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Training Log Archive: Rich

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Running33 23:55:12 185.28(7:45) 298.19(4:49) 3198
  Orienteering3 5:57:24 23.66(15:06) 38.07(9:23) 1262
  Strength and Conditioning5 3:30:00
  Running Drills2 8:14 0.4(20:40) 0.64(12:51) 3
  Total37 33:30:50 209.34 336.9 4463
  [1-5]37 31:34:55
averages - weight:66.3kg

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Thursday Nov 30, 2017 #

6 PM

Running warm up/down 9:04 intensity: (20 @0) + (27 @1) + (5:31 @2) + (2:46 @3) 1.95 km (4:40 / km) +24m 4:23 / km
ahr:135 max:151 shoes: Adidas Adizero Takumi Sen 2

Running intervals 28:51 intensity: (4:05 @1) + (2:53 @2) + (4:18 @3) + (8:15 @4) + (9:20 @5) 6.34 km (4:33 / km)
ahr:155 max:175 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 9:40 intensity: (6 @0) + (1:51 @1) + (7:31 @2) + (12 @3) 1.92 km (5:01 / km) +1m 5:01 / km
ahr:129 max:141 shoes: Adidas Adizero Takumi Sen 2

Wednesday Nov 29, 2017 #

7 AM

Running 26:10 intensity: (2:48 @0) + (1:11 @1) + (4:07 @2) + (16:58 @3) + (1:06 @4) 4.89 km (5:21 / km) +49m 5:06 / km
ahr:138 max:157 shoes: NB Fresh Foam Zante V2

5 PM

Running 42:16 intensity: (31 @0) + (2:05 @1) + (34:03 @2) + (5:32 @3) + (5 @4) 8.78 km (4:49 / km) +170m 4:23 / km
ahr:134 max:155 shoes: NB Fresh Foam Zante V2

Monday Nov 27, 2017 #

6 PM

Running 42:25 intensity: (35 @0) + (2:03 @1) + (25:44 @2) + (14:03 @3) 9.68 km (4:23 / km) +83m 4:12 / km
ahr:135 max:148 shoes: NB Fresh Foam Zante V2

Saturday Nov 25, 2017 #

12 PM

Running 35:17 intensity: (34 @0) + (10:21 @1) + (22:53 @2) + (1:29 @3) 7.7 km (4:35 / km) +32m 4:30 / km
ahr:129 max:143 shoes: NB Fresh Foam Zante V2

Thursday Nov 23, 2017 #

6 AM

Running 1:49:31 intensity: (29 @0) + (4:39 @1) + (1:15:33 @2) + (28:50 @3) 24.5 km (4:28 / km) +140m 4:21 / km
ahr:136 max:152 shoes: Inov8 Trailtalon 250

5 PM

Running 15:04 intensity: (13 @0) + (40 @1) + (12:00 @2) + (1:24 @3) + (47 @4) 3.02 km (5:00 / km) +166m 3:55 / km
ahr:133 max:159 shoes: Inov8 Trailtalon 250

Wednesday Nov 22, 2017 #

7 AM

Running 51:04 intensity: (24:02 @0) + (4:34 @1) + (18:59 @2) + (3:29 @3) 5.47 km (9:20 / km) +62m 8:50 / km
ahr:103 max:147 shoes: NB Fresh Foam Zante V2

5 PM

Running 25:27 intensity: (57 @0) + (19:17 @1) + (4:29 @2) + (44 @3) 4.84 km (5:15 / km) +174m 4:27 / km
ahr:120 max:150 shoes: NB Fresh Foam Zante V2

Tuesday Nov 21, 2017 #

9 AM

Strength and Conditioning 30:00 [1]

Sunday Nov 19, 2017 #

9 AM

Running 5:55 intensity: (4 @1) + (2:07 @2) + (3:44 @3) 1.08 km (5:29 / km) +24m 4:56 / km
ahr:140 max:149 shoes: Inov8 X Talon 212 (5)

Orienteering 2:42:38 intensity: (1:24 @0) + (28 @1) + (23:43 @2) + (1:16:26 @3) + (1:00:37 @4) 21.53 km (7:33 / km) +1112m 6:00 / km
ahr:150 max:168 shoes: Inov8 X Talon 212 (5)

