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Training Log Archive: Rich

In the 7 days ending May 29, 2011:

activity # timemileskm+m
  Running11 6:37:47 46.4(8:34) 74.68(5:20) 900
  Orienteering2 2:15:49 12.45(10:55) 20.04(6:47) 60535 /42c83%
  Strength and Conditioning1 25:00
  Cross Training1 10:00
  Total12 9:28:36 58.85 94.72 150535 /42c83%
  [1-5]12 8:58:54
averages - sleep:7.3 weight:65.6kg

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Sunday May 29, 2011 #

11 AM

Running warm up/down 21:02 intensity: (43 @0) + (49 @1) + (1:15 @2) + (1:57 @3) + (15:57 @4) + (21 @5) 2.22 km (9:28 / km) +34m 8:48 / km
ahr:157 max:182 shoes: Inov8 X Talon 212 (2)

HR was sky high during my WU. Was ~160 jogging and rocket above T when I increase my speed to a run. Knew this was going to be hard work and ditched my HR strap so that it didn't put me off when running.

Orienteering race 45:35 [5] *** 7.45 km (6:07 / km) +181m 5:27 / km
spiked:20/23c slept:8.0 (sick) shoes: Inov8 X Talon 212 (2)

Scottish Relay 3rd leg

The guys on first leg had a tough time but JT did the job to bring us back within 3mins of the lead and Andy L romped through the field to come in in the lead. When I went out no one had gone through the spectator control so knew I had a least a 3mins lead.

Took a safe route to 1, but went off line on 2 by avoiding the windblow and lost ~1min. Then made the poor decision to go through the light green to 3 which was fight. I knew I had lost ~2mins by this point and not running well. From this point though managed to keep it fairly clean with just small hesitations and misses through the tricky green area and control pick section just before the spectator control. Was finding running really hard work through the more physical stuff and on the climbs but was ok on the small parts of easier running particualrly the last 3rd of the course.

Brought it home for the win by 5 mins with AROS (Ewan) and INT (Murray) battling for 2nd. About 3mins down on their times, which considering how my running felt was not too bad.

Time for some rest and to shake off this illness or whatever it is.
C • only just noticed this... g... 1

Running warm up/down 6:32 [2] 0.93 km (7:01 / km) +17m 6:25 / km
shoes: Inov8 X Talon 212 (2)

Saturday May 28, 2011 #

2 PM

Running warm up/down 20:02 intensity: (4:51 @0) + (4:09 @1) + (7:52 @2) + (3:10 @3) 1.47 km (13:38 / km) +99m 10:12 / km
ahr:125 max:154 shoes: Inov8 X Talon 212 (2)

Orienteering race 1:30:14 intensity: (2:42 @0) + (5:19 @1) + (6:20 @2) + (23:06 @3) + (40:13 @4) + (12:34 @5) **** 12.59 km (7:10 / km) +424m 6:08 / km
ahr:158 max:178 spiked:15/19c slept:7.0 (sick) shoes: Inov8 X Talon 212 (2)

Scottish Champs @ Augengarrich M21E

Had swollen glands since yesterday so not sure how it would go. A bit scrappy to 1 trying to pick out the rides and a really bad route to 2 lost me a minute. At 6 the map was terrible. A small group of people were trying to find it in the green forest and I went in about 4 times off different features. Finally found it ~70m north east of where it should have been just as Clive was dropping in to the control. Got stuck in crap on the way to 8 and bashed my knee to 9. Clive caught me back up at 14 after I got away and then got stuck in a load more crap on the way to 16 and was not feally great and starting to lose the will to live. Got 16 and and took a maverick route to 17 to avoid more shite forest. Couldn't find the ride up to 17 missing it twice so climbed up the hill through the crap, relocating and jogged into it. After the drinks point it was shite felled and windblow forest up to 20 and I couldn't take anymore. I was not feeling great and not enjoying it so jogged/walked back to the finish; which was quite an effort. Won't be rushing back.

