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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running10 5:01:07 37.56(8:01) 60.45(4:59) 680
  Orienteering3 3:07:35 15.01(12:30) 24.15(7:46) 1209
  Strength and Conditioning3 53:24 0.24 0.39
  Total13 9:02:06 52.81 84.99 1889
  [1-5]13 8:38:38
averages - sleep:5.6 weight:65.5kg
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Tuesday Jun 27 #

7 AM

Running 17:00 intensity: (47 @0) + (1:59 @1) + (4:34 @2) + (8:37 @3) + (54 @4) + (9 @5) 3.68 km (4:37 / km) +61m 4:16 / km
ahr:137 max:172 shoes: Adidas Adizero Takumi Sen 2

Monday Jun 26 #

4 PM

Strength and Conditioning 20:00 [1]

Running 49:57 intensity: (8:37 @0) + (11:02 @1) + (10:25 @2) + (5:05 @3) + (6:28 @4) + (8:20 @5) 10.13 km (4:56 / km) +109m 4:41 / km
ahr:150 max:194 shoes: Skechers Gomeb Speed 3

Pleasant jog around Sutton Park feeling pretty tired.

Sunday Jun 25 #

2 AM

Running warm up/down 14:19 intensity: (2:25 @0) + (6:53 @1) + (5:01 @2) 1.31 km (10:55 / km) +48m 9:13 / km
ahr:117 max:139 shoes: VJ Bold

Orienteering race 48:18 intensity: (44 @1) + (4:23 @2) + (19:36 @3) + (19:34 @4) + (4:01 @5) 5.65 km (8:33 / km) +234m 7:05 / km
ahr:153 max:183 shoes: VJ Bold

Harvester Leg 3 - Short night

N/C team after drop outs but this was a good enjoyable challenge. No1 was probably the trickiest control, long leg down and across the wooded slope. Very difficult to keep track of position due to the constant wall of bracken hiding contour features. Hesitant into it stopping dead for a lot of time. Probably lost ~2mins here but looks like I had about the fastest split to the controls in this area so may be a good strategy.

Most of the course was fine but my legs didn't seem to be working and felt a bit of a slog. Only significant error was at 4; I noted the spur just before the control but though it was the earlier one so was hunting some 1-200m further on and found the control 3mins later when returning to relocate.

Didn't spot the round route to 6 which was a good 90s quicker. Otherwise, not much to write home about.

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: VJ Bold

7 AM

Running warm up/down 15:00 [1] 2.2 km (6:49 / km) +60m 6:00 / km
shoes: VJ Bold

Orienteering race 1:30:00 [4] 12.0 km (7:30 / km) +750m 5:43 / km
slept:4.0 shoes: VJ Bold

Harvester Relay - Last leg

Physically felt much better for this but still held back by my cold to an extent. Really enjoyed it and mistakes were generally minimal. Lost some time on 9 (~1min), 16 (~40-50s) and 31 (~30-40s) but not too bad considering time mistakes some were making. Time seemed to fly by. n/c 3rd place.

Running warm up/down 25:00 [1] 3.0 km (8:20 / km) +100m 7:09 / km
shoes: VJ Bold

Saturday Jun 24 #

4 PM

Orienteering 49:17 intensity: (1:01 @0) + (4:55 @1) + (13:14 @2) + (27:35 @3) + (2:32 @4) 6.51 km (7:35 / km) +225m 6:28 / km
ahr:139 max:161 shoes: VJ Bold

Training on Great Tower. Some good battles with Bracken, couple of small misses but not too bad considering its been several weeks without technical O.

Friday Jun 23 #

6 AM

Strength and Conditioning 18:24 intensity: (8:11 @0) + (9:09 @1) + (1:04 @2) 0.39 km (47:18 / km)
ahr:100 max:130

7 AM

Running 19:08 intensity: (43 @0) + (3:39 @1) + (14:46 @2) 3.86 km (4:58 / km) +38m 4:44 / km
ahr:127 max:138 shoes: Skechers Gomeb Speed 3

5 PM

Running 23:40 intensity: (39 @0) + (5:29 @1) + (11:07 @2) + (2:16 @3) + (3:19 @4) + (50 @5) 4.72 km (5:01 / km) +166m 4:16 / km
ahr:135 max:173 shoes: Skechers Gomeb Speed 3

Thursday Jun 22 #

6 AM

Strength and Conditioning 15:00 [1]

7 AM

Running 21:20 intensity: (5:37 @1) + (5:52 @2) + (9:51 @3) 4.86 km (4:23 / km) +48m 4:11 / km
ahr:140 max:154 slept:7.25 weight:65.5kg (sick) shoes: Skechers Gomeb Speed 3

ITW, fairly brisk pace as I was a bit late. Feeling much better, still stuffy in my head but I think a much better nights sleep has done me good.
12 PM

Running tempo 39:38 intensity: (46 @0) + (30 @1) + (1:44 @2) + (12:41 @3) + (21:04 @4) + (2:53 @5) 11.02 km (3:36 / km) +4m 3:35 / km
ahr:155 max:172 shoes: Skechers Gomeb Speed 3

Went for a lunch time cruise and was feeling ok so decided to ramp it up as a good progression run, finishing at ~10km pace. Felt much better for this session.

Running warm up/down 3:54 [2] 0.8 km (4:51 / km) +1m 4:50 / km
ahr:132 max:137 shoes: Skechers Gomeb Speed 3

Easy jog to Tesco to get lunch.
5 PM

Running 38:51 intensity: (19 @0) + (1:13 @1) + (22:37 @2) + (14:14 @3) + (28 @4) 8.63 km (4:30 / km) +45m 4:23 / km
ahr:137 max:155 shoes: Skechers Gomeb Speed 3

Extended HFW

Wednesday Jun 21 #

5 PM

Running 25:20 intensity: (10:20 @1) + (13:17 @2) + (1:43 @3) 5.24 km (4:50 / km)
ahr:123 max:142 (sick) shoes: Adidas Adizero Takumi Sen 2

Felt shite, mainly due to cold and two sleepless nights. Couldn't be doing with tonights race so went for a jog instead which felt pretty hard work.

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