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Training Log Archive: Rich

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Cross Training14 11:59:29
  Running15 5:25:35 41.29(7:53) 66.46(4:54) 241
  Orienteering3 2:40:58 16.92(9:31) 27.23(5:55) 52755 /66c83%
  Strength and Conditioning1 28:00
  Flexibility2 20:00
  Total31 20:54:02 58.21 93.68 76855 /66c83%
  [1-5]31 20:15:10
averages - sleep:7.6 rhr:38 weight:66.6kg

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Wednesday Feb 29, 2012 #

5 PM

Cross Training 1:10:03 intensity: (41 @0) + (1:02 @1) + (5:57 @2) + (49:46 @3) + (12:37 @4)
ahr:150 max:165 slept:7.0 (injured)

Ran a few 30s fast relaxed sprints along the way.

Flexibility 10:00 [0]
(injured)

Bit of post exercise stretching. Felt something 'go' in the lower left side of my back when I was doing my left hamstring stretch. Think I have now strained something else, the main problem is in the right side of my back and higher up. Things not going well.
C • MATE! 3

Tuesday Feb 28, 2012 #

7 PM

Cross Training 50:00 intensity: (40 @0) + (10:27 @1) + (17:00 @2) + (6:53 @3) + (15:00 @5)
ahr:147 max:183 slept:7.0 (injured)

Another long day on site and totally knackered. Didn't really fancy the gym but dragged my arse there to at least do an easy session or I will be pee'd off with myself for not training. Once there I decided to at least try the hard session I originally planned. Once wired on an electrolyte drink laced with caffeine I was feeling better and actually banged out a decent session on the X training and managed my aim of getting my HR as high as I could; in fact higher than I though I would.

10mins WU
6 x 2.5min reps with 2.5min very easy
10mins WD

Loving the pain from the lactate

Flexibility 10:00 [0]
(injured)

Monday Feb 27, 2012 #

7 PM

Cross Training 1:00:12 intensity: (39 @0) + (3:19 @1) + (2:51 @2) + (51:34 @3) + (1:49 @4)
ahr:149 max:160 slept:6.25 (injured)

Working near Middlesboro this week. 6am starts and lots of travelling mean I'm on a one session a day strategy this week.

Steady paced session. At least there were a couple of attractive ladies in the gym tonight but still well outnumbered by saggy arses burning next to no calories on the cycling machines.
C • Middlesboro 5

Sunday Feb 26, 2012 #

10 AM

Orienteering 51:00 [2] *** 8.0 km (6:23 / km) +250m 5:31 / km
spiked:20/22c slept:7.0 (injured) shoes: Inov8 O Roc 280

Two races in 16hours would have been foolish after not running for more than 30mins in around a month so used my entry as a training session. Completed around 2/3s of the course including a nice control pick towards the end. Concentrated on my plans again and was going nicely. Only a couple of small misses each of no more then 10-15s; great to be out again.
7 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
(injured) shoes: Inov8 X Talon 212 (3)

Decent WU, no WD.

Saturday Feb 25, 2012 #

Event: British Night Champs
 
1 PM

Orienteering 24:13 intensity: (19 @0) + (29 @1) + (46 @2) + (14:18 @3) + (8:21 @4) *** 4.42 km (5:29 / km) +69m 5:05 / km
ahr:154 max:172 spiked:14/16c slept:8.0 (injured) shoes: Inov8 X Talon 212 (3)

Down in the New Forest for the BNC . Took in a local warm up event. Just ran the 4.1 km short 1. Felt good to be out again and was going fine with just a couple of small misses.

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Inov8 X Talon 212 (3)

7 PM

Orienteering race 1:25:45 intensity: (1:07 @0) + (14 @1) + (1:18 @2) + (6:59 @3) + (1:06:29 @4) + (9:38 @5) *** 14.81 km (5:47 / km) +208m 5:25 / km
ahr:165 max:179 spiked:21/28c (injured) shoes: Inov8 X Talon 212 (3)

BNC @ Hamptworth

Tricky first section; made good plans and executed mostly well. Only significant mistake was at 3 where I didn't find the path through the green and ended up running a long way round but don't think I lost too much. Started going wrong after 8. Leaving 8 my rough compass was simply shocking; first I made a 90 degree error, corrected by making a 180, then went back to a 90 before finally running in the right direction and then spending another 30s or so working out where I was and then what my new plan was (total ~2.5mins). The next section was vague and lost time leaving 10 in the wrong direction and then been very confused by the numerous extra rhodis near 11 (2 mins). Lost 3mins at 12 on a non existent shallow gully and another 1min or so near 13 being confused by rhodis. Lost a further 2mins on the bingo 1m high fodder rack in 1m high grass at 15. Back on the less vague and more technical side and was pretty clean until the end bar losing ~30s at the last control. Was making good plans but executing them poorly with rough compass being the worst offender . Felt aerobically decent though unsurprisingly little zip; tired a little towards the end with my back particularly feeling fatigued.

