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Training Log Archive: Rich

In the 30 days ending Apr 30, 2016:

activity # timemileskm+mload
  Running25 12:24:08 91.47(8:08) 147.2(5:03) 12431599.7
  Cross Training8 9:26:11884.5
  Strength and Conditioning20 8:00:57 0.31 0.49641.2
  Orienteering6 5:32:03 29.82(11:08) 47.99(6:55) 122785 /96c88%1076.5
  Total53 35:23:19 121.59 195.68 247085 /96c88%4202.0
  [1-5]48 33:27:48
averages - weight:68kg

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Saturday Apr 30, 2016 #

2 PM

Running warm up/down 12:22 intensity: (9:33 @1) + (1:47 @2) + (1:02 @3) 1.0 km (12:20 / km) +23m 11:04 / km
ahr:116 max:151 shoes: Inov8 X Talon 190 (2)

Orienteering race 1:42:40 intensity: (24 @1) + (2:18 @2) + (13:59 @3) + (1:25:54 @4) + (5 @5) *** 17.38 km (5:54 / km) +585m 5:03 / km
ahr:163 max:174 spiked:29/35c shoes: Inov8 X Talon 190 (2)

British Champs Long @ Brown Clee - 3rd

Felt in control for most of the race except in the vague marshy area where I made most of my mistakes, one big. Third time through this area I just used the controls already found to get it quickly. It was a bit of a suck-it-and-see running wise. Felt hard work early but opened up on the long leg to 10 and felt better after that. Not fast, but running ok and felt there was still plenty in the tank when I finished. Mistakes:

5 - Overly conservative RC which was probably ~30-45s mistake and then lost 3mins in the vicinity of the control; just couldn't work this area out.
7 - 20s, control tucked away in a tiny re-entrant.
10 - 70s, it was in a newly forested area and hidden behind a massive felled tree which ran the length of the shallow gully the control was in so hid the feature too.
21 - 20s, slightly left on bearing.
22 - 50s, same vague area as 5. Used the lake to work out my position to minimise greater time loss.
33 - 30s tricky little area, small parallel error off a small spur.

Running warm up/down 11:34 intensity: (4:30 @1) + (5:44 @2) + (1:20 @3) 1.71 km (6:47 / km) +12m 6:33 / km
ahr:131 max:155 shoes: Inov8 X Talon 190 (2)

Friday Apr 29, 2016 #

7 AM

Running 25:23 intensity: (3:19 @1) + (14:39 @2) + (7:25 @3) 5.24 km (4:51 / km) +62m 4:35 / km
ahr:137 max:149 shoes: New Balance Fresh Foam Zante

5 PM

Running 20:43 intensity: (12:30 @1) + (8:13 @2) 4.14 km (5:00 / km) +181m 4:06 / km
ahr:126 max:140 shoes: New Balance Fresh Foam Zante

6 PM

Strength and Conditioning 15:00 [1]

Thursday Apr 28, 2016 #

5 PM

Running 1:00:21 intensity: (27:11 @1) + (33:04 @2) + (6 @3) 12.32 km (4:54 / km) +75m 4:45 / km
ahr:128 max:145 shoes: Puma Faas 300 V3

Not theostrich pleasant of runs. Cold and very wet. Teversal trails.

Wednesday Apr 27, 2016 #

6 AM

Running 30:11 intensity: (16:36 @1) + (13:35 @2) 5.89 km (5:07 / km) +11m 5:04 / km
ahr:126 max:134 shoes: New Balance Fresh Foam Zante

8 PM

Strength and Conditioning 20:00 [1]

Tuesday Apr 26, 2016 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 23:25 intensity: (2:56 @1) + (14:39 @2) + (5:50 @3) 4.99 km (4:42 / km) +47m 4:29 / km
ahr:137 max:151 shoes: Adidas Adizero Adios Boost (3)

ITW
5 PM

Running warm up/down 26:19 intensity: (1 @0) + (12:42 @1) + (6:12 @2) + (7:24 @3) 4.42 km (5:57 / km) +25m 5:47 / km
ahr:124 max:158 shoes: Adidas Adizero Adios Boost (3)

Running intervals 30:56 intensity: (1:36 @1) + (2:39 @2) + (7:20 @3) + (19:21 @4) 7.04 km (4:24 / km) +1m 4:23 / km
ahr:158 max:173 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 19:10 intensity: (2:34 @1) + (16:36 @2) 3.99 km (4:49 / km)
ahr:133 max:142 shoes: Adidas Adizero Adios Boost (3)

