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Training Log Archive: Rich

In the 7 days ending Sep 16, 2019:

activity # timemileskm+m
  Running8 3:36:39 25.07(8:38) 40.35(5:22) 328
  Orienteering3 1:13:48 8.56(8:37) 13.78(5:21) 286
  Cross Training1 51:49 2.45(21:11) 3.94(13:10)
  Total9 5:42:16 36.08(9:29) 58.07(5:54) 614
  [1-5]9 5:39:30

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TuWeThFrSaSuMo

Monday Sep 16, 2019 #

6 AM

Running 29:23 intensity: (22 @0) + (44 @1) + (9:03 @2) + (19:14 @3) 5.82 km (5:03 / km) +27m 4:56 / km
ahr:139 max:148 shoes: NB Fresh Foam Zante Pursuit

Pre work jog
7 PM

Running 41:19 intensity: (26 @0) + (11:12 @1) + (19:26 @2) + (10:15 @3) 7.43 km (5:34 / km) +173m 4:59 / km
ahr:132 max:154 shoes: Inov8 X Talon 212 (6)

Post CPD session in Leicester jog around Bradgate Park with a head torch.

Sunday Sep 15, 2019 #

12 PM

Running 13:35 intensity: (23 @0) + (3:25 @1) + (1:25 @2) + (7:43 @3) + (39 @4) 1.44 km (9:26 / km) +81m 7:21 / km
ahr:136 max:157

Orienteering 42:07 intensity: (1 @0) + (10 @1) + (9 @2) + (33 @3) + (21:51 @4) + (19:23 @5) 6.28 km (6:42 / km) +226m 5:41 / km
ahr:166 max:174 shoes: Adidas Terrex Agravic Speed

BOC Middle @ Chinley Churn

Not a great day. Open the car boot to find I had chucked my addidas trail shoes in the car and not with inov8s. Grip was decent on the flatter stuff but rubbish on the steep damp grass and wet rock which made downhill running harder than usual.

Lost ~1min each at 9 and 18 (confused by the unmapped fence) and around 3mins in total. Uphills were a major grind showing up my total lack of fitness. 16th
7 PM

Running 30:08 intensity: (16 @0) + (52 @1) + (27:47 @2) + (1:13 @3) 6.37 km (4:44 / km) +12m 4:41 / km
ahr:134 max:143

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend
 
10 AM

Running 2:46 intensity: (1:03 @1) + (43 @2) + (1:00 @3) 0.43 km (6:22 / km)
ahr:135 max:152

Orienteering race 15:37 [5] 3.8 km (4:07 / km) +20m 4:00 / km
shoes: Adidas Adizero Adios (5) - Blu

C Final as a N/C

Much more of a grind and got a stitch. lost time in my route to 3 but otherwise reasonably clean, but very slow. Nothing uphill at all.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Adidas Adizero Adios (5) - Blu

1 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Adidas Adizero Adios (5) - Blu

Orienteering race 16:04 [4] 3.7 km (4:21 / km) +40m 4:07 / km
shoes: Adidas Adizero Adios (5) - Blu

BOC Sprint at Loughborough Uni

Easy and the start and moving better than expected but it became more of a grind when the lactic acid started building at ~no8. MP'ed at 10 and made silly little errors at 13 (~10s), and 16 (~15s) and a big error at 23 (~30s). Pace also really dropped through the last few.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Adidas Adizero Adios (5) - Blu

Thursday Sep 12, 2019 #

7 PM

Cross Training 51:49 intensity: (12:27 @1) + (6:34 @2) + (9:33 @3) + (15:38 @4) + (7:37 @5) 3.94 km (13:10 / km)
ahr:146 max:177 shoes: Adidas Terrex Agravic Speed

5-a-side

Wednesday Sep 11, 2019 #

6 PM

Running 37:23 intensity: (36 @0) + (7:48 @1) + (23:09 @2) + (5:50 @3) 7.47 km (5:00 / km) +35m 4:53 / km
ahr:131 max:148 shoes: Adidas Boost DPR

Tuesday Sep 10, 2019 #

7 PM

Running 26:05 intensity: (42 @0) + (1:07 @1) + (16:40 @2) + (7:36 @3) 5.39 km (4:50 / km)
ahr:133 max:145 shoes: Adidas Adizero Adios (5) - Blu

Tired plod

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