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Training Log Archive: Rich

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Running36 21:09:18 162.09(7:50) 260.86(4:52) 2590
  Orienteering8 8:30:32 54.72(9:20) 88.06(5:48) 1312
  Strength and Conditioning5 3:14:21 2.14(1:30:40) 3.45(56:20)
  Running Drills1 8:26 0.24(35:15) 0.38(21:54) 1
  Total39 33:02:37 219.19(9:03) 352.76(5:37) 3903
  [1-5]39 30:19:30

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Monday Apr 30, 2018 #

6 PM

Running 33:28 intensity: (24 @0) + (2:37 @1) + (25:49 @2) + (4:38 @3) 7.22 km (4:38 / km) +41m 4:30 / km
ahr:132 max:146 shoes: Sketchers Go Run Gen.5

Sunday Apr 29, 2018 #

2 AM

Running warm up/down 40:34 [1] 3.01 km (13:29 / km) +13m 13:12 / km
shoes: VJ Bold (2)

Orienteering race 1:19:58 [4] 11.69 km (6:50 / km) +175m 6:22 / km
shoes: VJ Bold (2)

Saturday Apr 28, 2018 #

10 AM

Orienteering 55:41 [2] 7.6 km (7:20 / km) +150m 6:40 / km
shoes: VJ Bold (2)

Friday Apr 27, 2018 #

5 PM

Orienteering 47:29 [2] 7.39 km (6:26 / km) +98m 6:02 / km
shoes: VJ Bold (2)

Wednesday Apr 25, 2018 #

7 AM

Running 24:47 [2] 5.17 km (4:48 / km) +57m 4:33 / km
shoes: NB Fresh Foam Zante V2

5 PM

Running 1:10 intensity: (19 @0) + (22 @1) + (29 @2) 0.25 km (4:37 / km)
ahr:117 max:138 shoes: NB Fresh Foam Zante V2

Running 22:09 intensity: (6:16 @1) + (15:42 @2) + (5 @3) + (2 @4) + (4 @5) 5.0 km (4:26 / km) +19m 4:21 / km
ahr:141 max:187 shoes: NB Fresh Foam Zante V2

Tuesday Apr 24, 2018 #

6 AM

Running warm up/down 8:52 [3] 1.9 km (4:40 / km) +24m 4:23 / km
shoes: Adidas Adizero Takumi Sen (#2)

Strength and Conditioning 28:16 [1] 0.5 km (56:12 / km)
shoes: Adidas Adizero Takumi Sen (#2)

Running warm up/down 19:41 [3] 4.46 km (4:25 / km) +24m 4:18 / km
shoes: Adidas Adizero Takumi Sen (#2)

5 PM

Running warm up/down 21:42 [2] 4.53 km (4:48 / km) +182m 3:59 / km
shoes: Adidas Adizero Takumi Sen (#2)

6 PM

Running intervals 25:27 [4] 5.22 km (4:53 / km) +2m 4:52 / km
shoes: Adidas Adizero Takumi Sen (#2)

Running warm up/down 18:22 [2] 3.87 km (4:44 / km) +4m 4:43 / km
shoes: Adidas Adizero Takumi Sen (#2)

Monday Apr 23, 2018 #

7 AM

Running 25:06 [2] 5.51 km (4:34 / km) +60m 4:19 / km
shoes: Sketchers Go Run Gen.5

ITW
5 PM

Running 22:51 [3] 5.26 km (4:21 / km) +33m 4:13 / km
shoes: Sketchers Go Run Gen.5

HFW

Sunday Apr 22, 2018 #

10 AM

Running 1:36:14 [3] 22.53 km (4:16 / km) +189m 4:06 / km
shoes: NB Fresh Foam Zante V2

Long run out on the old railway trails while listening to the London marathon coverage. Pleasant morning.

Saturday Apr 21, 2018 #

8 AM

Running 22:20 [2] 4.3 km (5:12 / km) +50m 4:55 / km
shoes: Adidas Adizero Adios Boost (4)

Running 17:19 [4] 5.09 km (3:24 / km) +24m 3:19 / km
shoes: Adidas Adizero Adios Boost (4)

Park Run at Brierly. Not in 5km shape so didn't really know how this would go. Forgot HRM so can only guess but felt like that I was hovering around T but without the pace to move faster. Felt comfortable until the last 1km where I seemed to die a bit with last km of 3:30. Weaving through the long tail of runners was probably not helping either. Time was respectable and a marker for improvement all things considered.

