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Training Log Archive: CharlieRennie

In the 7 days ending Nov 5, 2023:

activity # timemileskm+mload
  Running6 6:50:48 53.45(7:41) 86.01(4:47) 443332.6
  Orienteering2 1:54:26 12.35(9:16) 19.87(5:45) 400117.5
  Total7 8:45:14 65.79(7:59) 105.89(4:58) 842450.1

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MoTuWeThFrSaSu

Sunday Nov 5, 2023 #

11 AM

Running warm up/down 14:35 intensity: (8:43 @1) + (5:52 @2) 2.47 km (5:54 / km) +23m 5:38 / km
ahr:122 max:137 shoes: VJ Bold X

Orienteering 54:12 intensity: (3:45 @2) + (25:14 @3) + (25:13 @4) **** 10.21 km (5:19 / km) +320m 4:35 / km
ahr:163 max:173 shoes: VJ Bold X

Roanhead Galoppen - 2nd +0:46 to Woodley

Not a terrible run by any means but definitely too scrappy and never really felt in control. Not as accurate with my direction specifically on exit of controls as I should’ve been then don’t think I read enough detail in the circle which often lead to me shipping unnecessary time scrapping around. Exemplified at 1 where I wasn’t quite sure at what point I left the path then just didn’t read the detail well enough and ended up overshooting it and losing a minute. No major errors after this just general scrappiness and 20s lost at 11 where my exit direction was poor and going the wrong side of the hill lead to a pretty big banana then another 20s at 16 just not reading the detail well enough and overshooting the control again. Physically I felt pretty good, never moving that fast but felt strong and in control even towards the end of the race and definitely still had something left in the tank at the finish.

Running warm up/down 18:36 intensity: (7:02 @1) + (11:34 @2) 3.07 km (6:03 / km) +26m 5:49 / km
ahr:126 max:144 shoes: VJ Bold X

Saturday Nov 4, 2023 #

3 PM

Running long 2:01:51 intensity: (1:01 @1) + (2:00:50 @2) 22.71 km (5:22 / km) +198m 5:09 / km
ahr:137 max:149 shoes: Saucony Endorphin Speed 3

Formby Long Run. Didn’t feel good to start this off so was not looking forward to 2 hours but actually got into it nicely and really enjoyed the trails through the dunes. Started to tire about 90mins in as it started to get dark so was a bit of a slow trundle through the forest feeling on the edge of a bonk for the last half hour, but felt fresh enough at the end to be moving pretty decently on the road for the last k. Good miles in the bank and on trails and terrain as well which has been lacking for the last few weeks apart from France.

Friday Nov 3, 2023 #

12 PM

Running 30:07 intensity: (34 @1) + (29:33 @2) 6.43 km (4:41 / km) +20m 4:37 / km
ahr:143 max:152 shoes: Nike Air Zoom Pegasus 37

Easy 30 at Princes Park. Another very nice new route and perfect for easy 30s. Session tonight at the track. Legs feeling pretty good, will see how they hold up to some faster running.
7 PM

Running warm up/down 15:00 intensity: (37 @1) + (14:23 @2) 3.14 km (4:47 / km) +16m 4:40 / km
ahr:140 max:152 shoes: Nike Air Zoom Pegasus 37

Running intervals 44:33 intensity: (1 @1) + (6:55 @2) + (10:40 @3) + (26:57 @4) 12.35 km (3:36 / km)
ahr:162 max:174 shoes: Nike Vaporfly Next% 2

3000, 2 x 2000, 2 x 1000 (400 jog), 3 x 200 (200 jog)

10:42, 6:58, 6:56, 3:22, 3:22, 32, 32, 32

Kept the 3000 and the 2000s nice and controlled around that threshold/LT2 effort then opened the legs up a bit more on the 1000s and the legs started to feel it a bit more but always kept it in control. Then a bit of additional speed work at the end with the 200s which didn't feel too bad considering I'd done 9k of work before them but again did make sure to keep them controlled and not go all out. Overall a really pleasing session, was faster than my targets even in the rain and never felt like I had to reach for the pace and everything just felt very smooth. Excellent work.

Running warm up/down 15:46 intensity: (31 @1) + (15:15 @2) 3.03 km (5:13 / km) +21m 5:02 / km
ahr:142 max:150 shoes: Nike Air Zoom Pegasus 37

Thursday Nov 2, 2023 #

8 PM

Running 1:15:50 intensity: (41 @1) + (1:15:08 @2) + (1 @3) 16.79 km (4:31 / km) +54m 4:27 / km
ahr:141 max:155 shoes: Saucony Endorphin Speed 3

Easy miles down at Sefton Park. Bit late to avoid the worst of the weather but felt pretty good. Finally found a new place to run and should be good for sessions as well. Not sure why I didn't think of Sefton Park before tbh as it is literally closer than Wavertree and so much better for running and is even partially lit so I didn't need a headtorch. Might do the cross challenge here on the 25th as well. Too old for U20s now but is very close to my flat and would be good to do some proper racing but I'll see as entries don't close for another couple of weeks.

Wednesday Nov 1, 2023 #

4 PM

Running 1:14:30 intensity: (1:20 @1) + (1:13:10 @2) 16.03 km (4:39 / km) +85m 4:32 / km
ahr:144 max:154 shoes: Saucony Endorphin Speed 3

Easy 75 out to croxteth hall. Bit tired but got it done and not moving too badly. Will be fairly high volume this week but not too much intensity coming off 4 days in a row of hard effort.

Monday Oct 30, 2023 #

11 AM

Orienteering 1:00:14 intensity: (25 @1) + (58:41 @2) + (1:08 @3) **** 9.67 km (6:14 / km) +80m 5:59 / km
ahr:142 max:155 shoes: VJ Bold X

Easy hour rerunning my course from Friday backwards then doing a bit of compass work. Legs felt good but technique got a little sloppy towards the end as I started to lose some focus. Always tricky to maintain full focus when running easy but need to make sure I do.

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