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Training Log Archive: Rich

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Running16 12:54:52 95.98(8:04) 154.46(5:01) 1754
  Orienteering6 7:09:10 40.23(10:40) 64.75(6:38) 1951144 /154c93%
  Strength and Conditioning6 2:30:02
  Cross Training1 1:15:00 6.04(12:25) 9.72(7:43) 112
  Flexibility1 1
  Total26 23:49:05 142.25 228.93 3817144 /154c93%
  [1-5]25 21:42:17
averages - sleep:8 rhr:38 weight:65.4kg

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Wednesday Nov 30, 2011 #

6 PM

Running 1:14:14 intensity: (12 @0) + (42 @1) + (38:56 @2) + (34:16 @3) + (8 @4) 15.42 km (4:49 / km) +127m 4:37 / km
ahr:143 max:159 slept:8.0 weight:66.3kg shoes: Inov8 X Talon 212 (3)

Over Coxmoor and around Kingmill Res. Again feeling suprising ok. Decided on wearing inov8's after yesterdays mud though and as a result my calves took a hammering on the road sections.

Tuesday Nov 29, 2011 #

5 PM

Running long 1:42:37 intensity: (40 @0) + (3:54 @1) + (37:36 @2) + (57:26 @3) + (3:01 @4) 20.29 km (5:03 / km) +273m 4:44 / km
ahr:145 max:169 shoes: Nike Air Pegasus 27 Trail

OUt from the hotel in Salisbury again along muddy trails which were at times hard work with only trainers on. Enjoyable nontheless.

Monday Nov 28, 2011 #

5 PM

Running 1:05:31 intensity: (23 @0) + (1:14 @1) + (13:32 @2) + (47:57 @3) + (2:25 @4) 14.03 km (4:40 / km) +190m 4:22 / km
ahr:148 max:163 slept:7.0 shoes: Nike Air Pegasus+ 28

Working in Salisbury. Evening cruise around the outskirts of the town. Feeling good.

Sunday Nov 27, 2011 #

10 AM

Running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2) 2.0 km (10:00 / km)
slept:7.0 shoes: Inov8 X Talon 212 (3)

Decent WU.

Orienteering race 1:24:23 [4] *** 17.0 km (4:58 / km) +550m 4:16 / km
spiked:38/42c shoes: Inov8 X Talon 212 (3)

SLOW OK Nuts Trophy Blood Race

Mass start long of 15.5km - 1st place. Felt good and ran the whoel race hard and felt like I had more to give had I needed to.

From the start ran up the track realising no1 was 90degrees off to the right but wanted to get to what I thought was the start flag. However the start was actually where we were started from and there was no flag. Soon realised and quickly deviated and punched no.1, a common control ~150m from the start ~25-30s down. Kept cool, navigated well to no.2 and got into the lead at this point. Had Andy L and Ed C on my tail through the next few but kept the pace high and navigation accurate and the lead slowly grew. Pushed hard on a 2km long leg after ~3.5km to create a big lead (over Ed and Andy) but wasn't quite sure how the gaffling worked as it felt like there were 2 seperate courses.

One or two 30s odd mistakes culminating in about 3mins total but mostly pretty good and brought it home with a comfortable 8mins or so win over Ed with Paul C just behind him. Nice enjoyable race and a beautiful day.

Running warm up/down 13:00 intensity: (5:00 @1) + (8:00 @2) 2.0 km (6:30 / km)
shoes: Inov8 X Talon 212 (3)

Saturday Nov 26, 2011 #

10 AM

Orienteering 1:43:30 intensity: (58 @0) + (8:19 @1) + (45:57 @2) + (46:48 @3) + (1:28 @4) *** 15.0 km (6:54 / km) +180m 6:31 / km
ahr:141 max:161 spiked:22/22c shoes: Inov8 X Talon 212 (3)

Checking out Sherwood Forest West again. Bracken still reasonably high in many places. The worked forest in the west is pretty discusting due to brambles so won't be using that.

