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Training Log Archive: Rich

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Running43 21:50:24 157.9(8:18) 254.11(5:09) 2805
  Cross Training9 3:53:00
  Strength and Conditioning7 3:07:00
  Orienteering4 1:56:14 13.55(8:35) 21.8(5:20) 46036 /37c97%
  Flexibility10 1:46:00
  Total56 32:32:38 171.44 275.91 326536 /37c97%
  [1-5]56 31:06:38
averages - weight:70kg

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Wednesday Jun 30, 2010 #

8 AM

Running 15:00 [3] 3.1 km (4:50 / km) +30m 4:37 / km
shoes: Nike Pegasus+ 26

IW
6 PM

Running 1:07:00 [3] 14.2 km (4:43 / km) +230m 4:22 / km
shoes: Nike Pegasus+ 26

Home from Hucknall Station.

Tuesday Jun 29, 2010 #

8 AM

Running 14:00 [3] 3.2 km (4:22 / km) +30m 4:11 / km
shoes: Nike Pegasus+ 26

IW
1 PM

Cross Training warm up/down 5:00 [2]
weight:69.8kg

Strength and Conditioning 30:00 [1]

Flexibility (Stretching) 2:00 [0]

6 PM

Running 14:00 [3] 2.8 km (5:00 / km) +20m 4:50 / km
shoes: Nike Pegasus+ 26

HFW
7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km
shoes: Nike Pegasus+ 26

Running intervals 43:00 [4] 7.5 km (5:44 / km) +50m 5:33 / km
ahr:142 max:171 shoes: Nike Pegasus+ 26

100m sprint - 100m jogging recovery > 200m striding > 200m jogging recovery

Flexibility (Stretching) 15:00 [0]

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Pegasus+ 26

Monday Jun 28, 2010 #

8 AM

Running 13:00 [3] 3.0 km (4:20 / km) +30m 4:08 / km
shoes: Nike Pegasus+ 26

IW
1 PM

Strength and Conditioning (Circuits) 32:00 [3]

An extra exercise and an extra circuit on top of the normal and if was stiffling in the gym - hard work.

Flexibility (Stretching) 5:00 [0]

6 PM

Running 14:00 [3] 2.8 km (5:00 / km) +15m 4:52 / km
shoes: Nike Pegasus+ 26

HFW
9 PM

Running 33:00 [3] 6.5 km (5:05 / km) +95m 4:44 / km
shoes: Nike Pegasus+ 26

Evening run. Could still feel dinner lying in my stomach though so was at a very stead pace

Sunday Jun 27, 2010 #

Note
(rest day)

Return from JIRCs rest when at home.

Saturday Jun 26, 2010 #

8 PM

Orienteering race 7:12 [5] 1.5 km (4:48 / km) +40m 4:14 / km
shoes: Nike Pegasus+ 26

Evening Sprint relay at the JIRCs. Bit of good fun and tricky area (Sennybridge Barracks).

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Nike Pegasus+ 26

Friday Jun 25, 2010 #

8 AM

Running 15:00 [3] 3.2 km (4:41 / km) +30m 4:29 / km
shoes: Nike Pegasus+ 26

IW
6 PM

Running 43:50 [3] 8.9 km (4:56 / km) +160m 4:31 / km
ahr:147 max:162 shoes: Nike Pegasus+ 26

Home from Newstead station.

