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Training Log Archive: Rich

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Running27 13:11:38 98.08(8:04) 157.85(5:01) 1330
  Orienteering13 12:08:34 77.19(9:26) 124.22(5:52) 1705315 /339c92%
  Strength and Conditioning1 40:00
  Total29 26:00:12 175.27 282.07 3035315 /339c92%
  [1-5]29 25:48:41
averages - sleep:7.3 weight:65.4kg

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Friday Feb 28, 2014 #

7 AM

Running 46:08 intensity: (6:21 @1) + (39:22 @2) + (25 @3) 9.42 km (4:54 / km) +37m 4:48 / km
ahr:133 max:144 slept:7.5 weight:65.3kg shoes: Adidas Adizero Adios 2 (2)

Easy pre breakfast recovery run out to Kingsmill res.

Thursday Feb 27, 2014 #

6 PM

Running warm up/down 10:37 intensity: (1:47 @1) + (4:20 @2) + (4:30 @3) 2.37 km (4:29 / km) +5m 4:27 / km
ahr:137 max:149 shoes: Inov8 Road-X 255

Running warm up/down 10:39 intensity: (34 @1) + (2:02 @2) + (6:31 @3) + (1:32 @4) 2.7 km (3:57 / km)
ahr:146 max:165 shoes: Inov8 Road-X 255

Running intervals 32:55 intensity: (41 @2) + (10:50 @3) + (21:24 @4) 8.39 km (3:55 / km) +3m 3:55 / km
ahr:161 max:173 shoes: Inov8 Road-X 255

Running warm up/down 11:45 intensity: (4:48 @1) + (6:01 @2) + (56 @3) 2.28 km (5:09 / km) +25m 4:53 / km
ahr:131 max:147 shoes: Inov8 Road-X 255

Wednesday Feb 26, 2014 #

7 AM

Running 28:09 intensity: (24 @0) + (23 @1) + (19:47 @2) + (7:35 @3) 6.0 km (4:42 / km) +11m 4:39 / km
ahr:139 max:150 shoes: Adidas Adizero Adios 2 (2)

5 PM

Running 54:53 intensity: (1:30 @1) + (34:12 @2) + (19:11 @3) 12.0 km (4:34 / km) +157m 4:18 / km
ahr:141 max:154 shoes: Adidas Adizero Adios 2 (2)

Tuesday Feb 25, 2014 #

7 AM

Running 32:44 [1] 7.07 km (4:38 / km) +32m 4:32 / km
shoes: Adidas Adizero Adios 2 (2)

5 PM

Running 40:00 [2] 8.6 km (4:39 / km) +150m 4:17 / km
shoes: Adidas Adizero Adios 2 (2)

Monday Feb 24, 2014 #

7 AM

Running 11:16 [2] 2.16 km (5:13 / km) +22m 4:57 / km
slept:7.5 shoes: Adidas Adizero Adios 2 (2)

Just a short easy jog to the station to see how my hamstring was feeling. Not good despite the stretching and self massage last night and this morning. Rang up the physios once into work and managed to get one for tonight - that never happens! Need to get this sorted asap.
12 PM

Running warm up/down 4:10 [4] 1.05 km (3:58 / km) +25m 3:33 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [3]
shoes: Inov8 Road-X 233

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

5 PM

Running 48:13 intensity: (43:13 @2) + (5:00 @4) 10.68 km (4:31 / km) +111m 4:17 / km
shoes: Adidas Adizero Adios 2 (2)

Easy run after work to the Physios. After physios (which went on longer than planned), feeling much looser/better I had 5mins to make it the 1mile to the station, luckily it being downhill helped and I made it my the skin of my teeth - didn't fancy waiting another hour. Fastest I have run in weeks. Then a jog home from the station.
6 PM

Note

Physio session - tightness in my hamstrings was probably a results of lots of tighness in my glutes, hips, groin, back and lat muscles. Physio eased things alot but there is still quite a bit of tightness I need to keep on top of through rolling and self massage.

