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Training Log Archive: Rich

In the 7 days ending Mar 24, 2012:

activity # timemileskm+m
  Running15 7:32:15 53.85(8:24) 86.67(5:13) 881
  Orienteering3 1:02:24 6.69(9:20) 10.76(5:48) 23414 /14c100%
  Strength and Conditioning2 50:00
  Flexibility1 20:00
  Total15 9:44:39 60.54 97.43 111514 /14c100%
  [1-5]15 9:19:02
averages - sleep:7.1 weight:66.9kg

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Saturday Mar 24, 2012 #

Event: British Sprint Championships
 
11 AM

Running warm up/down 15:21 intensity: (5:00 @1) + (10:21 @2) 2.52 km (6:06 / km) +18m 5:53 / km
shoes: Inov8 X Talon 212 (3)

Orienteering race 15:02 [5] *** 3.2 km (4:42 / km) +20m 4:33 / km
slept:6.0 shoes: Inov8 X Talon 212 (3)

BEOC Sprint Qualifier Heat C

Woke up with my thighs and ITBs still very sore from Thursday's plyometrics and despite plenty of rolling and stretching they were still pretty sore as I started.

Started steadily to start cleanly though was still not smooth through the first few. Lost a few seconds to 11 by making sure I didn't go through the open uncrossable gate and went the right way through the bin store. It went wrong at 14. I chose the route to the right by the lake and at this point found myself at a dead end with a 3.0m drop in front of me. It turned out later there was an underpass but I never saw it. Having already started losing confidence in the map I thought it must be totally wrong so ran around the other side of the building and lost ~35-40s. Was running with Oli and Arturs Paulinš through the next few and had edged ahead through superior RC but then through confusion with hedges and fences lost ~20s at 18. Legs never felt like they got going the whole race. Finished unsurprisingly in 7th and missed out on the A final.

Really wasn't happy with the mapping which I still feel wasn't clear enough, protest rejected by organiser and then by the jury less than 30mins from the start of the A final. Not happy with the decision and another of other aspects of the race but not much I can do now. Live and learn.
12 PM

Running warm up/down 16:46 [1] 3.0 km (5:35 / km) +9m 5:30 / km
shoes: Inov8 Road-X 233

4 PM

Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: Inov8 Road-X 233

Orienteering race 12:22 [5] *** 3.06 km (4:02 / km) +14m 3:57 / km
shoes: Inov8 Road-X 233

BEOC Final B

Finally got on the start line after plenty of not knowing what was going on and arseing about. Then it emerged they had run out of maps on our course! What a complete shambles. 15mins later we were finally started with a punching start.

Head totally not in the game for the first 3 and dicking about losing a few seconds on each before sorting myself out and getting my head in the game. Lost a couple of seconds at 5 but then pretty much clean from then on with only the odd second of hesitation. Still never felt I was able to go any faster than a cruise pace. Still lacking the speed after coming back from injury but I'm sure it will soon come. Positive results only a few seconds down on Poo Boy and comparative min/km as the top guys on the A (though probably not fair to compare directly.

Running 10:03 [2] 1.77 km (5:41 / km) +1m 5:40 / km
shoes: Inov8 Road-X 233


Quali - Course H1C - Splits

Final - Course FB1 - Splits

Friday Mar 23, 2012 #

6 AM

Running 23:51 intensity: (22 @0) + (18 @1) + (15:42 @2) + (7:29 @3) 4.8 km (4:58 / km) +22m 4:51 / km
ahr:140 max:155 slept:6.5 shoes: Nike Air Pegasus+ 28

Leisurely prework jog.

Thursday Mar 22, 2012 #

7 AM

Running 14:59 intensity: (30 @0) + (32 @1) + (13:42 @2) + (15 @3) 3.01 km (4:59 / km)
ahr:138 max:144 slept:7.5 shoes: Nike Air Pegasus+ 28

ITW after spending 10-15mins stretching out some still very achy muscles (back, calves, hammies); felt better for it running in.
12 PM

Running warm up/down 4:58 intensity: (27 @0) + (32 @1) + (2:14 @2) + (1:45 @3) 1.28 km (3:52 / km) +30m 3:28 / km
ahr:135 max:149 shoes: Asics Gel GT-2140

Strength and Conditioning (Plyometrics) 20:00 [2]
shoes: Asics Gel GT-2140

Flexibility 20:00 [0]
shoes: Asics Gel GT-2140

Running 4:57 intensity: (27 @0) + (45 @1) + (3:28 @2) + (17 @3) 1.13 km (4:22 / km) +7m 4:14 / km
ahr:132 max:149 shoes: Asics Gel GT-2140

5 PM

Running 57:19 intensity: (31 @0) + (3:42 @1) + (43:56 @2) + (8:57 @3) + (13 @4) 11.28 km (5:05 / km) +79m 4:55 / km
ahr:136 max:160 weight:66.9kg shoes: Nike Air Pegasus+ 28

HFW then out to Sutton Lawn with a 100m sprint every 3mins.

