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Training Log Archive: Rich

In the 7 days ending Jun 27, 2016:

activity # timemileskm+m
  Running12 8:25:21 64.48(7:50) 103.78(4:52) 786
  Orienteering1 1:09:22 8.81(7:52) 14.19(4:53) 44023 /24c95%
  Total12 9:34:43 73.3(7:50) 117.96(4:52) 122623 /24c95%
  [1-5]12 9:34:39
averages - sleep:9.5 weight:67.2kg

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TuWeThFrSaSuMo

Monday Jun 27, 2016 #

7 AM

Running 19:04 intensity: (2:23 @1) + (13:16 @2) + (3:25 @3) 4.32 km (4:25 / km) +19m 4:19 / km
ahr:135 max:149 shoes: Skechers Go Run 4

Running 3:08 intensity: (2:42 @1) + (26 @2) 0.63 km (5:00 / km) +6m 4:47 / km
ahr:114 max:133 shoes: Skechers Go Run 4

12 PM

Running 32:49 intensity: (16:13 @1) + (10:24 @2) + (2:25 @3) + (3:47 @4) 6.94 km (4:44 / km) +8m 4:42 / km
ahr:133 max:167 slept:9.5 weight:67.2kg shoes: Nike Flyknit Lunar 2

Lunch time jog to the embankment with a few sprints. Feeling pretty decent.
5 PM

Running 30:45 intensity: (17:06 @1) + (10:29 @2) + (3:10 @3) 5.7 km (5:24 / km) +43m 5:12 / km
ahr:128 max:156 shoes: Skechers Go Run 4

Jog home with a stop off for a few hill sprints.

Running 1:24 intensity: (46 @1) + (38 @2) 0.34 km (4:06 / km)
ahr:126 max:143 shoes: Skechers Go Run 4

Sunday Jun 26, 2016 #

Event: Harvester Relays
 
5 AM

Running warm up/down 18:59 intensity: (13:31 @1) + (4:38 @2) + (50 @3) 1.83 km (10:22 / km) +24m 9:44 / km
ahr:111 max:147 shoes: VJ Bold

Orienteering race 1:09:22 intensity: (26 @1) + (34 @2) + (27:20 @3) + (41:02 @4) *** 14.19 km (4:53 / km) +440m 4:14 / km
ahr:159 max:171 spiked:23/24c shoes: VJ Bold

Harvester Trophy - Cleeve Hill - Last Leg

After FVO's DSQ looked like I would be going out 2nd hunting down Ben Stevens for first. However, Francesco did a great job on 6th leg setting me off with a lead, which I was pretty confident of holding. Had a pretty decent run losing only 30s or so on 11 but otherwise only the off hesitation. Running felt reasonable but missing a gear; I'll put that down to running a 5:30am. Nice area which I really enjoyed.

Running warm up/down 9:30 intensity: (1 @0) + (9:12 @1) + (17 @2) 1.38 km (6:53 / km) +20m 6:25 / km
ahr:117 max:129 shoes: VJ Bold

Saturday Jun 25, 2016 #

12 PM

Running long 1:30:55 intensity: (1 @0) + (16:54 @1) + (1:04:25 @2) + (9:35 @3) 20.19 km (4:30 / km) +156m 4:20 / km
ahr:134 max:152 shoes: Skechers Go Run 4

Friday Jun 24, 2016 #

7 AM

Running 22:28 [2] 4.96 km (4:32 / km) +24m 4:25 / km
shoes: Skechers Go Run 4

5 PM

Running 1:46 [2] 0.3 km (5:58 / km)
shoes: Skechers Go Run 4

Running 20:16 [2] 4.48 km (4:31 / km) +19m 4:26 / km
shoes: Skechers Go Run 4

Thursday Jun 23, 2016 #

6 PM

Running hills 1:16:55 intensity: (2 @0) + (28:15 @1) + (43:28 @2) + (5:10 @3) 15.22 km (5:03 / km) +400m 4:28 / km
ahr:131 max:152 shoes: Nike Fusion Trail

Wednesday Jun 22, 2016 #

8 AM

Running 32:57 intensity: (5:37 @1) + (24:35 @2) + (2:45 @3) 7.16 km (4:36 / km) +8m 4:34 / km
ahr:134 max:152 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running warm up/down 15:27 intensity: (11:53 @1) + (2:48 @2) + (46 @3) 1.89 km (8:11 / km) +2m 8:09 / km
ahr:113 max:156 shoes: Adidas Adizero Adios Boost (3)

Running race 27:06 intensity: (14 @1) + (6 @2) + (32 @3) + (17:40 @4) + (8:34 @5) 7.9 km (3:26 / km) +5m 3:25 / km
ahr:171 max:178 shoes: Adidas Adizero Adios Boost (3)

Notts AAA summer league - Colwich Park

Got myself in a pack of 5 early. Mainly sat in but tried pulling away a couple of times when paced dropped but couldn't split the field. Sat in on the second lap and then went with the Mansfield running who turned the screw around 1km out, leaving the young lads behind. Took him on the Sprint finish for 4th place. Fitness returning but still 30-40s behind where I would typically have been.

Running warm up/down 18:19 intensity: (4:41 @1) + (13:38 @2) 3.58 km (5:07 / km) +3m 5:06 / km
ahr:130 max:138 shoes: Adidas Adizero Adios Boost (3)

Tuesday Jun 21, 2016 #

7 AM

Running 21:06 intensity: (1:18 @1) + (15:42 @2) + (4:06 @3) 4.52 km (4:40 / km) +19m 4:35 / km
ahr:138 max:152 shoes: Puma Faas 300 V3

Running 2:37 intensity: (1:48 @1) + (49 @2) 0.52 km (5:03 / km) +3m 4:54 / km
ahr:113 max:140 shoes: Adidas Adizero Adios Boost (3)

5 PM

Running 1:36 intensity: (1:11 @1) + (25 @2) 0.3 km (5:24 / km)
ahr:115 max:133 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 20:16 intensity: (9:15 @1) + (11:01 @2) 4.17 km (4:52 / km) +25m 4:43 / km
ahr:127 max:143 shoes: Adidas Adizero Adios Boost (3)

Running intervals 19:31 intensity: (6:23 @1) + (5:40 @2) + (4:47 @3) + (2:41 @4) 3.83 km (5:06 / km) +1m 5:05 / km
ahr:137 max:171 shoes: Adidas Adizero Adios Boost (3)

10 x 300m in ~49s

Running with Luke (Invictus Games 1,500m gold medal winner).

Running warm up/down 18:27 intensity: (12:55 @1) + (5:32 @2) 3.63 km (5:05 / km) +1m 5:05 / km
ahr:127 max:138 shoes: Adidas Adizero Adios Boost (3)

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