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Training Log Archive: Rich

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Running36 26:16:52 197.84(7:58) 318.39(4:57) 3967
  Orienteering5 6:51:55 44.52(9:15) 71.64(5:45) 134185 /97c87%
  Strength and Conditioning9 5:08:16 0.71 1.14
  Running Drills1 4:22 0.24(18:18) 0.38(11:22) 1
  Total45 38:21:25 243.3 391.56 530985 /97c87%
  [1-5]44 37:49:17
averages - sleep:3.3 weight:67.6kg

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Monday Nov 30, 2015 #

6 AM

Strength and Conditioning 37:16 [1] 0.66 km (56:43 / km)
shoes: Inov8 F-lite 195

Running 25:21 intensity: (3:25 @1) + (8:35 @2) + (5:21 @3) + (8:00 @4) 5.27 km (4:48 / km) +46m 4:36 / km
ahr:146 max:173 shoes: Puma Faas 300 V3

Damp ITW - took the roads this morning.
5 PM

Running hills 37:16 intensity: (1 @0) + (6:40 @1) + (24:12 @2) + (6:23 @3) 6.65 km (5:36 / km) +194m 4:53 / km
ahr:135 max:151 shoes: Puma Faas 300 V3

Felt pretty crap. Except the 12 x hill sprint (~15s) on which I felt strong and springy.

Sunday Nov 29, 2015 #

Event: East Mids Champs, Birchen/Gardoms edges
 
11 AM

Running warm up/down 13:03 intensity: (1:18 @0) + (3:04 @1) + (5:24 @2) + (3:17 @3) 2.17 km (6:01 / km) +51m 5:23 / km
ahr:135 max:154 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:16:23 intensity: (1:27 @1) + (45 @2) + (8:26 @3) + (1:05:42 @4) + (3 @5) *** 13.16 km (5:48 / km) +291m 5:14 / km
ahr:163 max:174 spiked:22/28c weight:67.1kg shoes: Inov8 ORoc 280 (3)

EM Champs @ Birchen Edge

Really decent area. Understandably didn't feel the best aerobically but strength wise felt reasonable. Technically though I was really poor through the first 10 losing considerable up to a minute on several controls. Pretty clean after that though. Dane B caught me between 13 and 15 and slowly pulled away to 19. He was ahead a good minute but re-caught him at 23. Not sure why I was so poor before 10 and clean after it. Think the slow running/cold was playing on my mind and Dane catching me refocused me. I've been technically quite poor this year and need to sort it out.

Running warm up/down 11:37 intensity: (5:55 @1) + (5:01 @2) + (41 @3) 1.82 km (6:24 / km) +40m 5:46 / km
ahr:127 max:147 shoes: Inov8 ORoc 280 (3)

Saturday Nov 28, 2015 #

4 PM

Running 44:36 intensity: (15:16 @1) + (25:22 @2) + (3:58 @3) 8.77 km (5:05 / km) +88m 4:51 / km
ahr:131 max:155 (sick) shoes: Inov8 X Talon 190 (2)

Still not 100% but had a little jog out around the lawn and pit tip with a headlight in the wind and rain.

Wednesday Nov 25, 2015 #

Note
weight:67.5kg (sick)

Cold that I have felt coming for a week or two finally arrived. Runny nose and head cold so hopefully a day or so of rest and I can get back to something easy.

Tuesday Nov 24, 2015 #

6 AM

Running 29:39 intensity: (21:50 @1) + (7:49 @2) 6.01 km (4:56 / km) +12m 4:53 / km
ahr:126 max:133 shoes: Puma Faas 300 V3

6 PM

Running warm up/down 8:22 intensity: (2:00 @1) + (3:31 @2) + (2:51 @3) 1.81 km (4:37 / km) +2m 4:35 / km
ahr:134 max:158 shoes: Adidas Adizero Adios Boost (3)

Running intervals 34:27 intensity: (5:52 @1) + (6:18 @2) + (7:02 @3) + (15:15 @4) 7.58 km (4:33 / km) +2m 4:32 / km
ahr:149 max:170 shoes: Adidas Adizero Adios Boost (3)

12 x 600m (1min) on the track @ 10k pace. Got that sinking feeling of a cold coming so took it quite easy and averaging ~1:55/56 per rep.

