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Training Log Archive: Rich

In the 7 days ending Jul 17, 2016:

activity # timemileskm+m
  Running13 7:40:29 61.08(7:32) 98.29(4:41) 852
  Orienteering1 52:47 7.68(6:52) 12.36(4:16) 16930 /30c100%
  Total13 8:33:16 68.76(7:28) 110.65(4:38) 102130 /30c100%
  [1-5]13 8:04:41
averages - sleep:9.5 weight:66.5kg

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MoTuWeThFrSaSu

Sunday Jul 17, 2016 #

10 AM

Running warm up/down 24:47 intensity: (3:17 @1) + (11:08 @2) + (10:22 @3) 5.29 km (4:41 / km) +86m 4:20 / km
ahr:138 max:150 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 52:47 intensity: (21 @1) + (1:07 @2) + (8:22 @3) + (39:24 @4) + (3:33 @5) ** 12.36 km (4:16 / km) +169m 4:00 / km
ahr:164 max:183 spiked:30/30c slept:9.5 weight:66.6kg shoes: Adidas Adizero Adios Boost (3)

Nottingham City Race

Suboptimal route to 4. Should have gone with my original instinct. Otherwise fairly clean. Felt pretty tired, especially the last 20mins and even reduced to a walk up the steps from the tunnel to 23. Comfortable 10min win.

Running warm up/down 3:41 intensity: (1 @0) + (2:35 @1) + (1:05 @2) 0.7 km (5:15 / km) +2m 5:11 / km
ahr:113 max:139 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 26:38 intensity: (1:58 @1) + (5:16 @2) + (6:53 @3) + (12:31 @4) 5.23 km (5:05 / km) +49m 4:52 / km
ahr:152 max:169 shoes: Adidas Adizero Adios Boost (3)

Saturday Jul 16, 2016 #

1 PM

Running 49:16 intensity: (6:20 @1) + (7:00 @2) + (20:20 @3) + (15:36 @4) 10.33 km (4:46 / km) +238m 4:17 / km
ahr:148 max:169 shoes: Adidas Adizero Adios Boost (3)

Couldn't get an entry to Chrich Monument Race but had to get the Trophy back so went along anyway to help marshall and ran the route.
3 PM

Running 4:27 intensity: (32 @1) + (3:41 @2) + (14 @3) 0.84 km (5:19 / km) +32m 4:28 / km
ahr:135 max:144 shoes: Adidas Adizero Adios Boost (3)

Friday Jul 15, 2016 #

7 AM

Running 54:37 intensity: (1:11 @0) + (5:36 @1) + (38:22 @2) + (6:05 @3) + (35 @4) + (2:48 @5) 11.59 km (4:43 / km) +103m 4:31 / km
ahr:140 max:191 shoes: Skechers Go Run 4

Meeting in Donny this morning, Amy taking Grace to child care which gave me more time for a morning run.
1 PM

Running 33:08 intensity: (1 @0) + (4:33 @1) + (16:00 @2) + (10:08 @3) + (2:26 @4) 6.88 km (4:49 / km) +34m 4:42 / km
ahr:139 max:170 shoes: Skechers Go Run 4

Little lunch time jog on Sutton Lawn with a few 15s hill sprints.

Thursday Jul 14, 2016 #

7 AM

Running 19:55 intensity: (1:31 @1) + (13:43 @2) + (4:41 @3) 4.25 km (4:41 / km) +20m 4:35 / km
ahr:138 max:149 weight:66.2kg shoes: Skechers Go Run 4

ITW - Stomach still feeling completely ruined from last night.

