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Training Log Archive: Rich

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Running7 3:32:08 23.53(9:01) 37.86(5:36) 373
  Orienteering4 2:43:03 14.89(10:57) 23.96(6:48) 727
  Strength and Conditioning1 28:41 0.13(3:47:24) 0.2(2:21:18)
  Total8 6:43:52 38.54(10:29) 62.02(6:31) 1100
  [1-5]8 5:47:51

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MoTuWeThFrSaSu

Sunday Mar 25, 2018 #

12 PM

Running warm up/down 8:02 intensity: (41 @0) + (3:22 @1) + (2:30 @2) + (1:29 @3) 1.09 km (7:22 / km) +13m 6:57 / km
ahr:124 max:144 shoes: VJ Bold (2)

Orienteering race 1:14:43 intensity: (18 @0) + (2:16 @1) + (3:14 @2) + (13:51 @3) + (55:02 @4) + (2 @5) 11.6 km (6:26 / km) +402m 5:29 / km
ahr:156 max:170 shoes: VJ Bold (2)

Running warm up/down 23:59 intensity: (14:44 @0) + (5:54 @1) + (3:01 @2) + (6 @3) + (7 @4) + (7 @5) 1.5 km (16:02 / km) +23m 14:53 / km
ahr:130 max:222 shoes: VJ Bold (2)

Saturday Mar 24, 2018 #

10 AM

Running warm up/down 14:02 intensity: (2:43 @0) + (3:32 @1) + (6:18 @2) + (1:29 @3) 1.63 km (8:35 / km) +46m 7:32 / km
ahr:120 max:142 shoes: VJ Bold (2)

Orienteering 33:51 intensity: (13 @0) + (1:28 @1) + (2:12 @2) + (15:10 @3) + (14:48 @4) 3.97 km (8:31 / km) +142m 7:14 / km
ahr:151 max:165 shoes: VJ Bold (2)

Easy around the short course at Polmaise.

Running warm up/down 9:44 intensity: (2:09 @0) + (7:35 @1) 1.22 km (7:59 / km) +5m 7:50 / km
ahr:108 max:124 shoes: VJ Bold (2)

2 PM

Running warm up/down 18:13 intensity: (4:31 @1) + (11:43 @2) + (1:59 @3) 2.87 km (6:22 / km) +16m 6:11 / km
ahr:120 max:150 shoes: Inov8 Trailtalon 250

Orienteering race 15:59 intensity: (1 @0) + (14 @1) + (6 @2) + (16 @3) + (3:12 @4) + (12:10 @5) 4.11 km (3:53 / km) +18m 3:48 / km
ahr:169 max:174 shoes: Inov8 Trailtalon 250

Castlandhill Sprint

Technically it was mostly good. I felt I made clear informed route choices on every leg but execution let me down on two legs - longer legs to 9 and to 12, a bit of carelessness. Only other time loss was punch not registering as I ran past 19 (I think) and having to turn back (~5s). Physically it was a struggle and became more of a struggle as the race progressed - that was expected though given the cold.

Running warm up/down 9:24 intensity: (1 @0) + (7:07 @1) + (2:16 @2) 1.52 km (6:11 / km) +1m 6:10 / km
ahr:122 max:129 shoes: Inov8 Trailtalon 250

7 PM

Orienteering 38:30 intensity: (4:01 @0) + (3:33 @1) + (12:17 @2) + (15:34 @3) + (3:05 @4) 4.27 km (9:01 / km) +165m 7:33 / km
ahr:134 max:158 (sick) shoes: VJ Bold (2)

Pleasant Jog around Abbey Craig. Lost time on 8 with poor direction out of 7 and then around 30s on 14 also through being too low on my bearing. Walked the hills, partly to save my legs and partly because my legs didn't have much.

Thursday Mar 22, 2018 #

Note
(sick)

Felt pretty terrible all day. Headache, sinusitis and achy.

Wednesday Mar 21, 2018 #

Note
(rest day)

Inner thighs aching this morning which I think is from running on the ice yesterday. Also not feeling 100%, a little sniffly, which I think is tiredness. Need a good nights sleep. Lily woke up and had a hyper hour about 11pm last night and then was awake at 6:30am. Several days without 8 hours is catching up.

Tuesday Mar 20, 2018 #

6 AM

Running warm up/down 9:06 intensity: (19 @0) + (51 @1) + (7:56 @2) 1.87 km (4:53 / km) +23m 4:36 / km
ahr:129 max:138 shoes: Adidas Adizero Adios Boost (4)

Strength and Conditioning 28:41 intensity: (27:39 @0) + (1:02 @1) 0.2 km (2:21:18 / km)
ahr:83 max:112 shoes: Adidas Adizero Adios Boost (4)

Core

Running warm up/down 20:17 intensity: (1:09 @0) + (4:18 @1) + (14:33 @2) + (17 @3) 4.35 km (4:40 / km) +47m 4:25 / km
ahr:126 max:141 shoes: Adidas Adizero Adios Boost (4)

5 PM

Running warm up/down 22:40 intensity: (1:07 @0) + (13:40 @1) + (7:12 @2) + (41 @3) 4.8 km (4:43 / km) +176m 3:59 / km
ahr:122 max:145 shoes: Adidas Adizero Adios Boost (4)

6 PM

Running intervals 34:31 intensity: (56 @0) + (6:19 @1) + (3:07 @2) + (8:42 @3) + (15:27 @4) 7.69 km (4:29 / km) +4m 4:29 / km
ahr:145 max:169 shoes: Adidas Adizero Adios Boost (4)

Track

12 x 600m (75s) but the track was quickly icing up so only made it through 8. Then did 4 x laps on the grass outside of the track with ~80m jogs.

Running warm up/down 16:31 intensity: (5:59 @1) + (10:32 @2) 3.49 km (4:44 / km)
ahr:125 max:136 shoes: Adidas Adizero Adios Boost (4)

Monday Mar 19, 2018 #

12 PM

Running 25:39 [2] 5.84 km (4:24 / km) +19m 4:19 / km
shoes: Nike Flyknit Lunar 2

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