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Training Log Archive: Rich

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running10 7:25:51 59.32(7:31) 95.46(4:40) 784
  Strength and Conditioning2 1:30:00
  Running Drills1 3:26 0.19(17:53) 0.31(11:07) 2
  Total10 8:59:17 59.51 95.77 786
  [1-5]10 8:52:43

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

10 AM

Running warm up/down 11:40 intensity: (53 @0) + (2:18 @1) + (4:48 @2) + (3:41 @3) 2.02 km (5:46 / km) +5m 5:42 / km
ahr:129 max:151 shoes: Brooks Mach 15

Running race (XC) 25:30 intensity: (12 @1) + (4 @2) + (8 @3) + (10:05 @4) + (15:01 @5) 7.02 km (3:38 / km) +28m 3:34 / km
ahr:169 max:176 shoes: Brooks Mach 15

Chaddesdon Booths XC

Bit of a Threshold effort as I was heavy legged from a combo of the long run and hours body pump in the last two days. Sat in for a comfortable first lap and went through half way with a big pack of around 15 covering places from 3rd. Started to split after this and I found myself cruising in the second group but with nothing to get into the first group. Got myself a bit of space ahead for the river crossing towards the end as I knew I can stride through them and gain lots of ground, which is how it happened and had a little sprint finish to take 9th. 3rd was <100m ahead so was happy knowing on fresher legs I would have been at the opposite end of this group at least.

Running warm up/down 14:54 intensity: (12 @0) + (7:21 @1) + (7:08 @2) + (13 @3) 2.72 km (5:29 / km)
ahr:125 max:140 shoes: Brooks Mach 15

Saturday Nov 11, 2017 #

3 PM

Running long 1:58:42 intensity: (25 @0) + (16:04 @1) + (1:24:58 @2) + (17:15 @3) 25.38 km (4:41 / km) +240m 4:28 / km
ahr:132 max:149 shoes: Skechers Gomeb Speed 3

Trails until the light had gone. Up the Skegby trail and through Pleasley Vale to follow public footpaths for a loop around Shirebrook Wood. Then map memory to get my onto Oxclose Wood and then home via the MARR and Eastfield Side.

Friday Nov 10, 2017 #

7 AM

Running 7:44 intensity: (57 @2) + (5:27 @3) + (1:20 @4) 1.58 km (4:54 / km) +24m 4:33 / km
ahr:147 max:160 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 1:00:00 [1]
shoes: NB Fresh Foam Zante V2

Running 3:38 intensity: (10 @0) + (1:48 @1) + (1:07 @2) + (33 @3) 0.76 km (4:48 / km) +2m 4:44 / km
ahr:126 max:146 shoes: NB Fresh Foam Zante V2

Running 9:03 intensity: (17 @0) + (19 @1) + (2:40 @2) + (3:34 @3) + (2:13 @4) 2.04 km (4:26 / km)
ahr:143 max:164 shoes: NB Fresh Foam Zante V2

5 PM

Running 34:40 intensity: (47 @0) + (1:42 @1) + (17:35 @2) + (13:44 @3) + (52 @4) 7.79 km (4:27 / km) +57m 4:18 / km
ahr:137 max:159 shoes: NB Fresh Foam Zante V2

Thursday Nov 9, 2017 #

Note
(rest day)

Bad nights sleep and by the time I had got home from Brum and been to Grace's parents' evening I just wanted to eat and rest.

Wednesday Nov 8, 2017 #

7 AM

Running 24:16 intensity: (42 @0) + (1:08 @1) + (17:31 @2) + (4:55 @3) 4.99 km (4:52 / km) +35m 4:42 / km
ahr:134 max:145 shoes: NB Fresh Foam Zante V2

12 PM

Running 36:13 intensity: (1:00 @0) + (1:42 @1) + (32:27 @2) + (1:04 @3) 8.01 km (4:31 / km) +9m 4:30 / km
ahr:130 max:142 shoes: NB Fresh Foam Zante V2

Out for easy lunch time leg stretch on the Embankment. Beautiful day.
5 PM

Running 26:18 intensity: (1:04 @0) + (13:50 @1) + (11:24 @2) 5.04 km (5:13 / km) +168m 4:29 / km
ahr:123 max:139 shoes: NB Fresh Foam Zante V2

Tuesday Nov 7, 2017 #

6 PM

Running warm up/down 15:58 intensity: (24 @0) + (21 @1) + (7:00 @2) + (8:13 @3) 3.47 km (4:36 / km) +34m 4:23 / km
ahr:137 max:152 shoes: Adidas Adizero Adios Boost (4)

Running Drills warm up/down 3:26 intensity: (1:44 @1) + (1:42 @2) 0.31 km (11:07 / km) +2m 10:46 / km
ahr:125 max:138 shoes: Adidas Adizero Adios Boost (4)

Running intervals 25:11 intensity: (1:07 @1) + (2:45 @2) + (5:09 @3) + (12:21 @4) + (3:49 @5) 5.32 km (4:44 / km) +1m 4:44 / km
ahr:156 max:174 shoes: Adidas Adizero Adios Boost (4)

12 x 400m (60)

Cold wet, dark and miserable evening. The track was piss wet through and a bit slippy slidy. 69/70s.

Running warm up/down 18:47 intensity: (1 @0) + (3:05 @1) + (15:33 @2) + (8 @3) 3.82 km (4:55 / km) +2m 4:54 / km
ahr:129 max:140 shoes: Adidas Adizero Adios Boost (4)

Monday Nov 6, 2017 #

7 AM

Running 27:14 intensity: (5:49 @1) + (21:25 @2) 5.73 km (4:45 / km) +74m 4:28 / km
ahr:111 max:139 shoes: NB Fresh Foam Zante V2

5 PM

Running 46:03 intensity: (39 @0) + (4:34 @1) + (34:45 @2) + (6:05 @3) 9.79 km (4:42 / km) +105m 4:28 / km
ahr:133 max:151 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 30:00 [1]

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