Saturday Nov 18, 2017 #

11 AM

Running 46:55 intensity: (44 @0) + (13:20 @1) + (30:04 @2) + (2:47 @3) 10.04 km (4:40 / km) +106m 4:26 / km
ahr:128 max:146 shoes: NB Fresh Foam Zante V2

Thursday Nov 16, 2017 #

6 AM

Running long 1:48:03 intensity: (17 @0) + (1:30 @1) + (39:46 @2) + (1:04:08 @3) + (2:22 @4) 24.71 km (4:22 / km) +151m 4:15 / km
ahr:141 max:158 weight:66.1kg shoes: Inov8 Trailtalon 250

Steady ITW powered by a banana and a coffee. This run just makes the day feel better.
5 PM

Running 13:36 intensity: (24 @0) + (5:36 @1) + (7:28 @2) + (8 @3) 2.8 km (4:52 / km) +159m 3:47 / km
ahr:125 max:141 shoes: NB Fresh Foam Zante V2

Wednesday Nov 15, 2017 #

7 AM

Running 29:33 intensity: (38 @0) + (2:06 @1) + (26:32 @2) + (17 @3) 6.17 km (4:47 / km) +56m 4:35 / km
ahr:129 max:141 weight:66.2kg shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 48:43 intensity: (19 @0) + (4:02 @1) + (40:00 @2) + (4:22 @3) 10.35 km (4:42 / km) +97m 4:30 / km
ahr:132 max:146 shoes: NB Fresh Foam Zante V2

Home from Newstead; feeling decent.

Tuesday Nov 14, 2017 #

6 AM

Running warm up/down 9:10 intensity: (13 @0) + (36 @1) + (2:26 @2) + (4:57 @3) + (58 @4) 2.01 km (4:34 / km) +23m 4:19 / km
ahr:140 max:158 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 14:39 intensity: (27 @0) + (4:09 @1) + (8:41 @2) + (1:22 @3) 3.14 km (4:40 / km) +24m 4:30 / km
ahr:128 max:145 shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 30:00 [1]
weight:66.7kg shoes: Adidas Adizero Takumi Sen 2

CX Worx
5 PM

Running warm up/down 20:15 intensity: (1:14 @0) + (3:19 @1) + (15:17 @2) + (25 @3) 4.27 km (4:45 / km) +184m 3:54 / km
ahr:128 max:140 shoes: Adidas Adizero Takumi Sen 2

Running Drills warm up/down 4:48 intensity: (1:17 @0) + (2:46 @1) + (45 @2) 0.33 km (14:27 / km) +1m 14:15 / km
ahr:109 max:134 shoes: Adidas Adizero Takumi Sen 2

Running intervals 45:32 intensity: (7:46 @0) + (7:21 @1) + (2:29 @2) + (5:53 @3) + (19:40 @4) + (2:23 @5) 8.09 km (5:38 / km) +3m 5:37 / km
ahr:139 max:172 shoes: Adidas Adizero Takumi Sen 2

Track session with Harriers

2 x 600m (75), 2 x 800m, 2 x 1km, 2 x 800m (all 90s), 2 x 600m @ 10km pace; but got overenthusiastic in the last couple. Felt good, legs returning.

Running warm up/down 19:26 intensity: (9 @0) + (12:13 @1) + (7:04 @2) 3.85 km (5:03 / km) +1m 5:02 / km
ahr:125 max:138 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 13, 2017 #

7 AM

Running 25:52 intensity: (47 @0) + (4:11 @1) + (20:30 @2) + (24 @3) 5.34 km (4:51 / km) +65m 4:34 / km
ahr:128 max:142 shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 19:48 intensity: (34 @0) + (4:24 @1) + (13:39 @2) + (1:11 @3) 4.2 km (4:43 / km) +183m 3:52 / km
ahr:128 max:144 shoes: NB Fresh Foam Zante V2

Jog to leisure centre - easy day.

