Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Nov 30, 2010:

activity

time

miles

Running

34:54:15

259.65

(8:04)

417.87

(5:01)

5655

Orienteering

7:02:03

39.15

(10:47)

63.0

(6:42)

2205

157 /

179c

87%

Strength and Conditioning

5:54:00

Flexibility

2:17:00

Running Drills

59:00

1.43

(41:17)

2.3

(25:39)

Cross Training

50:00

Total

51:56:18

300.23

483.17

7860

157 /

179c

87%

[1-5]

49:39:18

averages - sleep:7.4 rhr:47 weight:69.4kg

2:54

0:00

» now

Tuesday Nov 30, 2010 #

7 AM

Running 19:15 [2] 3.6 km (5:21 / km) +40m 5:04 / km
ahr:135 max:155 slept:7.25 shoes: VJ Twister #3

ITW in the driving snow.

1 PM

Note

On site in Leicester today so no chance for the normal S&C. Crap day on site too.

6 PM

Running long 2:00:00 [3] 21.5 km (5:35 / km) +350m 5:10 / km
ahr:141 max:160 shoes: VJ Twister #3

Out in the snow for a long run out through Portland Park and through the woods above Notts Golf Club. Back via Newstead Abbey and Byrons Walk. About ankle deep snow on the beaten tracks and about mid calf deep off them with drifts above knee deep. Hard work - a good strength endurance session for my glutes and hip flexors particularly. About 8-10inch of snow on the garden and about a half meter drift up the front door.

Monday Nov 29, 2010 #

7 AM

Running 23:30 [3] 5.0 km (4:42 / km) +55m 4:27 / km
ahr:140 max:153 shoes: Inov8 X Talon 190

ITW. ~7-8cm of snow and more steadily falling. Nice

1 PM

Strength and Conditioning (circuits) 30:00 [3]

Flexibility 5:00 [0]

6 PM

Running (Farlek) 1:05:00 [3] 14.0 km (4:39 / km) +230m 4:17 / km
ahr:152 max:168 shoes: Inov8 X Talon 190

HFW (Hucknall) in the snow. Pretty informal farlek run mixing up the pace.

Sunday Nov 28, 2010 #

10 AM

Orienteering 28:33 [2] **** 2.4 km (11:54 / km) +160m 8:55 / km
ahr:126 max:169 slept:8.5 shoes: VJ Twister #3

At Bishops Wood today. Shadowing on a 'Low Viz' course.

11 AM

Orienteering 26:43 [3] ***** 3.0 km (8:54 / km) +200m 6:41 / km
ahr:139 max:157 spiked:6/8c shoes: VJ Twister #3

Went round the windows course. Pretty tough to stay on line, a couple of controls I struggled on a little.

12 PM

Orienteering 14:46 [2] **** 2.2 km (6:43 / km) +120m 5:16 / km
ahr:136 max:157 spiked:4/4c shoes: VJ Twister #3

Collecting controls

Saturday Nov 27, 2010 #

Event: Lakeside

10 AM

Running 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
slept:7.5 shoes: VJ Twister #3

Leading a EMJOS warm up. On Tarn Hows. Tried to drive up the hill but failed due to the snow. Bailed half way and walked the rest of the way.

Orienteering 26:38 [2] 2.5 km (10:39 / km) +150m 8:12 / km
shoes: VJ Twister #3

Shadowing on tarn hows

11 AM

Orienteering 10:00 [3] **** 1.2 km (8:20 / km) +40m 7:09 / km
spiked:3/3c shoes: VJ Twister #3

Quick loop around a few controls on the moor.

12 PM

Orienteering 25:30 [3] **** 3.8 km (6:43 / km) +150m 5:36 / km
spiked:12/12c shoes: VJ Twister #3

Made a pick out of all the controls.

2 PM

Orienteering 20:27 [3] **** 2.5 km (8:11 / km) +120m 6:36 / km
spiked:7/8c shoes: VJ Twister #3

Catching up a junior then shadowing on Hazel Seat.