Sunday Feb 23, 2014 #

10 AM

Running warm up/down 9:39 intensity: (2:26 @1) + (5:14 @2) + (1:59 @3) 1.67 km (5:48 / km)
ahr:134 max:153 shoes: Inov8 ORoc 280 (2)

Orienteering race 1:15:40 intensity: (3:03 @2) + (38:31 @3) + (33:58 @4) + (8 @5) *** 13.27 km (5:42 / km) +424m 4:55 / km
ahr:157 max:176 spiked:32/34c shoes: Inov8 ORoc 280 (2)

Pippingford Park Black

Really tight and achy again. Started ok physically but just got slower and tighter as I went round. The last 5km or so were nothing more than a steady run. The first 2km was mostly orange standard but still missed at 4 (although this was the one trickier control (probably more TD4)) and 5 and a little dull. The last open section was also particularly uninteresting with very easy controls. Other than a 4 (~30s) and 5 (~15s), no mistakes to talk of. Need to sort this tightness out.

Running warm up/down 4:52 intensity: (4:51 @2) + (1 @3) 0.69 km (7:04 / km) +94m 4:12 / km
ahr:131 max:144 shoes: Inov8 ORoc 280 (2)

Saturday Feb 22, 2014 #

Event: British Night Championships / MV Regional SE League (UKOL)
 
Event: English National Cross Country Championships : Wollaton Park
 
8 AM

Running 29:40 intensity: (1:20 @1) + (18:17 @2) + (10:03 @3) 6.22 km (4:46 / km) +34m 4:38 / km
ahr:140 max:150 shoes: Adidas Adizero Adios 2 (2)

Easy morning jog. Not feeling spritely but better than I have been the last few days.
7 PM

Running warm up/down 13:14 intensity: (2:46 @2) + (9:38 @3) + (50 @4) 1.47 km (9:02 / km) +37m 8:01 / km
ahr:136 max:165 shoes: Inov8 ORoc 280 (2)

Orienteering race 1:11:16 intensity: (9:49 @3) + (51:25 @4) + (10:02 @5) **** 12.29 km (5:48 / km) +420m 4:57 / km
ahr:166 max:179 spiked:28/34c shoes: Inov8 ORoc 280 (2)

British Night Champs at Pippingford Park

3rd place behind Jegor and GG. Nearly headed off too far right down the earthwall to 1 but quickly realised when I checked my compass but then totally spannered no2. Should have just run straight on a bearing but tried to pick out features which was a mistake. Lost ~1:45. Clean for a few just running on bearings but then wandered on 7 and lost 30-40s and lost another 30s or so on 9 overshooting. Didn't pick a good line to the dam on 10 and ended crossing deep valleys which would have lost significant time and then wandered much too right before the control. After this I was generally pretty clean with a just the off wobble. Perhaps 5mins lost in total so no disaster. Running still not feeling good/right.

Running warm up/down 13:02 intensity: (2:24 @1) + (10:06 @2) + (32 @3) 2.21 km (5:53 / km) +55m 5:14 / km
ahr:127 max:150 shoes: Inov8 ORoc 280 (2)

Friday Feb 21, 2014 #

Note
(rest day)

Little choice - hamstrings not good.

Thursday Feb 20, 2014 #

7 AM

Running 24:52 intensity: (19:09 @2) + (5:43 @3) 5.4 km (4:36 / km) +21m 4:31 / km
ahr:139 max:149 shoes: Adidas Adizero Adios 2 (2)

Wednesday Feb 19, 2014 #

8 AM

Running 16:00 [2] 3.0 km (5:20 / km)
ahr:65 max:149 shoes: Inov8 Road-X 255

5 PM

Running 31:45 intensity: (7:09 @1) + (21:53 @2) + (2:15 @3) + (28 @4) 6.09 km (5:13 / km) +78m 4:54 / km
ahr:134 max:170 shoes: Inov8 Road-X 255

