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Training Log Archive: Rich

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running31 16:04:36 114.3(8:26) 183.95(5:15) 1961
  Orienteering18 11:20:40 72.72(9:22) 117.02(5:49) 230090 /99c90%
  Strength and Conditioning2 55:00 1.03 1.65
  Total40 28:20:16 188.04 302.62 426190 /99c90%
  [1-5]40 27:54:44
averages - sleep:7.2 weight:65.9kg

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Wednesday May 30, 2012 #

7 AM

Running 16:00 [2] 3.4 km (4:42 / km)
shoes: Nike Air Pegasus+ 28

12 PM

Running 8:30 [3] 1.8 km (4:43 / km) +40m 4:15 / km
shoes: Nike Air Pegasus+ 28

Running 8:00 [2] 1.8 km (4:27 / km)
shoes: Nike Air Pegasus+ 28

5 PM

Running 38:00 [2] 7.0 km (5:26 / km) +220m 4:41 / km
shoes: Nike Air Pegasus+ 28

Tuesday May 29, 2012 #

6 PM

Running warm up/down 10:40 intensity: (47 @0) + (2:14 @1) + (5:52 @2) + (1:47 @3) 2.17 km (4:55 / km) +5m 4:52 / km
ahr:133 max:148 shoes: Nike Air Pegasus+ 28

Running intervals 24:00 intensity: (8:00 @2) + (15:00 @4) + (1:00 @5) 5.76 km (4:10 / km) +1m 4:10 / km
ahr:158 max:170 slept:7.5 weight:65.1kg shoes: Nike Air Pegasus+ 28

4 x 1km threshold intervals with 200m jog recoveries

Then 4 x 100m fast relaxed sprints on the straight with recoveries on the bends.

Running warm up/down 13:23 intensity: (23 @0) + (54 @1) + (12:06 @2) 2.72 km (4:55 / km)
ahr:133 max:143 shoes: Nike Air Pegasus+ 28

Monday May 28, 2012 #

7 AM

Running 25:26 intensity: (38 @0) + (7:12 @1) + (13:16 @2) + (4:20 @3) 5.13 km (4:58 / km) +25m 4:50 / km
ahr:134 max:149 slept:7.0 shoes: Nike Air Pegasus+ 28

ITW. Yet another gorgeous morning to be out running.
12 PM

Running warm up/down 4:36 intensity: (1 @0) + (17 @1) + (1:13 @2) + (3:05 @3) 1.1 km (4:11 / km) +29m 3:42 / km
ahr:142 max:148 shoes: Asics Gel GT-2140

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

Circuits

Running warm up/down 4:27 intensity: (36 @1) + (2:57 @2) + (54 @3) 1.1 km (4:03 / km) +6m 3:56 / km
ahr:137 max:150 shoes: Asics Gel GT-2140

5 PM

Running 10:25 intensity: (25 @0) + (18 @1) + (9:42 @2) 1.96 km (5:19 / km) +172m 3:41 / km
ahr:139 max:147 weight:66.3kg shoes: Nike Air Pegasus+ 28

HFW.
7 PM

Running 45:41 intensity: (44 @0) + (53 @1) + (21:57 @2) + (21:17 @3) + (50 @4) 10.25 km (4:27 / km) +120m 4:13 / km
ahr:142 max:163 shoes: Inov8 Road-X 233

Back out for an evening cruise around Kingsmill res. Feeling very efficient running tonight. Puched a bit more on the steep hill sections although there were only 3. Feeling better day on day now.

Sunday May 27, 2012 #

9 AM

Running 1:02:11 intensity: (28 @0) + (1:26 @1) + (13:13 @2) + (43:59 @3) + (3:05 @4) 13.28 km (4:41 / km) +145m 4:26 / km
ahr:147 max:166 slept:7.0 weight:66.4kg shoes: Nike Air Pegasus+ 28

Easy one - Dumbles, Common Rd, Brierly FP, Leamington. Lots of phlegm making it hard to breath properly but otherwise feeling much better today.

