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Training Log Archive: Rich

In the 7 days ending Mar 18, 2018:

activity # timemileskm+m
  Running13 7:38:24 57.35(8:00) 92.29(4:58) 1076
  Orienteering1 39:36 3.79(10:27) 6.1(6:30) 36
  Strength and Conditioning1 29:08 0.12(3:53:16) 0.2(2:24:57)
  Total13 8:47:08 61.26(8:36) 98.59(5:21) 1112
  [1-5]12 7:44:06
averages - weight:67kg

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Sunday Mar 18, 2018 #

1 PM

Running 59:10 intensity: (45 @0) + (49:56 @1) + (8:29 @2) 10.7 km (5:32 / km) +113m 5:15 / km
ahr:119 max:133 shoes: Inov8 Roclite 319

Saturday Mar 17, 2018 #

12 PM

Running warm up/down 11:27 intensity: (53 @0) + (3:07 @1) + (5:43 @2) + (1:44 @3) 1.82 km (6:17 / km) +16m 6:01 / km
ahr:126 max:144 shoes: VJ Bold (2)

Orienteering race 39:36 intensity: (13 @0) + (10 @1) + (17 @2) + (2:48 @3) + (35:48 @4) + (20 @5) 6.1 km (6:30 / km) +36m 6:18 / km
ahr:161 max:171 shoes: VJ Bold (2)

Midland Middle distance champs at Irchester

First time at this area which was a pretty unique and fun challenge. 34 controls in 5.4km made you concentrate hard too. I didn't really get into a rhythm until the second half and physically felt heavy legged throughout. Technically, it wasn't great, but not a disaster. Made mistakes were:

1. Didn't get a plan and wondered towards the control, eventually working out where I was and coming in around the back. Looks like most lost time here (~45s)
6. Found another unmapped path and not realising wondered way off left (1min).
14. No proper plan and stumbled across it (~30s).
15. Not really a mistake but got horrendously stuck in brambles, and these were vicious! eventually fought my way out but then stood trying to work out why the control was not in front of me, then realising it was hidden behind the tree (~30s).

There were others but it was generally small. The early start may not have helped either. Though the map was good and really good planning.

http://www.leioc.routegadget.co.uk/rg2/#209&course...

Running warm up/down 16:11 intensity: (14:20 @0) + (1:51 @1) 1.06 km (15:14 / km) +12m 14:25 / km
ahr:90 max:125 shoes: VJ Bold (2)

3 PM

Running warm up/down 14:07 [0] 2.79 km (5:04 / km) +14m 4:57 / km
shoes: NB Fresh Foam Zante V2

Friday Mar 16, 2018 #

7 AM

Running 26:23 intensity: (51 @0) + (4:08 @1) + (20:47 @2) + (37 @3) 5.21 km (5:04 / km) +73m 4:44 / km
ahr:129 max:142 shoes: NB Fresh Foam Zante V2

5 PM

Running 20:33 intensity: (12 @0) + (1:24 @1) + (18:01 @2) + (56 @3) 4.45 km (4:37 / km) +163m 3:54 / km
ahr:132 max:143 shoes: NB Fresh Foam Zante V2

Thursday Mar 15, 2018 #

1 PM

Running 32:25 intensity: (42 @0) + (4:58 @1) + (14:12 @2) + (12:33 @3) 6.98 km (4:39 / km) +28m 4:33 / km
ahr:133 max:150 shoes: Skechers Gomeb Speed 3

5 PM

Running intervals 34:27 intensity: (20 @0) + (7:56 @1) + (4:30 @2) + (14:04 @3) + (7:37 @4) 8.48 km (4:04 / km) +28m 4:00 / km
ahr:142 max:161 shoes: Adidas Adizero Adios Boost (4)

Running 10:33 intensity: (7:58 @1) + (2:35 @2) 1.98 km (5:20 / km) +12m 5:10 / km
ahr:121 max:130 shoes: Adidas Adizero Adios Boost (4)

Wednesday Mar 14, 2018 #

7 AM

Running 25:47 intensity: (45 @0) + (1:33 @1) + (19:54 @2) + (3:35 @3) 5.29 km (4:52 / km) +51m 4:39 / km
ahr:131 max:148 weight:66.8kg shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 30:25 intensity: (15 @0) + (12:23 @1) + (17:47 @2) 6.0 km (5:04 / km) +168m 4:27 / km
ahr:126 max:137 shoes: NB Fresh Foam Zante V2

Tuesday Mar 13, 2018 #

6 AM

Running warm up/down 9:08 intensity: (17 @0) + (39 @1) + (4:57 @2) + (3:15 @3) 1.86 km (4:55 / km) +23m 4:38 / km
ahr:136 max:148 weight:66.8kg shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 29:08 intensity: (25:48 @0) + (3:20 @1) 0.2 km (2:24:57 / km)
ahr:89 max:118 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 20:29 intensity: (22 @0) + (2:03 @1) + (12:55 @2) + (5:09 @3) 4.44 km (4:37 / km) +54m 4:21 / km
ahr:134 max:145 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 20:38 intensity: (55 @0) + (8:19 @1) + (10:49 @2) + (35 @3) 4.25 km (4:52 / km) +177m 4:01 / km
ahr:125 max:147 shoes: Adidas Adizero Takumi Sen 2

Running intervals 33:00 intensity: (11:15 @1) + (21:45 @5) 7.54 km (4:23 / km) +1m 4:23 / km
shoes: Adidas Adizero Takumi Sen 2

Harriers

5 x 400m (60s), 1km (90s)

400s in ~70s
1kms in ~3.08-10

Running warm up/down 19:44 intensity: (5 @0) + (14:49 @1) + (4:50 @2) 3.79 km (5:12 / km) +1m 5:12 / km
ahr:123 max:133 shoes: Adidas Adizero Takumi Sen 2

Monday Mar 12, 2018 #

7 AM

Running 28:17 intensity: (1:30 @0) + (2:45 @1) + (11:14 @2) + (12:48 @3) 5.91 km (4:47 / km) +78m 4:29 / km
ahr:134 max:150 weight:67.5kg shoes: NB Fresh Foam Zante V2

Misslely ITW.
5 PM

Running 45:40 intensity: (42 @0) + (1:12 @1) + (37:14 @2) + (5:09 @3) + (1:23 @4) 9.74 km (4:41 / km) +64m 4:32 / km
ahr:134 max:165 shoes: NB Fresh Foam Zante V2

Damp HFW from Newstead Station with one rep up the long steep hill in Newstead.

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