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Training Log Archive: Rich

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running30 20:40:57 166.97(7:26) 268.71(4:37) 2891
  Orienteering8 10:36:11 60.08(10:35) 96.69(6:35) 1232145 /153c94%
  Strength and Conditioning4 2:03:00
  Total35 33:20:08 227.05 365.4 4123145 /153c94%
  [1-5]35 31:44:02
averages - sleep:7.7 weight:60.8kg

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Thursday Feb 28, 2013 #

7 AM

Running 10:00 [2] 2.1 km (4:46 / km)
shoes: Adidas Kanadia TR4

ITW
12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +30m 3:45 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 38:00 [1]
shoes: Inov8 Road-X 233

Running warm up/down 4:20 [2] 1.05 km (4:08 / km)
shoes: Inov8 Road-X 233

5 PM

Running 10:00 [2] 2.1 km (4:46 / km)
shoes: Adidas Kanadia TR4

HFW
6 PM

Running warm up/down 14:00 [2] 2.4 km (5:50 / km)
shoes: Inov8 Road-X 255

Running intervals 25:35 intensity: (16:00 @1) + (9:35 @5) 6.4 km (4:00 / km)
shoes: Mizuno Tempo LD

Running warm up/down 12:30 [2] 2.5 km (5:00 / km)
shoes: Inov8 Road-X 255

Wednesday Feb 27, 2013 #

7 AM

Running 10:03 intensity: (5:30 @2) + (3:16 @3) + (1:17 @4) 2.1 km (4:47 / km)
ahr:139 max:163 slept:8.0 weight:35.4kg shoes: Addidas Adizero Tempo 5

ITW
5 PM

Running 40:28 intensity: (1:16 @0) + (3:49 @1) + (34:32 @2) + (51 @3) 8.31 km (4:52 / km) +89m 4:37 / km
ahr:133 max:149 shoes: Addidas Adizero Tempo 5

HFW from Newstead. Feeling a bit tired and heavy legged so kept it really steady and did start feeling a bit better as the run went on.

Tuesday Feb 26, 2013 #

1 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +35m 3:40 / km
shoes: Inov8 Road-X 233

Running warm up/down 3:50 [2] 1.05 km (3:39 / km)
shoes: Inov8 Road-X 233

Strength and Conditioning 35:00 [1]

6 PM

Running warm up/down 10:14 intensity: (1:17 @0) + (23 @1) + (1:55 @2) + (6:15 @3) + (24 @4) 2.23 km (4:35 / km) +4m 4:32 / km
ahr:141 max:165 shoes: Addidas Adizero Tempo 5

Up to the track, a few laps and drills.

Running intervals 33:25 intensity: (10:25 @0) + (23:00 @5) 7.95 km (4:12 / km) +1m 4:12 / km
ahr:153 max:175 shoes: Mizuno Tempo LD

Fairly standard damp and breezy evening at the track. 6 x 1,200m aiming for 3:51s. Felt surprisingly good and running stronger than expected. Started not to hard to make sure I can keep the pace going on subsequent reps but obviously took it a slightly too easy as the others felt good.

3:51, 47, 47, 50, 50, 52.

Running warm up/down 11:27 intensity: (24 @0) + (3:04 @1) + (7:55 @2) + (4 @3) 2.36 km (4:52 / km)
ahr:133 max:144 shoes: Addidas Adizero Tempo 5

Few laps and then home with a spring in my step. Running stronger than I expected to be and think this, despite the last 12 months, is the best I have ever been running.

Monday Feb 25, 2013 #

7 AM

Running 28:44 intensity: (2:03 @1) + (23:22 @2) + (3:19 @3) 5.85 km (4:55 / km) +35m 4:46 / km
ahr:135 max:159 slept:8.0 weight:55.5kg shoes: Inov8 Road-X 255

East morning jog out to Sutton Lawn.
6 PM

Running 40:38 intensity: (12:46 @2) + (21:43 @3) + (6:09 @4) 9.75 km (4:10 / km) +91m 3:59 / km
ahr:148 max:172 shoes: Addidas Adizero Tempo 5

Base run loop along the A38, up Common Road and Sutton Road. Dodgy stomach towards the end. Now feel like I am getting the hang of balancing my training, nutrition, rest and recovery to prevent fatigue will continuing to get quicker.