Running 4:33 intensity: (3:28 @2) + (1:05 @5) 0.94 km (4:52 / km) +1m 4:50 / km
ahr:152 max:161 shoes: Nike Air Pegasus+ 28

5 x 100m sprints on the pit tip trail with jog back recoveries.

Running warm up/down 5:07 intensity: (1 @2) + (4:43 @3) + (23 @4) 1.07 km (4:46 / km) +7m 4:37 / km
ahr:153 max:161 shoes: Nike Air Pegasus+ 28

Jog home.

Saturday May 26, 2012 #

11 AM

Orienteering 5:53 intensity: (3:00 @0) + (37 @1) + (1:59 @2) + (17 @3) *** 0.48 km (12:15 / km) +13m 10:48 / km
ahr:88 max:148 shoes: Inov8 O Roc 280

Orienteering 22:19 intensity: (9:59 @0) + (2:52 @1) + (9:28 @2) *** 2.01 km (11:06 / km) +77m 9:19 / km
ahr:119 max:144 slept:7.5 shoes: Inov8 O Roc 280

Shadowing EMJOS Juniors at Crich.
1 PM

Orienteering 23:43 intensity: (1:12 @0) + (6:00 @1) + (11:09 @2) + (5:22 @3) *** 2.0 km (11:51 / km) +106m 9:22 / km
ahr:134 max:157 shoes: Inov8 O Roc 280

Bit of a pick. Terrain tough and pretty minging in places; steep, rocky, thick layer of dead bracken with the new bracken coming up and areas of brambles.
3 PM

Orienteering 19:10 intensity: (52 @0) + (6:00 @1) + (8:36 @2) + (2:42 @3) + (1:00 @4) *** 2.54 km (7:33 / km) +65m 6:41 / km
ahr:134 max:162 shoes: Inov8 O Roc 280

Collecting controls. Scorchio.

Thursday May 24, 2012 #

4 PM

Note
slept:7.0 (sick)

Still feeling fairly crappy this morning so decided to stay in bed a bit longer and see how I am for this evening. No better and cold now seams to be starting. Just want to get rid of this now so resting today.

Wednesday May 23, 2012 #

6 AM

Running 37:06 intensity: (27:48 @2) + (5:48 @3) + (3:30 @5) 6.29 km (5:54 / km) +200m 5:05 / km
ahr:137 max:158 slept:7.0 shoes: Nike Air Pegasus+ 28

Up early again for another early morning trot. Stayed on the hills with a couple of sets of hill sprints.
6 PM

Running 30:58 intensity: (2:08 @1) + (22:07 @2) + (6:43 @3) 6.0 km (5:10 / km) +110m 4:44 / km
ahr:137 max:157 shoes: Nike Air Pegasus+ 28

Left Amy and her car at her friends on the way home from work and had an easy uphill run in the sun home. Not feeling too well though and had it not been sunny I wouldn't have gone.

Tuesday May 22, 2012 #

6 AM

Running 41:57 intensity: (16:26 @2) + (25:31 @3) 9.29 km (4:31 / km) +59m 4:23 / km
ahr:143 max:151 slept:7.5 weight:66kg shoes: Nike Air Pegasus+ 28

Still on Swedish time so up early for a cruise in the early morning sun. Nice. Glands in neck still swollen.
12 PM

Running warm up/down 4:55 intensity: (3:42 @2) + (1:13 @3) 0.86 km (5:43 / km) +35m 4:45 / km
ahr:133 max:158 shoes: Asics Gel GT-2140

To gym

Strength and Conditioning 30:00 [1] 1.65 km (18:10 / km)
ahr:92 max:123 shoes: Asics Gel GT-2140

Running warm up/down 4:15 intensity: (2:53 @2) + (1:22 @3) 0.95 km (4:27 / km) +6m 4:19 / km
ahr:136 max:153 shoes: Asics Gel GT-2140

Back from gym
6 PM

Running warm up/down 9:28 intensity: (8:43 @2) + (45 @3) 1.98 km (4:47 / km) +5m 4:43 / km
ahr:135 max:146 shoes: Inov8 X Talon 212 (3)

Running intervals 40:05 intensity: (20:00 @1) + (20:05 @5) 7.85 km (5:06 / km) +1m 5:06 / km
ahr:148 max:168 shoes: Inov8 X Talon 212 (3)

Harriers 300m Paarlaufs though not many there tonight for some reason so was on my own. Took roughly equal recoveries. Tough but ground it out, still not feeling 100%.

