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Training Log Archive: Rich

In the 7 days ending Feb 24, 2014:

activity # timemileskm+mload
  Running10 4:31:40 35.14(7:44) 56.55(4:48) 639657.1
  Orienteering2 2:26:56 15.88(9:15) 25.56(5:45) 84460 /68c88%543.5
  Strength and Conditioning1 40:00120.0
  Total10 7:38:36 51.02 82.11 148360 /68c88%1320.6
  [1-5]10 7:37:29
averages - sleep:7.5

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Monday Feb 24, 2014 #

7 AM

Running 11:16 [2] 2.16 km (5:13 / km) +22m 4:57 / km
slept:7.5 shoes: Adidas Adizero Adios 2 (2)

Just a short easy jog to the station to see how my hamstring was feeling. Not good despite the stretching and self massage last night and this morning. Rang up the physios once into work and managed to get one for tonight - that never happens! Need to get this sorted asap.
12 PM

Running warm up/down 4:10 [4] 1.05 km (3:58 / km) +25m 3:33 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

5 PM

Running 48:13 intensity: (43:13 @2) + (5:00 @4) 10.68 km (4:31 / km) +111m 4:17 / km
shoes: Adidas Adizero Adios 2 (2)

Easy run after work to the Physios. After physios (which went on longer than planned), feeling much looser/better I had 5mins to make it the 1mile to the station, luckily it being downhill helped and I made it my the skin of my teeth - didn't fancy waiting another hour. Fastest I have run in weeks. Then a jog home from the station.
6 PM

Note

Physio session - tightness in my hamstrings was probably a results of lots of tighness in my glutes, hips, groin, back and lat muscles. Physio eased things alot but there is still quite a bit of tightness I need to keep on top of through rolling and self massage.

Sunday Feb 23, 2014 #

10 AM

Running warm up/down 9:39 intensity: (2:26 @1) + (5:14 @2) + (1:59 @3) 1.67 km (5:48 / km)
ahr:134 max:153 shoes: Inov8 ORoc 280 (2)

Orienteering race 1:15:40 intensity: (3:03 @2) + (38:31 @3) + (33:58 @4) + (8 @5) *** 13.27 km (5:42 / km) +424m 4:55 / km
ahr:157 max:176 spiked:32/34c shoes: Inov8 ORoc 280 (2)

Pippingford Park Black

Really tight and achy again. Started ok physically but just got slower and tighter as I went round. The last 5km or so were nothing more than a steady run. The first 2km was mostly orange standard but still missed at 4 (although this was the one trickier control (probably more TD4)) and 5 and a little dull. The last open section was also particularly uninteresting with very easy controls. Other than a 4 (~30s) and 5 (~15s), no mistakes to talk of. Need to sort this tightness out.

Running warm up/down 4:52 intensity: (4:51 @2) + (1 @3) 0.69 km (7:04 / km) +94m 4:12 / km
ahr:131 max:144 shoes: Inov8 ORoc 280 (2)

Saturday Feb 22, 2014 #

8 AM

Running 29:40 intensity: (1:20 @1) + (18:17 @2) + (10:03 @3) 6.22 km (4:46 / km) +34m 4:38 / km
ahr:140 max:150 shoes: Adidas Adizero Adios 2 (2)

Easy morning jog. Not feeling spritely but better than I have been the last few days.
7 PM

Running warm up/down 13:14 intensity: (2:46 @2) + (9:38 @3) + (50 @4) 1.47 km (9:02 / km) +37m 8:01 / km
ahr:136 max:165 shoes: Inov8 ORoc 280 (2)

Orienteering race 1:11:16 intensity: (9:49 @3) + (51:25 @4) + (10:02 @5) **** 12.29 km (5:48 / km) +420m 4:57 / km
ahr:166 max:179 spiked:28/34c shoes: Inov8 ORoc 280 (2)

British Night Champs at Pippingford Park

3rd place behind Jegor and GG. Nearly headed off too far right down the earthwall to 1 but quickly realised when I checked my compass but then totally spannered no2. Should have just run straight on a bearing but tried to pick out features which was a mistake. Lost ~1:45. Clean for a few just running on bearings but then wandered on 7 and lost 30-40s and lost another 30s or so on 9 overshooting. Didn't pick a good line to the dam on 10 and ended crossing deep valleys which would have lost significant time and then wandered much too right before the control. After this I was generally pretty clean with a just the off wobble. Perhaps 5mins lost in total so no disaster. Running still not feeling good/right.

Running warm up/down 13:02 intensity: (2:24 @1) + (10:06 @2) + (32 @3) 2.21 km (5:53 / km) +55m 5:14 / km
ahr:127 max:150 shoes: Inov8 ORoc 280 (2)

Friday Feb 21, 2014 #

Note
(rest day)

Little choice - hamstrings not good.

Thursday Feb 20, 2014 #

7 AM

Running 24:52 intensity: (19:09 @2) + (5:43 @3) 5.4 km (4:36 / km) +21m 4:31 / km
ahr:139 max:149 shoes: Adidas Adizero Adios 2 (2)

Wednesday Feb 19, 2014 #

8 AM

Running 16:00 [2] 3.0 km (5:20 / km)
ahr:65 max:149 shoes: Inov8 Road-X 255

5 PM

Running 31:45 intensity: (7:09 @1) + (21:53 @2) + (2:15 @3) + (28 @4) 6.09 km (5:13 / km) +78m 4:54 / km
ahr:134 max:170 shoes: Inov8 Road-X 255

Tuesday Feb 18, 2014 #

6 PM

Running warm up/down 7:06 intensity: (20 @0) + (35 @1) + (4:30 @2) + (1:41 @3) 1.42 km (5:00 / km) +4m 4:56 / km
ahr:134 max:147 shoes: Inov8 Road-X 255

Running 50:43 intensity: (11 @0) + (6 @1) + (7 @2) + (21:29 @3) + (28:50 @4) 13.0 km (3:54 / km) +157m 3:41 / km
ahr:159 max:169 shoes: Inov8 Road-X 255

Running warm up/down 2:38 intensity: (36 @0) + (1:56 @1) + (6 @2) 0.44 km (5:58 / km) +1m 5:54 / km
ahr:119 max:131 shoes: Inov8 Road-X 255

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