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Training Log Archive: Rich

In the 7 days ending May 27, 2018:

activity # timemileskm+m
  Running11 6:19:01 44.81(8:28) 72.11(5:15) 648
  Strength and Conditioning2 1:20:54 0.65(2:04:21) 1.05(1:17:16)
  Orienteering1 36:42 4.1(8:57) 6.6(5:34) 214
  Total11 8:16:37 49.55(10:01) 79.75(6:14) 862
  [1-5]11 6:46:27

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MoTuWeThFrSaSu

Sunday May 27, 2018 #

11 AM

Running 58:39 intensity: (18 @0) + (13:00 @1) + (41:50 @2) + (3:31 @3) 11.84 km (4:57 / km) +161m 4:38 / km
ahr:130 max:144 shoes: Sketchers Go Run Gen.5

Struggling for motivation but got out to enjoy the weather if nothing else. DOMS still quite bad in my hammies/glutes.

Saturday May 26, 2018 #

5 PM

Running 42:59 intensity: (2:04 @0) + (19:35 @1) + (19:23 @2) + (1:57 @3) 8.16 km (5:16 / km) +78m 5:02 / km
ahr:123 max:146 shoes: Sketchers Go Run Gen.5

DOMS bad and this was a bit of a uncomfortable shuffle. Did 8 x hill sprints to mix it up.

Friday May 25, 2018 #

6 AM

Running warm up/down 9:31 intensity: (16 @0) + (1:23 @1) + (6:27 @2) + (1:25 @3) 1.86 km (5:06 / km) +24m 4:48 / km
ahr:131 max:143 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 54:56 intensity: (37:24 @0) + (17:17 @1) + (15 @2) 0.7 km (1:18:02 / km)
ahr:93 max:129 shoes: Sketchers Go Run Gen.5

Body pump

Running warm up/down 20:21 intensity: (24 @0) + (1:10 @1) + (9:15 @2) + (9:32 @3) 4.52 km (4:30 / km) +48m 4:16 / km
ahr:137 max:149 shoes: Sketchers Go Run Gen.5

Damp jog into work.
5 PM

Running 22:42 intensity: (11:39 @1) + (11:03 @2) 5.0 km (4:32 / km) +35m 4:23 / km
ahr:108 max:136 shoes: Sketchers Go Run Gen.5

Thursday May 24, 2018 #

5 PM

Running warm up/down 12:59 intensity: (1:49 @0) + (4:50 @1) + (6:20 @2) 2.02 km (6:26 / km) +69m 5:30 / km
ahr:120 max:139 shoes: Inov8 X Talon 212 (5)

Orienteering intervals 36:42 intensity: (2:42 @3) + (33:08 @4) + (52 @5) 6.6 km (5:34 / km) +214m 4:47 / km
ahr:161 max:173 shoes: Inov8 X Talon 212 (5)

Training over near Nantwich today so wnet back via the evening event at Lyme back. Ran intervals of 4min (1min jog) around the blue course. Nice warm and pleasant evening. Didn't find the cut through to 6 and ended up running right around which looks like it cost me ~1min. Still abit tired but improvement on recent days - think the easier day of work helped (not so mentally exhausted).

Running warm up/down 16:07 intensity: (9:52 @1) + (4:16 @2) + (1:59 @3) 2.57 km (6:17 / km) +41m 5:49 / km
ahr:124 max:145 shoes: Inov8 X Talon 212 (5)

Wednesday May 23, 2018 #

7 AM

Running 42:03 intensity: (17:54 @0) + (4:06 @1) + (19:42 @2) + (21 @3) 4.86 km (8:39 / km) +37m 8:20 / km
ahr:105 max:142 shoes: Sketchers Go Run Gen.5

Better sleep until Grace woke up and woke me up at 5:40am. Still feeling pretty tired so will be an easy day.
5 PM

Running 24:41 intensity: (48 @0) + (22:10 @1) + (1:43 @2) 4.8 km (5:08 / km) +16m 5:03 / km
ahr:117 max:131 shoes: NB Fresh Foam Zante V2

Jog home; really wanted to walk! Very tired.

Tuesday May 22, 2018 #

6 AM

Running 8:51 intensity: (16 @0) + (34 @1) + (6:28 @2) + (1:33 @3) 1.86 km (4:46 / km) +22m 4:30 / km
ahr:134 max:147 shoes: Adidas Adizero Takumi Sen (#2)

Strength and Conditioning 25:58 intensity: (22:52 @0) + (3:06 @1) 0.34 km (1:15:42 / km)
ahr:89 max:112 shoes: Adidas Adizero Takumi Sen (#2)

Core

Running 22:05 intensity: (43 @0) + (2:32 @1) + (15:55 @2) + (2:55 @3) 4.81 km (4:35 / km) +60m 4:19 / km
ahr:131 max:146 shoes: Adidas Adizero Takumi Sen (#2)

5 PM

Running warm up/down 22:03 intensity: (44 @0) + (7:43 @1) + (13:36 @2) 4.43 km (4:59 / km) +26m 4:50 / km
ahr:125 max:137 shoes: Adidas Adizero Takumi Sen (#2)

6 PM

Running intervals 19:36 intensity: (3:21 @0) + (2:02 @1) + (1:23 @2) + (5:44 @3) + (7:06 @4) 4.17 km (4:42 / km) +2m 4:41 / km
ahr:137 max:160 shoes: Adidas Adizero Takumi Sen (#2)

4 x 1km cruise intervals. Was totally knackered so didn't finish the session of 6. Times were slow but knew from the job to the track that this wasn't going to be very productive. Need good sleep.

Running warm up/down 17:09 intensity: (17 @0) + (12:16 @1) + (4:36 @2) 3.51 km (4:53 / km) +4m 4:52 / km
ahr:122 max:132 shoes: Adidas Adizero Takumi Sen (#2)

Monday May 21, 2018 #

4 PM

Running 39:15 intensity: (1:00 @0) + (14:22 @1) + (23:53 @2) 7.7 km (5:06 / km) +25m 5:01 / km
ahr:125 max:138 shoes: NB Fresh Foam Zante V2

Stop off on the journey home from Brum. Easy bare chested jog around Sutton Park and then a stretch by the Lake. Knackered.

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