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Training Log Archive: Rich

In the 7 days ending Dec 11, 2016:

activity # timemileskm+m
  Running7 3:40:43 26.93(8:12) 43.35(5:06) 286
  Orienteering1 2:51:13 14.51(11:48) 23.34(7:20) 77712 /14c85%
  Total8 6:31:56 41.44(9:27) 66.69(5:53) 106312 /14c85%
  [1-5]8 6:25:38

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

9 AM

Orienteering race 2:51:13 intensity: (1:35 @0) + (26 @1) + (34:23 @2) + (20:19 @3) + (1:11:12 @4) + (43:18 @5) *** 23.34 km (7:20 / km) +777m 6:17 / km
ahr:168 max:202 spiked:12/14c (injured) shoes: Inov8 X Talon 212 (5)

Peak Raid 3 R4 at Crowden

With my iffy calf I decided that I would give this a go and needed a min of 435 points for the series win. I just took it conservatively and made sure that there was no requirement for a fast finish. I got 480 with enough time for an easy jog home. The 500 would have been easily doable if not injured. A couple of 1-2 min misses. Calf tightened on the very first climb but after that was ok. Hips, hammies, and quads all suffering towards the end which is probably to protect my calf.

http://www.syo.routegadget.co.uk/rg2/#138&course=1...

Saturday Dec 10, 2016 #

2 PM

Running 1:03:41 [2] 11.56 km (5:30 / km) +148m 5:11 / km
(injured) shoes: Skechers Go Run 4

Run out in Whitby on terrain more similar to tomorrow. Calf fine in the mud on the flats, it was the downs, and more so the ups where I was feeling it.

Friday Dec 9, 2016 #

7 AM

Running 25:13 intensity: (40 @0) + (1:48 @1) + (5:51 @2) + (16:54 @3) 4.98 km (5:04 / km) +38m 4:53 / km
ahr:139 max:152 (injured) shoes: Skechers Go Run 4

Little test jog. Calf still very tight, sore and edgy.

Tuesday Dec 6, 2016 #

7 AM

Running 33:22 intensity: (26 @0) + (2:07 @1) + (29:10 @2) + (1:39 @3) 6.96 km (4:48 / km) +19m 4:44 / km
ahr:132 max:143 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running 28:57 intensity: (2:44 @0) + (16:55 @1) + (3:46 @2) + (2:49 @3) + (2:43 @4) 5.35 km (5:25 / km) +34m 5:15 / km
ahr:121 max:163 (injured) shoes: Adidas Adizero Takumi Sen 2

Mile reps, calf really tightened from the start so abandoned and hobbled/walked back.

Monday Dec 5, 2016 #

7 AM

Running 12:06 intensity: (29 @0) + (56 @1) + (3:39 @2) + (2:43 @3) + (2:38 @4) + (1:41 @5) 2.33 km (5:11 / km) +20m 4:58 / km
ahr:146 max:180 shoes: Skechers Go Run 4

Running 3:54 intensity: (9 @0) + (28 @1) + (1:27 @2) + (26 @3) + (1:24 @4) 0.81 km (4:48 / km) +3m 4:43 / km
ahr:141 max:165 shoes: Skechers Go Run 4

1 PM

Running 29:20 intensity: (15 @0) + (41 @1) + (26:59 @2) + (1:25 @3) 6.62 km (4:26 / km) +8m 4:24 / km
ahr:132 max:146 shoes: Skechers Go Run 4

5 PM

Running 1:00 intensity: (13 @1) + (17 @2) + (30 @3) 0.27 km (3:45 / km)
ahr:136 max:150 shoes: Skechers Go Run 4

Running 23:10 intensity: (3:27 @1) + (15:07 @2) + (3:24 @3) + (1:07 @4) + (5 @5) 4.47 km (5:11 / km) +16m 5:06 / km
ahr:133 max:174 shoes: Skechers Go Run 4

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