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Training Log Archive: Rich

In the 30 days ending Sep 30, 2016:

activity # timemileskm+mload
  Running32 24:07:52 194.49(7:27) 313.0(4:38) 22513001.3
  Orienteering3 2:31:09 16.32(9:16) 26.26(5:45) 43542 /46c91%602.0
  Running Drills1 6:20 0.33(19:20) 0.53(12:01) 15.0
  Total32 26:45:21 211.14(7:36) 339.8(4:43) 268742 /46c91%3608.3
  [1-5]32 26:04:04
averages - sleep:4.5 rhr:44 weight:65.3kg

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Friday Sep 30, 2016 #

7 AM

Running 25:00 [2] 5.6 km (4:28 / km) +25m 4:22 / km
weight:65kg shoes: Skechers Go Run 4

ITW inc. Sainsbury's to buy cereal.
5 PM

Running 37:00 intensity: (23 @0) + (4:17 @1) + (29:07 @2) + (3:13 @3) 8.16 km (4:32 / km) +169m 4:06 / km
ahr:132 max:143 shoes: Skechers Go Run 4

Home from Newstead Station. Felt reasonable once moving.

Thursday Sep 29, 2016 #

7 AM

Running 35:00 [2] 8.4 km (4:10 / km)
weight:65.3kg shoes: Skechers Go Run 4

Few laps of the res, calves still a little sore but getting there.
5 PM

Running 1:00:30 [3] 14.9 km (4:04 / km) +120m 3:54 / km
shoes: Adidas Adizero Adios Boost (3)

Steady on the Pleasley triangle trails. GPS less as it needs charging and the charger is at work.

Wednesday Sep 28, 2016 #

6 PM

Running 30:21 intensity: (20 @0) + (1:07 @1) + (18:09 @2) + (10:45 @3) 6.98 km (4:21 / km) +21m 4:17 / km
ahr:136 max:147 shoes: Skechers Go Run 4

Evening jog. Life returning to my legs.

Tuesday Sep 27, 2016 #

7 AM

Running 29:01 intensity: (3:39 @0) + (2:05 @1) + (15:31 @2) + (7:46 @3) 5.6 km (5:11 / km) +45m 4:59 / km
ahr:129 max:148 shoes: Skechers Go Run 4

ITW
5 PM

Running 28:18 intensity: (36 @0) + (17:45 @1) + (9:57 @2) 5.5 km (5:09 / km) +35m 4:59 / km
ahr:123 max:138 shoes: Skechers Go Run 4

HFW

Monday Sep 26, 2016 #

5 PM

Running 1:00:06 intensity: (42 @0) + (37:20 @1) + (20:41 @2) + (1:23 @3) 11.95 km (5:02 / km) +130m 4:46 / km
ahr:123 max:143 shoes: Skechers Go Run 4

Recovery jog to Berry Hill. Ok for 40 mins but then ran out of steam and was an unpleasant slog home.

Sunday Sep 25, 2016 #

9 AM

Running warm up/down 14:12 [1] 2.18 km (6:30 / km) +4m 6:27 / km
shoes: Adidas Adizero Takumi Sen 2

Running race 1:13:20 [4] 21.21 km (3:27 / km) +123m 3:22 / km
weight:65.4kg shoes: Adidas Adizero Takumi Sen 2

Robin Hood Half Marathon & National champs

Not the 72 I was hoping for but that was always ambitious, particularly with the hills in the first half. Started well, there was lots of wiggling through the Park and multiple ups and downs; which was frustrating. Slog to the top of the Park, by which point I was already alone, and early gains had been wiped out on target pace. The 72 went out of the window on the drag from Jubilee all the way up to Wollaton Hall, 3km of constrant up hill where I lost 1min on target pace. It felt like it took about 4 miles to recover from that hill.