Sunday Nov 12, 2017 #

10 AM

Running warm up/down 11:40 intensity: (53 @0) + (2:18 @1) + (4:48 @2) + (3:41 @3) 2.02 km (5:46 / km) +5m 5:42 / km
ahr:129 max:151 shoes: Brooks Mach 15

Running race (XC) 25:30 intensity: (12 @1) + (4 @2) + (8 @3) + (10:05 @4) + (15:01 @5) 7.02 km (3:38 / km) +28m 3:34 / km
ahr:169 max:176 shoes: Brooks Mach 15

Chaddesdon Booths XC

Bit of a Threshold effort as I was heavy legged from a combo of the long run and hours body pump in the last two days. Sat in for a comfortable first lap and went through half way with a big pack of around 15 covering places from 3rd. Started to split after this and I found myself cruising in the second group but with nothing to get into the first group. Got myself a bit of space ahead for the river crossing towards the end as I knew I can stride through them and gain lots of ground, which is how it happened and had a little sprint finish to take 9th. 3rd was <100m ahead so was happy knowing on fresher legs I would have been at the opposite end of this group at least.

Running warm up/down 14:54 intensity: (12 @0) + (7:21 @1) + (7:08 @2) + (13 @3) 2.72 km (5:29 / km)
ahr:125 max:140 shoes: Brooks Mach 15

Saturday Nov 11, 2017 #

3 PM

Running long 1:58:42 intensity: (25 @0) + (16:04 @1) + (1:24:58 @2) + (17:15 @3) 25.38 km (4:41 / km) +240m 4:28 / km
ahr:132 max:149 shoes: Skechers Gomeb Speed 3

Trails until the light had gone. Up the Skegby trail and through Pleasley Vale to follow public footpaths for a loop around Shirebrook Wood. Then map memory to get my onto Oxclose Wood and then home via the MARR and Eastfield Side.

Friday Nov 10, 2017 #

7 AM

Running 7:44 intensity: (57 @2) + (5:27 @3) + (1:20 @4) 1.58 km (4:54 / km) +24m 4:33 / km
ahr:147 max:160 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 1:00:00 [1]
shoes: NB Fresh Foam Zante V2

Running 3:38 intensity: (10 @0) + (1:48 @1) + (1:07 @2) + (33 @3) 0.76 km (4:48 / km) +2m 4:44 / km
ahr:126 max:146 shoes: NB Fresh Foam Zante V2

Running 9:03 intensity: (17 @0) + (19 @1) + (2:40 @2) + (3:34 @3) + (2:13 @4) 2.04 km (4:26 / km)
ahr:143 max:164 shoes: NB Fresh Foam Zante V2

5 PM

Running 34:40 intensity: (47 @0) + (1:42 @1) + (17:35 @2) + (13:44 @3) + (52 @4) 7.79 km (4:27 / km) +57m 4:18 / km
ahr:137 max:159 shoes: NB Fresh Foam Zante V2

Thursday Nov 9, 2017 #

Note
(rest day)

Bad nights sleep and by the time I had got home from Brum and been to Grace's parents' evening I just wanted to eat and rest.

Wednesday Nov 8, 2017 #

7 AM

Running 24:16 intensity: (42 @0) + (1:08 @1) + (17:31 @2) + (4:55 @3) 4.99 km (4:52 / km) +35m 4:42 / km
ahr:134 max:145 shoes: NB Fresh Foam Zante V2

12 PM

Running 36:13 intensity: (1:00 @0) + (1:42 @1) + (32:27 @2) + (1:04 @3) 8.01 km (4:31 / km) +9m 4:30 / km
ahr:130 max:142 shoes: NB Fresh Foam Zante V2

Out for easy lunch time leg stretch on the Embankment. Beautiful day.
5 PM

Running 26:18 intensity: (1:04 @0) + (13:50 @1) + (11:24 @2) 5.04 km (5:13 / km) +168m 4:29 / km
ahr:123 max:139 shoes: NB Fresh Foam Zante V2

Tuesday Nov 7, 2017 #

6 PM

Running warm up/down 15:58 intensity: (24 @0) + (21 @1) + (7:00 @2) + (8:13 @3) 3.47 km (4:36 / km) +34m 4:23 / km
ahr:137 max:152 shoes: Adidas Adizero Adios Boost (4)

Running Drills warm up/down 3:26 intensity: (1:44 @1) + (1:42 @2) 0.31 km (11:07 / km) +2m 10:46 / km
ahr:125 max:138 shoes: Adidas Adizero Adios Boost (4)

Running intervals 25:11 intensity: (1:07 @1) + (2:45 @2) + (5:09 @3) + (12:21 @4) + (3:49 @5) 5.32 km (4:44 / km) +1m 4:44 / km
ahr:156 max:174 shoes: Adidas Adizero Adios Boost (4)

12 x 400m (60)

Cold wet, dark and miserable evening. The track was piss wet through and a bit slippy slidy. 69/70s.