Running warm up/down 7:58 intensity: (2:25 @1) + (5:33 @2) 1.75 km (4:32 / km) +2m 4:31 / km
ahr:128 max:139 shoes: Adidas Adizero Adios Boost (3)

Monday Nov 23, 2015 #

7 PM

Running 44:56 intensity: (6:34 @1) + (36:58 @2) + (1:24 @3) 9.54 km (4:43 / km) +110m 4:27 / km
ahr:135 max:147 shoes: Puma Faas 300 V3

Dark, cold, wet and windy. At least winter can't get much worse than this. Most enjoyable run an a good while.

Sunday Nov 22, 2015 #

9 AM

Orienteering 2:49:44 intensity: (1:44 @1) + (32:59 @2) + (2:00:31 @3) + (14:30 @4) ** 23.02 km (7:22 / km) +600m 6:31 / km
ahr:151 max:166 spiked:12/15c shoes: Inov8 X Talon 190 (2)

Peak Raid 3 - Grindleford

Another panic to get to the race after someone blocked my car in but just about made it.

Really enjoyed this one. Some time loss early on at 12 and 15 and then towards the end on 4 but bagged the lot with 11mins to spare, could have been a lot healthier though.

Saturday Nov 21, 2015 #

3 PM

Running 58:26 intensity: (6:28 @1) + (13:39 @2) + (27:26 @3) + (9:51 @4) + (1:02 @5) 11.43 km (5:07 / km) +233m 4:38 / km
ahr:148 max:176 shoes: Inov8 X Talon 190 (2)

Very pleasant run down Derwent valley from the cottage in Bakewell and the up and back along the Lindop ridge.

Friday Nov 20, 2015 #

9 AM

Running 1:05:45 intensity: (20:20 @1) + (23:57 @2) + (16:03 @3) + (5:25 @4) 12.6 km (5:13 / km) +350m 4:35 / km
ahr:136 max:163 shoes: Inov8 X Talon 190 (2)

3 x 8min tempo on the hills.

Thursday Nov 19, 2015 #

7 PM

Running 34:09 intensity: (11:20 @1) + (21:02 @2) + (1:47 @3) 6.93 km (4:55 / km) +68m 4:42 / km
ahr:130 max:147 shoes: Inov8 X Talon 190 (2)

Wednesday Nov 18, 2015 #

6 AM

Strength and Conditioning (Circuits) 43:06 intensity: (42:44 @1) + (22 @2)
ahr:105 max:129 shoes: Inov8 F-lite 195

7 AM

Running 23:37 intensity: (4:30 @1) + (18:22 @2) + (45 @3) 4.65 km (5:05 / km) +45m 4:51 / km
ahr:131 max:145 shoes: Puma Faas 300 V3

ITW - knackered
5 PM

Running 1:05:27 intensity: (12:43 @1) + (51:34 @2) + (1:10 @3) 13.25 km (4:56 / km) +166m 4:39 / km
ahr:132 max:158 shoes: Puma Faas 300 V3

Run home from Hucknall after the train was cancelled part way home due to signalling issues.

Tuesday Nov 17, 2015 #

6 AM

Running 25:23 intensity: (15:10 @1) + (8:49 @2) + (1:24 @3) 4.73 km (5:22 / km) +19m 5:16 / km
ahr:128 max:158 shoes: Adidas Adizero Adios Boost (3)

Very slow plod around the res.

Running 24:40 intensity: (2:33 @1) + (20:47 @2) + (45 @3) + (35 @4) 5.02 km (4:55 / km) +43m 4:43 / km
ahr:134 max:160 shoes: Adidas Adizero Adios Boost (3)

And ITW after dropping off Grace.
5 PM

Running warm up/down 19:52 intensity: (1:25 @1) + (7:44 @2) + (5:38 @3) + (3:55 @4) + (1:10 @5) 4.42 km (4:30 / km) +45m 4:17 / km
ahr:144 max:171 shoes: Adidas Adizero Adios Boost (3)

Running intervals 30:19 intensity: (5:23 @1) + (10:23 @2) + (9:00 @3) + (5:33 @4) 6.29 km (4:49 / km) +1m 4:49 / km
ahr:142 max:172 shoes: Adidas Adizero Adios Boost (3)

Harriers 300m Parlaufs

Interesting session given how exposed the track is and the storm force south westerly from Bernie. Staying on the track was an effort in itself and times went out the window.