Got caught by a pack towards the end including Katrina Wootton. Sat in behind her for a bit of a rest for couple of km before a sprint last 400m to take a couple of places. 17th overall

Running warm up/down 9:37 [1] 1.46 km (6:34 / km)
shoes: Adidas Adizero Takumi Sen 2

Saturday Sep 24, 2016 #

1 PM

Running 31:34 intensity: (54 @0) + (9:11 @1) + (19:40 @2) + (1:49 @3) 6.98 km (4:31 / km) +20m 4:27 / km
ahr:127 max:154 weight:65.3kg shoes: Adidas Adizero Takumi Sen 2

Easy jogging around the rez with a couple of strides. Feeling good apart from my Shoulder.

Friday Sep 23, 2016 #

Note

Feeling better. Day to replenish low reserves.

Thursday Sep 22, 2016 #

Note
rhr:44 slept:4.0 weight:64.6kg (sick)

Another bad nights sleep, although this was largely to my left shoulder area being really tight/sore/uncomfortable, but stomach feeling better today. Just tired and drained really.

Lunch time physio appointment which was well timed to sort out my shoulder. Likely the cause of lots of faster running than any specific event. Everything was loosened off and K-taped up to ease the tension on the tight muscles.

Wednesday Sep 21, 2016 #

Note
slept:5.0 weight:65.7kg (sick)

Shuttle runs to the bathroom through the night so sleep was limited. Fever eased through the day and managed to eat a little.

Tuesday Sep 20, 2016 #

Note
(sick)

Spent the day feeling increasingly crap. Got home, immediately spewed and spent the rest of the evening in bed with a raging temperature.

Monday Sep 19, 2016 #

12 PM

Running 1:04:36 intensity: (56 @0) + (43:51 @1) + (19:49 @2) 13.5 km (4:47 / km) +64m 4:40 / km
ahr:123 max:136 shoes: Skechers Go Run 4

Easy jog. Stomach not good.

Saturday Sep 17, 2016 #

8 AM

Running warm up/down 18:47 intensity: (42 @0) + (5:05 @2) + (12:42 @3) + (18 @4) 4.06 km (4:38 / km) +53m 4:21 / km
ahr:140 max:156 shoes: Adidas Adizero Adios Boost (3)

Running race 16:29 intensity: (1 @0) + (26 @1) + (8 @2) + (10 @3) + (3:43 @4) + (12:01 @5) 5.07 km (3:15 / km) +36m 3:08 / km
ahr:171 max:180 shoes: Adidas Adizero Adios Boost (3)

Brierley Park Run

New PR local to home. A little slower than hoped but felt tired and the course was slower than anticipated. Also, my upper back/shoulder area was really tight and bothersome.

Running warm up/down 21:46 intensity: (2 @0) + (15:18 @1) + (6:26 @2) 4.13 km (5:16 / km) +12m 5:11 / km
ahr:123 max:138 shoes: Adidas Adizero Adios Boost (3)

Friday Sep 16, 2016 #

5 PM

Running 24:08 intensity: (55 @0) + (18:04 @1) + (4:36 @2) + (33 @3) 4.74 km (5:05 / km) +169m 4:19 / km
ahr:121 max:149 shoes: Skechers Go Run 4

Thursday Sep 15, 2016 #

7 AM

Running 28:36 intensity: (42 @0) + (10:02 @1) + (17:52 @2) 5.73 km (4:59 / km) +19m 4:55 / km
ahr:125 max:138 shoes: Skechers Go Run 4

Easy jog around the Res in dense fog.
6 PM

Running warm up/down 9:52 intensity: (20 @0) + (1:20 @1) + (8:06 @2) + (6 @3) 2.13 km (4:38 / km) +3m 4:36 / km
ahr:129 max:140 shoes: Adidas Adizero Takumi Sen 2

Running tempo 22:27 intensity: (11 @1) + (12 @2) + (50 @3) + (21:14 @4) 6.59 km (3:24 / km) +1m 3:24 / km
ahr:163 max:168 shoes: Adidas Adizero Takumi Sen 2

3 laps of the Res at target 1/2M pace. Easing down now ahead of next weekends RH 1/2M. Confident of getting my 72min or under goal.