3 PM

Orienteering 15:36 [4] 2.5 km (6:14 / km) +150m 4:48 / km
shoes: VJ Twister #3

Shadowing JT

5 PM

Orienteering race 9:00 [5] *** 1.3 km (6:55 / km) +30m 6:12 / km
max:179 spiked:30/32c shoes: VJ Twister #3

Evening sprint relay around the grounds of Hawkshead YHA. First leg couldn't shake off the following juniors was taken a good few seconds out of them on each leg but then had to wake the control up. Came in with a few seconds lead so set the rest of my elite team nicely and shorely they couldn't blow it. JT didn't have a good one but at least came in only a couple of seconds off the lead losing it near the end. However, Kris JWOC sprint medalist Jones ballsed it up good and proper. First he could find his SI card at the handover in the end going out on a spare and then had a mare - was stood in the middle of the garden for a good minute not moving. Came in about 4th but a couple of the teams were DSQ'ed. What a disgrace.

C • Haha 2

Friday Nov 26, 2010 #

12 PM

Note
slept:5.25 (rest day)

Mainly due to lack of opportunity today but I think deserved. Really bad nights sleep anyway. Travelling to the Lakes later.

Thursday Nov 25, 2010 #

7 AM

Running 16:41 [2] 3.1 km (5:23 / km) +55m 4:57 / km
ahr:127 max:149 slept:7.75 shoes: Nike Air Pegasus 27 Trail

ITW - a bit late leaving home so a shorter route than normal

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:68kg

Strength and Conditioning 30:00 [1]

6 PM

Running 13:00 [3] 2.8 km (4:39 / km) +20m 4:29 / km
ahr:141 max:147 shoes: Nike Air Pegasus 27 Trail

HFW

7 PM

Running intervals 1:07:31 [4] 16.0 km (4:13 / km) +50m 4:09 / km
ahr:149 max:173 shoes: Nike Pegasus+ 26

A quick stop off at home and then straight back out for intervals. ~3km WU then 5 x 1mile @ T with 400m jogging recovery. Cold but suprisingly felt really good tonight and very encouraged by the times I was pulling out despite only cruising:

5:32 - 164/171
5:37 - 168/173
5:39 - 166/171
5:32 - 163/172 - Did stop briefly just after started to tie my lace hense lower AHR
5:36 - 167/171

Steady ~3km WD jog back home.

8 PM

Flexibility 12:00 [0]

Wednesday Nov 24, 2010 #

7 AM

Running 24:00 [2] 4.6 km (5:13 / km) +55m 4:55 / km
max:148 slept:7.0 shoes: Nike Air Pegasus 27 Trail

ITW - keep forgetting to stop my watch.

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:68.2kg

Running Drills 27:00 [5] 1.2 km (22:30 / km)
shoes: Asics Gel GT-2140

5 PM

Running long 1:52:52 [3] 24.0 km (4:42 / km) +335m 4:24 / km
ahr:145 max:158 shoes: Nike Air Pegasus 27 Trail

HFW. IBS playing up; the xmas chocolate binge has started big time at work in the last week or so; had been pretty good up until today. Stomach ache for the first hour, felt like rubbish for the next half hour and alright for the final 25mins or so. Still ran a couple of minutes quicker than last week when I felt pretty good and this time at at a lower HR - training still showing encouraging signs then.

Tuesday Nov 23, 2010 #

7 AM

Running 24:00 [2] 4.6 km (5:13 / km) +55m 4:55 / km
max:144 slept:7.25 shoes: Nike Air Pegasus 27 Trail

ITW

1 PM

Cross Training (cycling) 5:00 [2]
weight:69kg

Strength and Conditioning 32:00 [1]

6 PM

Running (Fartlek) 1:01:00 [4] 13.5 km (4:31 / km) +220m 4:11 / km
ahr:151 max:171 shoes: Nike Air Pegasus 27 Trail

HFW (Hucknall). Mix it up with some tempo efforts of between 3 and 6mins with around 1 to 3mins recovery. A bit tired and really struggled to get my HR up to tempo even though running reasonably hard. Chucked a few windsprints in towards the end too.

Monday Nov 22, 2010 #

7 AM

Running 23:49 [2] 4.6 km (5:11 / km) +55m 4:53 / km
ahr:131 max:147 rhr:48 slept:7.0 shoes: Nike Air Pegasus 27 Trail

ITW

1 PM

Cross Training (cycling) 5:00 [2]
weight:68.7kg

~9% body fat.