Very disappointed with my overall performance and result but pleased with the plans I was making and how I was orienteering for the majority of the race through the technical sections. . Back mainly held up OK. Surprised to be only 4mins down but great technical performance by Mark Bown to show how it should be done.

Friday Feb 24, 2012 #

10 AM

Cross Training 1:00:04 intensity: (26 @0) + (14 @1) + (2:53 @2) + (55:12 @3) + (1:19 @4)
ahr:150 max:163 slept:7.5 weight:66.1kg (injured) shoes: Inov8 Road-X 233

More sweating at the gym. Thought it would be quite this morning, was wrong; why are these people not at work like I normally am. Did 8 x 10s pick ups along the way. felt decent today and easily able to increase my HR.

Thursday Feb 23, 2012 #

7 AM

Cross Training 25:03 intensity: (1:48 @0) + (4:55 @1) + (14:40 @2) + (3:40 @3)
ahr:132 max:147 slept:7.5 (injured) shoes: Inov8 Road-X 233

Nipped in the gym for a early morning session before the commute to work.
8 PM

Cross Training 45:14 intensity: (49 @0) + (4:38 @1) + (16:45 @2) + (8:43 @3) + (14:19 @4)
ahr:145 max:165 (injured) shoes: Inov8 Road-X 233

10min WU

2 x 10min tempo (was supposed to be Threshold but couldn't get my HR up high enough) with 5mins easy in between.

10min WD

Wednesday Feb 22, 2012 #

1 PM

Cross Training 30:04 intensity: (40 @0) + (1:55 @1) + (27:10 @2) + (19 @3)
ahr:134 max:146 slept:8.0 weight:66.2kg (injured) shoes: Asics Gel GT-2140

F1 lunch time session. Really not feeling it and back still playing up abit. Not feeling the improvement much now.

Tuesday Feb 21, 2012 #

Note
slept:8.0 (injured) (rest day)

Back really sore today, maybe it was the sprints but was fine last night. I'm going to give it a day off to settle anyway.

Monday Feb 20, 2012 #

1 PM

Cross Training 45:01 intensity: (27 @0) + (26 @1) + (9:34 @2) + (34:34 @3)
ahr:147 max:158 slept:7.0 (injured)

Steady lunch time sesh on the X trainer
8 PM

Cross Training 50:16 intensity: (1:11 @0) + (56 @1) + (22:43 @2) + (16:22 @3) + (4:04 @4) + (5:00 @5)
ahr:146 max:173 weight:66.8kg (injured) shoes: Inov8 Road-X 233

Back in the hot, humid gym at Lammas Leisure Centre sweating everywhere again and people looking funny at me. Busy in there tonight but lucky not many use the elliptical X trainers.

10mins WU, 10 x 30s pick ups every 3mins; 10mins WD
C • gyms 2

Sunday Feb 19, 2012 #

1 PM

Cross Training 1:40:03 intensity: (2:10 @0) + (32:54 @1) + (20:50 @2) + (22:03 @3) + (22:06 @4)
ahr:140 max:169 slept:7.5 weight:67.1kg (injured) shoes: Inov8 Road-X 233

Back in the gym on the ellipical trainer. Some banging retro tunes on the headphones and football on the tv helped pass the time. Did 4 x 10min easy 10 tempo. Original plan was to do 2 hours but was knackered after 90mins and really struggling to keep my heart rate at any kind of reasonable level. Did the last 10mins on the bike to see if that helped; nope, so called it a day.
10 PM

Note

Took a look at the CS Cup results. What a poor showing from NOC, even beaten by LEI, just no club loyalty. At least it saves yet another trip up to Scotland.
C • LEI 5

Saturday Feb 18, 2012 #

3 PM

Cross Training 1:11:18 intensity: (1:40 @0) + (13:17 @1) + (29:43 @2) + (26:38 @3)
ahr:138 max:154 slept:8.0 (injured) shoes: Nike Air Pegasus+ 27

Friday Feb 17, 2012 #

7 AM

Cross Training (Cycling) 22:01 intensity: (28 @0) + (3:36 @1) + (13:37 @2) + (4:20 @3)
ahr:137 max:155 slept:7.0 (injured) shoes: Inov8 Road-X 233

Early morning session in the gym before catching the train to work.
6 PM

Cross Training 45:04 intensity: (32 @0) + (6:34 @1) + (8:52 @2) + (28:56 @3) + (10 @4)
ahr:142 max:159 (injured) shoes: Inov8 Road-X 233

Back on the elliptical cross trainer, sweating all over the place.