Running warm up/down 10:39 intensity: (10:35 @2) + (4 @3) 2.13 km (5:01 / km) +17m 4:49 / km
ahr:132 max:145 shoes: Adidas Adizero Takumi Sen 2

Wednesday Sep 14, 2016 #

7 AM

Note
weight:65.4kg

6 PM

Running 51:11 intensity: (1:25 @0) + (26:29 @1) + (22:03 @2) + (1:14 @3) 10.24 km (5:00 / km) +71m 4:50 / km
ahr:124 max:144 shoes: Skechers Go Run 4

Tuesday Sep 13, 2016 #

7 AM

Running 31:08 intensity: (1:11 @0) + (5:47 @1) + (17:05 @2) + (7:05 @3) 6.96 km (4:29 / km) +19m 4:25 / km
ahr:131 max:145 shoes: Skechers Go Run 4

6 PM

Running warm up/down 19:10 intensity: (38 @0) + (3:29 @1) + (10:47 @2) + (4:16 @3) 4.16 km (4:36 / km) +39m 4:24 / km
ahr:131 max:150 shoes: Adidas Adizero Takumi Sen 2

Running Drills warm up/down 6:20 intensity: (1:21 @0) + (4:58 @1) + (1 @2) 0.53 km (12:01 / km) +1m 11:54 / km
ahr:108 max:127 shoes: Adidas Adizero Takumi Sen 2

Running intervals 33:06 intensity: (41 @0) + (7:12 @1) + (4:26 @2) + (6:41 @3) + (10:24 @4) + (3:42 @5) 7.41 km (4:28 / km) +1m 4:28 / km
ahr:145 max:183 shoes: Adidas Adizero Takumi Sen 2

Track Intervals

5 x 1km (90s), 400m (45s)

1kms in 3:05-10
400m in ~72-74 with a childish 65s at the end.

Felt strong, was running with Luke & Martyn, a could have pushed on more.

Warm in the jog up to training but the cloud had built in 5mins after arriving which had made it fresher (although still warm) but much breezier for training. Buzzards were swooping and there was a whooping thunder storm in the back ground. Looked close but was actually over Manchester such was the size of it - the storm that hit the Etihad.

Running warm up/down 17:44 intensity: (41 @0) + (1:07 @1) + (9:44 @2) + (6:12 @3) 3.73 km (4:45 / km) +4m 4:44 / km
ahr:134 max:150 shoes: Adidas Adizero Takumi Sen 2

Monday Sep 12, 2016 #

12 PM

Running 1:10:50 intensity: (44 @0) + (27:25 @1) + (39:13 @2) + (3:28 @3) 14.77 km (4:48 / km) +142m 4:35 / km
ahr:127 max:148 shoes: Skechers Go Run 4

Very easy run. Blister on right foot pretty sore but manageable. maun trail to Oak Tree Lane; back via Berry Hill and Cauldwell.

Sunday Sep 11, 2016 #

11 AM

Running warm up/down 11:49 [1] 2.09 km (5:39 / km) +37m 5:11 / km
shoes: Inov8 X Talon 190 (2)

Orienteering race 42:13 [4] 8.83 km (4:47 / km) +127m 4:28 / km
spiked:22/24c shoes: Inov8 X Talon 190 (2)

Brown at Wombwell Woods

New area to me. Very pleasant and decent run. Blisters were sore on cornering so a bit tentative changing direction.

Small errors were at 8 (~15s) being too far left (map a little strange here) and 23 (~25-30s) where I went and searched around the wrong rhodi which was partially obscured by the control circle and didn't spot. Other small errors were <5s here and there. Wasn't sure about my route to 3 (straight through initial green, left of second block of green, then straight) but won the split by a good margin so must have been decent.

Running strong but felt there was more in the tank.

Running warm up/down 12:33 [1] 2.04 km (6:09 / km) +31m 5:43 / km
shoes: Inov8 X Talon 190 (2)

WD Jog. Blisters particularly sore now.