Running warm up/down 4:40 [1] 0.83 km (5:38 / km)
ahr:116 max:122 shoes: Inov8 X Talon 212 (3)

Monday May 21, 2012 #

10 AM

Orienteering 32:08 intensity: (2:37 @1) + (12:13 @2) + (17:18 @3) **** 4.08 km (7:53 / km) +75m 7:13 / km
ahr:140 max:158 spiked:4/5c slept:6.5 shoes: Inov8 O Roc 280

Session on the WUOC Long area from a couple of years ago on the way to the airport. John got us lost and it took longer to get there than first though so didn't get as much forest time as hoped. Fantastic area, tough and technical - will have to return for a proper go one day. Feeling a bit tired.

Sunday May 20, 2012 #

7 AM

Running warm up/down 21:03 intensity: (13:44 @1) + (7:08 @2) + (11 @3) 2.69 km (7:49 / km) +61m 7:01 / km
ahr:116 max:144 shoes: Inov8 O Roc 280

Orienteering 34:44 intensity: (15:46 @3) + (18:58 @4) *** 6.0 km (5:47 / km) +88m 5:24 / km
ahr:158 max:166 spiked:19/20c shoes: Inov8 O Roc 280

Ran the public open race 9 before settling down for the relays. Cruised it, felt decent and navigating pretty well. Just one miss of ~15-20s on an orange standard control.

Running warm up/down 6:24 intensity: (5:36 @1) + (48 @2) 1.12 km (5:44 / km)
ahr:121 max:131 shoes: Inov8 O Roc 280

4 PM

Orienteering 54:21 intensity: (4:31 @2) + (40:10 @3) + (9:40 @4) **** 8.6 km (6:19 / km) +217m 5:37 / km
ahr:152 max:162 spiked:18/19c shoes: Inov8 O Roc 280

Ran from the accomodation around the mens relay after the action had finished. Tough but enjoyable, took it fairly steady. Again orienteering mainly well with just one small miss.

Saturday May 19, 2012 #

6 AM

Running 19:47 intensity: (15:15 @2) + (4:32 @3) 3.96 km (5:00 / km) +5m 4:58 / km
ahr:139 max:150 shoes: Inov8 Road-X 233

Morning jog in Mora.
1 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Inov8 X Talon 212 (3)

Orienteering race 17:20 [5] ** 4.0 km (4:20 / km) +50m 4:05 / km
shoes: Inov8 X Talon 212 (3)

EOC Sprint A Final. Still feeling a little under the weather with swllen glads and excees phlegm. Just concentrated on being steady out the traps, forgetting about the crowds, cameras and other distractions and running hard once I was comfortable with the mapping as I expected the meadows at the start to be a little different and tricky. No.1 was probably the trickiest control and pushed on from there. Most routes were decent although it looks like most weren't quite optimal. Result was a little bit dissapointing but I don't think I could have done much more with only a few seconds I could find. Not running as well as I was a few weeks ago still. Not sure if this small virus is affecting much or not?

Running warm up/down 8:00 [1] 1.4 km (5:43 / km)
shoes: Inov8 X Talon 212 (3)

Friday May 18, 2012 #

3 PM

Running 24:47 intensity: (5:43 @1) + (19:04 @2) 4.93 km (5:02 / km) +14m 4:57 / km
ahr:129 max:142 shoes: Inov8 Road-X 233

Easy jogging, feeling better than yesterday but not wanting to push it.

