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Training Log Archive: loobey

In the 30 days ending Nov 30, 2021:

activity # timemileskm+m
  Running17 13:37:31 95.79(8:32) 154.17(5:18) 2276
  Cycling6 4:00:00
  Strength & Conditioning6 3:40:00
  Orienteering3 1:07:17 6.15(10:56) 9.9(6:48) 33
  Total29 22:24:48 101.95 164.07 2309
  [1-5]23 18:23:22

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Tuesday Nov 30, 2021 #

5 PM

Running (Warm Up) 11:51 intensity: (17 @1) + (32 @2) + (11:02 @3) 2.42 km (4:54 / km)
ahr:141 max:150 shoes: Mizuno Wave Rider 24 - Blue

Running intervals 23:32 intensity: (12 @0) + (12 @1) + (7:22 @2) + (12:18 @3) + (3:15 @4) + (13 @5) 4.6 km (5:07 / km) +2m 5:06 / km
ahr:148 max:178 shoes: Mizuno Wave Rider 24 - Blue

10x 400m (1min) with Hallamshire Harriers

Supposed to be longer, threshold type session so went in with the vague plan of doing about 15 at 90sec. But not really sure what my current fitness is.
The girls set off really fast and went through the first 400 in 78. But turns out they were just running too fast and only doing 10, so they slowly came back to me as I was consistently doing 84s.
Quite amusing at the end of each 400 as I was feeling fine and ready to go and they were bent over double and out of breath.

Probably should have done a few more but wasn't really sure what to do as I had been running faster than I probably should be for this sort of session and first time back at the track in forever. Will try and go in with a better plan next week now that I know the situation.

Running (Warm Down) 10:26 intensity: (2 @1) + (28 @2) + (9:43 @3) + (13 @4) 1.86 km (5:37 / km)
ahr:156 max:171 shoes: Mizuno Wave Rider 24 - Blue

Monday Nov 29, 2021 #

Note
(rest day)

2 hours walk to/from work.
Too much snow for cycling.

Sunday Nov 28, 2021 #

2 PM

Running 1:00:00 intensity: (28 @1) + (2:44 @2) + (54:16 @3) + (2:32 @4) 10.38 km (5:47 / km) +198m 5:17 / km
ahr:152 max:174 shoes: VJ XTRM 2

Standard Rivelin

Snowing quite heavily which was very pretty and provided a grippy layer over the treacherous ice underneath.

Saturday Nov 27, 2021 #

3 PM

Running 57:11 intensity: (20 @1) + (29 @2) + (42:47 @3) + (10:52 @4) + (2:43 @5) 11.37 km (5:02 / km) +129m 4:46 / km
ahr:158 max:190 shoes: VJ XTRM 2

Loxley in the slush with Jonny

Friday Nov 26, 2021 #

4 PM

Strength & Conditioning 45:00 [1]

AB&T

Thursday Nov 25, 2021 #

Cycling (Commute) 40:00 [0]

6 PM

Running (Warm Up) 9:54 intensity: (20 @1) + (1:52 @2) + (7:42 @3) 1.76 km (5:38 / km) +49m 4:56 / km
ahr:138 max:147 shoes: Asics Gel-Kayano 25

Running race 36:35 intensity: (57 @2) + (17:36 @3) + (11:46 @4) + (6:16 @5) 7.3 km (5:01 / km) +337m 4:04 / km
ahr:161 max:192 shoes: Asics Gel-Kayano 25

Springvale Spirals

That was the toughest thing I've done in a while! Really struggling on hills 3-5 but got going a bit on the final flatter ones.

Left arch quite sore the last 2 days.

Running (Warm Down) 9:55 intensity: (47 @2) + (5:54 @3) + (2:57 @4) + (17 @5) 1.82 km (5:27 / km) +17m 5:12 / km
ahr:155 max:179 shoes: Asics Gel-Kayano 25

Wednesday Nov 24, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Running (Warm Up) 11:20 intensity: (1 @0) + (12 @1) + (1:29 @2) + (9:38 @3) 2.02 km (5:36 / km) +18m 5:22 / km
ahr:142 max:154 shoes: VJ XTRM 2

Orienteering 37:53 intensity: (3:50 @2) + (12:47 @3) + (20:58 @4) + (18 @5) 3.57 km (10:37 / km) +33m 10:08 / km
ahr:158 max:177 (sick) shoes: VJ XTRM 2

Night O - Burbage Mines

Fun contour detail but did not enjoy the waist high heather and face planting every 5th step. Thickest heather I've ever run in!
A lot of standing around 5 metres from the controls but not seeing them hidden in the pits.