Saturday Sep 10, 2016 #

10 AM

Running long 1:51:28 intensity: (21 @0) + (5:03 @1) + (1:14:18 @2) + (29:01 @3) + (2:45 @4) 24.16 km (4:37 / km) +222m 4:25 / km
ahr:137 max:167 shoes: Skechers Go Run 4

Damp run on the Skegby and Rowthorne trail out to Hardwick Hall. Cruise round and back via the Tevvie Trail. Very damp morning but a pleasant run; blisters still sore but manageable.

Friday Sep 9, 2016 #

Note
(injured) (rest day)

Blisters very sore this morning. Put my running shoes on, little jog but could tell I was not going to run correctly. History suggests this would lead to additional blisters and/or injury and giving them a day to heal is probably the best option.

Thursday Sep 8, 2016 #

6 PM

Running warm up/down 9:53 intensity: (1:01 @0) + (3:27 @1) + (5:25 @2) 2.11 km (4:41 / km) +3m 4:39 / km
ahr:121 max:139 shoes: Adidas Adizero Takumi Sen 2

Legs better than I expected after feeling tired again. Right Achilles sore though so stopped for some calf dips/raises before starting the Tempo session.

Running tempo 29:23 intensity: (23 @1) + (3 @2) + (24 @3) + (28:33 @4) 8.54 km (3:27 / km) +2m 3:26 / km
ahr:162 max:169 shoes: Adidas Adizero Takumi Sen 2

Four lap tempo of the Rez ~3.29min/km on gravel paths and 3:23min/km on the black top. Extendable dog leads need banning! Idiots stood on one side of the path in a world of their own, dog on the other.

Running warm up/down 13:43 intensity: (9 @0) + (3:27 @1) + (10:07 @2) 2.78 km (4:56 / km) +28m 4:42 / km
ahr:127 max:139 shoes: Adidas Adizero Takumi Sen 2

Jog around the lawn, could feeling a couple of slight blisters on bottom of my feet but they weren't causing agro.

Wednesday Sep 7, 2016 #

8 AM

Running 39:30 intensity: (44 @0) + (23:31 @1) + (15:15 @2) 7.74 km (5:06 / km) +31m 5:00 / km
ahr:124 max:134 weight:65.9kg shoes: Skechers Go Run 4

Tired.
6 PM

Running 23:00 intensity: (1:18 @0) + (18:37 @1) + (3:05 @2) 4.34 km (5:18 / km) +19m 5:12 / km
ahr:117 max:133 shoes: Skechers Go Run 4

Even more tired so binned the 60min easy and had a little plod around Sutton Lawn with a stop for a good stretch instead.

Tuesday Sep 6, 2016 #

1 PM

Running 28:54 intensity: (29 @0) + (13:34 @1) + (14:51 @2) 5.84 km (4:57 / km) +9m 4:55 / km
ahr:125 max:137 shoes: Nike Flyknit Lunar 2

Opted for a lunch jog as was knackered when I woke up, still feeling tired.
6 PM

Running warm up/down 8:52 intensity: (59 @0) + (34 @1) + (5:32 @2) + (1:47 @3) 1.88 km (4:43 / km) +2m 4:41 / km
ahr:130 max:145 shoes: Adidas Adizero Takumi Sen 2

Running intervals 29:53 intensity: (1:00 @0) + (6:36 @1) + (4:40 @2) + (5:47 @3) + (11:00 @4) + (50 @5) 6.39 km (4:41 / km) +2m 4:40 / km
ahr:143 max:173 shoes: Adidas Adizero Takumi Sen 2

10 x 600m (75s) in ~1:50 running with Luke and Martin, felt pretty comfortable. Warm evening.

Running warm up/down 18:13 intensity: (26 @0) + (9:04 @1) + (3:07 @2) + (4:09 @3) + (1:27 @4) 3.03 km (6:01 / km) +1m 6:01 / km
ahr:129 max:158 shoes: Adidas Adizero Takumi Sen 2

Monday Sep 5, 2016 #

6 PM

Running 46:58 intensity: (33 @0) + (12:44 @1) + (32:03 @2) + (1:38 @3) 9.56 km (4:55 / km) +46m 4:48 / km
ahr:129 max:144 shoes: Skechers Go Run 4

Easy, heavy legs, got better after 5km or so.