Thursday Feb 16, 2012 #

7 AM

Running 25:04 intensity: (22 @0) + (8 @1) + (3:30 @2) + (21:04 @3) 5.56 km (4:30 / km) +3m 4:30 / km
ahr:147 max:157 slept:7.5 (injured) shoes: Nike Air Pegasus+ 28

ITW
1 PM

Note
(injured)

Physios on my lunch break.

Basically I have torn a muscle in my back and should heel in another 2-4 weeks. Have exercises to do several times a day and no running for the next 7 days, X training only; basically no impact.
C • x-training 5
7 PM

Cross Training (Cross trainer) 45:06 intensity: (42 @0) + (2:34 @1) + (5:37 @2) + (15:50 @3) + (19:30 @4) + (53 @5)
ahr:154 max:175 (injured) shoes: Inov8 Road-X 233

Hit the elliptical cross trainer in the gym. A couple of silly young girls got on the machines either side of me almost straight away and were giggling and talking across me which was rather annoying but the soon got bored luckily and buggered off. Did an interval type session of 2mins easy 2mins hard and was able to get my HR up nice and high. The had the Man City game on the TV too which eased the boredom.

Wednesday Feb 15, 2012 #

9 AM

Running 25:08 intensity: (20 @0) + (10 @1) + (49 @2) + (23:35 @3) + (14 @4) 5.56 km (4:31 / km) +4m 4:30 / km
ahr:151 max:161 slept:7.5 weight:66.2kg (injured) shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running 27:50 intensity: (42 @1) + (7:10 @2) + (19:58 @3) 5.78 km (4:49 / km) +34m 4:41 / km
ahr:122 max:157 weight:65.9kg (injured) shoes: Nike Air Pegasus+ 28

HFW

Tuesday Feb 14, 2012 #

7 AM

Running 24:36 intensity: (26 @0) + (10 @1) + (1:02 @2) + (22:45 @3) + (13 @4) 5.62 km (4:23 / km) +4m 4:22 / km
ahr:150 max:161 slept:8.0 (injured) shoes: Nike Air Pegasus+ 28

ITW from boots again.
5 PM

Running 24:48 intensity: (19 @0) + (40 @1) + (9:01 @2) + (3:23 @3) + (11:25 @4) 5.79 km (4:17 / km) +6m 4:15 / km
ahr:153 max:172 (injured) shoes: Nike Air Pegasus+ 28

Back along the canal. Feeling crap to start but running got easier and started to wind it up a little. Passed by a cyclist and decided to keep pace with him which was about tempo. He cut off just after the Dunkirk flyover and pushed on to ~10km pace until the Boots bridge. Very easy jog from then on.

Monday Feb 13, 2012 #

7 AM

Running 25:39 intensity: (18 @0) + (8 @1) + (8:48 @2) + (15:42 @3) + (43 @4) 5.57 km (4:36 / km) +3m 4:35 / km
ahr:146 max:160 slept:7.5 weight:66.7kg (injured) shoes: Nike Air Pegasus+ 28

ITW along the canal tow path from Boots HO. A few twinges to start with, then ok, then tightened in the last 10mins. Feeling sore this morning at work.
5 PM

Running 25:31 intensity: (10 @0) + (25 @1) + (8:58 @2) + (14:59 @3) + (59 @4) 5.81 km (4:24 / km) +3m 4:23 / km
ahr:146 max:161 (injured) shoes: Nike Air Pegasus+ 28

Took Oli's advice on my lunch break and picked up an over priced back support up from Boots. Certainly helped this afternoon sat at work though; my back felt much better on my evening run back to Boots too. Even put in one or two sharpeners. Calves feeling a little tired as my legs get back in to this running lark. Hopefully the back support will help me do more training than I would be able to otherwise. Cheers Oli.