Sunday Feb 24, 2013 #

4 PM

Running long 1:31:00 intensity: (4:50 @1) + (49:35 @2) + (36:35 @3) 21.44 km (4:15 / km) +192m 4:04 / km
ahr:142 max:159 slept:7.25 weight:65.3kg shoes: Addidas Adizero Tempo 5

Down Maun way and the the Timberland Trail before running up Nottingham Road to Thieves Wood. A loop through Thieves and then down through Cauldwell Wood and along Cauldwell Lane. Dis a loop around Kingsmill Res to get some extra distance and then back home via sutton Lawn.

Saturday Feb 23, 2013 #

5 PM

Running warm up/down 10:16 intensity: (2:34 @1) + (7:42 @2) 2.24 km (4:35 / km) +5m 4:31 / km
ahr:128 max:138 shoes: Inov8 Road-X 255

Running intervals 37:12 intensity: (4:32 @1) + (5:30 @2) + (27:10 @4) 9.64 km (3:52 / km) +46m 3:46 / km
ahr:153 max:167 shoes: Inov8 Road-X 255

5 x 1 mile T reps. Feeling decent - thought I'd do 4 as I have struggled recently with this kind of session but feeling decent so added another.

Running warm up/down 11:06 intensity: (3:20 @1) + (7:40 @2) + (6 @3) 2.24 km (4:57 / km) +16m 4:47 / km
ahr:130 max:154 shoes: Inov8 Road-X 255

Friday Feb 22, 2013 #

4 PM

Running 29:35 intensity: (10:30 @1) + (13:40 @2) + (5:25 @3) 6.11 km (4:50 / km) +37m 4:42 / km
ahr:133 max:158 shoes: Addidas Adizero Tempo 5

Easy jog when I got home. Planned to do a 50min route around the res but felt terrible - tired and fatigued so just looped back home through Sutton Lawn to get rest.

Thursday Feb 21, 2013 #

5 PM

Orienteering warm up/down 15:16 intensity: (5:51 @1) + (9:25 @2) 2.3 km (6:38 / km) +28m 6:15 / km
ahr:127 max:141 shoes: Inov8 X Talon 212 (3)

Orienteering intervals 47:53 intensity: (13:13 @1) + (18:25 @2) + (12:07 @3) + (4:08 @4) 7.01 km (6:50 / km) +72m 6:30 / km
ahr:137 max:165 shoes: Inov8 X Talon 212 (3)

Running warm up/down 6:28 intensity: (5:08 @1) + (1:20 @2) 1.26 km (5:07 / km)
ahr:121 max:131 shoes: Inov8 X Talon 212 (3)

Wednesday Feb 20, 2013 #

5 PM

Orienteering 1:26:04 [2] *** 14.56 km (5:55 / km) +129m 5:40 / km
spiked:17/19c shoes: Inov8 X Talon 212 (3)

Tuesday Feb 19, 2013 #

6 PM

Running warm up/down 8:30 intensity: (34 @0) + (2:13 @1) + (3:42 @2) + (1:58 @3) + (3 @4) 1.48 km (5:45 / km) +21m 5:22 / km
ahr:129 max:163 shoes: Inov8 X Talon 212 (3)

Orienteering intervals 1:03:08 intensity: (58 @0) + (3:53 @1) + (11:38 @2) + (27:34 @3) + (19:05 @4) **** 10.17 km (6:13 / km) +250m 5:32 / km
ahr:149 max:169 shoes: Inov8 X Talon 212 (3)

Running warm up/down 8:11 intensity: (3 @0) + (2:36 @1) + (5:32 @2) 1.34 km (6:07 / km)
ahr:132 max:143 shoes: Inov8 X Talon 212 (3)