Wednesday Mar 21, 2012 #

7 AM

Running 11:31 intensity: (30 @0) + (50 @1) + (8:06 @2) + (2:05 @3) 2.49 km (4:38 / km) +11m 4:32 / km
ahr:92 max:148 slept:7.5 shoes: Inov8 Roclite 319

ITW. Back and legs aching badly this morning.

A quick note to any Leeds fans that may be reading this 3-7! :)
C • Must admit that was good fu... 2
5 PM

Running warm up/down 10:00 [2] 1.8 km (5:33 / km) +30m 5:08 / km
shoes: Inov8 Roclite 319

From the station to Byrons Walk.

Orienteering 35:00 intensity: (7:00 @1) + (18:00 @2) + (10:00 @3) ** 4.5 km (7:47 / km) +200m 6:22 / km
spiked:14/14c shoes: Inov8 Roclite 319

Easy compass training around Byron's.

Running 32:00 [2] 6.0 km (5:20 / km) +100m 4:55 / km
shoes: Inov8 Roclite 319

On home.

Tuesday Mar 20, 2012 #

7 AM

Running 30:21 intensity: (28 @0) + (35 @1) + (21:30 @2) + (7:48 @3) 6.06 km (5:01 / km) +26m 4:54 / km
ahr:137 max:150 slept:7.5 shoes: Nike Air Pegasus+ 28

ITW
12 PM

Running warm up/down 5:23 intensity: (18 @0) + (16 @1) + (2:40 @2) + (2:09 @3) 1.26 km (4:16 / km) +32m 3:47 / km
ahr:138 max:152 shoes: Asics Gel GT-2140

Strength and Conditioning 30:00 [1]
shoes: Asics Gel GT-2140

Back felt weak on some of the core stuff particularly leg raises but otherwise felt ok. Still getting some stiffness/discomfort at times though.

Running warm up/down 4:36 intensity: (18 @0) + (27 @1) + (1:58 @2) + (1:53 @3) 1.25 km (3:42 / km) +2m 3:40 / km
ahr:138 max:155 shoes: Asics Gel GT-2140

5 PM

Running 1:06:32 intensity: (15 @1) + (38:19 @2) + (17:28 @3) + (10:30 @5) 13.07 km (5:05 / km) +200m 4:44 / km
ahr:147 max:178 shoes: Nike Air Pegasus+ 28

HFW then on to Harriers training at Oddicroft Lane with a few drills.

Did 2 x

200m (200m jog), 400m (60s), 600m (90s), 600 (90s), 400m (200m jog), 200m (30s)

Jog home WD

Times:

34, 74, 1:51, 1:48, 71, 34
35, 71, 1:51, 1:49, 71, 35

Monday Mar 19, 2012 #

7 AM

Running 22:31 intensity: (22 @0) + (1 @1) + (17:12 @2) + (4:40 @3) + (16 @4) 4.39 km (5:08 / km) +10m 5:05 / km
ahr:136 max:161 slept:8.0 shoes: Nike Air Pegasus+ 28

ITW .
5 PM

Running 43:49 intensity: (13 @0) + (1:37 @1) + (30:41 @2) + (7:30 @3) + (1:48 @4) + (2:00 @5) 8.4 km (5:13 / km) +108m 4:54 / km
ahr:139 max:161 weight:67kg shoes: Nike Air Pegasus+ 28

HFW from Newstead station with several sprints and a couple of hill efforts.

Sunday Mar 18, 2012 #

6 PM

Running intervals 57:18 intensity: (1:11 @0) + (13:38 @1) + (24:43 @2) + (2:26 @3) + (15:20 @5) 10.66 km (5:22 / km) +196m 4:55 / km
ahr:139 max:174 slept:6.5 weight:66.8kg shoes: Inov8 Roclite 319

Left home as the sun was setting for a hill reps session. 12mins WU then 8 x ~400m hill reps with jog back recoveries. Each was about 1:40s. Very pleasant evening watching the sunset over the peninnes from the summit. 10mins jog home WD.

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