Running 3:00 intensity: (2:36 @1) + (24 @2) 0.6 km (5:00 / km) +2m 4:55 / km
ahr:119 max:132 shoes: Skechers Go Run 4

5 PM

Running 1:34 intensity: (37 @1) + (57 @2) 0.3 km (5:14 / km)
ahr:126 max:139 shoes: Skechers Go Run 4

Running 21:17 intensity: (1:45 @1) + (14:39 @2) + (3:00 @3) + (1:41 @4) + (12 @5) 4.47 km (4:46 / km) +16m 4:41 / km
ahr:140 max:174 shoes: Skechers Go Run 4

Plod home.

Wednesday Jul 13, 2016 #

7 AM

Running 22:36 intensity: (3:20 @1) + (5:20 @2) + (12:00 @3) + (1:56 @4) 4.98 km (4:32 / km) +53m 4:18 / km
ahr:142 max:169 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running warm up/down 14:34 [0] 3.18 km (4:35 / km) +13m 4:29 / km
shoes: Adidas Adizero Adios Boost (3)

Running race 26:38 intensity: (15:00 @4) + (11:38 @5) 7.85 km (3:23 / km) +68m 3:15 / km
shoes: Adidas Adizero Adios Boost (3)

Notts AAA Summer League - Worksop College

Felt comfortable the first 4km or so but stomach started cramping and dropped off the front group. Was in a head to head for 6th in last km and really not particularly up for it, concentrating on not throwing up or needing to dive in the bushes. However stayed in contention, competitive edge took over the last 3-400m and I put the burners on the finish 6th - 50s down on two years ago.

Running warm up/down 12:24 [1] 2.11 km (5:52 / km) +18m 5:38 / km
shoes: Adidas Adizero Adios Boost (3)

WD

Tuesday Jul 12, 2016 #

7 AM

Running 20:05 intensity: (1:38 @1) + (15:13 @2) + (3:14 @3) 4.44 km (4:31 / km) +21m 4:25 / km
ahr:137 max:149 shoes: Adidas Adizero Adios Boost (3)

Running 2:51 intensity: (1:40 @1) + (1:11 @2) 0.52 km (5:30 / km) +2m 5:24 / km
ahr:122 max:134 shoes: Adidas Adizero Adios Boost (3)

5 PM

Running 1:38 intensity: (17 @0) + (1:21 @1) 0.4 km (4:07 / km)
ahr:70 max:72 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 19:50 intensity: (11 @0) + (19:39 @1) 4.14 km (4:47 / km) +25m 4:39 / km
ahr:65 max:77 shoes: Adidas Adizero Adios Boost (3)

Running intervals 29:50 intensity: (12:20 @0) + (17:30 @5) 6.07 km (4:55 / km) +1m 4:55 / km
weight:66.6kg shoes: Adidas Adizero Adios Boost (3)

2x800 (90s) - 2:28, 27
3x600 (75s) - 1:49, 49, 50
3x400 (60s) - 1:10, 12, 08
5x200 (45s) - 35, 34, 34, 33, 34

Nice controlled session taking in turns with Luke to lead.

Running warm up/down 17:24 intensity: (2:11 @1) + (15:13 @2) 3.76 km (4:38 / km) +1m 4:37 / km
ahr:132 max:141 shoes: Adidas Adizero Adios Boost (3)

Monday Jul 11, 2016 #

7 AM

Running 21:18 intensity: (1:11 @1) + (16:23 @2) + (3:44 @3) 4.5 km (4:44 / km) +20m 4:38 / km
ahr:138 max:152 shoes: Nike Flyknit Lunar 2

Running 2:47 intensity: (42 @1) + (2:05 @2) 0.55 km (5:04 / km) +3m 4:56 / km
ahr:129 max:142 shoes: Nike Flyknit Lunar 2

5 PM

Running 1:22 intensity: (51 @1) + (31 @2) 0.25 km (5:27 / km)
ahr:118 max:138 shoes: Skechers Go Run 4

Running 24:52 intensity: (8:33 @1) + (15:48 @2) + (31 @3) 5.09 km (4:53 / km) +45m 4:41 / km
ahr:129 max:146 shoes: Skechers Go Run 4

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