Monday Feb 18, 2013 #

4 PM

Running warm up/down 9:15 intensity: (54 @1) + (4:41 @2) + (3:15 @3) + (25 @4) 2.0 km (4:38 / km) +30m 4:18 / km
ahr:141 max:161 shoes: Inov8 X Talon 212 (3)

Orienteering 51:16 intensity: (1:17 @1) + (4:17 @2) + (37:09 @3) + (8:33 @4) *** 8.66 km (5:55 / km) +107m 5:34 / km
ahr:151 max:165 spiked:10/10c shoes: Inov8 X Talon 212 (3)

Down in London for the week and staying in Camberley so a good chance for some JK specific training. Ran around a course on Star Posts which was a short run from the hotel. Nice evening and going decent. Don't remember SP being so wet and muddy before.
C • Try this on weds..... 3

Running warm up/down 14:32 intensity: (23 @1) + (7:24 @2) + (6:45 @3) 3.28 km (4:26 / km) +18m 4:19 / km
ahr:142 max:150 shoes: Inov8 X Talon 212 (3)

Sunday Feb 17, 2013 #

Note
(rest day)

Travelling.

Saturday Feb 16, 2013 #

9 AM

Running long 2:01:45 intensity: (58 @1) + (5:33 @2) + (1:35:50 @3) + (19:24 @4) 26.67 km (4:34 / km) +580m 4:07 / km
ahr:153 max:169 shoes: Addidas Adizero Tempo 5

Last full day so had to be a long run and it was the hottest day so far at 23-24 degrees and perfectly still. Took off down another Iten style Hiking Trail along the coast to El Jarillo where I turned south for a pretty demolising 6km uphill slog to Lajares. From there I followed the trail of tourists up the slopes of Montana Honda Caldeira; the last 100m or so of climb was particularly steep and gravelly which made it hard work. A classic perfectly formed volcano crater with more stunning views of the Island. Then dropped onto camino caldeira trail back to the hotel. Felt decent throughout today. A very enjoyable weeks running.
C • Jealous 1

Friday Feb 15, 2013 #

9 AM

Running 35:03 intensity: (4:42 @1) + (27:52 @2) + (2:29 @3) 7.45 km (4:42 / km) +21m 4:38 / km
ahr:136 max:146 shoes: Addidas Adizero Tempo 5

Easy day so hopefully let some fatigue out my legs and a pleasant morning cruise around Corralejo.

Thursday Feb 14, 2013 #

10 AM

Running 1:16:12 intensity: (11:44 @1) + (40:43 @2) + (19:32 @3) + (4:13 @4) 14.37 km (5:18 / km) +385m 4:41 / km
ahr:137 max:163 shoes: Addidas Adizero Tempo 5

Drove in land a few miles for a change of location and a circle route of hiking trails taking in a couple of peaks. Originally planned some hill reps but legs feeling fatigued so kept it steady. Lost the trail with dissipated fairly on and was just going map memory so winged it for most of the first half before picking up the trail again on the ridge. Stunning views again.

Wednesday Feb 13, 2013 #

9 AM

Running 1:17:12 intensity: (2:31 @1) + (1:01:34 @2) + (13:07 @3) 15.91 km (4:51 / km) +163m 4:37 / km
ahr:138 max:153 shoes: Addidas Adizero Tempo 5

Headed south and onto a trail across Parc Natural de la Corralejo. As the trail crossed into the Parc of what comprises a mass expance of sparsely vegetated sand dunes, the trail dissipated. Carried on south expecting to pick up a hicking trail north east but obviously crossed it without realising (though it may have posts to mark it but obviously not) and carried on for a good 1km+. Headed east, picked up the main road and then followed the coast back. Still very windy but otherwise another gorgeous morning.

Tuesday Feb 12, 2013 #

10 AM

Running intervals 1:21:43 intensity: (5:46 @1) + (27:38 @2) + (14:34 @3) + (33:45 @5) 18.28 km (4:28 / km) +339m 4:05 / km
ahr:148 max:170 shoes: Addidas Adizero Tempo 5

Something a bit quicker so headed up the Hiking Trail towards and past Montana Bayayo and Montana Honda Caldeira and back with 45 x 45s/15s Foxdahl's. Moving ok.

