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Training Log Archive: Rich

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Running8 5:04:17 38.05(8:00) 61.23(4:58) 691
  Strength and Conditioning3 1:25:06 0.4 0.65 1
  Orienteering1 46:30 7.4(6:17) 11.92(3:54) 23
  Total10 7:15:53 45.86 73.8 715
  [1-5]10 6:50:09
averages - weight:66.1kg

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Sunday Aug 20, 2017 #

11 AM

Running warm up/down 9:45 intensity: (19 @0) + (47 @1) + (4:40 @2) + (3:27 @3) + (32 @4) 2.04 km (4:46 / km)
ahr:136 max:161 shoes: Adidas Adizero Adios Boost (4)

Orienteering race 46:30 intensity: (6 @0) + (14 @1) + (6 @2) + (23 @3) + (44:36 @4) + (1:05 @5) 11.92 km (3:54 / km) +23m 3:52 / km
ahr:164 max:171 shoes: Adidas Adizero Adios Boost (4)

Lincoln city race. Was in some residential suburbs and was pretty (very) straight forward. There was one trickier leg with a blocked route that I failed to spot and lost 1min. Otherwise I think I took the best route on each control as there was so much time to plan ahead. Never felt fast and tired a lot. Glutes and hammies were noticeably tightening/fatiguing.

Tonight my back is feeling quite tight and sore.

http://www.log.routegadget.co.uk/rg2/#85&course=1&...

Running warm up/down 11:23 intensity: (10 @0) + (6:59 @1) + (4:07 @2) + (7 @3) 2.02 km (5:39 / km) +3m 5:36 / km
ahr:123 max:145 shoes: Adidas Adizero Adios Boost (4)

Saturday Aug 19, 2017 #

2 PM

Running long 1:30:51 intensity: (58 @0) + (8:10 @1) + (30:18 @2) + (42:12 @3) + (9:07 @4) + (6 @5) 18.63 km (4:53 / km) +320m 4:29 / km
ahr:140 max:170 weight:66.1kg shoes: Asics Gel - Fuji Racer 3

Target was 90mins and took in some hills en route. Started to feel pretty tired at the end so 90mins was about right. Listening to the Forest match again - good 2-1 win against boro.

Friday Aug 18, 2017 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 26:56 intensity: (1:14 @0) + (2:52 @1) + (4:19 @2) + (18:31 @3) 5.51 km (4:53 / km) +48m 4:41 / km
ahr:140 max:153 shoes: NB Fresh Foam Zante V2

ITW
7 PM

Running 24:32 intensity: (34 @0) + (1:16 @1) + (5:34 @2) + (17:08 @3) 5.0 km (4:54 / km) +165m 4:13 / km
ahr:139 max:152 shoes: NB Fresh Foam Zante V2

HFW

Thursday Aug 17, 2017 #

6 PM

Running 45:01 intensity: (58 @0) + (12:38 @1) + (27:54 @2) + (3:31 @3) 9.04 km (4:59 / km) +66m 4:48 / km
ahr:129 max:151 shoes: Skechers Gomeb Speed 3

Work has been hideous this week and I have not slept well partly as a result of this. Got up in the middle of the night after lying awake for a couple of hour and did a mindfulness video which helped my relax and soon went off once back in bed.

I went for a plod when I got back home up the Tevie trail. I felt okish considering tiredness at the start but after ~20mins I really started to hit the wall so I soon turned for home. Had to walk a couple of times but once I hit the road my pride kept me moving.

Wednesday Aug 16, 2017 #

6 AM

Strength and Conditioning 30:00 [1]

S&C and mileage build up current goals. I know that if I do not get strength in my glutes, hammies and core I will get bio-mechanical injuries/issues again.

Tuesday Aug 15, 2017 #

6 PM

Running warm up/down 11:00 intensity: (1:51 @0) + (1:18 @1) + (6:12 @2) + (1:39 @3) 2.11 km (5:13 / km) +1m 5:12 / km
ahr:126 max:152 shoes: Adidas Adizero Adios Boost (4)

Running tempo 28:51 intensity: (54 @0) + (5:21 @1) + (2:38 @2) + (3:24 @3) + (16:01 @4) + (33 @5) 5.82 km (4:57 / km) +1m 4:57 / km
ahr:147 max:171 shoes: Adidas Adizero Adios Boost (4)

Harriers track session. Was running late so by the time I had finished my warm up I had missed the first two (800m) reps. Was a T session tonight and sat with the fastest group (that are a little slower than I normally am) but the first rep was feeling pretty uncomfortable on my lower back strain. Dropped back another group for the rest and this felt much better and very comfortable. Felt better as the session went on. Was doing ~2:45s and did 7.

Running warm up/down 9:39 intensity: (6 @0) + (40 @1) + (7:16 @2) + (1:37 @3) 2.04 km (4:44 / km) +1m 4:43 / km
ahr:133 max:145 shoes: Adidas Adizero Adios Boost (4)

Monday Aug 14, 2017 #

6 AM

Strength and Conditioning 35:06 intensity: (17:26 @0) + (17:09 @1) + (31 @2) 0.65 km (54:00 / km) +1m 53:35 / km
ahr:96 max:126

Circuits. Stopped short as I was feeling completed screwed again.

Running 24:56 intensity: (47 @0) + (1:04 @1) + (22:17 @2) + (48 @3) 4.77 km (5:13 / km) +51m 4:58 / km
ahr:131 max:143 shoes: NB Fresh Foam Zante V2

Plod ITW.
5 PM

Running 21:23 intensity: (21 @0) + (3:09 @1) + (16:13 @2) + (1:40 @3) 4.25 km (5:02 / km) +35m 4:50 / km
ahr:130 max:145 shoes: NB Fresh Foam Zante V2

Plod home.

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