Sunday Sep 4, 2016 #

9 AM

Running warm up/down 9:58 [2] 1.79 km (5:34 / km) +10m 5:25 / km
shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 20:18 intensity: (11:44 @0) + (5:14 @1) + (3:12 @2) + (8 @3) 3.3 km (6:10 / km) +26m 5:56 / km
ahr:115 max:141 shoes: VJ Bold

Orienteering race 33:09 intensity: (5 @0) + (13 @1) + (8 @2) + (2:49 @3) + (17:09 @4) + (12:45 @5) *** 5.68 km (5:50 / km) +47m 5:36 / km
ahr:166 max:177 spiked:20/22c shoes: VJ Bold

Running warm up/down 10:07 intensity: (10 @0) + (4:59 @1) + (4:58 @2) 1.78 km (5:40 / km) +25m 5:18 / km
ahr:124 max:130 shoes: VJ Bold

Saturday Sep 3, 2016 #

10 AM

Running warm up/down 15:16 intensity: (1:04 @0) + (45 @1) + (1:45 @2) + (10:03 @3) + (1:39 @4) 1.87 km (8:10 / km) +232m 5:02 / km
ahr:140 max:166 shoes: VJ Bold

Orienteering race 1:15:47 intensity: (8 @0) + (12 @1) + (1:12 @2) + (12:08 @3) + (57:43 @4) + (4:24 @5) *** 11.76 km (6:27 / km) +261m 5:48 / km
ahr:160 max:174 shoes: VJ Bold

VHI Individual in the Mourne Mountains (NI)

Technically not brilliant but no howlers. Running strong on the easier stuff but sluggish in the tougher terrain. Time loses:

1. 70s - pulled off line straight away and wasn't sure of my position in the thick clag. Much too low and so had a 25m height climb into the control.
6. 45s - hesitation early and change mind on RC, should have stuck to original which was 45s faster.
11. 20s - offline
12. 60s - Initially left control in wrong direction, and failed to realise veg change near control and overshot.
13. 90s - lost contact half way, was pulled off line right and had to relocate.
18. 90s - Off line twice up the hill through the clag.

Enjoyable race and won by a sizable margin.

Running warm up/down 15:02 intensity: (2:42 @0) + (9:14 @1) + (3:06 @2) 2.04 km (7:23 / km) +28m 6:55 / km
ahr:113 max:138 shoes: VJ Bold

Friday Sep 2, 2016 #

12 PM

Running 30:08 intensity: (32 @0) + (12:19 @1) + (17:17 @2) 6.37 km (4:44 / km) +30m 4:37 / km
ahr:125 max:139 shoes: Skechers Go Run 4

Thursday Sep 1, 2016 #

8 AM

Running 29:47 intensity: (30 @0) + (7:25 @1) + (21:52 @2) 6.35 km (4:41 / km) +11m 4:39 / km
ahr:126 max:134 shoes: Skechers Go Run 4

Jog around the Rez. Bad nights sleep so feeling very tired.
5 PM

Running warm up/down 9:52 intensity: (25 @0) + (1:08 @1) + (8:08 @2) + (11 @3) 2.0 km (4:56 / km) +13m 4:46 / km
ahr:128 max:141 shoes: Adidas Adizero Adios Boost (3)

Running tempo 39:18 intensity: (4 @0) + (15 @1) + (49 @2) + (9:25 @3) + (28:21 @4) + (24 @5) 10.84 km (3:38 / km) +101m 3:28 / km
ahr:156 max:172 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 9:29 intensity: (3:46 @1) + (5:43 @2) 1.9 km (5:00 / km)
ahr:126 max:132 shoes: Adidas Adizero Adios Boost (3)

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