Monday Feb 11, 2013 #

9 AM

Running 1:12:59 intensity: (6:14 @1) + (32:48 @2) + (22:11 @3) + (11:46 @4) 12.38 km (5:54 / km) +346m 5:10 / km
ahr:141 max:168 shoes: Addidas Adizero Tempo 5

Headed up the nearest Volcano, Bayayo, which only took 25mins so carried on to bag another before following the hiking trail back to the hotel. Stunning views looking over Corralejo and the volcanic terrain. Very breezy.
6 PM

Strength and Conditioning 20:00 [1]

Sunday Feb 10, 2013 #

4 PM

Running 46:45 intensity: (5:29 @1) + (39:29 @2) + (1:47 @3) 9.63 km (4:51 / km) +50m 4:44 / km
ahr:133 max:148 shoes: Addidas Adizero Tempo 5

Arrived in Fuerteventurer and soon went for a leg loosener around Corralejo to familiarise myself. Windy but a pleasant evening sun.

Saturday Feb 9, 2013 #

Event: British Night Championships
 
6 PM

Running 13:43 [2] 2.58 km (5:18 / km) +58m 4:46 / km
shoes: Inov8 O Roc 280

Orienteering race 1:14:11 [4] **** 12.64 km (5:52 / km) +244m 5:21 / km
spiked:30/36c shoes: Inov8 O Roc 280

British Night Champs @ Tankersley

= 1st with Jonny. Started with small mistakes at both 1, 2 and 4 but only ~10-20s at each. Another small 10-15s mistake at 7 but then started to get my act together through the tricky northern section with map reading, planning and compass working well together. Then pretty clean up to 19 where I wasn't sure whether I was left or right of the control after climbing the slope. Good orienteering although some fairly straight forward legs up to 24 where I went slightly off line and lost ~30s faffing. The last section through Hesley Wood was trickier than I expected. No major time losses but again a few seconds here and there including overshooting 31 and losing seconds on the last control.

Pretty happy with my technical performance in this tricky area even in the day. Pleasing to be running decently again and competitive although I didn't feel 100%. Stomach feeling a bit dodgy throughout - didn't get food right during the day and consumed too much fibre but not enough to significantly effect performance.

Running 6:41 [1] 1.2 km (5:34 / km) +20m 5:08 / km
shoes: Inov8 O Roc 280

Friday Feb 8, 2013 #

7 AM

Note
slept:8.0 weight:63.9kg

6 PM

Running 30:50 intensity: (5:18 @1) + (23:57 @2) + (1:35 @3) 6.27 km (4:55 / km) +55m 4:43 / km
ahr:132 max:148 shoes: Addidas Adizero Tempo 5

Easy relaxed run out along the trails to Sutton Lawn and back along the A38 (4)

Thursday Feb 7, 2013 #

7 AM

Running 8:01 [2] 1.67 km (4:48 / km)
ahr:170 max:176 slept:8.0 weight:64kg shoes: Addidas Adizero Tempo 5

HR monitor schizo this morning.
12 PM

Running warm up/down 4:40 [2] 1.05 km (4:27 / km) +25m 3:58 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 30:00 [1]
shoes: Inov8 Road-X 233

Running warm up/down 4:20 [2] 1.05 km (4:08 / km)
shoes: Inov8 Road-X 233

6 PM

Running warm up/down 15:57 intensity: (27 @1) + (5:46 @2) + (9:44 @3) 3.37 km (4:44 / km) +15m 4:38 / km
ahr:143 max:151 shoes: Addidas Adizero Tempo 5

To Harriers training running a bit late due to the train home being delayed. Legs not feeling to hot.

Running intervals 43:37 intensity: (1:29 @0) + (5:15 @2) + (8:10 @3) + (28:37 @4) + (6 @5) 10.13 km (4:18 / km) +26m 4:15 / km
ahr:158 max:174 shoes: Addidas Adizero Tempo 5

4 x 400m, 2.4km, 4 x 400m, 2.4km, 4 x 400m

All with 45s recoveries.