Running warm up/down 10:27 intensity: (2:37 @1) + (7:50 @2) 2.25 km (4:39 / km) +2m 4:38 / km
ahr:131 max:142 shoes: Adidas Adizero Adios Boost (3)

WD - Terrential rain had joined forces with the wind, very pleasant.

Monday Nov 16, 2015 #

7 AM

Strength and Conditioning (Core) 30:40 [0] 0.49 km (1:02:58 / km)
shoes: Inov8 F-lite 195

5 PM

Running 1:14:46 intensity: (16:32 @1) + (57:49 @2) + (25 @3) 16.08 km (4:39 / km) +106m 4:30 / km
ahr:132 max:146 shoes: Inov8 Trailroc 245

Skegby and Link trail to Silverhill and back through Brierly FP.

I have given these shoes plenty of chances but they really aren't comfortable. I'm sure the cushioning is provided by reinforced concrete. Ankles and feet battered by the end. Went straight in the bin before I had chance to change my mind. Really like inov8 O and fell shoes but their cushioning system in the more trail/road shoes is crap.

Sunday Nov 15, 2015 #

11 AM

Running warm up/down 11:46 intensity: (2:31 @1) + (8:27 @2) + (48 @3) 2.4 km (4:54 / km) +50m 4:26 / km
ahr:130 max:155 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 43:58 intensity: (9 @0) + (15 @1) + (28 @2) + (10:03 @3) + (31:01 @4) + (2:02 @5) 10.04 km (4:23 / km) +250m 3:54 / km
ahr:163 max:190 shoes: Adidas Adizero Adios Boost (3)

Matlock Urban race.

More enjoyable than another run from home. Pretty physical, technically some tricky legs but many quite straight forward. Nature of the area. Technically I was pretty rusty at the start but improved as the race progressed.

Running warm up/down 16:17 intensity: (13:24 @1) + (2:53 @2) 2.33 km (6:59 / km) +44m 6:23 / km
ahr:116 max:136 shoes: Adidas Adizero Adios Boost (3)

Saturday Nov 14, 2015 #

8 AM

Running long 1:44:47 intensity: (20:59 @1) + (1:09:30 @2) + (14:18 @3) 20.73 km (5:03 / km) +290m 4:44 / km
ahr:135 max:158 shoes: Inov8 X Talon 190 (2)

Cauldwell, Shining Hill and Thieves Woods. Back home over Coxmoor and Kirkby PT. Hills and mud but feeling increasingly crap.

Friday Nov 13, 2015 #

7 AM

Running 36:20 intensity: (9:33 @1) + (26:26 @2) + (21 @3) 7.2 km (5:03 / km) +71m 4:49 / km
ahr:130 max:145 shoes: Puma Faas 300 V3

Slightly extended ITW.
5 PM

Running 20:10 intensity: (4:08 @1) + (8:32 @2) + (7:30 @3) 4.51 km (4:28 / km) +166m 3:47 / km
ahr:137 max:153 shoes: Puma Faas 300 V3

HFW

Thursday Nov 12, 2015 #

5 AM

Running 48:07 intensity: (5:02 @1) + (31:46 @2) + (11:19 @3) 10.39 km (4:38 / km) +115m 4:23 / km
ahr:137 max:157 slept:3.25 shoes: Puma Faas 300 V3

Couldn't sleep. It was was gone half one by the time I dropped off and was re woken at ten to two by Grace. Managed some sleep before Grace woke my up again at 5. Grace quickly went back to sleep, I didn't so just after half five thought I may as well do something productive.
6 AM

Strength and Conditioning 25:00 [1]
shoes: Inov8 F-lite 195

Ankle, hip, glute, calf, Achilles strengthening after I got back.

Wednesday Nov 11, 2015 #

6 AM

Strength and Conditioning (Circuits) 37:04 intensity: (36:30 @1) + (34 @2) 0.0 km
ahr:104 max:131 shoes: Inov8 F-lite 195

5 PM

Note

Had left Brum, where I was working for the day, to get back in time for a 45-60min recovery run before I had to look after Grace while Amy is on her night course. Network Rail made sure that didn't happen though.