Tuesday Feb 18, 2014 #

6 PM

Running warm up/down 7:06 intensity: (20 @0) + (35 @1) + (4:30 @2) + (1:41 @3) 1.42 km (5:00 / km) +4m 4:56 / km
ahr:134 max:147 shoes: Inov8 Road-X 255

Running 50:43 intensity: (11 @0) + (6 @1) + (7 @2) + (21:29 @3) + (28:50 @4) 13.0 km (3:54 / km) +157m 3:41 / km
ahr:159 max:169 shoes: Inov8 Road-X 255

Running warm up/down 2:38 intensity: (36 @0) + (1:56 @1) + (6 @2) 0.44 km (5:58 / km) +1m 5:54 / km
ahr:119 max:131 shoes: Inov8 Road-X 255

Monday Feb 17, 2014 #

9 AM

Running warm up/down 14:02 intensity: (27 @0) + (54 @1) + (12:33 @2) + (8 @3) 2.69 km (5:13 / km)
ahr:133 max:147 shoes: Inov8 ORoc 280 (2)

Orienteering 1:20:42 intensity: (5:50 @0) + (17:26 @1) + (51:24 @2) + (6:02 @3) **** 10.85 km (7:26 / km) +15m 7:23 / km
ahr:131 max:150 spiked:19/21c shoes: Inov8 ORoc 280 (2)

Running warm up/down 14:02 intensity: (1:27 @1) + (12:35 @2) 2.79 km (5:02 / km) +5m 4:59 / km
ahr:133 max:138 shoes: Inov8 ORoc 280 (2)

1 PM

Running warm up/down 5:56 intensity: (15 @0) + (7 @1) + (5:34 @2) 1.01 km (5:52 / km) +1m 5:51 / km
ahr:134 max:143 shoes: Inov8 ORoc 280 (2)

Orienteering 55:56 intensity: (1:44 @0) + (4:10 @1) + (25:54 @2) + (24:04 @3) + (4 @4) **** 8.08 km (6:55 / km) +8m 6:53 / km
ahr:139 max:159 spiked:26/26c shoes: Inov8 ORoc 280 (2)

Running warm up/down 3:30 [1] 0.6 km (5:50 / km)
ahr:122 max:125 shoes: Inov8 ORoc 280 (2)

Sunday Feb 16, 2014 #

8 AM

Running warm up/down 12:37 intensity: (40 @0) + (55 @1) + (11:02 @2) 2.13 km (5:56 / km) +5m 5:52 / km
ahr:132 max:145 shoes: Inov8 ORoc 280 (2)

Orienteering race 1:19:25 intensity: (11 @0) + (6 @1) + (2:59 @2) + (22:58 @3) + (53:11 @4) **** 15.99 km (4:58 / km) +100m 4:49 / km
ahr:159 max:171 spiked:28/35c shoes: Inov8 ORoc 280 (2)

Running warm up/down 13:33 intensity: (31 @0) + (13:02 @1) 1.96 km (6:54 / km) +3m 6:51 / km
ahr:116 max:127 shoes: Inov8 F-lite 195

4 PM

Orienteering 47:45 intensity: (22 @0) + (28 @1) + (5:10 @2) + (39:53 @3) + (1:52 @4) *** 8.2 km (5:49 / km) +109m 5:28 / km
ahr:149 max:165 spiked:19/20c shoes: Inov8 ORoc 280 (2)

Saturday Feb 15, 2014 #

10 AM

Running warm up/down 12:00 [2] 1.7 km (7:04 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering race 39:26 [4] **** 7.9 km (4:59 / km) +130m 4:37 / km
spiked:28/28c shoes: Inov8 ORoc 280 (2)

Running warm up/down 14:24 [1] 2.05 km (7:01 / km)
shoes: Inov8 F-lite 195

4 PM

Running warm up/down 12:00 [2] 2.4 km (5:00 / km)
shoes: Inov8 F-lite 195

Orienteering race 15:17 [5] 3.8 km (4:01 / km)
shoes: Inov8 F-lite 195

Running warm up/down 13:00 [1] 2.0 km (6:30 / km)
shoes: Inov8 F-lite 195

Friday Feb 14, 2014 #

Event: Andalucia O Meeting 2014
 
11 AM

Orienteering 56:31 [2] *** 9.32 km (6:04 / km) +100m 5:45 / km
ahr:144 spiked:17/19c shoes: Inov8 ORoc 280 (2)

