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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running7 4:07:30 30.9(8:01) 49.73(4:59) 710
  Orienteering1 55:03 6.42(8:34) 10.34(5:20) 111
  Total7 5:02:33 37.32(8:06) 60.06(5:02) 821
  [1-5]7 4:57:12
averages - weight:65.3kg
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WeThFrSaSuMoTu

Monday Jan 16 #

5 PM

Running 1:20:10 intensity: (20 @0) + (4:47 @1) + (57:42 @2) + (8:55 @3) + (7:04 @4) + (1:22 @5) 16.67 km (4:49 / km) +160m 4:35 / km
ahr:136 max:175 weight:65.5kg (sick) shoes: Asics Gel - Fuji Racer 3

Easy run back home from Centre Parcs. Plied myself with lots of Vicks which seemed to help. Stomach less decent.

Sunday Jan 15 #

11 AM

Running warm up/down 6:34 intensity: (1:02 @0) + (41 @1) + (53 @2) + (1:05 @3) + (2:53 @4) 1.34 km (4:54 / km) +2m 4:52 / km
ahr:140 max:166 shoes: Inov8 X Talon 212 (5)

Orienteering race 55:03 intensity: (6 @0) + (46 @1) + (1:17 @2) + (3:38 @3) + (46:48 @4) + (2:28 @5) 10.34 km (5:20 / km) +111m 5:03 / km
ahr:161 max:174 (sick) shoes: Inov8 X Talon 212 (5)

EM League Brown at Bagworth

Didn't start well losing over 1min at 1 which was on a distinctive tree. When I got there I think it was a single strand of bramble. Took me a couple of controls then to get going But always felt hard work with occasional coughing and airways feeling restricted. Mainly ok, a fews time losses of 10-20s mainly due to the unpredictability of the actual runnability and whether hedge lines were crossable. I think my three biggest ranking points hauls in the last two years have now all come in the last fortnight.

http://www.leioc.routegadget.co.uk/rg2/index.php#1...

Running warm up/down 6:59 intensity: (1:24 @1) + (4:30 @2) + (1:05 @3) 1.13 km (6:11 / km) +34m 5:22 / km
ahr:132 max:144 shoes: Inov8 X Talon 212 (5)

Saturday Jan 14 #

2 PM

Running 54:08 intensity: (20 @0) + (7:34 @1) + (36:43 @2) + (9:31 @3) 10.66 km (5:05 / km) +202m 4:38 / km
ahr:132 max:147 (sick) shoes: Asics Gel - Fuji Racer 3

Run around the woods. Was going to do 90mins but kept having coughing/retching fits. At the point I about threw up I decided it was time to loop back for home.

Friday Jan 13 #

Note
weight:65kg (sick)

Thursday Jan 12 #

7 AM

Running 24:05 intensity: (34 @0) + (59 @1) + (12:08 @2) + (10:24 @3) 5.01 km (4:48 / km) +46m 4:36 / km
ahr:137 max:151 shoes: Skechers Go Run 4

6 PM

Running 22:03 intensity: (19 @0) + (51 @1) + (11:11 @2) + (9:42 @3) 4.77 km (4:37 / km) +169m 3:56 / km
ahr:137 max:152 shoes: Skechers Go Run 4

Wednesday Jan 11 #

7 AM

Running 25:27 intensity: (40 @0) + (42 @1) + (5:25 @2) + (18:40 @3) 5.04 km (5:03 / km) +48m 4:49 / km
ahr:140 max:153 (sick) shoes: Skechers Go Run 4

Decided to keep it short and easy for the rest of the week.
5 PM

Running 28:04 intensity: (2:00 @0) + (5:59 @1) + (16:15 @2) + (3:10 @3) + (40 @4) 5.11 km (5:30 / km) +49m 5:15 / km
ahr:129 max:155 shoes: Skechers Go Run 4

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