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Training Log Archive: Nixon

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Running9 7:01:59 56.17(7:31) 90.39(4:40) 465227.7
  Orienteering4 2:59:47 15.22(11:49) 24.49(7:21) 119970.1
  Core / Conditioning1 45:00
  Mobility1 10:00
  Drills1 5:00
  Total13 11:01:46 71.38 114.88 1664297.7
  [1-5]12 10:01:46

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MoTuWeThFrSaSu

Sunday Oct 4 #

7 AM

Orienteering 50:45 intensity: (23:50 @1) + (19:50 @2) + (7:05 @3) 6.81 km (7:27 / km) +366m 5:53 / km
ahr:137 max:165

Control hanging on the Seat
9 AM

Orienteering 1:01:31 intensity: (42:29 @1) + (15:02 @2) + (4:00 @3) 7.13 km (8:37 / km) +403m 6:43 / km
ahr:128 max:163

Shadowing on the Seat
11 AM

Orienteering 46:09 intensity: (20:10 @1) + (21:46 @2) + (4:13 @3) 6.62 km (6:58 / km) +403m 5:20 / km
ahr:137 max:167

Control collecting on the Seat

Saturday Oct 3 #

1 PM

Running 14:36 intensity: (14:07 @1) + (29 @2) 2.41 km (6:04 / km) +44m 5:33 / km
ahr:123 max:140 shoes: NB 1080 T1

Orienteering 21:22 intensity: (8:20 @1) + (12:53 @2) + (9 @3) 3.92 km (5:27 / km) +27m 5:16 / km
ahr:137 max:157 shoes: NB 1080 T1

Shadowing round the Exchange

Classic multi-level carnage.

Running 13:05 intensity: (13:00 @1) + (5 @2) 2.3 km (5:41 / km) +7m 5:36 / km
ahr:117 max:137 shoes: NB 1080 T1

7 PM

Running 31:02 intensity: (2:29 @1) + (28:33 @2) 6.76 km (4:35 / km) +17m 4:32 / km
ahr:141 max:154 shoes: NB 1080 B2

Easy round the Meadows

Despite spending all day coaching and in meetings, it wasn't too hard to get out the door and the body felt good.

Friday Oct 2 #

10 AM

Running 1:15:38 intensity: (41 @1) + (34:18 @2) + (40:39 @3) 18.62 km (4:04 / km) +55m 4:00 / km
ahr:155 max:170 shoes: NB 1080 T1

Cruise along WoL

Feeling strong, miles just ticking by, and an absolute belter of a day. Doesn't get much better than this.

Thursday Oct 1 #

10 AM

Running 30:46 intensity: (27:51 @1) + (2:54 @2) + (1 @3) 5.9 km (5:13 / km) +19m 5:08 / km
ahr:131 max:150 shoes: NB 1080 T1

Recovery round the Meadows

Swapping Thu/Fri around. Won't have time to double tomorrow, and I wanted to accelerate the recovery in the legs. Got a really good sleep, and felt really good, so definitely made the right decision.
7 PM

Running 31:26 intensity: (2:28 @1) + (27:55 @2) + (1:03 @3) 6.78 km (4:38 / km) +19m 4:34 / km
ahr:144 max:161 shoes: NB 1080 T1

Easy round the Meadows

Body feely good, moving along nicely. Fully recovered from the sack of spuds feeling I had on Wednesday. Good stuff.

Wednesday Sep 30 #

6 PM

Running 1:16:34 intensity: (33:33 @1) + (43:01 @2) 14.51 km (5:17 / km) +245m 4:52 / km
ahr:137 max:155 shoes: NB 1080 T1

Easy round the Hermitage

Leg's feeling like shit. Had a lot of work stress, basically didn't sleep last night, and didn't really eat properly today as I was so busy. Add it all together and that's what you get. Generally not feeling tired, just feel like the body hasn't been able to recover the legs. HR was low, which is a good sign, showing I wasn't struggling aerobically.

Tuesday Sep 29 #

6 PM

Running warm up/down 17:41 intensity: (7:00 @1) + (10:41 @2) 3.36 km (5:16 / km)
ahr:135 max:148 shoes: NB 1080 T1

Running 40:00 intensity: (14 @1) + (5 @2) + (5:36 @3) + (21:46 @4) + (12:19 @5) 11.87 km (3:22 / km)
ahr:181 max:193 shoes: Nike Zoom Fly

Hounds session: 8 x 4mins (1mins)

Same session as 2 weeks ago. Last time it was a little bit spicy, and I stopped at 7 to stop myself going into the red. Was a bit apprehensive that it might be too quick for me this week as well. It was very well behaved for the first 6 reps, and then squeezed a little bit on the last two. Good stuff, money in the bank.

Running 10:06 intensity: (21 @1) + (4:32 @2) + (3:13 @3) + (2:00 @4) 1.95 km (5:10 / km) +8m 5:04 / km
ahr:158 max:181 shoes: Nike Zoom Fly

Strides

Running warm up/down 19:15 intensity: (25 @1) + (18:19 @2) + (31 @3) 3.73 km (5:10 / km) +20m 5:02 / km
ahr:148 max:158 shoes: NB 1080 T1

Mobility 10:00 [0]

Drills 5:00 [0]

Monday Sep 28 #

11 AM

Running 31:25 intensity: (26:31 @1) + (4:54 @2) 5.66 km (5:33 / km) +19m 5:27 / km
ahr:132 max:148 shoes: NB 1080 T1

Recovery round the Meadows

Definitely feeling a bit tired, more of an all-round tired than in the legs. A lot of driving yesterday, so understandable.
5 PM

Running 30:25 intensity: (3:05 @1) + (25:08 @2) + (2:12 @3) 6.53 km (4:39 / km) +13m 4:37 / km
ahr:146 max:162 shoes: NB 1080 T1

Easy round the Meadows

Body feeling good, brain feeling dead.
6 PM

Core / Conditioning 45:00 [0]

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