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Training Log Archive: Rich

In the 7 days ending Mar 29, 2016:

activity # timemileskm+m
  Running7 3:32:52 25.36(8:24) 40.81(5:13) 279
  Orienteering4 2:07:03 13.39(9:29) 21.55(5:54) 61859 /67c88%
  Strength and Conditioning2 52:24 0.1 0.15
  Total9 6:32:19 38.84 62.51 89759 /67c88%

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WeThFrSaSuMoTu

Tuesday Mar 29, 2016 #

6 PM

Running 46:06 intensity: (2:55 @1) + (32:39 @2) + (8:47 @3) + (1:45 @4) 10.11 km (4:34 / km) +6m 4:33 / km
ahr:139 max:163 shoes: New Balance Fresh Foam Zante

Easy out and back from work to Holme Pierrepont. Hoped to go further once I started feeling the knee it was time to return. Cold and foul weather.

Monday Mar 28, 2016 #

11 AM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 X Talon 190 (2)

Orienteering race 31:07 [5] *** 5.8 km (5:22 / km) +150m 4:45 / km
spiked:21/21c shoes: Inov8 X Talon 190 (2)

JK Trophy 3rd Leg

Out 3rd, back 5th. Set up with good runs from Ant and Poo Boy. Went out ~1min behind Halden and 20s behind EBOR. Hesitant on 1 and drifted far too left and caught in brambles on 2 so was passed by GG and caught by Sasha. Caught some time back up on Speaky (made mistake on 8) and back into 3rd running smoothly through to 11. In group at spectator and Halden in sight but had nothing extra for the final physical loop so ended up dropping away; just lack of physical fitness and nothing more I could have done. Knee just about held out but very sore during WD.

Running warm up/down 6:00 [1] 0.9 km (6:40 / km)
shoes: Inov8 X Talon 190 (2)

6 PM

Strength and Conditioning 20:00 [1]

Sunday Mar 27, 2016 #

6 PM

Running warm up/down 13:35 intensity: (2:43 @1) + (10:38 @2) + (14 @3) 2.65 km (5:07 / km) +36m 4:48 / km
ahr:132 max:146 shoes: Inov8 X Talon 190 (2)

Orienteering 42:03 intensity: (13:00 @1) + (24:39 @2) + (4:24 @3) ** 6.25 km (6:44 / km) +88m 6:17 / km
ahr:131 max:148 shoes: Inov8 X Talon 190 (2)

Up to Brierly for a cruise around; did some map memory. Knee getting sore again towards end of this.

Running warm up/down 17:24 intensity: (15:25 @1) + (1:59 @2) 2.73 km (6:23 / km) +3m 6:21 / km
ahr:116 max:131 shoes: Inov8 X Talon 190 (2)

Saturday Mar 26, 2016 #

2 PM

Running warm up/down 15:00 [1] 2.4 km (6:15 / km) +30m 5:53 / km
shoes: Inov8 ORoc 280 (3)

Orienteering race 36:52 [4] *** 5.5 km (6:42 / km) +350m 5:05 / km
spiked:20/24c shoes: Inov8 ORoc 280 (3)

JK Middle - Wass Forest

Enjoyed the area more than expected. Fairly simple start, good technical middle and variation at the end. Few silly errors on 9, 16, 17 and 20 probably amounting to a coupe of mins but suffering notably on the hills particularly.

Running warm up/down 15:00 [1] 2.6 km (5:46 / km) +80m 5:00 / km
shoes: Inov8 ORoc 280 (3)

Friday Mar 25, 2016 #

Event: JK 2016
 
2 PM

Running warm up/down 13:01 intensity: (2:00 @1) + (11:01 @2) 2.06 km (6:19 / km)
shoes: Adidas Adizero Adios Boost (3)

Orienteering race 17:01 [5] **** 4.0 km (4:15 / km) +30m 4:06 / km
spiked:18/22c shoes: Adidas Adizero Adios Boost (3)

JK Sprint - Leeds Uni

No looking at Google Earth was a big error as I struggled to interpret the levels in the first half, particularly 2 which put me on the back foot for the rest of the race. Mistook 4 as being below. Lots of errors/poor route choice first half, and notably slowing as the race went on. Poor.

Running warm up/down 3:45 [1] 0.57 km (6:33 / km) +2m 6:27 / km
shoes: Adidas Adizero Adios Boost (3)

Thursday Mar 24, 2016 #

6 PM

Running 23:49 intensity: (19:16 @1) + (4:03 @2) + (30 @3) 4.38 km (5:26 / km) +32m 5:15 / km
ahr:121 max:145 shoes: New Balance Fresh Foam Zante

Wednesday Mar 23, 2016 #

6 AM

Strength and Conditioning 32:24 [1] 0.15 km (3:31:46 / km)
shoes: Inov8 F-lite 195

5 PM

Running 47:12 intensity: (5:25 @1) + (37:29 @2) + (4:18 @3) 10.41 km (4:32 / km) +90m 4:21 / km
ahr:135 max:148 shoes: Puma Faas 300 V3

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