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Training Log Archive: Rich

In the 7 days ending Nov 5, 2017:

activity # timemileskm+m
  Running9 5:55:37 44.57(7:59) 71.73(4:57) 981
  Orienteering2 3:14:46 10.28(18:57) 16.54(11:47) 150
  Strength and Conditioning1 1:00:00
  Total12 10:10:23 54.85 88.27 1131
  [1-5]12 8:58:36

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MoTuWeThFrSaSu

Sunday Nov 5, 2017 #

7 AM

Orienteering 2:36:46 intensity: (56:43 @0) + (54:41 @1) + (26:01 @2) + (18:59 @3) + (22 @4) 12.04 km (13:01 / km) +150m 12:15 / km
ahr:110 max:160 shoes: Inov8 Roclite 319

Hanging controls at Shirebrook Woods - feeling pretty heavy legged.
2 PM

Orienteering 38:00 [2] 4.5 km (8:27 / km)
shoes: Inov8 Roclite 319

Collecting - event seamed to go pretty well on the whole

Saturday Nov 4, 2017 #

1 PM

Running warm up/down 43:32 intensity: (3:50 @0) + (9:32 @1) + (21:35 @2) + (8:29 @3) + (6 @4) 7.37 km (5:54 / km) +65m 5:39 / km
ahr:128 max:155 shoes: Skechers Gomeb Speed 3

Running (XC) 17:58 intensity: (5 @1) + (7 @2) + (13 @3) + (4:36 @4) + (12:57 @5) 4.88 km (3:41 / km) +27m 3:35 / km
ahr:170 max:176 shoes: Brooks Mach 15

Berry Hill National Cross Country Relays

Soft underfoot so enjoyable cross country conditions. 53s slower than last year but given conditions and my physical shape that was to be expected. Barbie came flying past within ~500m but the gap then didn't particularly grow beyond ~10m. Got back on his shoulder a couple of times but didn't have enough to stay with him. Edge of a stitch for the second loop. Felt strong but running noway near the red. Pulled the team up a good few places anyway.

Running warm up/down 27:24 intensity: (11 @0) + (6:54 @1) + (18:44 @2) + (1:35 @3) 5.34 km (5:08 / km) +64m 4:50 / km
ahr:131 max:142 shoes: Skechers Gomeb Speed 3

Friday Nov 3, 2017 #

7 AM

Running 25:21 intensity: (40 @0) + (1:54 @1) + (15:53 @2) + (6:54 @3) 5.2 km (4:53 / km) +52m 4:39 / km
ahr:134 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 23:05 intensity: (39 @0) + (6:17 @1) + (16:09 @2) 4.74 km (4:52 / km) +158m 4:10 / km
ahr:126 max:138 shoes: NB Fresh Foam Zante V2

Thursday Nov 2, 2017 #

Note
(rest day)

Kind of enforced. Felt crap and very tired the last day or two. Seam to have a bit of fatigue at the minute.

Wednesday Nov 1, 2017 #

7 AM

Strength and Conditioning 1:00:00 [1]

4 PM

Running 49:45 intensity: (30 @0) + (15:32 @1) + (32:44 @2) + (59 @3) 10.05 km (4:57 / km) +71m 4:47 / km
ahr:127 max:142 shoes: Skechers Gomeb Speed 3

Easy around Sutton Park on my way home from Brum.

Tuesday Oct 31, 2017 #

7 AM

Running 33:25 intensity: (42 @0) + (7:28 @1) + (23:18 @2) + (1:57 @3) 6.7 km (4:59 / km) +51m 4:48 / km
ahr:129 max:145 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running warm up/down 22:56 intensity: (34 @0) + (11:36 @1) + (10:18 @2) + (28 @3) 4.49 km (5:07 / km) +177m 4:16 / km
ahr:121 max:146 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running intervals 30:16 intensity: (13 @0) + (1:54 @1) + (4:55 @2) + (3:08 @3) + (18:57 @4) + (1:09 @5) 7.84 km (3:51 / km) +34m 3:47 / km
ahr:154 max:171 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 16:34 intensity: (8 @0) + (9:19 @1) + (7:07 @2) 3.07 km (5:24 / km) +27m 5:10 / km
ahr:124 max:138 shoes: Adidas Adizero Takumi Sen 2

Monday Oct 30, 2017 #

7 AM

Running 26:02 intensity: (1:05 @0) + (2:25 @1) + (22:32 @2) 5.03 km (5:10 / km) +70m 4:50 / km
ahr:128 max:137 shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 39:19 intensity: (6:32 @0) + (5:56 @1) + (24:33 @2) + (2:18 @3) 7.0 km (5:37 / km) +185m 4:58 / km
ahr:121 max:153 shoes: NB Fresh Foam Zante V2

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