Thursday May 17, 2012 #

1 PM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +30m 7:56 / km
shoes: Inov8 O Roc 280

Orienteering race 42:30 [4] **** 6.5 km (6:32 / km) +300m 5:19 / km
(sick) shoes: Inov8 O Roc 280

EOC Middle B Final @ Skattungbyn

Not feeling good at all today but went out anyway for the experience. Hard to put my finger on exactly why I wasn't feeling great but just tired and larthargic on top of the swollen glands and phlegm. Tried just to enjoy the orienteering but a slog up the hill to no.1 and a 1min miss put pay to that. Orienteering improved after 3 bar a couple in the middle of the race. Feeling better running on the tracks than in the terrain by far.

Wednesday May 16, 2012 #

9 AM

Orienteering warm up/down 15:00 [2] * 2.5 km (6:00 / km)
shoes: Inov8 X Talon 212 (3)

Orienteering race 16:05 [5] ** 4.0 km (4:01 / km)
shoes: Inov8 X Talon 212 (3)

EOC Sprint qualifier @ Falun.

Squeezed into the A Final.

Not been feeling 100% since before I came out to Sweden and today my neck glands were swollen. Tried to put this out of my head though and just concentrate on the race. Expected some trickier forest sections, route choice around the hospital and fast easy legs in the second half which is close to what we had except the forest section were pretty easy. Spiked the fairly easy first two but lost time with poor route choice selection on the next two (didn't give myself the time to plan them). Then lost a good 20s on the long leg across the hospital as the rooute I had planned wasn't viable as I couldn't get through (many made this mistake but looking for me it wasn't costly). Poor route to 5 too and by the half way mark I was over 30s behind Sminty. Second half was fine. I expected to narrowly miss out due to the error I made but finished 16th and inside qualifying by 3s to my suprise. Need to improve for the final though.
C • Good work 4

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)
shoes: Inov8 X Talon 212 (3)

12 PM

Orienteering 14:01 [2] ** 2.59 km (5:25 / km) +39m 5:02 / km
spiked:7/7c shoes: Inov8 X Talon 212 (3)

Went back with John, Sminty and Danger to run the first (interesting) half of one of the other heats.

Tuesday May 15, 2012 #

10 AM

Orienteering (Sprint) 32:16 intensity: (1:46 @0) + (4:26 @1) + (5:53 @2) + (5:10 @3) + (15:01 @4) ** 6.66 km (4:51 / km) +40m 4:42 / km
ahr:146 max:168 spiked:22/22c shoes: Inov8 X Talon 212 (3)

Sprint training in Falun with Sminty. Fairly straight forward.

Monday May 14, 2012 #

Event: EOC 2012
 
3 PM

Running 29:59 intensity: (2:34 @1) + (19:53 @2) + (5:59 @3) + (1:33 @5) 5.82 km (5:09 / km) +3m 5:08 / km
ahr:137 max:155 shoes: Inov8 Road-X 233

Jog with Danger, Ewan and Cat T until me and Danger wussed out of the wet forest tracks. A few strides to finish.

Sunday May 13, 2012 #

9 AM

Orienteering 45:42 intensity: (2:07 @1) + (5:46 @2) + (37:05 @3) + (44 @4) *** 6.8 km (6:43 / km) +168m 5:59 / km
ahr:127 max:160 spiked:14/16c shoes: Inov8 O Roc 280

Saturday May 12, 2012 #

6 PM

Orienteering 40:54 intensity: (30 @0) + (52 @1) + (7:52 @2) + (27:59 @3) + (3:41 @4) 6.0 km (6:49 / km) +76m 6:25 / km
ahr:148 max:166 shoes: Inov8 O Roc 280

Friday May 11, 2012 #

6 AM

Running 37:08 intensity: (1:34 @1) + (23:05 @2) + (12:29 @3) 7.61 km (4:53 / km) +49m 4:44 / km
ahr:140 max:154 slept:7.0 shoes: Nike Air Pegasus+ 28