Friday Nov 25, 2011 #

7 AM

Running 22:01 intensity: (26 @0) + (17 @1) + (1:03 @2) + (11:52 @3) + (8:23 @4) 4.49 km (4:54 / km) +69m 4:33 / km
ahr:157 max:163 shoes: Nike Air Pegasus+ 28

ITW
5 PM

Orienteering 1:00:25 intensity: (1:27 @1) + (4:54 @2) + (24:21 @3) + (29:43 @4) *** 8.0 km (7:33 / km) +547m 5:38 / km
ahr:112 max:170 spiked:29/30c shoes: Inov8 X Talon 212 (3)

Had works pool car so stopped off at Bramcote on the way home for a night session. Ran the brown course from the Level 3 event I missed last month. Quite enjoyable but the map still isn't right.

Thursday Nov 24, 2011 #

5 PM

Running 1:04:00 intensity: (25 @0) + (34 @1) + (1:32 @2) + (55:54 @3) + (5:35 @4) 12.91 km (4:57 / km) +222m 4:34 / km
ahr:151 max:167 slept:8.0 weight:65.9kg shoes: Nike Air Pegasus+ 28

HFW Hucknall. Been a while since I did this, not not my most favourite route but quite enjoyed it tonight, though was running without light for the most part as I didn't think to pick up my Tikka this morning. Knee no worse than a background ache other than when I ran along an potholes track which jarred it a little. HR has been pretty high for the effort for the last few days now, maybe my body is doing battle with a virus?

Wednesday Nov 23, 2011 #

8 PM

Running 27:08 intensity: (15 @0) + (53 @1) + (9:09 @2) + (16:51 @3) 5.49 km (4:56 / km) +46m 4:45 / km
ahr:143 max:155 slept:9.0 weight:65.9kg shoes: Nike Air Pegasus+ 28

Late home. Just went for an easy one out to Sutton Lawn to keep up the daily running. Further improvement in the knee and forgot about it for the most part; getting there.

Tuesday Nov 22, 2011 #

5 PM

Running 51:06 intensity: (16 @0) + (44 @1) + (15:45 @2) + (31:39 @3) + (2:33 @4) + (9 @5) 10.4 km (4:55 / km) +144m 4:36 / km
ahr:147 max:174 slept:8.5 shoes: Nike Air Pegasus+ 28

Another steady one around Yeovil. A bit further than yesterday - again knee uncomfortable after 5-10mins but got no worse until close to the end.

Monday Nov 21, 2011 #

5 PM

Running 25:07 intensity: (48 @0) + (1:07 @1) + (12:06 @2) + (10:32 @3) + (34 @4) 5.26 km (4:46 / km) +53m 4:33 / km
ahr:140 max:162 slept:7.0 (injured) shoes: Nike Air Pegasus+ 28

Back in Yeovil. Steady run around the streets to feel out the knee felt. Started getting uncomfortable after 5mins. Experimented with my running style and how that may have effected it. Seams leaning into my running my be a significant contributing factor. It got no worse once I stood up tall anyway. Running on my toes was definitely making my calved tighten up. Promising anyway and all being well a bit longer tomorrow.

Strength and Conditioning 32:18 intensity: (32:01 @0) + (17 @1)
ahr:87 max:124

Core

Sunday Nov 20, 2011 #

12 PM

Cross Training 1:15:00 [0] 9.72 km (7:43 / km) +112m 7:18 / km
ahr:67 max:106 slept:9.0 weight:65.4kg (injured)

On the MTB with Amy at the Pines along the trials. Was pretty steady the whole time (as shown by the AHR of 67bpm) so no cardio training but good to test the knee - it pretty much failed. Started to feel it after 10mins and never got to the painful stage in was getting pretty uncomfortable so we stopped after 75mins. Bloody cold and foggy and the riding was made less enjoyable by the rally that was going on.

Saturday Nov 19, 2011 #

9 AM

Note
slept:7.75 weight:64.7kg (injured)

Thursday Nov 17, 2011 #

6 PM

Strength and Conditioning (Core) 35:00 [1]
slept:8.5 (injured)

Some core exercises that didn't need the use of my knee. Not on my feet so much today so it had a bit of rest and as a consequence haven't had pain, just a dull ache.

Wednesday Nov 16, 2011 #

Note
slept:7.5 (injured)

Knee felt ok first thing but the pain increased as the day went on with walking about on site.

