 600m, 1min recovery. Concentrated on good solid running technique. Knee fine and if anything felt better as the session went on, feeling very unfit, times not good. First intervals session I have finished since January, perhaps even this year.

Running warm up/down 12:11 intensity: (1:14 @1) + (7:39 @2) + (3:18 @3) 2.46 km (4:57 / km) +3m 4:55 / km
ahr:138 max:150 shoes: New Balance Fresh Foam Zante

WD. Even managed to complete this without too much discomfort.
9 PM

Strength and Conditioning (Physio Exercises) 15:00 [0]

Monday Apr 18, 2016 #

6 AM

Strength and Conditioning (Circuits) 37:00 intensity: (10:00 @1) + (10:00 @2) + (17:00 @3)

7 AM

Cross Training 1:00:54 intensity: (20:11 @1) + (27:37 @2) + (11:04 @3) + (2:02 @4)
ahr:134 max:165 weight:68.2kg

ITW 24.5km/170m
5 PM

Cross Training (Cycling) 1:04:49 intensity: (23:56 @1) + (31:25 @2) + (7:04 @3) + (2:24 @4)
ahr:132 max:169

HFW 24.5km/290m
9 PM

Strength and Conditioning (Physio Exercises) 15:00 [0]

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