Woke up early and after yesterdays rest day I was itching for a run. Went for an easy jog around the Sutton Lawn loop before dropping back home to pick up my bag and making my way ITW. Calves still pretty tight and sore; need to stretch and role lots.
5 PM

Running 8:36 intensity: (10 @1) + (5:49 @2) + (2:37 @3) 1.74 km (4:57 / km) +14m 4:45 / km
ahr:141 max:151 shoes: Nike Air Pegasus+ 28

Thursday May 10, 2012 #

5 PM

Note
slept:7.75 weight:65.7kg (rest day)

Was going to do something, probably a shortened session at the Harriers but I've felt tired all day, I feel like I'm on the edge of a cold and my calves are really sore and tight after 3 days on the roads on my toes. When it pissed it down as I was deciding whether to go up to Harriers or not I decided someone was telling me something. I did feel a bit guilty but I supopse I don't wimp out often.

Wednesday May 9, 2012 #

5 PM

Running 1:00:00 [2] 11.7 km (5:08 / km) +250m 4:38 / km
slept:7.5 shoes: Nike Air Pegasus+ 28

Easy jog home from Hucknall Station in the rain.

Tuesday May 8, 2012 #

6 PM

Running 54:34 intensity: (8:04 @1) + (33:45 @2) + (12:25 @3) + (20 @4) 11.39 km (4:48 / km) +80m 4:38 / km
ahr:134 max:161 shoes: Inov8 Road-X 233

Easy session at the Harriers. The group were doing short efforts (~100m on 50m jog/walk) but I jogged the majority of the circuit and just did one effort of ~150m at the end of each circuit.

Monday May 7, 2012 #

10 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 Road-X 233

Orienteering race 47:28 [4] ** 12.0 km (3:57 / km) +150m 3:43 / km
shoes: Inov8 Road-X 233

Kendal Urban race

A few tricky sections but not too difficult. Just a few hesitations and mainly chose decent route choices. Unsuprisingly felt slow with my 8th race in 10 days. Suprised to take the win.

Results and splits: http://www.lakeland-orienteering.org.uk/uploads/20...
Routegadget: http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov8 Road-X 233

Sunday May 6, 2012 #

10 AM

Running warm up/down 13:55 [2] 1.47 km (9:27 / km) +8m 9:12 / km
shoes: Inov8 O Roc 280

Orienteering race 31:55 [5] *** 7.28 km (4:23 / km) +155m 3:58 / km
shoes: Inov8 O Roc 280

BOC Relays @ Helsington Burrows 2nd leg

We knew we had a strong team and would have been disappointed had we not had a podium finish. Ant came in ~90s down in about 6th or 7th so a decent position but gave me work to do. INT already being ahead by 1min or so was going to make things difficult though.

Long slog to #1 up the hill to an easy control over taking 1 or 2 teams but then lost 45s on 2 running to a control in a depression in the re-entrant my control was in with Oleg and Hector in sight in the distance. Lost more time on 3 (10s) and 6 (50s) where I struggled to work out my eact position in the vague terrain and the cairn wasn't as obvious as I was hoping it would be. Was feeling pretty sluggish at this point, all the recent races have obviously taken their toll. John Rocke caught me on the way to 10 which we both missed (10-15s) but I also think we should have taken the right route instead of going left and having to climb over the hill. Out of 12 we could see Nails ahead and started to put what effort was left in my legs. Was pretty clean to the end and had a shorter gaffle than Nails before the field. Finished just behind John in 3rd with Poo boy doing the business to bring the team home 2nd a few seconds ahead of ShUOC (although they had unfortunatly mp'ed). INT a good 3 mins ahead took a comfortable win.

