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Training Log Archive: Rich

In the 7 days ending Sep 11, 2016:

activity # timemileskm+m
  Running8 6:24:09 50.01(7:41) 80.48(4:46) 433
  Orienteering1 42:13 5.49(7:42) 8.83(4:47) 12722 /24c91%
  Total8 7:06:22 55.5(7:41) 89.31(4:46) 56022 /24c91%
  [1-5]8 6:59:22
averages - weight:65.9kg

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MoTuWeThFrSaSu

Sunday Sep 11, 2016 #

11 AM

Running warm up/down 11:49 [1] 2.09 km (5:39 / km) +37m 5:11 / km
shoes: Inov8 X Talon 190 (2)

Orienteering race 42:13 [4] 8.83 km (4:47 / km) +127m 4:28 / km
spiked:22/24c shoes: Inov8 X Talon 190 (2)

Brown at Wombwell Woods

New area to me. Very pleasant and decent run. Blisters were sore on cornering so a bit tentative changing direction.

Small errors were at 8 (~15s) being too far left (map a little strange here) and 23 (~25-30s) where I went and searched around the wrong rhodi which was partially obscured by the control circle and didn't spot. Other small errors were <5s here and there. Wasn't sure about my route to 3 (straight through initial green, left of second block of green, then straight) but won the split by a good margin so must have been decent.

Running strong but felt there was more in the tank.

Running warm up/down 12:33 [1] 2.04 km (6:09 / km) +31m 5:43 / km
shoes: Inov8 X Talon 190 (2)

WD Jog. Blisters particularly sore now.

Saturday Sep 10, 2016 #

10 AM

Running long 1:51:28 intensity: (21 @0) + (5:03 @1) + (1:14:18 @2) + (29:01 @3) + (2:45 @4) 24.16 km (4:37 / km) +222m 4:25 / km
ahr:137 max:167 shoes: Skechers Go Run 4

Damp run on the Skegby and Rowthorne trail out to Hardwick Hall. Cruise round and back via the Tevvie Trail. Very damp morning but a pleasant run; blisters still sore but manageable.

Friday Sep 9, 2016 #

Note
(injured) (rest day)

Blisters very sore this morning. Put my running shoes on, little jog but could tell I was not going to run correctly. History suggests this would lead to additional blisters and/or injury and giving them a day to heal is probably the best option.

Thursday Sep 8, 2016 #

6 PM

Running warm up/down 9:53 intensity: (1:01 @0) + (3:27 @1) + (5:25 @2) 2.11 km (4:41 / km) +3m 4:39 / km
ahr:121 max:139 shoes: Adidas Adizero Takumi Sen 2

Legs better than I expected after feeling tired again. Right Achilles sore though so stopped for some calf dips/raises before starting the Tempo session.

Running tempo 29:23 intensity: (23 @1) + (3 @2) + (24 @3) + (28:33 @4) 8.54 km (3:27 / km) +2m 3:26 / km
ahr:162 max:169 shoes: Adidas Adizero Takumi Sen 2

Four lap tempo of the Rez ~3.29min/km on gravel paths and 3:23min/km on the black top. Extendable dog leads need banning! Idiots stood on one side of the path in a world of their own, dog on the other.

Running warm up/down 13:43 intensity: (9 @0) + (3:27 @1) + (10:07 @2) 2.78 km (4:56 / km) +28m 4:42 / km
ahr:127 max:139 shoes: Adidas Adizero Takumi Sen 2

Jog around the lawn, could feeling a couple of slight blisters on bottom of my feet but they weren't causing agro.

Wednesday Sep 7, 2016 #

8 AM

Running 39:30 intensity: (44 @0) + (23:31 @1) + (15:15 @2) 7.74 km (5:06 / km) +31m 5:00 / km
ahr:124 max:134 weight:65.9kg shoes: Skechers Go Run 4

Tired.
6 PM

Running 23:00 intensity: (1:18 @0) + (18:37 @1) + (3:05 @2) 4.34 km (5:18 / km) +19m 5:12 / km
ahr:117 max:133 shoes: Skechers Go Run 4

Even more tired so binned the 60min easy and had a little plod around Sutton Lawn with a stop for a good stretch instead.

Tuesday Sep 6, 2016 #

1 PM

Running 28:54 intensity: (29 @0) + (13:34 @1) + (14:51 @2) 5.84 km (4:57 / km) +9m 4:55 / km
ahr:125 max:137 shoes: Nike Flyknit Lunar 2

Opted for a lunch jog as was knackered when I woke up, still feeling tired.
6 PM

Running warm up/down 8:52 intensity: (59 @0) + (34 @1) + (5:32 @2) + (1:47 @3) 1.88 km (4:43 / km) +2m 4:41 / km
ahr:130 max:145 shoes: Adidas Adizero Takumi Sen 2

Running intervals 29:53 intensity: (1:00 @0) + (6:36 @1) + (4:40 @2) + (5:47 @3) + (11:00 @4) + (50 @5) 6.39 km (4:41 / km) +2m 4:40 / km
ahr:143 max:173 shoes: Adidas Adizero Takumi Sen 2

10 x 600m (75s) in ~1:50 running with Luke and Martin, felt pretty comfortable. Warm evening.

Running warm up/down 18:13 intensity: (26 @0) + (9:04 @1) + (3:07 @2) + (4:09 @3) + (1:27 @4) 3.03 km (6:01 / km) +1m 6:01 / km
ahr:129 max:158 shoes: Adidas Adizero Takumi Sen 2

Monday Sep 5, 2016 #

6 PM

Running 46:58 intensity: (33 @0) + (12:44 @1) + (32:03 @2) + (1:38 @3) 9.56 km (4:55 / km) +46m 4:48 / km
ahr:129 max:144 shoes: Skechers Go Run 4

Easy, heavy legs, got better after 5km or so.

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