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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running8 4:00:57 32.13(7:30) 51.7(4:40) 883
  Strength and Conditioning4 2:22:00
  Orienteering1 1:47:00 12.86(8:19) 20.69(5:10) 225
  Total11 8:09:57 44.99 72.4 1108
  [1-5]11 7:56:02
averages - weight:66.9kg
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Thursday Apr 27 #

6 AM

Note
weight:66.8kg (injured) (rest day)

Hobbling due to quad/groin and hamstring tightness this morning so decided it best to give it a day without impact with some further massage and stretching.

Wednesday Apr 26 #

7 AM

Running 23:10 intensity: (25 @0) + (4:35 @1) + (15:26 @2) + (2:44 @3) 5.18 km (4:28 / km) +38m 4:19 / km
ahr:130 max:146 weight:66.9kg shoes: Skechers Gomeb Speed 3

ITW - L hamstring becoming increasingly painful again.
5 PM

Running 22:56 intensity: (15:10 @1) + (4:04 @2) + (2:23 @3) + (1:19 @4) 5.0 km (4:35 / km) +171m 3:55 / km
ahr:104 max:165 shoes: Skechers Gomeb Speed 3

As last night, several stops to stretch to get me home.

Clear my hamstring is tight because it is being over-lengthened as my hips are in adduction. Spend about an hour after massaging and stretching my quads, groin, hip flexors and adductors. Found that the inner, lower part of my L quad is stupidly tight, although I couldn't feel it prior, and the likely source of the problem. Very sore after working on it but still pretty tight.

Tuesday Apr 25 #

6 AM

Strength and Conditioning 25:00 [1]

Glutes and core.
7 AM

Running 25:21 intensity: (1:04 @0) + (1:58 @1) + (16:23 @2) + (53 @3) + (53 @4) + (4:10 @5) 5.39 km (4:42 / km) +73m 4:25 / km
ahr:144 max:200 shoes: Adidas Adizero Takumi Sen 2

ITW - hamstring very tight.
5 PM

Running 26:11 [1] 5.02 km (5:13 / km) +186m 4:24 / km
ahr:155 max:206 shoes: Adidas Adizero Takumi Sen 2

HFW - was supposed to be going to the track but I was struggling to run with the tightness in my L hamstring. Had to stop and stretch my quads/hip fexors several times. Did a good S&C session instead.
6 PM

Strength and Conditioning 1:00:00 [1]

Core, glutes, back, hips and hamstrings.

Monday Apr 24 #

7 AM

Strength and Conditioning 42:00 [3]
shoes: Inov8 F-lite 195

Plyo circuits - hard work.

Running 25:11 intensity: (12:08 @0) + (33 @1) + (1:50 @2) + (1:22 @3) + (1:31 @4) + (7:47 @5) 4.79 km (5:15 / km) +62m 4:56 / km
ahr:177 max:204 shoes: Skechers Gomeb Speed 3

12 PM

Running 23:42 intensity: (3 @0) + (17:07 @1) + (5:58 @2) + (8 @3) + (5 @4) + (21 @5) 4.54 km (5:13 / km) +162m 4:26 / km
ahr:124 max:183 shoes: Skechers Gomeb Speed 3

Sunday Apr 23 #

1 PM

Running warm up/down 7:52 [2] 1.59 km (4:57 / km) +26m 4:35 / km
shoes: Inov8 X Talon 212 (5)

Orienteering long 1:47:00 [3] 20.69 km (5:10 / km) +225m 4:54 / km
shoes: Inov8 X Talon 212 (5)

A run around the M21E course from the Midland Champs at Sherwood Forest last year. At times running fairly swiftly and others pretty slow, largely depending on the vegetation. The Forest and budby were great fun and the weather was beautiful. Got pretty grotty towards the south west with some fairly unpleasant bramble undergrowth and tough bracken; this section is like a completely different area from when I planned here 3 years ago.

Some fairly big time losses, nearly all in the circle and nearly always on pits, some of which were barely there now. One I didn't find but figured it must have been under the big pile of brambles and thinning in the area so cariied on after ~3mins of hunting.

Pretty tired and dehydrated by the time I got back to the car but very enjoyable training. Map:

http://www.noc-uk.org/gadget/rg2/#163&course=1

Running warm up/down 10:48 [1] 2.1 km (5:09 / km) +35m 4:45 / km
shoes: Inov8 X Talon 212 (5)

6 PM

Strength and Conditioning 15:00 [1]

Saturday Apr 22 #

8 AM

Running warm up/down 18:33 intensity: (15 @0) + (20 @1) + (41 @2) + (16:06 @3) + (1:11 @4) 4.2 km (4:25 / km) +53m 4:09 / km
ahr:145 max:158 shoes: Adidas Adizero Adios Boost (4)

Running tempo 17:31 intensity: (8 @1) + (6 @2) + (12 @3) + (11:37 @4) + (5:28 @5) 5.07 km (3:28 / km) +36m 3:20 / km
ahr:167 max:173 shoes: Adidas Adizero Adios Boost (4)

Brierley Forest Park Run as Threshold.

Running intervals 39:42 intensity: (7:47 @1) + (18:17 @2) + (5:41 @3) + (7:57 @4) 8.83 km (4:30 / km) +41m 4:24 / km
ahr:133 max:165 shoes: Adidas Adizero Adios Boost (4)

10min jog then 5 x 2min hard (1 min jog). WD jog home.

Really pleasant morning.

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