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Training Log Archive: Rich

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  Running11 8:44:56 69.68(7:32) 112.15(4:41) 1217
  Orienteering3 3:03:09 15.62(11:44) 25.13(7:17) 59935 /36c97%
  Strength and Conditioning3 1:35:00
  Flexibility2 25:00
  Cross Training2 10:00
  Total18 13:58:05 85.3 137.28 181635 /36c97%
  [1-5]17 13:14:27
averages - sleep:7.3 weight:66.9kg

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MoTuWeThFrSaSu

Sunday Jan 29, 2012 #

10 AM

Orienteering 1:39:55 intensity: (6:02 @0) + (46:25 @1) + (33:58 @2) + (13:30 @3) *** 13.35 km (7:29 / km) +300m 6:44 / km
ahr:121 max:158 spiked:17/17c slept:8.0 shoes: Inov8 X Talon 212 (3)

With EMJOS again this time at the southern end of rifle ranges. Hanging, shadowing, collecting etc.

Saturday Jan 28, 2012 #

10 AM

Orienteering 34:07 intensity: (2:03 @0) + (5:53 @1) + (15:27 @2) + (10:44 @3) *** 4.77 km (7:09 / km) +96m 6:30 / km
ahr:136 max:155 spiked:8/8c slept:8.5 weight:66.9kg shoes: Inov8 X Talon 212 (3)

Control hanging for the junior squad on rifle ranges. Nice bit cold morning.
12 PM

Orienteering 49:07 intensity: (1:11 @0) + (2:35 @1) + (15:28 @2) + (29:53 @3) *** 7.01 km (7:01 / km) +203m 6:07 / km
ahr:135 max:174 spiked:10/11c shoes: Inov8 X Talon 212 (3)

A steady run around a couple of exercises when the opportunity arose and then a bit odd control collecting.

Friday Jan 27, 2012 #

7 AM

Running 38:05 intensity: (14 @0) + (22 @1) + (2:30 @2) + (25:36 @3) + (9:23 @4) 8.57 km (4:27 / km) +50m 4:19 / km
ahr:152 max:166 slept:6.0 shoes: Nike Air Pegasus+ 28

ITW from Nuttall
5 PM

Running 59:40 intensity: (31 @0) + (3:11 @1) + (53:10 @2) + (2:48 @3) 11.16 km (5:21 / km) +135m 5:02 / km
ahr:136 max:149 shoes: Nike Air Pegasus+ 28

HFW (Hucknall). Heavy bag, legs even heavier. I have run one too many I think and would have been better resting.
C • rest 1

Thursday Jan 26, 2012 #

7 AM

Running 22:30 [2] 4.6 km (4:53 / km) +65m 4:34 / km
slept:7.5 shoes: Nike Air Pegasus+ 28

ITW
1 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning (Core & Plyometrics) 30:00 intensity: (20:00 @1) + (10:00 @3)

5 PM

Running 12:14 intensity: (19 @0) + (4 @1) + (9:38 @2) + (2:13 @3) 2.6 km (4:42 / km) +20m 4:32 / km
ahr:142 max:150 shoes: Nike Air Pegasus+ 28

HFW - the last time for this one. Moving into new offices down by the canal tomorrow. Nearest licensed establishment for a Friday lunch time pint at the new place...Hooters! :)

Running intervals 1:20:05 intensity: (1:45 @0) + (8:29 @1) + (28:23 @2) + (39:08 @3) + (2:20 @4) 18.08 km (4:26 / km) +330m 4:04 / km
ahr:142 max:162 weight:66.2kg shoes: Nike Air Pegasus+ 28

Down to the Castlewood for the Harriers hills session pretty short hills (~200m). ran it continuous at race pace with jog recoveries so a fairly informal fartlek session. Not a session that will turn you into a world beater but good for mileage and was still feeling decent towards the end so went for a longer warm down.

Wednesday Jan 25, 2012 #

7 AM

Running 39:45 intensity: (32 @0) + (56 @1) + (6:36 @2) + (31:41 @3) 8.6 km (4:37 / km) +50m 4:30 / km
ahr:147 max:158 slept:7.0 shoes: Inov8 Road-X 233

ITW from Nuttall again. Everything aching.
5 PM

Running 1:18:40 intensity: (33 @0) + (1:20 @1) + (32:21 @2) + (44:20 @3) + (6 @4) 17.05 km (4:37 / km) +70m 4:31 / km
ahr:144 max:159 shoes: Inov8 Road-X 233

Met Amy at 6:30 from Boots to drive her home as her back was quite painful again so ran down their from work with a loop out to the Trent with a few efforts sprinkled in and a loop out and around the Uni. A bit of a route choice error coming back across to the canal. Nice change, feeling ok and carrying a pretty full bag.

Tuesday Jan 24, 2012 #

7 AM

Running 25:43 intensity: (37 @0) + (1:23 @1) + (19:54 @2) + (3:49 @3) 4.91 km (5:14 / km) +71m 4:53 / km
ahr:139 max:152 slept:7.0 shoes: Inov8 Roclite 319

ITW, shite weather.
12 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning (Core) 30:00 [1]

5 PM

Running intervals 12:54 intensity: (44 @0) + (9:13 @1) + (2:57 @2) 2.66 km (4:51 / km) +45m 4:28 / km
ahr:127 max:148 shoes: Inov8 Roclite 319

HFW
6 PM

Running intervals 1:10:44 intensity: (1:20 @0) + (4:33 @1) + (31:03 @2) + (7:21 @3) + (26:27 @4) 16.27 km (4:21 / km) +86m 4:14 / km
ahr:146 max:172 shoes: Nike Air Pegasus+ 28

Legs feeling pretty heavy but managed to grind this one out. Jog out with the Harriers to Oddicroft Lane for 5 x 1 mile (supposedly @ T) on the marked route (400m jog recovery) rather than partaking in the 200m efforts the others were doing. After a few drills and some stretching pulled out:

5:33 - 162/166
5:30 - 161/169
5:29 - 165/170
5:28 - 165/172
5:29 - 163/171

My heavy legs were stopping me from getting my HR up and was only hitting T at the end though was feeling a little better as I started each one. Reasonable splits anyway, an improvement on last time and wasn't hitting T. A couple of seconds off a full set of negative splits. Had to stretch out my calves a few times between efforts. Some freshening and anaerobic development and I'm sure I'll be flying.
8 PM

Flexibility 20:00 [0]

Monday Jan 23, 2012 #

7 AM

Running 38:34 intensity: (1:14 @0) + (4:10 @1) + (12:17 @2) + (20:49 @3) + (4 @4) 8.6 km (4:29 / km) +51m 4:21 / km
ahr:141 max:164 shoes: Inov8 Road-X 233

ITW from the Nuttall Island where Amy dropped me off.
1 PM

Strength and Conditioning (Circuits) 35:00 [3]

Flexibility 5:00 [0]

5 PM

Running 46:02 intensity: (1:33 @0) + (28:23 @1) + (7:47 @2) + (8:19 @3) 9.05 km (5:05 / km) +244m 4:29 / km
ahr:132 max:155 weight:67.6kg shoes: Inov8 Roclite 319

HFW (Newstead). Clear and cold night, felt heavy legged but otherwise ok for the first 15mins but then I started feeling awful for the next 15 and struggled on, felt ok again for the last 15mins. IBS playing up for the first time in a while - the low fat yoghurt I had at lunch must have contained fructose I think.

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