Monday Apr 25, 2016 #

7 AM

Cross Training (Cycling) 1:03:46 intensity: (48:39 @1) + (13:02 @2) + (2:05 @3)
ahr:119 max:156

Easy ITW
1 PM

Running 36:03 intensity: (3:16 @1) + (31:52 @2) + (55 @3) 7.59 km (4:45 / km) +8m 4:44 / km
ahr:135 max:147 shoes: New Balance Fresh Foam Zante

Very easy lunch time leg shake out; lots of achy leg muscles. Sun came out and was quite pleasant.
5 PM

Cross Training (Cycling) 1:14:14 intensity: (55:00 @1) + (19:14 @2)
ahr:119 max:142

24.5km/295m HFW

Sunday Apr 24, 2016 #

10 AM

Running warm up/down 17:35 [2] 2.15 km (8:10 / km) +41m 7:28 / km
shoes: Inov8 ORoc 280 (3)

Put orthotic in but was uncomfortable on the way to the start so ditched it at the finish. Didn't need it but slight strange feeling not having an insole.

Orienteering race 43:02 [4] **** 6.4 km (6:43 / km) +200m 5:49 / km
spiked:25/28c shoes: Inov8 ORoc 280 (3)

Scottish Sprint Middle WRE

Very heavy legged but bar a miss at 9 (~50s), like most, it was going reasonably ok until I overshot 27. I ended up fighting through wind blow and seeing the finish directly below me - lost best part of 4mins here. Otherwise very enjoyable.

GPS - http://club.tractrac.com/events/event_20160424_Sco...
Results - http://www.rstrain.ndtilda.co.uk/results_16/mid_bo...

Running warm up/down 10:00 [2] 1.4 km (7:09 / km) +70m 5:43 / km
shoes: Inov8 ORoc 280 (3)

Saturday Apr 23, 2016 #

11 AM

Running warm up/down 12:13 intensity: (7:17 @1) + (4:14 @2) + (42 @3) 1.77 km (6:54 / km) +27m 6:25 / km
ahr:123 max:152 shoes: Inov8 ORoc 280 (3)

Orienteering race 19:54 intensity: (50 @3) + (10:46 @4) + (8:18 @5) *** 3.47 km (5:44 / km) +33m 5:28 / km
ahr:170 max:176 spiked:15/15c shoes: Inov8 ORoc 280 (3)

JOK Sprint prologue

Started steady, grew into the race. Nice and clean.

Running warm up/down 7:06 intensity: (59 @1) + (6:07 @2) 1.15 km (6:09 / km) +34m 5:22 / km
ahr:134 max:141 shoes: Inov8 ORoc 280 (3)

2 PM

Running warm up/down 11:19 intensity: (2:01 @1) + (7:16 @2) + (2:02 @3) 1.93 km (5:51 / km) +1m 5:50 / km
ahr:135 max:149 shoes: Inov8 ORoc 280 (3)

Orienteering race 25:18 intensity: (11 @3) + (15:26 @4) + (9:41 @5) *** 4.17 km (6:04 / km) +71m 5:35 / km
ahr:153 max:177 spiked:16/18c shoes: Inov8 ORoc 280 (3)

JOK Sprint chase final

Knackered, didn't have the legs. Same miss as everyone at 2 - GPS confirms it was in the wrong place. Dropped off the pack soon after, big mistake leaving 7 and slogged it home on my own to the end. Dropped one place so could have been worse.

Running warm up/down 14:48 intensity: (12:39 @1) + (2:09 @2) 2.01 km (7:22 / km) +23m 6:58 / km
ahr:117 max:132 shoes: Inov8 ORoc 280 (3)

Friday Apr 22, 2016 #

Event: Dark Thistle
 
8 PM

Running warm up/down 8:42 intensity: (8:00 @1) + (42 @2) 0.71 km (12:10 / km) +23m 10:29 / km
ahr:108 max:139 shoes: Inov8 ORoc 280 (3)

9 PM

Orienteering 1:01:54 intensity: (4:56 @1) + (8:56 @2) + (22:24 @3) + (22:24 @4) + (3:14 @5) 7.12 km (8:41 / km) +237m 7:27 / km
ahr:153 max:177 shoes: Inov8 ORoc 280 (3)

Dark Thistle - short course at Craig a Barns

Steady from the start and on my own shortly after #1. Runners on the long converged at #4 led by Doug and I led the way for a while up to 6. Long runners went in a different direction after 7. First mistake at 8 losing ~1min on a boulder; wasn't convinced it was in the right place.