Running warm up/down 2:15 [1] 0.38 km (5:51 / km)
ahr:134 shoes: Inov8 ORoc 280 (2)

4 PM

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering race 29:12 [5] *** 5.99 km (4:52 / km) +75m 4:35 / km
ahr:177 max:181 spiked:30/30c shoes: Inov8 ORoc 280 (2)

Running warm up/down 18:31 [1] 2.72 km (6:48 / km) +25m 6:31 / km
shoes: Inov8 ORoc 280 (2)

Thursday Feb 13, 2014 #

3 PM

Running warm up/down 3:35 [1] 0.61 km (5:50 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering 46:05 [2] *** 7.46 km (6:11 / km) +80m 5:52 / km
ahr:146 spiked:27/28c shoes: Inov8 ORoc 280 (2)

Running warm up/down 10:55 [1] 1.66 km (6:35 / km)
ahr:129 shoes: Inov8 ORoc 280 (2)

Wednesday Feb 12, 2014 #

4 PM

Running 34:22 intensity: (22:00 @1) + (12:22 @2) 6.0 km (5:44 / km)
ahr:127

Easy jog with Justin (who isn't a runner) to see how things were feeling. He kept up ok with the very steady pace over the hill to Reigate park and he then had a 10min sit down while I jogged a couple of laps of the lake. Then jog back. Legs felt like lead.

Sunday Feb 9, 2014 #

Note
(sick)

Still feeling pretty rubbish and I'm now getting pretty sick of it!
C • get 1

Thursday Feb 6, 2014 #

7 AM

Note
slept:6.0 (sick)

Tuesday Feb 4, 2014 #

8 AM

Note
slept:8.5 (sick)

Managed a good nights sleep with Grace mercifully sleeping through but I still felt garbage this morning. Took myself and Grace to the Drs; now both on amoxycylin for chest infections and Grace also drops for her conjunctivitis. Whole family now on antibiotics but hopefully can now get fixed soon.
C • Sleeping through 3

Monday Feb 3, 2014 #

8 PM

Note
slept:6.0 (sick)

Not feeling great and lacking a good nights sleep. Planned an easy 40mins this evening but felt worse and worse as the day went on. Early night was welcome.

Sunday Feb 2, 2014 #

8 AM

Orienteering long 1:39:01 intensity: (10:00 @1) + (1:29:01 @3) ** 15.42 km (6:25 / km) +173m 6:05 / km
spiked:47/48c slept:7.5 (sick) shoes: Inov8 ORoc 280 (2)

On the day controller duties at Thieves Wood.

Saturday Feb 1, 2014 #

10 AM

Running hills 41:57 intensity: (31:57 @1) + (10:00 @5) 7.7 km (5:27 / km) +208m 4:48 / km
slept:8.0 weight:65.5kg shoes: Inov8 Trailroc 245

Short hills sesh with easy jogging. 5 x short sprint, 5 x reps (~1min), 5 x sprints with easy jogging in between.
6 PM

Running warm up/down 4:22 [2] 0.83 km (5:17 / km) +1m 5:15 / km
shoes: Inov8 ORoc 280 (2)

Orienteering race 32:18 [4] *** 5.65 km (5:43 / km) +71m 5:23 / km
spiked:14/16c (sick) shoes: Inov8 ORoc 280 (2)

Thieves night event. Overshot a couple of controls by not having proper attack points but otherwise nav was decent and bearings were very good. Still struggle to breath properly though with this cold. Brambly!

Running warm up/down 11:07 [1] 1.84 km (6:03 / km) +23m 5:42 / km
shoes: Inov8 ORoc 280 (2)

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