Running warm up/down 18:47 intensity: (1 @0) + (3:05 @1) + (15:33 @2) + (8 @3) 3.82 km (4:55 / km) +2m 4:54 / km
ahr:129 max:140 shoes: Adidas Adizero Adios Boost (4)

Monday Nov 6, 2017 #

7 AM

Running 27:14 intensity: (5:49 @1) + (21:25 @2) 5.73 km (4:45 / km) +74m 4:28 / km
ahr:111 max:139 shoes: NB Fresh Foam Zante V2

5 PM

Running 46:03 intensity: (39 @0) + (4:34 @1) + (34:45 @2) + (6:05 @3) 9.79 km (4:42 / km) +105m 4:28 / km
ahr:133 max:151 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 30:00 [1]

Sunday Nov 5, 2017 #

7 AM

Orienteering 2:36:46 intensity: (56:43 @0) + (54:41 @1) + (26:01 @2) + (18:59 @3) + (22 @4) 12.04 km (13:01 / km) +150m 12:15 / km
ahr:110 max:160 shoes: Inov8 Roclite 319

Hanging controls at Shirebrook Woods - feeling pretty heavy legged.
2 PM

Orienteering 38:00 [2] 4.5 km (8:27 / km)
shoes: Inov8 Roclite 319

Collecting - event seamed to go pretty well on the whole

Saturday Nov 4, 2017 #

1 PM

Running warm up/down 43:32 intensity: (3:50 @0) + (9:32 @1) + (21:35 @2) + (8:29 @3) + (6 @4) 7.37 km (5:54 / km) +65m 5:39 / km
ahr:128 max:155 shoes: Skechers Gomeb Speed 3

Running (XC) 17:58 intensity: (5 @1) + (7 @2) + (13 @3) + (4:36 @4) + (12:57 @5) 4.88 km (3:41 / km) +27m 3:35 / km
ahr:170 max:176 shoes: Brooks Mach 15

Berry Hill National Cross Country Relays

Soft underfoot so enjoyable cross country conditions. 53s slower than last year but given conditions and my physical shape that was to be expected. Barbie came flying past within ~500m but the gap then didn't particularly grow beyond ~10m. Got back on his shoulder a couple of times but didn't have enough to stay with him. Edge of a stitch for the second loop. Felt strong but running noway near the red. Pulled the team up a good few places anyway.

Running warm up/down 27:24 intensity: (11 @0) + (6:54 @1) + (18:44 @2) + (1:35 @3) 5.34 km (5:08 / km) +64m 4:50 / km
ahr:131 max:142 shoes: Skechers Gomeb Speed 3

Friday Nov 3, 2017 #

7 AM

Running 25:21 intensity: (40 @0) + (1:54 @1) + (15:53 @2) + (6:54 @3) 5.2 km (4:53 / km) +52m 4:39 / km
ahr:134 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 23:05 intensity: (39 @0) + (6:17 @1) + (16:09 @2) 4.74 km (4:52 / km) +158m 4:10 / km
ahr:126 max:138 shoes: NB Fresh Foam Zante V2

Thursday Nov 2, 2017 #

Note
(rest day)

Kind of enforced. Felt crap and very tired the last day or two. Seam to have a bit of fatigue at the minute.

Wednesday Nov 1, 2017 #

7 AM

Strength and Conditioning 1:00:00 [1]

4 PM

Running 49:45 intensity: (30 @0) + (15:32 @1) + (32:44 @2) + (59 @3) 10.05 km (4:57 / km) +71m 4:47 / km
ahr:127 max:142 shoes: Skechers Gomeb Speed 3

Easy around Sutton Park on my way home from Brum.

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