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Training Log Archive: Rich

In the 7 days ending Feb 1, 2015:

activity # timemileskm+m
  Running13 8:32:49 69.14(7:25) 111.26(4:37) 897
  Orienteering2 1:43:48 12.98(8:00) 20.89(4:58) 227
  Strength and Conditioning2 1:30:55
  Running Drills1 5:04 0.41(12:29) 0.65(7:46) 1
  Total15 11:52:36 82.52 132.81 1125
  [1-5]15 11:52:33

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MoTuWeThFrSaSu

Sunday Feb 1, 2015 #

11 AM

Running warm up/down 12:44 intensity: (2:10 @1) + (8:41 @2) + (1:53 @3) 2.68 km (4:45 / km) +28m 4:31 / km
ahr:133 max:148 shoes: Inov8 X Talon 212 (4)

Orienteering long 1:37:09 intensity: (1:22 @1) + (10:43 @2) + (1:08:44 @3) + (16:20 @4) 19.73 km (4:55 / km) +210m 4:41 / km
ahr:152 max:171 shoes: Inov8 X Talon 212 (4)

1 PM

Orienteering warm up/down 6:39 intensity: (5:45 @1) + (54 @2) 1.16 km (5:44 / km) +17m 5:20 / km
ahr:123 max:130 shoes: Inov8 X Talon 212 (4)

Saturday Jan 31, 2015 #

1 PM

Running 1:14:41 intensity: (15:04 @1) + (27:49 @2) + (9:56 @3) + (21:52 @4) 16.69 km (4:28 / km) +69m 4:23 / km
ahr:142 max:168 shoes: Adidas Adizero Adios Boost (2)

Friday Jan 30, 2015 #

7 AM

Running 23:57 intensity: (2:32 @1) + (12:33 @2) + (8:52 @3) 5.06 km (4:44 / km) +29m 4:36 / km
ahr:138 max:149 shoes: Inov8 X Talon 212 (4)

ITW - on the trails so I could run in the snow which was better than the ice on the pavements. Calves, upper back and shoulders still quite sore but a beautiful crisp, cold and clear morning; wrapped up warm.
5 PM

Running 41:31 intensity: (7:02 @1) + (24:33 @2) + (5:07 @3) + (4:49 @4) 8.13 km (5:06 / km) +173m 4:37 / km
ahr:135 max:173 shoes: Sketchers Go Run 2

Thursday Jan 29, 2015 #

7 AM

Running 17:02 intensity: (5:42 @1) + (11:20 @2) 3.51 km (4:51 / km) +55m 4:30 / km
ahr:129 max:141 shoes: Brooks Pure Grit

Alarm went off at 6:20am for an early run. Quick check of the body - was aching massively from mileage, intervals and S&C the last couple of days so a bit more sleep. Then overlay until gone 7:05 so it was a rush and ended having to run to Sutton Parkway again.
5 PM

Running 43:45 intensity: (25:12 @1) + (8:58 @2) + (4:19 @3) + (5:16 @4) 9.15 km (4:47 / km) +34m 4:42 / km
ahr:130 max:162 shoes: Brooks Pure Grit

Achy and tired plus missed the train. Ran out to the embankment while waiting for the next one and included a tempo effort, which was hard work. Pavements were all iced over and lethal, particularly once off the train and back in Ashfield. Quick stop off at Aldi to get mince and then home.

Wednesday Jan 28, 2015 #

6 AM

Strength and Conditioning 59:19 intensity: (44:04 @1) + (15:15 @2)
ahr:116 max:141 shoes: Inov8 F-lite 195

7 AM

Running 20:57 intensity: (4:31 @1) + (15:26 @2) + (1:00 @3) 4.19 km (5:00 / km) +58m 4:41 / km
ahr:131 max:148 shoes: Sketchers Go Run 2

Left home for station, realised I had forgot my wallet. Back home for wallet, then didn't have the time to run to Kirkby Station so had to get on at Sutton instead.
1 PM

Running 48:01 intensity: (1 @0) + (47 @1) + (24:01 @2) + (23:12 @3) 11.6 km (4:08 / km) +15m 4:07 / km
ahr:143 max:149 shoes: Sketchers Go Run 2

Lunch time cruise. Headwind up the canal was brutal, but enjoyable down sections of the Trent. New record VO2 max (65) on my watch suggests I am moving in the right direction, which is further indication that I still having quite shifted my cold and its affecting me at the top end.
5 PM

Running 40:31 intensity: (2 @0) + (2:49 @1) + (31:12 @2) + (6:28 @3) 8.72 km (4:39 / km) +165m 4:15 / km
ahr:136 max:157 shoes: Sketchers Go Run 2

Off the train at Newstead into a blizzard. No pleasant for the first 2-3km, I was freezing, but ok once it had stopped though a bit slippy. Pretty hungry and low on energy by the end.

Tuesday Jan 27, 2015 #

7 AM

Running 41:30 intensity: (17 @1) + (28:25 @2) + (12:48 @3) 9.0 km (4:37 / km) +38m 4:31 / km
ahr:141 max:152 shoes: Sketchers Go Run 2

Easy morning jog trails res and sutton lawn.
6 PM

Running warm up/down 18:57 intensity: (4:24 @1) + (13:55 @2) + (38 @3) 4.02 km (4:43 / km) +33m 4:32 / km
ahr:132 max:147 shoes: Sketchers Go Run 2

Running Drills warm up/down 5:04 intensity: (2:55 @1) + (2:09 @2) 0.65 km (7:46 / km) +1m 7:42 / km
ahr:121 max:138 shoes: Adidas Adizero Adios Boost (2)

Running intervals 25:05 intensity: (2:44 @1) + (4:14 @2) + (5:23 @3) + (12:44 @5) 5.34 km (4:42 / km) +1m 4:41 / km
ahr:152 max:170 shoes: Adidas Adizero Adios Boost (2)

Harriers Track intervals

12 x 400m with 60s recoveries

69-70s mostly. Legs felt good, lungs working overtime again. Still feel like something is holding me back - sure I normally run these a couple of seconds quicker.

Running warm up/down 17:53 intensity: (4:26 @1) + (11:37 @2) + (1:50 @3) 3.76 km (4:46 / km)
ahr:133 max:149 shoes: Adidas Adizero Adios Boost (2)

Jog home, still feeling fairly fresh.

Monday Jan 26, 2015 #

6 AM

Strength and Conditioning 31:36 intensity: (26:17 @1) + (5:19 @2)
ahr:117 max:141 shoes: Inov8 F-lite 195

Running 23:42 intensity: (2:11 @1) + (16:44 @2) + (4:47 @3) 5.22 km (4:32 / km) +61m 4:17 / km
ahr:137 max:148 shoes: Sketchers Go Run 2

5 PM

Running 1:02:33 intensity: (6:24 @1) + (47:21 @2) + (6:58 @3) + (1:47 @4) + (3 @5) 14.2 km (4:24 / km) +138m 4:12 / km
ahr:137 max:175 shoes: Sketchers Go Run 2

Easy road run. Sutton Rd to Mansfield, Nott'm Road, MARR then across to Station Road, into Sutton and the home along Mansfield Road and East Field Side. Uneventful.

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