Running (Warm Down) 5:24 intensity: (4:47 @3) + (37 @4) 0.96 km (5:37 / km)
ahr:153 max:171 shoes: VJ XTRM 2

Tuesday Nov 23, 2021 #

5 PM

Running 27:08 intensity: (1 @0) + (15 @1) + (4:34 @2) + (22:10 @3) + (8 @4) 5.18 km (5:15 / km) +73m 4:54 / km
ahr:144 max:171 (sick) shoes: Mizuno Wave Rider 24 - Blue

Sick run round the block with Jonny. Both of us feeling pretty rubbish.

Monday Nov 22, 2021 #

Cycling (Commute) 40:00 [0]
(sick) (rest day)

I seem to have managed to catch a 2nd cold within a month :( Not nearly as bad as last time, thank goodness. Just a runny nose so far.

Sunday Nov 21, 2021 #

9 AM

Running 1:23:47 intensity: (19 @1) + (1:51 @2) + (1:03:58 @3) + (16:51 @4) + (48 @5) 15.13 km (5:32 / km) +272m 5:05 / km
ahr:156 max:185 shoes: VJ XTRM 2

Loxley/Rivelin Combo, exploring some great new paths over the hill.

Saturday Nov 20, 2021 #

11 AM

Running 45:07 intensity: (39 @1) + (2:02 @2) + (38:57 @3) + (3:21 @4) + (8 @5) 8.7 km (5:11 / km) +142m 4:48 / km
ahr:150 max:179 shoes: Asics Gel-Kayano 25

Running some errands in town

Friday Nov 19, 2021 #

Note

1 hour walk to work
5 PM

Running 34:53 intensity: (8 @0) + (7 @1) + (10:57 @2) + (23:41 @3) 6.57 km (5:19 / km) +100m 4:56 / km
ahr:140 max:159 shoes: Mizuno Wave Rider 24 - Blue

Hillsborough Park

Thursday Nov 18, 2021 #

Note

1 hour walk to work
5 PM

Strength & Conditioning 1:00:00 [1]

Wednesday Nov 17, 2021 #

Note

2 hours walk to/from work
5 PM

Running 30:36 [3] 5.82 km (5:15 / km) +93m 4:52 / km
shoes: Mizuno Wave Rider 24 - Blue

Back to it.

Loxley with Jonny for the first half.

Tuesday Nov 16, 2021 #

Note
(rest day)

Monday Nov 15, 2021 #

Note
(rest day)

Sunday Nov 14, 2021 #

3 PM

Strength & Conditioning 15:00 [1]

Achilles + core

Saturday Nov 13, 2021 #

Note
(rest day)

2 hours walk to/from Botanic Gardens to watch the Spook Relays. But really I was just there to see the squirrels, which were super friendly!!

Friday Nov 12, 2021 #

3 PM

Strength & Conditioning 30:00 [1]

Some light exercise

Thursday Nov 11, 2021 #

Note
(rest day)

Wednesday Nov 10, 2021 #

Note
(rest day)

Surgery

Tuesday Nov 9, 2021 #

3 PM

Running (Warm Up) 10:59 intensity: (3:30 @2) + (5:15 @3) + (2:14 @4) 2.18 km (5:02 / km)
ahr:147 max:172 shoes: Asics Gel-Kayano 25

Running tempo 30:31 intensity: (7 @0) + (14 @1) + (43 @2) + (7:19 @3) + (18:03 @4) + (4:05 @5) 7.29 km (4:11 / km)
ahr:166 max:179 shoes: Asics Gel-Kayano 25

7mins, 3x 6mins Tempo (90sec) around Industrial Triangle

Giving the legs are rest from the boggy grass as they're quite tired from the last few days of training.