Thursday Jun 24, 2010 #

7 PM

Running warm up/down 12:00 [2] 2.2 km (5:27 / km) +20m 5:13 / km
shoes: Nike Pegasus+ 26

WU

Running intervals (grass) 39:00 [5] 6.7 km (5:49 / km) +40m 5:39 / km
ahr:148 max:178 shoes: Nike Pegasus+ 26

Pyramid

200m, 400m, 600m, 800m. Recovery of 30s, 60s, 90s, 120s:

35s (105/150); 1:05 (156/169); 1:47 (152/169); 2:26 (156/175)
37s (125/158); 1:03 (152/166); 1:41 (161/177); 2:23 (154/175)
34s (128/157); 1:01 (158/171); 1:41 (161/177); 2:23 (162/177)
34s (130/149); 0:59 (157/175); 1:41 (166/178).
C • some really decent reps the... 2

Flexibility 15:00 [0]

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Nike Pegasus+ 26

WD

Wednesday Jun 23, 2010 #

Note
(rest day)

Watch the football and a relaxing evening.
8 AM

Running 15:00 [2] 2.8 km (5:21 / km)
shoes: Nike Pegasus+ 26

IW

Tuesday Jun 22, 2010 #

8 AM

Running 15:00 [2] 3.2 km (4:41 / km) +30m 4:29 / km
shoes: Nike Pegasus+ 26

IW
1 PM

Cross Training warm up/down (Cycling) 5:00 [2]

Strength and Conditioning 25:00 [1]
weight:69.7kg shoes: Asics Gel GT-2140

Core, glute and ankle.
6 PM

Running 14:00 [3] 2.8 km (5:00 / km) +10m 4:55 / km
shoes: Nike Pegasus+ 26

HFW
7 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +10m 4:53 / km
shoes: Nike Pegasus+ 26

WU

Running intervals 39:00 [4] 8.0 km (4:53 / km) +70m 4:40 / km
ahr:153 max:171 shoes: Nike Pegasus+ 26

14 x ~550m (~2mins) @ T with ~80m walking recovery (~1min)
8 PM

Flexibility (Stretching) 12:00 [0]

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Nike Pegasus+ 26

WD Home - steady with Amy.

Monday Jun 21, 2010 #

8 AM

Running 16:00 [2] 3.0 km (5:20 / km) +30m 5:05 / km
shoes: Nike Pegasus+ 26

IW
1 PM

Strength and Conditioning (Circuits) 25:00 [3]
shoes: Asics Gel GT-2140

Tough session especially after a few weeks without going.

Flexibility (Stretching) 7:00 [0]
shoes: Asics Gel GT-2140

6 PM

Running 14:00 [3] 2.8 km (5:00 / km) +10m 4:55 / km
shoes: Nike Pegasus+ 26

HFW
9 PM

Cross Training (Swimming) 58:00 [1]

Sunday Jun 20, 2010 #

11 AM

Running long 1:56:21 [3] 23.5 km (4:57 / km) +325m 4:38 / km
ahr:144 max:160 shoes: Nike Pegasus+ 26

Out for a nice steady long run and beautiful weather and not too warm. Home> Portland Park> Annesley> Newstead> Annesley Colliery> Newstead Abbey> Theives Wood> Coxmoor> Pit Tip> Home.

Saturday Jun 19, 2010 #

11 AM

Orienteering tempo 25:31 [4] 6.3 km (4:03 / km) +50m 3:54 / km
ahr:168 max:176 spiked:12/12c shoes: Inov8 X Talon 212 (1)

NOC Summer League event at Wollaton

A bit windy but otherwise perfect running conditions. A bit tired but kept it about threshold. Fairly simple orienteering but nice to be doing some. No real mistakes though nearly got to no3 and realised it was the other side of a ha ha up a wall which wasn't on the map and but we had been told not to cross. 5.7km straight line.
C • ha ha 2
12 PM

Orienteering 25:00 [2] 3.0 km (8:20 / km) +20m 8:04 / km
shoes: Inov8 X Talon 212 (1)

Collected in a few controls as a WD was pretty much walking by the end due to carrying so many stakes.

Friday Jun 18, 2010 #

8 AM

Running 15:00 [2] 2.8 km (5:21 / km) +30m 5:05 / km
shoes: Nike Pegasus+ 26

IW - Heavy rucksack today and glutes still very tight.
6 PM

Running 38:34 [3] 7.25 km (5:19 / km) +150m 4:49 / km
ahr:142 max:159 shoes: Nike Pegasus+ 26

Steady run home from Newstead Station with bag.

