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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running7 3:54:25 27.45(8:32) 44.17(5:18) 598
  Orienteering2 1:40:52 9.14(11:02) 14.7(6:52) 196
  Strength and Conditioning2 1:15:00
  Total9 6:50:17 36.58 58.87 794
  [1-5]8 5:49:06
averages - weight:67.7kg
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WeThFrSaSuMoTu

Monday Feb 18 #

Strength and Conditioning 35:00 [0]

Work Yoga session
7 AM

Running 23:32 intensity: (39 @0) + (1:06 @1) + (18:26 @2) + (3:09 @3) + (12 @4) 4.8 km (4:54 / km) +23m 4:47 / km
ahr:133 max:157 shoes: NB Fresh Foam Zante V2

ITW, very achy and running late.

Sunday Feb 17 #

11 AM

Running warm up/down 12:55 intensity: (55 @0) + (5:56 @1) + (5:14 @2) + (50 @3) 2.18 km (5:56 / km) +55m 5:16 / km
ahr:122 max:148 shoes: Inov8 X Talon 212 (5)

Orienteering race 33:35 intensity: (8 @0) + (16 @1) + (10 @2) + (6:35 @3) + (26:26 @4) 6.48 km (5:11 / km) +155m 4:38 / km
ahr:159 max:168 weight:67.7kg shoes: Inov8 X Talon 212 (5)

Beacon Hill EML Middle Race (Brown)

Not the best of runs and physically quite tired. After a reasonable start was a bit off line to #5 (~20s) but OK up until #13. Then made a succession of small mistakes. Not the best of routes to #14 and then a very bad bearing to #15, ended up relocating off #16 (1min). Another mistakes to #17 which I found strange and took longer than anticipated to get there so stopped early and had to relocate (~45s), don't think it was quite in the right place. Got #18 ok but route was perhaps not the best. Struggled to find #19 which I think was on an adjacent unmapped narrow marsh/ditch. Plod to the end.

https://www.leioc.routegadget.co.uk/rg2/#229&route...

Running warm up/down 18:13 intensity: (2:17 @0) + (12:14 @1) + (2:43 @2) + (59 @3) 2.35 km (7:45 / km) +57m 6:55 / km
ahr:114 max:144 shoes: Inov8 X Talon 212 (5)

Saturday Feb 16 #

5 PM

Running long 46:27 intensity: (50 @0) + (11:47 @1) + (33:50 @2) 9.1 km (5:06 / km) +67m 4:55 / km
ahr:127 max:139 shoes: Inov8 X Talon 212 (5)

Run out to SP for some night O/ checking.

Orienteering 1:07:17 intensity: (15:59 @0) + (37:50 @1) + (13:21 @2) + (7 @3) 8.23 km (8:11 / km) +41m 7:59 / km
ahr:112 max:140 shoes: Inov8 X Talon 212 (5)

Course to pick out some bits I needed to check. Heavy legged, particularly calves and quickly started running low on energy. Saw an owl.

Running long 25:18 intensity: (18:28 @1) + (6:50 @2) 4.44 km (5:42 / km) +62m 5:20 / km
ahr:124 max:138 shoes: Inov8 X Talon 212 (5)

Friday Feb 15 #

Note
(rest day)

Thursday Feb 14 #

7 AM

Running 27:28 intensity: (3:13 @0) + (6:45 @1) + (16:12 @2) + (1:18 @3) 5.57 km (4:56 / km) +25m 4:50 / km
ahr:123 max:143 shoes: NB Fresh Foam Zante V2

ITW
4 PM

Running 27:09 intensity: (40 @0) + (16:50 @1) + (8:05 @2) + (1:34 @3) 5.22 km (5:12 / km) +148m 4:33 / km
ahr:122 max:148 shoes: Sketchers Go Run Gen.5

HFW
8 PM

Strength and Conditioning 40:00 [1]

Core, physio exercises and other body weight stuff.

Wednesday Feb 13 #

7 AM

Running 26:15 intensity: (51 @0) + (4:49 @1) + (18:39 @2) + (1:56 @3) 4.98 km (5:16 / km) +25m 5:09 / km
ahr:130 max:143 shoes: Sketchers Go Run Gen.5

ITW
4 PM

Running 27:08 intensity: (39 @0) + (6:34 @1) + (19:29 @2) + (26 @3) 5.53 km (4:54 / km) +136m 4:22 / km
ahr:127 max:144 shoes: Sketchers Go Run Gen.5

HFW - Calves really tight tonight.

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