Tuesday Nov 10, 2015 #

7 AM

Running 24:46 intensity: (6:36 @1) + (16:28 @2) + (1:42 @3) 5.0 km (4:57 / km) +54m 4:42 / km
ahr:137 weight:67.9kg shoes: Adidas Adizero Adios Boost (3)

Commute in. HR Strap needs new battery, was going metal at the start.
5 PM

Running warm up/down 16:36 intensity: (5:18 @1) + (11:18 @2) 3.33 km (4:59 / km) +176m 3:57 / km
ahr:128 max:142 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running Drills warm up/down 4:22 [1] 0.38 km (11:22 / km) +1m 11:14 / km
ahr:109 max:123 shoes: Adidas Adizero Adios Boost (3)

Running intervals 23:39 intensity: (1:04 @1) + (2:05 @2) + (7:32 @3) + (12:51 @4) + (7 @5) 5.28 km (4:29 / km) +1m 4:28 / km
ahr:157 max:174 shoes: Adidas Adizero Adios Boost (3)

3 x 400m (60s)
4 x 400m (50s)
4 x 400m (40s)
1 x 400m

Wind was pretty strong tonight so was pleased to be ticking them off typically in 71-73s. Managed to keep the same pace with less recoveries. First time without calf issues for a long time. S&C is doing its job but need to keep it up this time.

Running warm up/down 19:33 intensity: (8:52 @1) + (10:41 @2) 3.84 km (5:06 / km)
ahr:128 max:136 shoes: Adidas Adizero Adios Boost (3)

Monday Nov 9, 2015 #

6 AM

Strength and Conditioning 23:34 [1]
ahr:73 max:101 shoes: Puma Faas 300 V3

7 AM

Running 24:13 intensity: (3:24 @1) + (16:57 @2) + (3:52 @3) 4.76 km (5:05 / km) +52m 4:49 / km
ahr:136 max:156 shoes: Puma Faas 300 V3

5 PM

Running 59:34 intensity: (2:44 @1) + (42:42 @2) + (14:08 @3) 13.27 km (4:29 / km) +307m 4:01 / km
ahr:139 max:149 shoes: Nike Flyknit Lunar 2

Breezy run back from Newstead station through the Abbey and along A60 and MARR.

Sunday Nov 8, 2015 #

11 AM

Running warm up/down 8:24 intensity: (2:49 @1) + (3:45 @2) + (1:50 @3) 1.68 km (5:00 / km) +21m 4:42 / km
ahr:133 max:157 shoes: Inov8 ORoc 280 (3)

Orienteering race 51:39 intensity: (1:19 @1) + (23 @2) + (19:26 @3) + (30:31 @4) ** 10.56 km (4:53 / km) +45m 4:47 / km
ahr:157 max:171 spiked:20/23c shoes: Inov8 ORoc 280 (3)

Brown course at Thoresby

Main error was trusting the vegetation 16-17. Stuck in head high bracken and brambles with white forest on the map. Lost 1:45-2 mins here. Otherwise, I think I lost 1 min on the long leg by missing the path I wanted so running further, overshot 10 and a couple of small bearing errors at the end. Some parts of the forest a quite nice, others terrible. Could do with the bracken being down a bit more.

Running warm up/down 7:53 intensity: (1:55 @1) + (5:58 @2) 1.39 km (5:41 / km) +2m 5:38 / km
ahr:130 max:139 shoes: Inov8 ORoc 280 (3)

Saturday Nov 7, 2015 #

12 PM

Running 1:55:00 intensity: (7:09 @1) + (1:06:47 @2) + (39:40 @3) + (1:24 @4) 23.45 km (4:54 / km) +296m 4:37 / km
ahr:140 max:162 weight:67.9kg shoes: Inov8 X Talon 190 (2)

Pit Tip, Thieves and Harlow. Plenty of mud and puddles, Maun Flooded. Arch of left foot aching towards the end; could have been minimal shoes of a hard surface though over last few kms.

Friday Nov 6, 2015 #

Note
(rest day)

Thursday Nov 5, 2015 #

7 AM

Running 36:16 intensity: (4:36 @1) + (30:15 @2) + (1:25 @3) 7.25 km (5:00 / km) +11m 4:58 / km
ahr:133 max:150 weight:68.1kg shoes: Puma Faas 300 V3

Morning jog around the res. Felt very sluggish.
1 PM

Strength and Conditioning 40:31 [1]
shoes: Inov8 F-lite 195

Advantage of working from home; I can structure training better with lunch time S&C.
6 PM

Running hills (XC) 1:05:40 intensity: (29:40 @1) + (21:55 @2) + (12:37 @3) + (1:28 @4) 11.34 km (5:47 / km) +180m 5:22 / km
ahr:132 max:162 shoes: Inov8 X Talon 190 (2)

Easy jogging to and from Kirkby Pit Tip.