Strength and Conditioning (circuits) 30:00 [1]

Flexibility 5:00 [0]

6 PM

Running 46:00 [3] 9.3 km (4:57 / km) +170m 4:32 / km
ahr:145 max:161 shoes: Nike Air Pegasus 27 Trail

HFW (Newstead Station). Aching calfs. Estimated time stopped my watch when I went for a pee and forgot to start it again for a couple of km's.

Sunday Nov 21, 2010 #

9 AM

Flexibility 35:00 [0]

Easing out my aching muscles.

11 AM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 X Talon 190

Orienteering race 1:03:04 [4] *** 12.0 km (5:15 / km) +350m 4:35 / km
spiked:32/40c slept:7.75 shoes: Inov8 X Talon 190

Black Course @ Ecclesall

Although no major mistakes quite a few small (10-20s) mistakes and a few slightly bigger ones (30-50s). Mostly good but just little bits letting me down - possibly rustiness.

Stated quite well though lost a little time at 3 and think I chose a slower route, then lost a total of about 1:20 between 9 and 10 getting confused by the paths. Was then going really nicely up to 24 which I overshot through not taking in enough detail (50s). Slight miss at 28 (10-20s) and then went off line and mixed up paths on the way to 29 and lost around 30-40s by drifting left.

Lost a few seconds trying to find the right path to 31 then drifted left from my AP to 32 (30s) and over simplified to 33 and had to relocate (~40s). Last mistake was drifting left through the green to 35 (20s).

Can take confidence that I was orienteering quite well prior to 24. Was like a long middle distance race really with so many controls but really enjoyed it.

12 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X Talon 190

Saturday Nov 20, 2010 #

12 PM

Running long 1:58:44 [3] 25.0 km (4:45 / km) +300m 4:29 / km
ahr:143 max:159 slept:8.75 shoes: Inov8 X Talon 190

Good nights sleep. Dumbles, Brierley, Teversal Trail, Pleasley Park, Skegby, Sutton Lawn , Maun Valley, Home.

Friday Nov 19, 2010 #

7 AM

Running 32:18 [2] 5.7 km (5:40 / km) +55m 5:24 / km
ahr:130 max:151 slept:7.25 shoes: Nike Air Pegasus 27 Trail

Sutton Lawn Run.

6 PM

Running 50:36 [4] 12.1 km (4:11 / km) +165m 3:55 / km
ahr:159 max:171 shoes: Inov8 X Talon 190

Sub T run. Nice and muddy. Very foggy, couldn't see more than 5m at times. New Inov8's really comfortable but won't be great on rocky or stoney terrain. Felt pretty good.

9 PM

Flexibility 30:00 [0]

Thursday Nov 18, 2010 #

7 AM

Running 30:13 [3] 5.7 km (5:18 / km) +55m 5:03 / km
ahr:140 max:152 slept:7.25 shoes: Nike Air Pegasus 27 Trail

Sutton Lawn Run.

3 PM

Orienteering warm up/down 15:46 [2] *** 2.3 km (6:51 / km) +75m 5:54 / km
ahr:134 max:150 spiked:3/4c shoes: Nike Air Pegasus 27 Trail

Working down in Brum so stopped off at Sutton Park for a spot of training.

Orienteering intervals 40:00 [4] *** 8.0 km (5:00 / km) +250m 4:19 / km
ahr:152 max:173 spiked:16/18c shoes: Nike Air Pegasus 27 Trail

10 x 3min/1min around a course at Sutton Park. Orienteering fairly badly but was on an 11 year old map.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +40m 5:27 / km
shoes: Nike Air Pegasus 27 Trail

Warm down jog back to the car.

Wednesday Nov 17, 2010 #

8 AM

Running 31:16 [2] 5.7 km (5:29 / km) +55m 5:14 / km
ahr:137 max:151 slept:7.0 shoes: Nike Air Pegasus 27 Trail

Sutton Lawn run.

8 PM

Note

Had to drive to Llandudno and back for work today and was pretty exhausted when I got back home at 8pm. Too tired for any session to be worthwhile. Had a massage instead.