Tuesday Nov 15, 2011 #

6 PM

Running 18:56 intensity: (33 @0) + (11:21 @1) + (7:02 @2) 2.9 km (6:31 / km) +24m 6:16 / km
ahr:124 max:138 slept:8.0 (injured) shoes: Nike Air Pegasus 27 Trail

So woke up and my knee was feeling all right but as the day went on, it started to hurt again through just walking around on site. Decided I'd go for a short easy run to see how it was and felt OK for a couple of minutes but started to become painful after 5mins. After 10mins or so decided it was pointless and headed back to the hotel. Not a good start to winter training so far. Guess this is Patellofemoral pain syndrome which is probably linked to the ankle pain I have been having.

Monday Nov 14, 2011 #

7 PM

Strength and Conditioning 20:00 [1]
slept:7.25

Long day on site today. Left home at 6am and finally got to the hotel in wonderful Yeovil at 7pm; here for the working week and probably most of next week too.

Right knee really not in good shape today. Pain coming from just below the knee cap. Thought I'd go for a short run to see how it held up but being so late back decided that I would just rest and do some core work instead.

Sunday Nov 13, 2011 #

Event: NOC Level C - Byrons Walk
 
8 AM

Running 28:25 intensity: (19 @0) + (8 @1) + (29 @2) + (19:53 @3) + (7:36 @4) 6.07 km (4:41 / km) +44m 4:31 / km
ahr:154 max:168 slept:8.0 shoes: Inov8 X Talon 212 (3)

Run to Byron's Walk
12 PM

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Inov8 X Talon 212 (3)

Orienteering race 42:58 intensity: (18 @1) + (12 @2) + (1:09 @3) + (16:46 @4) + (24:33 @5) ** 7.04 km (6:06 / km) +116m 5:38 / km
ahr:172 max:182 spiked:24/24c shoes: Inov8 X Talon 212 (3)

Brown course at Byron's Walk. Feeling tired but orienteering was good. Only time loss was from stopping to properly tie my lace as I'd forgotten beforehand.

Running 30:32 intensity: (2 @0) + (48 @1) + (46 @2) + (24:37 @3) + (4:19 @4) 6.13 km (4:59 / km) +76m 4:41 / km
ahr:153 max:164 shoes: Inov8 X Talon 212 (3)

Back home via Portland Park. HR been really high again today.

Saturday Nov 12, 2011 #

9 AM

Running 1:09:45 intensity: (21 @0) + (58 @1) + (12:37 @2) + (54:46 @3) + (1:03 @4) 13.84 km (5:02 / km) +181m 4:44 / km
ahr:148 max:161 slept:8.0 weight:65kg shoes: Inov8 X Talon 212 (3)

Run out down the dumbles and Brierley Park. Heavy, aching legs and mud made it hard work. HR was higher than I'd expect, had swollen glands last night so maybe my body is fighting off a virus. Feeling ok now anyway.

Friday Nov 11, 2011 #

5 PM

Orienteering 50:37 intensity: (6:12 @1) + (22:46 @2) + (20:33 @3) + (1:06 @4) ** 7.58 km (6:41 / km) +148m 6:05 / km
ahr:140 max:162 spiked:17/21c slept:8.0 weight:66.2kg shoes: Inov8 X Talon 212 (3)

Decided in the spur of the moment this morning to chuck in my O kit so stopped off at Bestwood on my way home from work for a spot of night technical training; except I forgot to take my compass. Ran the Long Technical course from a month or so ago. Was pretty crap early on, struggling with direction but got it together a bit more after but was mianly quite straight forward. Feeling a bit tired tonight and quite a bit of aching from plyometrics, particularly glutes.

Thursday Nov 10, 2011 #

4 PM

Strength and Conditioning (Plyometrics) 20:40 intensity: (9:18 @0) + (4:26 @1) + (4:51 @2) + (2:05 @3)
ahr:111 max:150 slept:8.0 weight:66.5kg

6 PM

Running warm up/down 6:33 intensity: (36 @0) + (32 @1) + (1:13 @2) + (4:12 @3) 1.16 km (5:38 / km) +2m 5:35 / km
ahr:140 max:152 shoes: Nike Air Pegasus+ 28

Running tempo 49:58 intensity: (1 @0) + (13 @1) + (8 @2) + (1:02 @3) + (43:33 @4) + (5:01 @5) 12.49 km (4:00 / km) +149m 3:47 / km
ahr:168 max:180 weight:66.5kg shoes: Nike Air Pegasus+ 28

Tempo out and back session with the Harriers. Ankle not too bad tonight though sore afterwards, think it must be down to the terrain running. As always had to push a bit harder at more a T pace in the last mile to get back quicker than I went out; just the nature of the hills on the route. Lots of steady downhill and one long steep uphill out with lots of steady uphill and one steep downhill back.