Steady on my own from here. Lost quite a lot of time on several controls after this. Was mainly hitting the controls fine by my line along the way was often off. Big mistake near the end losing around 4mins.

http://www.ravinenkartor.se/show_map.php?user=Rich...

10 PM

Running warm up/down 2:48 [1] 0.36 km (7:48 / km)
ahr:114 max:128 shoes: Inov8 ORoc 280 (3)

Thursday Apr 21, 2016 #

6 AM

Strength and Conditioning 23:57 intensity: (22:42 @1) + (1:15 @2) 0.49 km (48:35 / km)
ahr:91 max:136

Running 22:23 intensity: (1:50 @1) + (2:46 @2) + (17:26 @3) + (21 @4) 5.07 km (4:25 / km) +48m 4:13 / km
ahr:147 max:161 weight:68.2kg shoes: New Balance Fresh Foam Zante

ITW - A little early discomfort soon disappeared.
5 PM

Running 1:03:25 intensity: (1:15 @1) + (18:00 @2) + (42:49 @3) + (1:21 @4) 13.82 km (4:35 / km) +210m 4:16 / km
ahr:147 max:170 shoes: New Balance Fresh Foam Zante

Nice steady run back from Newstead station. A little discomfort towards the end, I guess once fatiguing but otherwise good.
9 PM

Strength and Conditioning 15:00 [0]

Wednesday Apr 20, 2016 #

7 AM

Running 23:41 intensity: (1:32 @1) + (8:30 @2) + (13:39 @3) 5.15 km (4:36 / km) +57m 4:21 / km
ahr:141 max:153 weight:67.8kg shoes: New Balance Fresh Foam Zante

ITW. Early knee pain subsided. Beautiful morning.
4 PM

Running 23:05 intensity: (2:06 @1) + (11:14 @2) + (9:45 @3) 4.89 km (4:43 / km) +25m 4:36 / km
ahr:141 max:155 shoes: New Balance Fresh Foam Zante

HFW. No knee issues at all, running feeling more solid, this is encouraging (fingers crossed) but need to keep up all the work I'm doing at the minute.
9 PM

Strength and Conditioning (Physio Exercises) 15:00 [0]

Tuesday Apr 19, 2016 #

6 AM

Strength and Conditioning (Weights) 20:00 [1]

12 PM

Running 25:06 intensity: (1:52 @1) + (5:01 @2) + (17:35 @3) + (38 @4) 5.8 km (4:19 / km) +4m 4:19 / km
ahr:145 max:164 shoes: New Balance Fresh Foam Zante

To and from the Physios. Knee sore on the way there but better the faster I went.

Way back was with a custom orthotic. Some sharp pains early but then everything started feeling a little better.
6 PM

Running warm up/down 8:42 intensity: (1:51 @1) + (6:51 @2) 1.69 km (5:09 / km) +2m 5:07 / km
ahr:131 max:143 shoes: New Balance Fresh Foam Zante

WU around the field, knee not feeling so great but gave the intervals a shot to see how it went.

Running intervals 22:40 intensity: (17 @1) + (4:17 @2) + (4:18 @3) + (11:54 @4) + (1:54 @5) 5.04 km (4:30 / km) +2m 4:30 / km
ahr:159 max:176 shoes: New Balance Fresh Foam Zante

8 x 600m, 1min recovery. Concentrated on good solid running technique. Knee fine and if anything felt better as the session went on, feeling very unfit, times not good. First intervals session I have finished since January, perhaps even this year.

Running warm up/down 12:11 intensity: (1:14 @1) + (7:39 @2) + (3:18 @3) 2.46 km (4:57 / km) +3m 4:55 / km
ahr:138 max:150 shoes: New Balance Fresh Foam Zante

WD. Even managed to complete this without too much discomfort.
9 PM

Strength and Conditioning (Physio Exercises) 15:00 [0]

Monday Apr 18, 2016 #

6 AM

Strength and Conditioning (Circuits) 37:00 intensity: (10:00 @1) + (10:00 @2) + (17:00 @3)

7 AM

Cross Training 1:00:54 intensity: (20:11 @1) + (27:37 @2) + (11:04 @3) + (2:02 @4)
ahr:134 max:165 weight:68.2kg

ITW 24.5km/170m
5 PM

Cross Training (Cycling) 1:04:49 intensity: (23:56 @1) + (31:25 @2) + (7:04 @3) + (2:24 @4)
ahr:132 max:169

HFW 24.5km/290m
9 PM

Strength and Conditioning (Physio Exercises) 15:00 [0]