Tuesday Nov 16, 2010 #

7 AM

Running 22:57 [3] 4.6 km (4:59 / km) +55m 4:42 / km
ahr:136 max:153 slept:7.0 shoes: Nike Air Pegasus 27 Trail

ITW. Amy was up early again. Need to get more sleep.

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:69.5kg

Strength and Conditioning 32:00 [1]

Some new exercises and my quads were really feeling it. Not been doing enough for my quads so will be mix it up a bit more to keep doing the things I'm now strong at but also new stuff.

5 PM

Running long 1:54:39 [3] 24.0 km (4:47 / km) +335m 4:28 / km
ahr:148 max:159 shoes: Nike Air Pegasus 27 Trail

HFW. Exactly the same average and max HR as Thursday on the same route but nearly 5mins faster. :)

Monday Nov 15, 2010 #

7 AM

Running 20:00 [2] 3.7 km (5:24 / km) +55m 5:02 / km
ahr:132 max:147 slept:7.0 shoes: Nike Air Pegasus 27 Trail

ITW

1 PM

Strength and Conditioning (circuits) 30:00 [3]

Good workout for the quads particularly today; they were burning.

Flexibility 5:00 [0]

6 PM

Running 43:58 [3] 9.3 km (4:44 / km) +170m 4:20 / km
ahr:144 max:159 shoes: Nike Air Pegasus 27 Trail

HFW (Newstead station). Nice cold crisp night with the moon out.

Note

Body feeling like its really starting to get used to the training volume now and I'm running my steady run at a much better pace. Calf's are still a little tight but getting better all the time.

Sunday Nov 14, 2010 #

11 AM

Running race 25:10 [5] 6.9 km (3:39 / km) +100m 3:24 / km
ahr:177 max:183 slept:6.5 shoes: Inov8 X Talon 212 (1)

Chaddesdon X Country. 8th - very slippy, particularly at the river crossings. Around 10s quicker than last year and the course was muddier and had been extended a little this year.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km) +40m 7:09 / km
shoes: Inov8 X Talon 212 (1)

Saturday Nov 13, 2010 #

9 AM

Running long 1:44:58 [3] 22.1 km (4:45 / km) +325m 4:25 / km
ahr:152 max:166 slept:8.5 shoes: Inov8 X Talon 212 (1)

Same route as a couple of weeks ago. Annesley, Newstead Abbey and Thieves Wood. Back via Coxmoor. A little chilly in the wind but the sun was very pleasant. Nice morning.

Friday Nov 12, 2010 #

7 AM

Running 22:54 [3] 4.6 km (4:59 / km) +55m 4:42 / km
ahr:140 max:153 slept:7.5 shoes: Nike Air Pegasus 27 Trail

ITW. Heavy bag this morning but my legs are now starting to feel like they are getting accustomed to the training.

6 PM

Running 14:53 [3] 3.2 km (4:39 / km) +25m 4:29 / km
ahr:148 max:160 shoes: Nike Air Pegasus 27 Trail

From the station to pick my car up from the garage. Chucked a few short sprints in to keep it interesting.

Thursday Nov 11, 2010 #

7 AM

Running 12:00 [3] 2.7 km (4:27 / km) +40m 4:08 / km
slept:8.0 shoes: Nike Air Pegasus 27 Trail

ITW. Shite weather again so shortened the route I normally take.

2 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:70kg

Strength and Conditioning 30:00 [1]

Flexibility 3:00 [0]

Stretching the calfs again.

5 PM

Running 1:59:18 [3] 24.0 km (4:58 / km) +335m 4:39 / km
ahr:148 max:159 shoes: Nike Air Pegasus 27 Trail

Home from work. No trains today. Feeling better on these longer runs than the shorter ones.

Wednesday Nov 10, 2010 #

7 AM

Running 21:35 [2] 3.8 km (5:41 / km) +40m 5:24 / km
ahr:133 max:159 slept:7.0 shoes: Nike Air Pegasus 27 Trail

ITW

1 PM

Cross Training warm up/down 5:00 [2]
weight:69.9kg

Running Drills 32:00 [5] 1.1 km (29:05 / km)
shoes: Asics Gel GT-2140

Flexibility 5:00 [0]

Stretching out my calfs

6 PM

Running 1:07:17 [3] 13.5 km (4:59 / km) +220m 4:37 / km
ahr:143 max:157 shoes: Nike Air Pegasus 27 Trail

HFW (Hucknall Station). Cold.