Friday May 27, 2011 #

Note

Euromeeting selections out. Not selected - pretty gutted by that as I thought I had done enough. Anyway have been invited to join the team for the trip anyway and hopefully I will get a place for Euro Meeting but as my 4th World ranking points drop off this weekend I won't hold my breath for that. :(
7 AM

Running 33:14 intensity: (11 @0) + (1 @1) + (7:47 @2) + (25:15 @3) 7.15 km (4:39 / km) +56m 4:28 / km
ahr:147 max:158 shoes: Nike Air Pegasus+ 27

5 PM

Running 32:18 intensity: (6:32 @0) + (1 @1) + (5:29 @2) + (17:10 @3) + (3:04 @4) + (2 @5) 6.55 km (4:56 / km) +71m 4:41 / km
ahr:149 max:174 shoes: Nike Air Pegasus+ 27

Thursday May 26, 2011 #

7 AM

Running 29:06 intensity: (17 @0) + (29 @1) + (19:20 @2) + (4:33 @3) + (4:27 @4) 5.72 km (5:05 / km) +30m 4:58 / km
ahr:142 max:173 slept:7.5 shoes: Nike Air Pegasus+ 27

ITW
5 PM

Running 11:25 intensity: (54 @0) + (2:40 @1) + (7:51 @2) 2.25 km (5:05 / km) +34m 4:44 / km
ahr:134 max:150 shoes: Nike Air Pegasus+ 27

HFW
6 PM

Running intervals 1:07:37 intensity: (2:06 @0) + (19:16 @1) + (15:16 @2) + (4:50 @3) + (24:58 @4) + (1:11 @5) 14.28 km (4:44 / km) +74m 4:37 / km
ahr:144 max:176 weight:65.6kg shoes: Nike Air Pegasus+ 27

Jog out to the industrial estate with JT in the terrential rain for some mile reps @ T. Strange session, first rep felt steady and easy holding pace ~170bpm and was shocked to see I'd run it in 5:14 (after messing about trying to stop watch. The rest were a bit slower and more consitant, though not as consistant as normal. An average of 8s quicker than the last time I ran this session:

5:13 -
5:22 -
5:28 -
5:25 -
5:20 -

Jog home.

Wednesday May 25, 2011 #

7 AM

Running 22:25 intensity: (43 @0) + (47 @1) + (11:13 @2) + (9:42 @3) 4.44 km (5:03 / km) +68m 4:41 / km
ahr:140 max:150 shoes: Nike Air Pegasus+ 27

1 PM

Cross Training warm up/down (cycling) 10:00 [2]
slept:7.5

Strength and Conditioning 25:00 [1]

It's been a while - Worked up a good sweat today.
5 PM

Running 1:03:16 intensity: (1:28 @0) + (2:54 @1) + (49:16 @2) + (9:38 @3) 12.8 km (4:57 / km) +180m 4:37 / km
ahr:138 max:156 shoes: Nike Air Pegasus+ 27

Tuesday May 24, 2011 #

1 PM

Running 25:04 intensity: (8:00 @0) + (44 @1) + (2:58 @2) + (11:44 @3) + (1:38 @4) 4.3 km (5:50 / km) +49m 5:31 / km
ahr:132 max:163 slept:6.0 shoes: Nike Air Pegasus+ 27

Lunch time jog.
5 PM

Running intervals 1:05:46 intensity: (1:15 @0) + (52 @1) + (4:53 @2) + (44:46 @3) + (14:00 @5) 12.57 km (5:14 / km) +188m 4:52 / km
ahr:141 max:177 shoes: Nike Air Pegasus+ 27

HFW. Quick stop off at home for drink and to dump bag then up to Harriers.

Jog around field

10 x ~535m 90s recovery.

Jog home

Monday May 23, 2011 #

Note
slept:8.0 (rest day)

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