Sunday Apr 17, 2016 #

11 AM

Running 19:27 intensity: (6:56 @1) + (12:31 @2) 3.94 km (4:56 / km) +12m 4:52 / km
ahr:126 max:138 shoes: New Balance Fresh Foam Zante

Short jog. In pain pretty early. Rest has done nothing, need to really concentrate on getting this glute med firing properly.
8 PM

Strength and Conditioning 15:00 [1]

Saturday Apr 16, 2016 #

9 PM

Strength and Conditioning 15:00 [1]

Monday Apr 11, 2016 #

6 AM

Strength and Conditioning (Circuits) 35:00 [3]
weight:67.7kg

Sunday Apr 10, 2016 #

8 PM

Strength and Conditioning 20:00 [3]

Saturday Apr 9, 2016 #

4 PM

Running 45:00 [2] 9.0 km (5:00 / km) +80m 4:47 / km
(injured) shoes: New Balance Fresh Foam Zante

Despite resting yesterday, knee was uncomfortable early (definitely ITBS again today) and noticeably getting worse after about 20mins so turned and headed home. Had to do some run/walking on the return leg.

Getting very frustrated with this now, have been doing the strength training for several weeks with little progress, despite feeling a lot stronger. Its now nearly seven weeks. A few days off running totally is not something I have done yet so will do that to see if it helps?
10 PM

Strength and Conditioning 20:00 [3]

Friday Apr 8, 2016 #

Note
(injured) (rest day)

Thursday Apr 7, 2016 #

7 AM

Running 18:00 [2] 3.5 km (5:09 / km) +50m 4:48 / km
shoes: New Balance Fresh Foam Zante

To physios and back. Left hip muscles very tight so they had a good seeing to.
5 PM

Cross Training (Cycling) 1:05:00 [2]

9 PM

Strength and Conditioning 35:00 [0]

Wednesday Apr 6, 2016 #

6 AM

Strength and Conditioning 40:00 [2]

Circuits
7 AM

Cross Training (Cycling) 1:10:00 [2]

ITW - Wet, cold, pretty unpleasant allround. 24.5km/150m

Tuesday Apr 5, 2016 #

6 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Skechers Go Run 4

Running intervals 28:30 intensity: (10:30 @0) + (18:00 @5) 6.0 km (4:45 / km)
shoes: Skechers Go Run 4

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Skechers Go Run 4

Monday Apr 4, 2016 #

6 AM

Strength and Conditioning 40:00 intensity: (10:00 @0) + (10:00 @1) + (10:00 @2) + (10:00 @3)

Circuits

Sunday Apr 3, 2016 #

7 AM

Orienteering 1:19:15 intensity: (42:47 @1) + (32:17 @2) + (4:11 @3) 9.44 km (8:24 / km) +101m 7:58 / km
ahr:125 max:153 shoes: Inov8 ORoc 280 (3)

Controller Duties at the pines. Knee became quite painful. Definitely under the knee rather than ITBS today.

Cross Training (MTB Orienteering) 1:49:24 intensity: (1:45:12 @1) + (3:19 @2) + (53 @3)
ahr:104 max:145 (injured)

Had considered the potential knee issue so had wisely taken my MTB. 19.5km/200m.
9 PM

Strength and Conditioning 30:00 [1]

Physio exercises.

Saturday Apr 2, 2016 #

2 PM

Running 11:26 intensity: (4:33 @1) + (5:15 @2) + (1:38 @3) 2.05 km (5:35 / km) +18m 5:21 / km
ahr:133 max:150 shoes: Adidas Adizero Adios Boost (3)

WU

Running race 17:42 intensity: (24 @1) + (15 @2) + (28 @3) + (13:55 @4) + (2:40 @5) 5.03 km (3:31 / km) +54m 3:20 / km
ahr:169 max:176 shoes: Adidas Adizero Adios Boost (3)

Midland Road relay leg 7 at Sutton Park.

Felt slow and was hard work from the start. Hard to enjoy it when so unfit. Felt knee when I hit the downhill section around 3.5 km and steadily got worse from there.
3 PM

Running 6:52 intensity: (5:57 @1) + (55 @2) 1.13 km (6:05 / km) +14m 5:43 / km
ahr:117 max:131 shoes: Adidas Adizero Adios Boost (3)

WD with knee complaining. Hoping that I would have improved further this week to get to ~50 miles for the week but ended up nowhere near. :(

Friday Apr 1, 2016 #

6 AM

Strength and Conditioning 35:00 [1]

7 AM

Cross Training (Cycling) 58:04 intensity: (30:04 @1) + (23:01 @2) + (4:45 @3) + (14 @4)
ahr:128 max:160

ITW 24.5/170m

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