Felt pretty horrendous though out, except on the 2.4kms where I felt worse than that. Hip adductors and calves pretty damn tight.

Running warm up/down 8:26 intensity: (16 @0) + (22 @1) + (7:48 @2) 1.67 km (5:02 / km) +19m 4:46 / km
ahr:134 max:139 shoes: Addidas Adizero Tempo 5

Wednesday Feb 6, 2013 #

7 AM

Note
slept:8.5 weight:64.1kg

6 PM

Running 1:02:11 intensity: (14:50 @2) + (45:51 @3) + (1:30 @5) 15.0 km (4:09 / km) +111m 4:00 / km
ahr:147 max:162 shoes: Inov8 Road-X 255

Some times running just feels totally natural and effortless. Tonight was one of those nights and was cruising along at 4min/km and felt like I could run for hours. Hopefully I can start and feel like this more often.

Just ran at an easy pace and put a few short sharp efforts in through the Carsic Estate using the lamps posts as markers.

Tuesday Feb 5, 2013 #

7 AM

Note
slept:8.25 weight:64.6kg

6 PM

Running warm up/down 5:00 [2] 1.16 km (4:19 / km) +27m 3:52 / km
ahr:107 max:147 shoes: Addidas Adizero Tempo 5

Up to the track.

Running warm up/down 4:36 intensity: (45 @2) + (2:28 @3) + (1:23 @4) 1.24 km (3:43 / km) +1m 3:42 / km
ahr:150 max:166 shoes: Mizuno Tempo LD

Quick shoe change and then a few more laps and drills to warm up.

Running intervals 19:35 [5] 6.0 km (3:16 / km)
ahr:157 max:177 shoes: Mizuno Tempo LD

Always seems to be cold, wet and windy when I hit the track and tonight didn't dissappoint.

5 x 1.2km with 2mins recoveries:

3:49; 3:52; 3:58; 3:55; 4:01 not particularly consistent but not really surprising considering the lack of intervals and racing lately.

Running warm up/down 11:22 intensity: (2:38 @1) + (8:44 @2) 2.34 km (4:51 / km)
ahr:133 max:143 shoes: Addidas Adizero Tempo 5

A few laps around the track then home.

Monday Feb 4, 2013 #

7 AM

Note
slept:6.0 weight:64.3kg (rest day)

Crap nights sleep, really tired and jaded so didn't risk things and took another rest day.

Sunday Feb 3, 2013 #

Event: Midland Orienteering Championships 2013
 
7 AM

Orienteering 2:08:17 intensity: (23:18 @0) + (17:12 @1) + (16:34 @2) + (56:37 @3) + (14:36 @4) ** 18.18 km (7:03 / km) +187m 6:43 / km
ahr:142 max:170 spiked:60/60c slept:6.0 shoes: Inov8 O Roc 280

Hanging the rest of the controls and then a blast round waking up controls that were hung yesterday on Sherwood West. Small panic when I got a message that the was no start flag at the East Start so had a blast down from the West Start at a good pace. Nice.
3 PM

Orienteering 46:17 intensity: (20:00 @2) + (10:00 @3) + (16:17 @4) ** 8.61 km (5:23 / km) +99m 5:05 / km
spiked:28/28c shoes: Inov8 O Roc 280

Tired and jaded but enjoyable collecting controls on Budby and western CP enclosure. Legs still moving well though.

Saturday Feb 2, 2013 #

11 AM

Orienteering 2:03:49 intensity: (56:06 @0) + (16:40 @1) + (20:46 @2) + (18:45 @3) + (10:56 @4) + (36 @5) 14.56 km (8:30 / km) +116m 8:11 / km
ahr:117 max:181 slept:9.0 weight:65.2kg shoes: Inov8 O Roc 280

Hanging controls. Beautiful day for it. Couple of days off seams to have done me good. (6)

Friday Feb 1, 2013 #

7 AM

Note
slept:7.25 weight:65.2kg (rest day)

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