6 x 1 min reps on the steadier eastern hill

Jog across to the steep muddy/grassy slope on the western hill for

8 x 30 sec reps

Recoveries were all jogs back.

Had a small back of left over Haribo (trick or treaters) before to keep energy up but instead it just made me feel sick for the whole session.

Wednesday Nov 4, 2015 #

6 AM

Strength and Conditioning 39:05 intensity: (27:37 @1) + (11:10 @2) + (18 @3)
ahr:115 max:146 weight:67.4kg shoes: Inov8 F-lite 195

Circuits
7 AM

Running 23:37 intensity: (1:27 @1) + (8:41 @2) + (13:29 @3) 5.01 km (4:43 / km) +44m 4:31 / km
ahr:142 max:155 shoes: Puma Faas 300 V3

ITW. Felt hard work.
5 PM

Running 20:51 intensity: (1:47 @1) + (10:25 @2) + (8:39 @3) 4.5 km (4:38 / km) +164m 3:55 / km
ahr:141 max:154 shoes: Nike Flyknit Lunar 2

HFW

Tuesday Nov 3, 2015 #

6 AM

Running 52:52 intensity: (4:26 @1) + (35:06 @2) + (13:20 @3) 11.33 km (4:40 / km) +57m 4:33 / km
ahr:138 max:152 shoes: Adidas Adizero Adios Boost (3)

Res and ITW
5 PM

Running 1:03:03 intensity: (14:05 @1) + (17:01 @2) + (11:38 @3) + (20:19 @4) 14.5 km (4:21 / km) +74m 4:14 / km
ahr:144 max:171 shoes: Adidas Adizero Adios Boost (3)

Harriers mile reps

4 x 1mile threshold with ~400m jogs. 5:26, 5:30, 5:28, 5:22.

Felt massively tired today so surprised how decent I felt during the session.

Monday Nov 2, 2015 #

6 AM

Strength and Conditioning 32:00 [1]
weight:67.3kg shoes: Inov8 F-lite 195

Core
7 AM

Running 23:55 intensity: (46 @1) + (6:00 @2) + (17:09 @3) 5.0 km (4:47 / km) +25m 4:40 / km
ahr:146 max:154 shoes: Sketchers Go Run 2

ITW - Cold and foggy, got quite damp as a consequence.
5 PM

Running hills 47:37 intensity: (11:02 @1) + (30:50 @2) + (5:45 @3) 8.52 km (5:36 / km) +140m 5:10 / km
ahr:134 max:154 shoes: Sketchers Go Run 2

HFW with 2 sets of hill sprints with easy jogging on the hills in between. Feeling pretty knackered towards the end.

Sunday Nov 1, 2015 #

Event: Red Bull Robin Hood
 
11 AM

Running warm up/down 7:02 intensity: (3:47 @1) + (2:26 @2) + (49 @3) 0.86 km (8:12 / km)
ahr:123 max:148 shoes: Inov8 X Talon 190 (2)

Orienteering race 1:10:11 intensity: (9 @1) + (8 @2) + (1:59 @3) + (38:58 @4) + (28:57 @5) ** 14.86 km (4:43 / km) +155m 4:29 / km
ahr:172 max:180 spiked:31/31c shoes: Inov8 X Talon 190 (2)

Robin Hood Red Bull

Pack split almost from the start and was on my own from shortly after 3. Realised soon after I wasn't going to get them all and worked out which ones I could potentially drop. In the end I dropped the four at the far south west end and the one on its own towards the east. Nailed 5 out of 6 challenges. No way I was going to do the balance beam, pleasantly surprised to scale the 3m rope, bullseye on first arrow in archery, and just squeezed the last onion through the hole on the final sling shot - that was the difference between getting the podium and not. 2nd place overall. Think I got most controls but Jamie (1st) and Ben (3rd) I think both completed all challenges. With better planning I could have picked up one or two more controls but was well planned by Andy and difficult to work out how many you could feasibly get.

Running warm up/down 8:48 intensity: (5:41 @1) + (3:07 @2) 1.5 km (5:52 / km) +2m 5:49 / km
ahr:126 max:141 shoes: Inov8 X Talon 190 (2)

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