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Training Log Archive: Spud

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running9 8:52:28 68.11(7:49) 109.61(4:51) 2463
  Strength and conditioning2 1:20:00
  Orienteering◪1 17:10 2.65(6:29) 4.26(4:02) 32
  Total11 10:29:38 70.76 113.88 2495

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Sunday Feb 11 #

1 PM

Running 1:43:49 intensity: (28:24 @1) + (59:06 @2) + (15:43 @3) + (36 @4) 20.59 km (5:03 / km) +468m 4:32 / km
ahr:141 max:168 shoes: NB 690 AT

Long one on my own. Rivelin to the Dams then up Wyming and a loop around Redmires to the top of Porter and back down for home. Felt pretty good to be fair, another good week in the bank.
Was going to reccy edale a bit but weather was wank so no point.

Saturday Feb 10 #

7 AM

Running 19:59 intensity: (3:32 @1) + (15:44 @2) + (43 @3) 4.65 km (4:18 / km) +31m 4:10 / km
ahr:140 max:155 shoes: Adidas Supernova Glide Boost 8

Easy 20
9 AM

Running 27:46 intensity: (7:22 @1) + (18:22 @2) + (1:55 @3) + (7 @4) 6.26 km (4:26 / km) +18m 4:22 / km
ahr:139 max:169 shoes: Adidas Supernova Glide Boost 8

Jog down to Ice Sheff.
10 AM

Running warm up/down 11:05 intensity: (9:04 @1) + (45 @2) + (1:16 @3) 2.04 km (5:27 / km) +21m 5:10 / km
ahr:118 max:140 shoes: Adidas Supernova Glide Boost 8

Orienteering◪ 17:10 intensity: (16 @1) + (38 @2) + (8:28 @3) + (7:48 @4) 4.26 km (4:02 / km) +32m 3:53 / km
ahr:164 max:176 shoes: Adidas Supernova Glide Boost 8

Round a sprint course planned by Charlotte in Greenland. Fun area, not been there before so was nice to orienteer on new stuff. Generally hit eveyrhting ok but general feelings of scrapiness and poor planning. Only one mistake though, rusty, not lost it.

Running warm up/down 12:35 intensity: (5:37 @1) + (6:23 @2) + (35 @3) 2.41 km (5:13 / km) +26m 4:57 / km
ahr:133 max:149 shoes: Adidas Supernova Glide Boost 8

Running 29:39 intensity: (3:36 @1) + (23:40 @2) + (2:23 @3) 6.13 km (4:50 / km) +153m 4:18 / km
ahr:143 max:158 shoes: Adidas Supernova Glide Boost 8

Jog home, hill sucked.

Friday Feb 9 #

2 PM

Running 59:11 intensity: (2:23 @1) + (10:39 @2) + (14:06 @3) + (32:03 @4) 14.14 km (4:11 / km) +372m 3:42 / km
ahr:162 max:180 shoes: NB 690 AT

Hilly but steady state tempo. Struggling for grip in these kicks on the slimy mud and they're not far off retirement anyway. Felt quite good despite feeling a little I'll to start (cleared up after a pit stop). Definutely stronger in the crap stuff than I have been in a while.

Phys testing rearranged until next week, bit annoying to have broken up training for it.
4 PM

Strength and conditioning (Circuits ) 40:00 [2]

Thursday Feb 8 #

Note
(rest day)

Phys testing and coach Blomquist reckons I'm meant to rest. Probably good having felt a bit tired the last couple of days.

Wednesday Feb 7 #

4 PM

Running 1:35:03 intensity: (30:50 @1) + (49:07 @2) + (14:01 @3) + (1:05 @4) 16.22 km (5:52 / km) +462m 5:08 / km
ahr:140 max:174 shoes: NB 690 AT

Longer one with Joe in rivelin. More time on feet than distance and top path/hills felt really rough. Bit tired so moving gym to tomorrow or the weekend.

Tuesday Feb 6 #

3 PM

Running warm up/down 18:30 intensity: (6:40 @1) + (5:16 @2) + (6:31 @3) + (3 @4) 3.82 km (4:51 / km) +93m 4:19 / km
ahr:139 max:168 shoes: NB 690 AT

Warm up Lydgate then Manc road. Stomach playing havoc.

Running 46:27 intensity: (11:09 @1) + (9:12 @2) + (4:56 @3) + (21:10 @4) 10.94 km (4:15 / km) +402m 3:35 / km
ahr:155 max:179 shoes: NB 690 AT

5x Coppice.

Decided to run these instead of track as I have phys testing on friday and also this is more relevant for Edale coming up. Still undecided as to whether I actually enjoy this session. Kept everything at a nice tempo as I normally do and definitely felt stronger on the hill than I have done before. Recoveries dragged a bit but it's unavoidable to get back down. Shifting consistently today which is great to see and felt good throughout.
4:51, 49, 49, 49, 47.

Running warm up/down 15:54 intensity: (8:19 @1) + (6:56 @2) + (39 @3) 3.24 km (4:55 / km) +31m 4:41 / km
ahr:135 max:154 shoes: NB 690 AT

Took the road as it was getting dark.

Monday Feb 5 #

9 AM

Running 25:03 intensity: (8:19 @1) + (15:16 @2) + (1:28 @3) 5.5 km (4:33 / km) +84m 4:14 / km
ahr:136 max:153 shoes: Adidas Supernova Glide Boost 8

Nice and easy to start the week. Big sleep so felt better and legs felt surprisingly good.
5 PM

Running 1:07:27 intensity: (27:50 @1) + (31:13 @2) + (8:24 @3) 13.68 km (4:56 / km) +302m 4:26 / km
ahr:138 max:161 shoes: NB 690 AT

Easy Porter summit before heading to the gym. Finally got my headtorch back working.
7 PM

Strength and conditioning 40:00 [2]

Mainly mobility and dropped the weight a touch as a precaution.

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