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Training Log Archive: Rich

In the 7 days ending Apr 15, 2018:

activity # timemileskm+m
  Running11 5:53:59 46.47(7:37) 74.78(4:44) 880
  Orienteering2 1:28:36 10.95(8:06) 17.62(5:02) 166
  Strength and Conditioning2 1:23:29 0.88(1:35:09) 1.41(59:07)
  Total11 8:46:04 58.29(9:01) 93.81(5:36) 1046
  [1-5]11 7:35:33

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MoTuWeThFrSaSu

Sunday Apr 15, 2018 #

10 AM

Running long 39:30 intensity: (21 @0) + (1:08 @1) + (19:50 @2) + (18:11 @3) 8.78 km (4:30 / km) +62m 4:21 / km
ahr:138 max:153 shoes: Inov8 X Talon 212 (5)

Run along the trails to Hardwick

Running warm up/down 5:02 intensity: (8 @0) + (2:11 @1) + (2:43 @2) 0.92 km (5:29 / km) +8m 5:15 / km
ahr:126 max:139 shoes: Inov8 X Talon 212 (5)

To the start.

Orienteering tempo 46:37 intensity: (4 @0) + (19 @1) + (24 @2) + (5:59 @3) + (39:51 @4) 10.04 km (4:38 / km) +80m 4:28 / km
ahr:157 max:168 shoes: Inov8 X Talon 212 (5)

Brown at Hardwick - straight forwards, no errors. Very wet and boggy underfoot running out of juice towards the end but never particularly high speed.

Running long 42:00 [2] 9.0 km (4:40 / km) +40m 4:34 / km
shoes: Inov8 X Talon 212 (5)

Plod home - definitely running on fat reserves by this point. Virus seems to have about cleared up.

Saturday Apr 14, 2018 #

8 PM

Running warm up/down 8:35 intensity: (1:28 @0) + (2:57 @1) + (4:10 @2) 1.51 km (5:40 / km) +30m 5:10 / km
ahr:118 max:135 shoes: Inov8 X Talon 212 (5)

WU

Orienteering (Night) 41:59 intensity: (27 @0) + (4 @1) + (6:00 @2) + (26:40 @3) + (8:48 @4) 7.57 km (5:33 / km) +86m 5:15 / km
ahr:147 max:164 shoes: Inov8 X Talon 212 (5)

Amy out or day and I had the girls so to get the training in was a good excuse for some night O/Tio training. Popped over to Strawberry Hill after reading Grace her bedtime storey which means starting just at the end of twilight. Kept the pace honest but less than tempo and was very enjoyable; nice night for it.

Running warm up/down 9:56 intensity: (4:37 @1) + (5:04 @2) + (15 @3) 1.82 km (5:27 / km)
ahr:127 max:144 shoes: Inov8 X Talon 212 (5)

CD

Friday Apr 13, 2018 #

6 AM

Running warm up/down 9:19 intensity: (1 @0) + (44 @1) + (5:14 @2) + (3:20 @3) 1.8 km (5:10 / km) +24m 4:51 / km
ahr:137 max:148 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 55:05 intensity: (37:42 @0) + (17:15 @1) + (8 @2) 1.21 km (45:31 / km)
ahr:92 max:128 shoes: Sketchers Go Run Gen.5

Body pump

Running warm up/down 18:32 intensity: (11 @0) + (1:07 @1) + (2:17 @2) + (11:55 @3) + (3:02 @4) 4.18 km (4:26 / km) +18m 4:20 / km
ahr:146 max:159 shoes: Sketchers Go Run Gen.5

5 PM

Running 17:32 intensity: (30 @1) + (6:53 @2) + (10:09 @3) 4.2 km (4:10 / km) +41m 3:59 / km
ahr:107 max:153 shoes: Sketchers Go Run Gen.5

HFW, feeling significantly improved.

Wednesday Apr 11, 2018 #

7 AM

Running 21:47 intensity: (28 @0) + (45 @1) + (2:11 @2) + (18:23 @3) 4.94 km (4:25 / km) +32m 4:16 / km
ahr:142 max:152 shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 43:17 intensity: (54 @0) + (1:11 @1) + (33:55 @2) + (7:17 @3) 8.73 km (4:58 / km) +166m 4:32 / km
ahr:135 max:150 shoes: NB Fresh Foam Zante V2

Home from Newstead, keeping it easy.

Tuesday Apr 10, 2018 #

6 AM

Running warm up/down 8:51 intensity: (5 @0) + (36 @1) + (2:56 @2) + (5:14 @3) 1.73 km (5:07 / km) +22m 4:49 / km
ahr:139 max:149 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 28:24 intensity: (22:47 @0) + (5:31 @1) + (6 @2) 0.2 km (2:20:36 / km)
ahr:92 max:126 shoes: NB Fresh Foam Zante V2

Running warm up/down 21:22 intensity: (39 @0) + (1:32 @1) + (5:26 @2) + (13:45 @3) 4.76 km (4:29 / km) +61m 4:13 / km
ahr:139 max:151 shoes: NB Fresh Foam Zante V2

12 PM

Running 23:08 intensity: (25 @0) + (56 @1) + (8:31 @2) + (13:16 @3) 4.85 km (4:46 / km) +161m 4:05 / km
ahr:138 max:150 shoes: NB Fresh Foam Zante V2

HFW an then up to doctors. Turns out I have Bronchitis which explains a lot. Had assumed it was all just CFS/Lyme related. Anti Bs for a couple of weeks but glad I went to the drs (although preety much forced by Amy).
6 PM

Running warm up/down 8:49 intensity: (1:10 @0) + (1:09 @1) + (5:56 @2) + (34 @3) 1.79 km (4:55 / km) +1m 4:54 / km
ahr:122 max:144 shoes: NB Fresh Foam Zante V2

Running intervals 25:38 intensity: (1:14 @0) + (6:57 @1) + (2:53 @2) + (4:33 @3) + (10:01 @4) 4.89 km (5:14 / km) +2m 5:14 / km
ahr:139 max:166 (sick) shoes: NB Fresh Foam Zante V2

Went to the track but kept it steady. Did 8 x 500m which meant not too much pressure on my Aerobic system.

Running warm up/down 11:50 intensity: (1:10 @0) + (9:28 @1) + (1:12 @2) 2.21 km (5:22 / km) +2m 5:20 / km
ahr:117 max:128 shoes: NB Fresh Foam Zante V2

Monday Apr 9, 2018 #

7 AM

Running 25:53 intensity: (54 @0) + (1:18 @1) + (9:33 @2) + (14:08 @3) 5.82 km (4:27 / km) +55m 4:15 / km
ahr:136 max:149 shoes: NB Fresh Foam Zante V2

3 PM

Running 12:58 intensity: (23 @0) + (1:07 @1) + (10:44 @2) + (44 @3) 2.84 km (4:34 / km) +155m 3:35 / km
ahr:131 max:140 shoes: NB Fresh Foam Zante V2

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