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Training Log Archive: Rich

In the 7 days ending Sep 11, 2011:

activity # timemileskm+m
  Running10 6:33:06 48.72(8:04) 78.4(5:01) 997
  Orienteering1 55:03 9.12(6:02) 14.67(3:45) 7429 /30c96%
  Strength and Conditioning1 32:00
  Running Drills1 25:00 0.93(26:49) 1.5(16:40)
  Cross Training2 10:00
  Total12 8:35:09 58.77 94.58 107129 /30c96%
  [1-5]12 8:12:09
averages - sleep:7.5 weight:66.1kg

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Sunday Sep 11, 2011 #

Note
(rest day)

Saturday Sep 10, 2011 #

Event: City of London Race
 
12 PM

Orienteering race 55:03 [5] **** 14.67 km (3:45 / km) +74m 3:40 / km
spiked:29/30c slept:8.0 shoes: Nike Air Pegasus+ 28

London City Race

3rd in 55:01 behind Murray (53:15) and Craney (54:00)
Knew the Barbican would be challenging to actually find a route so went for the tactic of going slow until I had found a route that looked sensible rather than spending ages trying to find optimum routes. Looked like this mianly went ok. Was a bit down in time on the first couple but I was quite steady through these just to make sure I didn't lose too much.

Once at 3 and out the Barbican the course was pretty straight forward, and TBH a bit disappointing. Stupidly turned up a road early on 7 losing 10-15s or so but other than that it was mainly clean up to 25 with just the odd hesitation. 26 was back in the Barbican and had planned a route but couldn't see the route on the ground I had planned on the map so ended up running quite a bit extra and lost ~30s; this dropped me from 2nd to 3rd. Had been trying to plan 27 before hitting the Barbican too and was struggling to find a route up to the correct level but though I'd found a route through the tunnels. Was wrong and got stuck on the main road through the centre. Had to bail and found a spiral staircase to the right level and then got the control. Lost another 1:20 here and any chance of beating Craney. The rest was fine with a couple of fastest splits on 29 and 30 through the Barbican.

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: Nike Air Pegasus+ 28

Friday Sep 9, 2011 #

7 AM

Running 15:34 [2] 3.02 km (5:09 / km) +61m 4:41 / km
shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running 55:31 [2] 10.77 km (5:09 / km) +266m 4:35 / km
slept:8.0 shoes: Nike Air Pegasus+ 28

HFW (Newstead). Through Byron's Walk. Trying to run on my toes again but it was really making my calves ache badly.

Thursday Sep 8, 2011 #

7 AM

Running 19:45 [2] 3.73 km (5:18 / km) +69m 4:51 / km
shoes: Nike Air Pegasus+ 28

ITW
10 AM

Note

Confirmed that I will be in the GBR Team for World Cup 7&8 in Czech Republic so I will get to make my GBR debut. Despite being in the GBR Team as a junior I was never actually selected for JWOC etc. :)
C • Congratulations! 9
1 PM

Cross Training warm up/down 5:00 [2]
slept:8.0

Running Drills 25:00 intensity: (15:00 @1) + (10:00 @5) 1.5 km (16:40 / km)
shoes: Asics Gel GT-2140

Normal stuff in the gym aerobics room. Really bad at hoping on my left leg.
6 PM

Running intervals 53:06 intensity: (18:00 @0) + (13:06 @2) + (22:00 @5) 10.29 km (5:10 / km) +80m 4:58 / km
shoes: Nike Air Pegasus+ 28

Harriers pyramid session on the grass

Legs feeling a bit better this evening, trying to strike on my toes more.

10 PM

Note
weight:66.1kg

Noticed yesterday when looking at the photos from Saturdays Sheffield Race that I'm a heel striker when I always thought I was a mid to frontfoot striker, guess this could well be the route of my PF problems: (http://www.flickr.com/photos/wendles56/6108829219/...)

Definately gives me something to work on.

Wednesday Sep 7, 2011 #

7 AM

Running 19:28 [2] 3.72 km (5:14 / km) +69m 4:47 / km
shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running 1:07:33 [2] 12.9 km (5:14 / km) +227m 4:49 / km
shoes: Nike Air Pegasus+ 28

HFW (Hucknall). Suffering abit from yesterdays race so was very steady.

Tuesday Sep 6, 2011 #

1 PM

Cross Training warm up/down 5:00 [2]
slept:6.0

Strength and Conditioning 32:00 [1]

5 PM

Running 10:55 [2] 2.16 km (5:04 / km) +15m 4:53 / km
shoes: Nike Air Pegasus+ 28

HFW. Didn't have my orthotics in and my legs were felling tight and my left foot in a bit of discomfort.
6 PM

Running warm up/down 30:00 intensity: (5:00 @0) + (10:00 @1) + (15:00 @2) 4.0 km (7:30 / km)
shoes: Nike Air Pegasus+ 28

Running race 33:06 [5] 9.28 km (3:34 / km) +70m 3:26 / km
shoes: Nike Air Pegasus+ 28

Sutton Harriers Portland Handicap.

Quite pleased with this as I was on my own right from the start and the wind was horrendous although it was across me far more than a head wind. Only a very small section of tail wind. Ran in my orthotics which felt fine.

Monday Sep 5, 2011 #

4 PM

Running 1:06:08 [3] 15.05 km (4:24 / km) +140m 4:12 / km
shoes: Nike Air Pegasus+ 28

First run in the orthotics. Felt weird to start with but then started to felt really good. Went through a patch where there was a bit of pain in my right foot but soon went and felt good again. Legs feeling light and speedy. Coxmoor and Kingmill Res.

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