Tuesday Nov 9, 2010 #

6 AM

Running 29:43 [3] 5.8 km (5:07 / km) +60m 4:52 / km
ahr:142 max:157 slept:7.0 shoes: Nike Air Pegasus 27 Trail

Amy was up at 5am for work. Didn't get much sleep after that with the hair dryer going so got up for an early morning run. Steady loop out to Sutton Lawn.

1 PM

Cross Training warm up/down 5:00 [2]
weight:69.8kg

Back the right side of 70kg's now. The aim is to get to around 65kg by March which I recon will be about my optimum racing weight.

Strength and Conditioning 30:00 [1]

7 PM

Running 25:40 [3] 5.4 km (4:45 / km) +60m 4:30 / km
ahr:141 max:160 rhr:47 shoes: Nike Pegasus+ 26

Train was cancelled so got the next one half hour later so was running late for training. Quickly dumped bag at home and straight back out. Down to the Castlewood Industrial Estate for Hills.

Running hills (Fartlek) 39:37 [4] 7.5 km (5:17 / km) +200m 4:40 / km
max:171 shoes: Nike Pegasus+ 26

The Harriers were doing some shorter hill intervals of around 200m. I did a few but decided I would be better doing some much longer ones. So, did ~600-700m with ~30m climb @ sub T with steady running back down.

3:34 - 164/171 : 3:35 - 145/171
3:41 - 161/169 : 3:42 - 142/169
3:45 - 160/169 : 3:37 - 143/169
3:47 - 160/170 : 3:29 - 142/170
3:45 - 161/169

Running 15:11 [3] 3.1 km (4:54 / km) +40m 4:36 / km
ahr:142 max:168 shoes: Nike Pegasus+ 26

Run back home. Glad to get out of this horrible cold weather.

10 PM

Flexibility 12:00 [0]

Monday Nov 8, 2010 #

1 PM

Strength and Conditioning (circuits) 30:00 [2]
slept:8.0

Flexibility 5:00 [0]

8 PM

Note
(rest day)

Someone didn't want me to run today. Didn't set my alarm properly last night and didn't wake up to 7:40am so had to drive to the station to catch the train.

Then this evening Auto Windscreens were supposed come and replaced my cracked car windscreen and the plan was to go for a run after they had been. By 8pm, several phone calls and me now quite hungry and needing to go shopping with no food in the house I gave up any hope. At least the weather was crap and it would give me good recovery time.

Sunday Nov 7, 2010 #

11 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +20m 9:22 / km
shoes: Inov8 X Talon 212 (1)

Orienteering race 44:45 [4] *** 7.5 km (5:58 / km) +260m 5:05 / km
ahr:166 max:175 spiked:22/26c shoes: Inov8 X Talon 212 (1)

Brown Course @ Bestwood Country Park

Got stuck in the horrible vegetation early on. Wasted ~30s on a bingo pit in the bracken (no 6) and then missed no15 with poor compass work. Could have made some better route choices at times though some bad routes were just a little unlucky with the nettles and brambles.

12 PM

Running 42:18 [2] 7.5 km (5:38 / km) +160m 5:06 / km
ahr:131 max:148 slept:7.75 shoes: Inov8 X Talon 212 (1)

Back out for a steady run around the area.

2 PM

Orienteering 31:15 [2] * 4.8 km (6:31 / km) +100m 5:54 / km
ahr:141 max:159 spiked:9/9c shoes: Inov8 X Talon 212 (1)

Collecting in controls

Saturday Nov 6, 2010 #

10 AM

Orienteering 50:00 [3] *** 7.0 km (7:09 / km) +50m 6:54 / km
spiked:13/15c shoes: Inov8 X Talon 212 (1)

Putting controls out at Sherwood Pines for EMJOS training session.

2 PM

Running warm up/down 25:00 [1] 2.5 km (10:00 / km) +30m 9:26 / km
shoes: Inov8 X Talon 212 (1)

3 PM

Running race 18:17 [5] 5.0 km (3:39 / km) +45m 3:30 / km
ahr:177 max:185 shoes: Inov8 X Talon 212 (1)

English X Country Relays

1st Leg - Did ok.