Running warm up/down 7:11 intensity: (37 @0) + (1:29 @1) + (5:05 @2) 1.21 km (5:55 / km)
ahr:129 max:139 shoes: Nike Air Pegasus+ 28

Wednesday Nov 9, 2011 #

6 AM

Running 27:15 intensity: (42 @0) + (42 @1) + (8:49 @2) + (16:56 @3) + (6 @4) 5.4 km (5:03 / km) +67m 4:45 / km
ahr:144 max:159 shoes: Nike Air Pegasus+ 28

3 PM

Running 1:06:33 intensity: (1:17 @0) + (13:26 @1) + (43:32 @2) + (8:18 @3) 12.45 km (5:21 / km) +87m 5:10 / km
ahr:132 max:154 shoes: Inov8 X Talon 212 (3)

Early finish on site got the unexpected pleasure of going for a run in the daylight. Went out armed with a 1:50k OS map and tried to follow the path routes out across farm land and through woodland. Kind of managed the route I wanted to with a bit of faffing and no doubt trespassing but not help by farmers erecting electric fences and solar panel farms across public rights of way. Just one electric shock. Back to the hotel just as darkness fell. Ankle was feeling sore for much of the run but not too inhibitive.

Missed 2.8km off the route by not starting my watch again for a while after crossing a road.

Strength and Conditioning (core) 10:00 [1]

Tuesday Nov 8, 2011 #

3 PM

Orienteering 1:27:17 intensity: (1:38 @0) + (8:31 @1) + (27:35 @2) + (32:06 @3) + (16:57 @4) + (30 @5) *** 10.14 km (8:37 / km) +410m 7:10 / km
ahr:145 max:170 spiked:14/15c slept:8.0 shoes: Inov8 X Talon 212 (3)

A short site visit near Yeovil and staying in Chippenham for the next couple of nights so stopped off at Stourhead to get the winter training under way. A pretty grotty forest really; had never been before. Lots of climb, mud and brambles but enjoyed it none the less and was orienteering pretty well though running steady, just one small miss of about 20s being too high on a pit. My ankle that was hurting towards the end of OMM day 2 started hurting again today after about 60mins - will have to keep an eye on that. Could have done with a head torch at times under the trees, very gloomy and hard to read the map and also getting quite dark towards the end. Finished with 5 x sprints along the open ride at Albert's Tower just before it became pitch black.
6 PM

Strength and Conditioning (Core) 32:04 [1]
ahr:78 max:119

Monday Nov 7, 2011 #

Note
(rest day)

Feeling much better today. Can hopefully start some training tomorrow.

Sunday Nov 6, 2011 #

8 PM

Flexibility 1 [3]
rhr:38 slept:9.0 weight:64.1kg (sick)

Feeling much better today so hopefully starting some training again in the next few days. New record low RHR.

Saturday Nov 5, 2011 #

10 AM

Note
slept:5.5 weight:63.5kg (sick)

Bad night and major S&D again. Supposed to be going away with the Junior Squad this morning but had to sack that off. Feelin totally awful again - back to how I was Monday. Looks like the start of base training will have to be put back by at least a week. :(

Friday Nov 4, 2011 #

10 PM

Note
slept:8.0 weight:66.7kg (sick)

Starting to feel better though still some stomach pains.

Thursday Nov 3, 2011 #

10 AM

Note
slept:9.0 weight:64.3kg (sick)

Wednesday Nov 2, 2011 #

Note
slept:8.0 (sick)

Tuesday Nov 1, 2011 #

9 AM

Note
slept:9.0 weight:64.1kg (sick)

Feeling really weak from lack of food/ nutrients and lost over 2.5kg's in 36hours.
C • weils disease 6

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