Sunday Feb 12, 2012 #

9 AM

Running 28:01 intensity: (36 @0) + (31 @1) + (16:07 @2) + (10:47 @3) 5.53 km (5:04 / km) +47m 4:52 / km
ahr:140 max:153 slept:7.5 weight:66.5kg (injured) shoes: Inov8 Roclite 319

A bit further today around the Sutton Lawn Loop. Significantly milder today which made it treacherous under foot with the melt water over compact snow and ice. Still good to be out again though. A bit looser so was able to get a bit more knee lift and run a little faster today where the conditions allowed. Started to really stiffen up in the last 10mins though. 30mins will be the limit in the day or two. I'd like to think I'll be able to run in the CS cup match next Sunday though.

Saturday Feb 11, 2012 #

10 AM

Running 13:47 intensity: (37 @0) + (44 @1) + (12:26 @2) 2.68 km (5:09 / km) +10m 5:03 / km
ahr:133 max:143 slept:9.0 (injured) shoes: Inov8 Roclite 319

Start of the come back. Kept it slow and short but was really good to be out on a clear, crisp cold morning despite the temperature being about -5. Was no problem and had no reaction.

Friday Feb 10, 2012 #

5 PM

Note
(injured)

felt like it had improved further today. Amy has broken her hand so couldn't drive her car back from work. A 3mile walk across to Boots was an ideal start to see how my back held up. Walked the 3 miles in 40mins so a reasonable pace. A little stiff at the end but not too bad
C • broken hand/back 3

Thursday Feb 9, 2012 #

Note
slept:8.0 weight:67.5kg (injured)

First signs of improvement this morning with less stiffness, aching and a much better range of movement. Fingers crossed I can start some light training again in the next 2-3 days and hopefully won't have lost too much fitness in that time. Trying not to eat too much.

Wednesday Feb 8, 2012 #

12 PM

Note
slept:7.5 (injured)

Felt like my back might be slightly improving this morning. Went for a short walk to the shops for lunch and was killing again by the time I returned to the office. Starting to get quite concerned as to how long it's going to be before I can run again.
C • Doctors? 3

Tuesday Feb 7, 2012 #

Note
slept:8.0 weight:67.5kg (injured)

Still no better. Think a visit to the Doctors may be in order tomorrow.

Monday Feb 6, 2012 #

Note
rhr:38 slept:8.0 (injured)

Still walking like a complete old man.
C • advice 3

Sunday Feb 5, 2012 #

Event: SYO - Selection Race - Big Moor
 
9 AM

Running 37:11 intensity: (1:25 @0) + (23:57 @1) + (11:02 @2) + (43 @3) + (4 @4) 5.36 km (6:57 / km) +22m 6:48 / km
ahr:125 max:159 slept:8.0 weight:66.5kg (injured) shoes: Inov8 Roclite 319

Thought I'd give a short run ago to see how my back reacted as its generally best in the morning. Took it really slow and was made even slower by the snow. Snow was a very pleasant 10cm or so and it was a beautiful morning to be out running. Was OK early on apart from where I had to duck under a low branch but it started to stiffen up after 15-20mins so didn't go out as far as Sutton Lawn. Sore and hard work back home from that point. I'm going to have to rest up a least another couple of days I think unfortunately, which is rather frustrating.

Saturday Feb 4, 2012 #

Event: Northern Night Champs
 

Note
(injured)

Friday Feb 3, 2012 #

4 PM

Note
slept:7.5 (injured)

Back still painful and regularly going into spasm. Went to the NHS Walk in centre, as useless as I thought they would be. Just need to give it time.

Thursday Feb 2, 2012 #

7 AM

Running 20:00 [2] 4.2 km (4:46 / km) +10m 4:42 / km
slept:7.5 weight:67kg shoes: Nike Air Pegasus+ 28

ITW. A bit battered and bruised from Go Karting last night which was epic.
1 PM

Running warm up/down 9:00 [2] 1.9 km (4:44 / km) +35m 4:20 / km
shoes: Asics Gel GT-2140

Jog to and from the gym; more gingerly on the way back.

Strength and Conditioning 28:00 [1]

Core and plyometrics. Nearly finished and was just starting some hoping drills when something in my back went as I landed. Sharp pain and now very stiff and sore. I think I may have slipped my disc again. It's not happened for about 4-5 years. :(

Will see how it settles this afternoon with the aid of anti inflamatries.
5 PM

Note
(injured)

Absolutely no chance of training tonight. Been in a lot of discomfort with painful spasm when i move too much.

Wednesday Feb 1, 2012 #

12 PM

Running 14:00 intensity: (7:00 @3) + (7:00 @4) 3.3 km (4:15 / km) +60m 3:53 / km
slept:7.5 weight:66.4kg (rest day) shoes: Asics Gel GT-2140

To and from Response for a rub down. Legs feeling much better. Ready to start the next phase now.

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