Friday Nov 5, 2010 #

7 AM

Running 21:17 [2] 3.8 km (5:36 / km) +40m 5:19 / km
ahr:131 max:151 slept:7.75 shoes: Nike Air Pegasus 27 Trail

ITW

6 PM

Running 48:22 [3] 9.3 km (5:12 / km) +170m 4:46 / km
ahr:140 max:162 rhr:46 shoes: Nike Air Pegasus 27 Trail

HFW - from Newstead Station. Another filthy night.

Thursday Nov 4, 2010 #

7 AM

Running 21:07 [2] 3.8 km (5:33 / km) +40m 5:17 / km
ahr:131 max:153 rhr:48 slept:7.75 shoes: Nike Air Pegasus 27 Trail

ITW

2 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:70.8kg

Strength and Conditioning 25:00 [1]

6 PM

Running 12:13 [3] 2.6 km (4:42 / km) +20m 4:31 / km
ahr:139 max:153 shoes: Nike Air Pegasus 27 Trail

HFW

7 PM

Running warm up/down 14:37 [3] 3.0 km (4:52 / km) +10m 4:48 / km
ahr:132 max:151 shoes: Nike Air Pegasus 27 Trail

To training

Running intervals 34:30 [4] 8.0 km (4:19 / km) +75m 4:07 / km
ahr:148 max:164 shoes: Nike Air Pegasus 27 Trail

4 x 1mile @ half effort with 400m steady. Running into a strong head wind for half of the effort and horrible weather. Feeling ok but didn't want to push it to hard tonight.

Running warm up/down 11:00 [2] 1.9 km (5:47 / km) +25m 5:26 / km
ahr:128 max:154 shoes: Nike Air Pegasus 27 Trail

Steady jog back home.

Wednesday Nov 3, 2010 #

Note
slept:8.25 (rest day)

A day to hopefully let the aches and pains sort themselves out.

Tuesday Nov 2, 2010 #

6 AM

Running 33:34 [2] 5.8 km (5:47 / km) +60m 5:30 / km
ahr:131 max:144 slept:6.75 shoes: Nike Air Pegasus 27 Trail

Pre breakfast jog. The sides of my calf muscles right next to be shins were really tight and sore and was running really slowly as a result. They've been getting tighter over the last few days. Will probably give this evenings session a miss and try and get in some good stretching instead.

C • Try foam rolling and/or spo... 2

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:70.1kg

Strength and Conditioning 25:00 [1]
shoes: Asics Gel GT-2140

Flexibility 15:00 [0]
shoes: Asics Gel GT-2140

Decent stretching sesh. Spent most of the time on my calves and they felt much better afterwards. May be able to train tonight afterall - will see.

7 PM

Running warm up/down 16:00 [2] 2.2 km (7:16 / km) +20m 6:57 / km
shoes: Nike Pegasus+ 26

Went up to training. Could still feel some tightness in my calf but though I'd see how it went anyway.

Running 32:18 [4] 7.72 km (4:11 / km) +115m 3:54 / km
ahr:158 max:169 shoes: Nike Pegasus+ 26

Sub threshold 25mins out and back run. was feel fine for the first 3km which was mostly downhill then hit the long steep uphill which get steeper towards the top. Here my calves and particularly my right one really tighened up and the slower I went the worse it got. Had to slow and stop at one point at the top but then hit a steady down hill and was able to stride out and it felt much better. Decided just to continue round to complete the circuit. Despite the slowing and stopping and running at a lower heart rate than earlier this year when I did this I got a good few 100m further. Did actually feel quite good other than my calves.

Monday Nov 1, 2010 #

8 AM

Running 18:07 [3] 3.75 km (4:50 / km) +60m 4:28 / km
shoes: Nike Air Pegasus 27 Trail

ITW from Riverside.

1 PM

Strength and Conditioning (circuits) 30:00 [3]
shoes: Asics Gel GT-2140

Flexibility 5:00 [0]

6 PM

Running 1:04:00 [3] 13.5 km (4:44 / km) +220m 4:23 / km
ahr:146 max:157 shoes: Nike Air Pegasus 27 Trail

Home from Hucknall Station.

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