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Training Log Archive: Rich

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Running10 5:01:05 37.6(8:00) 60.52(4:59) 668
  Orienteering1 55:03 6.42(8:34) 10.34(5:20) 111
  Strength and Conditioning1 20:00
  Total11 6:16:08 44.03 70.85 779
  [1-5]11 6:06:44
averages - weight:65kg

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

11 AM

Running warm up/down 6:34 intensity: (1:02 @0) + (41 @1) + (53 @2) + (1:05 @3) + (2:53 @4) 1.34 km (4:54 / km) +2m 4:52 / km
ahr:140 max:166 shoes: Inov8 X Talon 212 (5)

Orienteering race 55:03 intensity: (6 @0) + (46 @1) + (1:17 @2) + (3:38 @3) + (46:48 @4) + (2:28 @5) 10.34 km (5:20 / km) +111m 5:03 / km
ahr:161 max:174 (sick) shoes: Inov8 X Talon 212 (5)

EM League Brown at Bagworth

Didn't start well losing over 1min at 1 which was on a distinctive tree. When I got there I think it was a single strand of bramble. Took me a couple of controls then to get going But always felt hard work with occasional coughing and airways feeling restricted. Mainly ok, a fews time losses of 10-20s mainly due to the unpredictability of the actual runnability and whether hedge lines were crossable. I think my three biggest ranking points hauls in the last two years have now all come in the last fortnight.

http://www.leioc.routegadget.co.uk/rg2/index.php#1...

Running warm up/down 6:59 intensity: (1:24 @1) + (4:30 @2) + (1:05 @3) 1.13 km (6:11 / km) +34m 5:22 / km
ahr:132 max:144 shoes: Inov8 X Talon 212 (5)

Saturday Jan 14, 2017 #

Event: YHOA Night League
 
2 PM

Running 54:08 intensity: (20 @0) + (7:34 @1) + (36:43 @2) + (9:31 @3) 10.66 km (5:05 / km) +202m 4:38 / km
ahr:132 max:147 (sick) shoes: Asics Gel - Fuji Racer 3

Run around the woods. Was going to do 90mins but kept having coughing/retching fits. At the point I about threw up I decided it was time to loop back for home.

Friday Jan 13, 2017 #

Note
weight:65kg (sick)

Thursday Jan 12, 2017 #

7 AM

Running 24:05 intensity: (34 @0) + (59 @1) + (12:08 @2) + (10:24 @3) 5.01 km (4:48 / km) +46m 4:36 / km
ahr:137 max:151 shoes: Skechers Go Run 4

6 PM

Running 22:03 intensity: (19 @0) + (51 @1) + (11:11 @2) + (9:42 @3) 4.77 km (4:37 / km) +169m 3:56 / km
ahr:137 max:152 shoes: Skechers Go Run 4

Wednesday Jan 11, 2017 #

7 AM

Running 25:27 intensity: (40 @0) + (42 @1) + (5:25 @2) + (18:40 @3) 5.04 km (5:03 / km) +48m 4:49 / km
ahr:140 max:153 (sick) shoes: Skechers Go Run 4

Decided to keep it short and easy for the rest of the week.
5 PM

Running 28:04 intensity: (2:00 @0) + (5:59 @1) + (16:15 @2) + (3:10 @3) + (40 @4) 5.11 km (5:30 / km) +49m 5:15 / km
ahr:129 max:155 shoes: Skechers Go Run 4

Tuesday Jan 10, 2017 #

7 AM

Running 32:14 intensity: (20 @0) + (52 @1) + (13:55 @2) + (16:50 @3) + (17 @4) 7.01 km (4:36 / km) +20m 4:32 / km
ahr:139 max:157 shoes: Skechers Go Run 4

6 PM

Running warm up/down 24:21 intensity: (35 @0) + (4:17 @1) + (15:53 @2) + (3:36 @3) 4.97 km (4:54 / km) +33m 4:44 / km
ahr:130 max:147 shoes: Adidas Adizero Takumi Sen 2

Running intervals 10:53 intensity: (1:24 @1) + (1:24 @2) + (1:32 @3) + (6:33 @4) 2.48 km (4:23 / km) +1m 4:22 / km
ahr:150 max:166 (sick) shoes: Adidas Adizero Takumi Sen 2

Track 800s. Felt hard from the start 2:37, 40, 47. These were terrible and was struggling. Felt it was best to call it a day.

Running warm up/down 19:32 intensity: (16 @0) + (16:13 @1) + (3:03 @2) 3.75 km (5:13 / km)
ahr:121 max:130 (sick) shoes: Adidas Adizero Takumi Sen 2

Struggle home.

Monday Jan 9, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
(sick)

7 AM

Running 27:12 intensity: (2:59 @0) + (2:19 @1) + (10:17 @2) + (11:37 @3) 5.56 km (4:54 / km) +39m 4:44 / km
ahr:133 max:151 shoes: Skechers Go Run 4

6 PM

Running 19:33 intensity: (13 @0) + (25 @1) + (17:50 @2) + (1:05 @3) 3.69 km (5:18 / km) +25m 5:08 / km
ahr:133 max:142 shoes: Skechers Go Run 4

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