Thursday Jun 17, 2010 #

8 AM

Running 15:00 [3] 3.2 km (4:41 / km) +30m 4:29 / km
shoes: Nike Pegasus+ 26

IW
6 PM

Running 15:00 [3] 2.8 km (5:21 / km) +20m 5:10 / km
shoes: Nike Pegasus+ 26

HFW - feeling tired and v.tight glutes.
7 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: Nike Pegasus+ 26

To training and around field as WU.

Running intervals 43:00 [4] 6.4 km (6:43 / km) +20m 6:37 / km
ahr:146 max:173 shoes: Nike Pegasus+ 26

Pyramids 1, 2, 4, 6mins then reverse with walking/jogging recoveries of 1, 2, 3, 3, 3, 2 mins. Took it at threshold.

Flexibility 20:00 [1]

Good stretching session.

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Nike Pegasus+ 26

Steady jog WD home.

Wednesday Jun 16, 2010 #

12 PM

Running 1:20:00 [3] 16.0 km (5:00 / km) +230m 4:40 / km
shoes: Nike Pegasus+ 26

Steady Lunch time run

Tuesday Jun 15, 2010 #

8 AM

Running 30:30 [3] 6.6 km (4:37 / km) +50m 4:27 / km
shoes: Nike Pegasus+ 26

Steady run before work from the Gym. Normal route out to the Trent.
7 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Pegasus+ 26

WU for race

Running race 25:59 [5] 7.36 km (3:32 / km) +150m 3:12 / km
shoes: Nike Pegasus+ 26

Booth's Road Race @ Shipley Park

Felt the strongest I ever have in a running race and actually enjoyed it and some big hills.

Finished 4th out of ~250 - by far my best ever performance. Really pleased.
8 PM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Nike Pegasus+ 26

WD

Monday Jun 14, 2010 #

8 AM

Running 16:00 [3] 3.4 km (4:42 / km) +30m 4:30 / km
shoes: Nike Pegasus+ 26

In to work via post box.
5 PM

Running 15:00 [3] 2.8 km (5:21 / km) +10m 5:16 / km
shoes: Nike Pegasus+ 26

Home from work.
7 PM

Cross Training (cycling) 1:00:00 [1]
ahr:96 max:164

Evening out on the trails on the MTB. Mainly fairly steady and stop start. HRM had ~60mins of Zone 1 and over.

Saturday Jun 12, 2010 #

11 AM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Inov8 X Talon 212 (1)

To start jog pus drills

Orienteering tempo 58:31 [4] *** 11.0 km (5:19 / km) +350m 4:35 / km
ahr:164 max:175 spiked:24/25c shoes: Inov8 X Talon 212 (1)

Brown course at Bradgate Park. Really nice day and well planned course. One small mistake of ~30s at 15 a depression amongst the bracken and a couple of small hesitatins. Ket the HR low and below T.

10.2km straight line.
12 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km
shoes: Inov8 X Talon 212 (1)

WD jog.

Friday Jun 11, 2010 #

8 AM

Running 16:00 [2] 3.2 km (5:00 / km) +30m 4:47 / km
shoes: Nike Pegasus+ 26

In to work
6 PM

Running 39:10 [3] 7.25 km (5:24 / km) +150m 4:54 / km
ahr:141 max:159 shoes: Nike Pegasus+ 26

Got off the train at Newstead for a steady run home along the trails.

