Training Log Archive: RichIn the 7 days ending Feb 20, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Feb 20, 2011 #
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Twister #3
Orienteering race (Midland Champs) 1:23:00 [4] 17.5 km (4:45 / km) +600m 4:03 / km
spiked:26/30c slept:7.0 shoes: VJ Twister #3
14.7km straight line. Felt really stong throughout particularly on the hills towards the end. Technically mostly good. Lost a couple of seconds at 2 and then was clean through 13 where I stupidly lost ~30s on an orange standard control - didn't take enough care. Poor route to 18 lost another 30s and then overshot 19 losing ~1min through having an inappropriate AP. Cleam through to 26 where I hit my AP and then though I could see the bush which was next to my control it wasn't the right bush, overshot the control and lost anoth 1min. Should have just used my compass and it would have been fine. Enjoyed myself though and reclaimed my trophy.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Twister #3
Saturday Feb 19, 2011 #
Running long 1:57:50 23.32 km (5:03 / km)
slept:8.0 shoes: Inov8 X Talon 190
Friday Feb 18, 2011 #
Running 27:00 [2] 5.8 km (4:39 / km) +95m 4:18 / km
slept:7.25 shoes: Nike Air Pegasus 27 Trail
Running 44:54 [3] 10.28 km (4:22 / km)
ahr:153 shoes: Nike Pegasus+ 26
Deep cut to my right thunb and totally numb. Got patched up at the gym, drove home one handed and got Amy to take me to A&E (before the piss heads arrived) where I spent the next 3 hours. At least I had a fit nurse! :)
Not broken but glued back together and can't get it wet for a week. No washing up for me! :)
Thursday Feb 17, 2011 #
Note
slept:6.25 (rest day)
Wednesday Feb 16, 2011 #
Running 23:34 [2] 4.53 km (5:12 / km) +70m 4:50 / km
ahr:142 slept:7.25 shoes: Inov8 X Talon 190
Cross Training warm up/down 5:00 [2]
weight:66.5kg
Running Drills 30:00 [5] 1.2 km (25:00 / km)
shoes: Asics Gel GT-2140
Running 1:03:00 [3] 13.0 km (4:51 / km) +265m 4:24 / km
shoes: Inov8 X Talon 190
Tuesday Feb 15, 2011 #
Running 20:30 [2] 3.9 km (5:15 / km) +69m 4:50 / km
ahr:146 max:170 slept:8.0 shoes: Nike Pegasus+ 26
Cross Training warm up/down 5:00 [2]
Strength and Conditioning 30:00 [1]
weight:66.7kg
Running 14:30 [2] 2.8 km (5:11 / km) +40m 4:50 / km
ahr:142 max:156 shoes: Nike Pegasus+ 26
Running intervals 1:08:14 15.11 km (4:31 / km) +50m 4:27 / km
ahr:157 max:179 shoes: Nike Pegasus+ 26
4 x 400m @ R: 72; 78(HW); 72; 73(HW)
1 x 2.4km @ T; 9:06
4 x 400m @ R; 75(HW); 72; 77(HW); 73
1 x 2.4km @ T; 9:12
4 x 400m @ R; 74; 78(HW); 74; 74(HW)
45s recovery between each. Feeling quite good. Found it was taking about 4mins of the T rep before lactate levels had returned to normal and I had to pick up the pace to keep a HR of 170 (T pace).
11mins WD
HW = head wind
Monday Feb 14, 2011 #
Running 19:35 [3] 3.9 km (5:01 / km) +65m 4:38 / km
slept:7.0 shoes: Nike Air Pegasus 27 Trail
Strength and Conditioning (circuits) 25:00 [3]
Flexibility 5:00 [0]
Running 45:26 8.78 km (5:10 / km) +229m 4:35 / km
ahr:151 max:182 shoes: Nike Air Pegasus 27 Trail
Flexibility 20:00 [0]