Running warm up/down 27:27 [2] 2.71 km (10:07 / km) +4m 10:03 / km
shoes: Inov8 O Roc 280

Saturday May 5, 2012 #

Event: BOC 2012
 
1 PM

Running warm up/down 19:49 [2] 1.44 km (13:44 / km) +68m 11:07 / km
shoes: Inov8 O Roc 280

Orienteering race 1:36:01 [4] *** 17.57 km (5:28 / km) +491m 4:48 / km
shoes: Inov8 O Roc 280

BEOC Long @ Dalegarth

Felt a little heavy legged but comfortable the whole way around. Had misses or 40-50s at both 9 and 19 but otherwise pretty clean, slowed down into 20 which I identified as a potential banana skin and had no problems. Felt a little tired on the hills at the end but was a little suprised to finish 5th and less than 90s of the podium.

Running warm up/down 6:14 [1] 0.82 km (7:33 / km) +25m 6:34 / km
shoes: Inov8 O Roc 280

Thursday May 3, 2012 #

6 PM

Running 1:13:00 [2] 16.5 km (4:25 / km) +100m 4:18 / km
slept:5.0 shoes: Nike Air Pegasus+ 27

In Bristol went for an easy out and back. Needing sleep but legs felt good. Got lost on the way back so ended doing a bit further than planned.

Wednesday May 2, 2012 #

9 AM

Running warm up/down 7:51 intensity: (26 @0) + (21 @1) + (6:46 @2) + (18 @3) 1.5 km (5:14 / km) +8m 5:06 / km
ahr:137 max:156 shoes: Inov8 O Roc 280

Orienteering tempo 34:23 intensity: (15 @0) + (10 @1) + (35 @2) + (9:25 @3) + (23:58 @4) **** 6.11 km (5:37 / km) +84m 5:16 / km
ahr:159 max:169 spiked:6/10c slept:8.0 shoes: Inov8 O Roc 280

Luffarligan A course

pretty knackered so took it steady and generally executed the legs well. A few mistakes in the circle of ~10-15s. Only one slightly bigger mistake of ~30s at 6. Also lost ~1min on 10 where I didn't see there was a small footbridge over the river which significantly shortened the route.

Running warm up/down 2:13 intensity: (1:29 @1) + (44 @2) 0.33 km (6:39 / km) +4m 6:17 / km
ahr:129 max:141 shoes: Inov8 O Roc 280

Tuesday May 1, 2012 #

10 AM

Running 9:27 intensity: (3:29 @0) + (40 @1) + (4:01 @2) + (1:17 @3) 1.44 km (6:33 / km) +15m 6:14 / km
ahr:125 max:157 shoes: Inov8 O Roc 280

Orienteering race 54:47 intensity: (1:40 @3) + (51:55 @4) + (1:12 @5) **** 9.31 km (5:53 / km) +106m 5:34 / km
ahr:168 max:177 slept:8.5 shoes: Inov8 O Roc 280

Back at Lannbyberg this time for a Long Middle (7.9km)

Went off fairly hard to 1 and spike it but then stayed too high on 2 so missed it and had to double back. Then countered to 3 which was a slow route. Ballsed up 4 twice; first by exiting in 90 degrees the wrong direction and only finding out when I hit the houses and then went to the wrong hill in the circle (2:30 lost - ouch). Then small misses at 5 and 6 (~20s) and feeling tired through the rocky terrain which was generally covered with brashings. Pushed hard on the long leg to 8. Small miss at 10 (10s). 11 was a bingo boulder on a form line hill in the middle of a flat area in low visibility (apparently) white forest. Couple of small hesitations and misses at the next 2 (10-20s) and was caught by David Lingfors (Linne). Pushed on again in the last section and was clean bar 15s at 16 where I went over the wrong knoll and David got ahead and we caught Will Gardner. Went hard on the last 2 controls to finish clear of Will and David.

Running now seams fine. Running much better again with each day despite being a little tired. Need to sort out my race discipline and control out though. Finished in 7th, 9mins down on Adamski.

Results: http://www.obasen.nu/winsplits/online/en/default.a...

Running 8:59 intensity: (37 @0) + (7:02 @1) + (1:20 @2) 1.23 km (7:18 / km) +6m 7:08 / km
ahr:117 max:131 shoes: Inov8 O Roc 280

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