Thursday Jun 10, 2010 #

8 AM

Running 17:00 [2] 3.2 km (5:19 / km) +30m 5:04 / km
shoes: Nike Pegasus+ 26

In to work via the train.
12 PM

Strength and Conditioning 25:00 [1]

Core and glute

Cross Training warm up/down 5:00 [2]
weight:70kg shoes: Asics Gel GT-2140

My weight is now below 70kg's; just :) I think that officially makes me no longer a fatty. :)
7 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +20m 4:46 / km
ahr:141 max:158 shoes: Nike Pegasus+ 26

Running intervals 40:00 [4] 8.8 km (4:33 / km) +100m 4:18 / km
ahr:158 max:178 shoes: Nike Pegasus+ 26

10 x 150m sprints (striding out) with ~750m jogging recovery.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Nike Pegasus+ 26

Jogging WD home

Flexibility 10:00 [0]

Wednesday Jun 9, 2010 #

8 AM

Running 15:00 [2] 2.8 km (5:21 / km) +30m 5:05 / km
shoes: Nike Pegasus+ 26

From home to the train and then from Nott'm station to work.
5 PM

Running 4:00 [2] 0.8 km (5:00 / km)
shoes: Nike Pegasus+ 26

Down to the station to catch the train.
6 PM

Running 1:03:00 [3] 12.9 km (4:53 / km) +210m 4:31 / km
ahr:148 max:163 shoes: Nike Pegasus+ 26

Got off the train at Hucknall and ran home along the trails. Wet but quite mild and Muggy. Very wet underfoot.

Tuesday Jun 8, 2010 #

1 PM

Cross Training warm up/down (Cycling) 5:00 [2]
weight:70.1kg

Strength and Conditioning 25:00 [1]
shoes: Asics Gel GT-2140

Core, glute and ankle.
7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: Nike Pegasus+ 26

To training and then around the field inc drills.

Running intervals 35:00 [4] 6.8 km (5:09 / km) +60m 4:56 / km
ahr:157 max:182 shoes: Nike Pegasus+ 26

6 x 4mins @ T with 90s recovery.

163/171; 161/176; 163/173; 162/173; 165/174; and 166/182.

Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Nike Pegasus+ 26

Very steady WD jog home with Amy.

Flexibility 10:00 [0]

Monday Jun 7, 2010 #

12 PM

Note
(sick)

Feeling still better but not 100%. Will try a bit of light exercise later but don't feel up to a hard circuit session just yet.
7 PM

Cross Training (Handball) 45:00 [1]

Just got the heart rate up a bit.
9 PM

Cross Training (Swimming) 45:00 [1]

Swimming with Amy. Steady 1km breast stroke for 30mins and then started getting cramp in my calves and toes so did a bit of slow sculling on my back.

Sunday Jun 6, 2010 #

Note
(sick)

Not feeling too bad but very tired and I need a rest after doing anything at all strenuous.

Friday Jun 4, 2010 #

Note
(sick)

Thursday Jun 3, 2010 #

Note
(sick)

Feel like crap day off work :(
C • if you're feeling better th... 2

Wednesday Jun 2, 2010 #

7 AM

Note
(sick)

Felt rubbish when I woke up this morning. Headache/blocked sinuses, weak, a sore throat and aching. Took the car to the station rather than running. Will see how I feel later for training.
5 PM

Note
(sick)

Still feeling rubbish, worse if anything so will be taking it easy tonight.

Tuesday Jun 1, 2010 #

8 AM

Running 20:00 [2] 3.75 km (5:20 / km) +50m 5:00 / km
shoes: Nike Pegasus+ 26

To train and the up to the gym to shower and change for work.
1 PM

Cross Training warm up/down 5:00 [2]
weight:70.5kg shoes: Asics Gel GT-2140

Strength and Conditioning 25:00 [1]
shoes: Asics Gel GT-2140

Core and Glute
7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km
shoes: Nike Pegasus+ 26

Running intervals 40:00 [3] 8.0 km (5:00 / km) +50m 4:51 / km
ahr:147 max:173 shoes: Nike Pegasus+ 26

~3mins steady with ~200m strides for 40 mins - 11/12 completed

Flexibility 10:00 [0]
shoes: Nike Pegasus+ 26

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Pegasus+ 26

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