Running (Warm Down) 13:16 intensity: (5 @1) + (1:09 @2) + (12:02 @3) 2.32 km (5:43 / km) +59m 5:05 / km
ahr:146 max:159 shoes: Asics Gel-Kayano 25

Monday Nov 8, 2021 #

12 PM

Running 34:57 intensity: (7 @0) + (22 @1) + (16:50 @2) + (17:38 @3) 6.48 km (5:23 / km) +129m 4:54 / km
ahr:137 max:159 shoes: Asics Gel-Kayano 25

Leisurely lunchtime Loxley with Jonny

Sunday Nov 7, 2021 #

10 AM

Running (Warm Up) 13:03 intensity: (10 @0) + (6 @1) + (2:18 @2) + (10:29 @3) 2.64 km (4:56 / km)
ahr:139 max:149 shoes: VJ XTRM 2

Orienteering race 17:00 intensity: (6 @2) + (8:31 @3) + (7:56 @4) + (27 @5) 3.54 km (4:48 / km)
ahr:162 max:182 shoes: VJ XTRM 2

Yorkshire Sprint Champs - Breezy Knees
1st

Fun new area around a garden centre. Very rusty and just generally running like a noob, missing lots of gaps, not reading ahead and not cutting corners.

Running (Warm Down) 8:55 intensity: (1:51 @2) + (6:57 @3) + (7 @4) 1.65 km (5:24 / km)
ahr:141 max:169 shoes: Asics Gel-Kayano 25

1 PM

Running (Warm Up) 8:54 intensity: (15 @0) + (3 @1) + (3:05 @2) + (5:31 @3) 1.76 km (5:04 / km)
ahr:136 max:147 shoes: VJ XTRM 2

Orienteering race 12:24 intensity: (26 @1) + (2:22 @2) + (2:41 @3) + (4:52 @4) + (2:03 @5) 2.79 km (4:27 / km)
ahr:156 max:183 shoes: VJ XTRM 2

Race 2 - Breezy Knees

Much better the second time round, although the course was easier and I knew all the gaps.

Running (Warm Down) 10:46 intensity: (6 @0) + (6 @1) + (18 @2) + (10:16 @3) 2.0 km (5:24 / km)
ahr:143 max:161 shoes: VJ XTRM 2

Saturday Nov 6, 2021 #

9 AM

Running 1:57:28 intensity: (16 @1) + (23 @2) + (1:27:09 @3) + (29:09 @4) + (31 @5) 20.19 km (5:49 / km) +386m 5:19 / km
ahr:158 max:181 shoes: VJ XTRM 2

Full Rivelin + Headstone Loop

Lovely long run through all the autumn leaves. Making the most of running while I can. Top Path is ace...I never manage to run far enough out to enjoy it.

Friday Nov 5, 2021 #

Cycling (Commute) 40:00 [0]
(rest day)

Thursday Nov 4, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Running 55:22 intensity: (19 @0) + (21 @1) + (11:48 @2) + (35:48 @3) + (6:55 @4) + (11 @5) 10.3 km (5:23 / km) +220m 4:51 / km
ahr:147 max:177 shoes: VJ XTRM 2

Standard Rivelin with Jonny

First headtorch run of the season. Convinced Jonny to come with me so I didnt get scared!

Wednesday Nov 3, 2021 #

Cycling (Commute) 40:00 [0]

Haven't had to cycle home from work in the dark in ages. Quite fun, although I'm sure the novelty will wear off very quickly once it starts to get cold and wet.
5 PM

Strength & Conditioning 40:00 [1]

AB&T

Tuesday Nov 2, 2021 #

10 AM

Running (Warm Up) 14:24 intensity: (26 @1) + (3:50 @2) + (10:08 @3) 2.85 km (5:03 / km) +30m 4:48 / km
ahr:141 max:158 shoes: VJ XTRM 2

Running tempo 28:05 intensity: (29 @2) + (10:25 @3) + (7:50 @4) + (9:21 @5) 6.28 km (4:28 / km)
ahr:166 max:183 shoes: VJ XTRM 2

2x 8mins Tempo, 2x 4mins Tempo

Feeling very rubbish. Combined with wet, muddy grass made this very slow.

Running (Warm Down) 13:12 intensity: (17 @2) + (12:55 @3) 2.34 km (5:38 / km) +23m 5:23 / km
ahr:150 max:163 shoes: VJ XTRM 2

Monday Nov 1, 2021 #

5 PM

Strength & Conditioning 30:00 [1]

Leg circuit with Jonny

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