Running 21:50 [2] 4.24 km (5:09 / km) +11m 5:05 / km
shoes: Adidas Adizero Adios Boost (4)

Friday Apr 20, 2018 #

6 AM

Running 9:22 intensity: (20 @0) + (40 @1) + (6:38 @2) + (1:44 @3) 1.91 km (4:54 / km) +23m 4:37 / km
ahr:132 max:145 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 54:49 intensity: (37:25 @0) + (17:16 @1) + (8 @2) 1.2 km (45:52 / km)
ahr:93 max:128 shoes: Sketchers Go Run Gen.5

Body pump

Running warm up/down 18:12 intensity: (3 @0) + (33 @1) + (5:43 @2) + (11:53 @3) 3.94 km (4:37 / km) +20m 4:30 / km
ahr:140 max:149 shoes: Sketchers Go Run Gen.5

5 PM

Running 21:10 intensity: (14 @0) + (3:51 @1) + (15:19 @2) + (1:46 @3) 4.28 km (4:57 / km) +160m 4:10 / km
ahr:130 max:144 shoes: Sketchers Go Run Gen.5

HFW

Thursday Apr 19, 2018 #

7 AM

Running 24:56 intensity: (54 @0) + (2:25 @1) + (19:43 @2) + (1:54 @3) 5.01 km (4:59 / km) +50m 4:45 / km
ahr:131 max:145 shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 55:09 intensity: (38 @0) + (6:11 @1) + (14:20 @2) + (13:13 @3) + (20:41 @4) + (6 @5) 12.03 km (4:35 / km) +194m 4:15 / km
ahr:145 max:170 shoes: NB Fresh Foam Zante V2

Home from Newstead through Newstead Abbey, Thieves and Cauldwell Woods. 4 x 5km (2mins), feeling pretty warm (mid 20s) after recent weather and airways were dry.

Wednesday Apr 18, 2018 #

7 AM

Running 23:34 intensity: (32 @0) + (3:04 @1) + (12:17 @2) + (7:41 @3) 4.75 km (4:58 / km) +39m 4:46 / km
ahr:135 max:148 shoes: Inov8 Trailtalon 250

ITW
5 PM

Running 48:27 intensity: (22 @0) + (10:50 @1) + (33:54 @2) + (3:21 @3) 9.87 km (4:55 / km) +194m 4:28 / km
ahr:129 max:150 shoes: Inov8 Trailtalon 250

easy home from Newstead.

Tuesday Apr 17, 2018 #

6 AM

Running warm up/down 9:23 intensity: (26 @0) + (31 @1) + (7:59 @2) + (27 @3) 1.91 km (4:54 / km) +23m 4:37 / km
ahr:130 max:143 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 27:47 intensity: (25:40 @0) + (2:07 @1) 0.34 km (1:21:43 / km)
ahr:87 max:115 shoes: Sketchers Go Run Gen.5

CX Worx

Running warm up/down 12:53 intensity: (25 @0) + (10:11 @1) + (2:17 @2) 2.63 km (4:54 / km) +3m 4:52 / km
ahr:120 max:138 shoes: Sketchers Go Run Gen.5

6 PM

Running warm up/down 19:00 intensity: (34 @0) + (3:20 @1) + (13:57 @2) + (1:09 @3) 4.01 km (4:44 / km) +41m 4:31 / km
ahr:130 max:143 shoes: Adidas Adizero Takumi Sen (#2)

Running Drills 8:26 intensity: (5:45 @0) + (2:18 @1) + (23 @2) 0.38 km (21:54 / km) +1m 21:37 / km
ahr:95 max:131 shoes: Adidas Adizero Takumi Sen (#2)

Running intervals 20:58 intensity: (8 @0) + (26 @1) + (1:19 @2) + (3:58 @3) + (14:34 @4) + (33 @5) 4.72 km (4:26 / km) +2m 4:26 / km
ahr:157 max:172 shoes: Adidas Adizero Takumi Sen (#2)

Short sharp session at the track - pretty damn breezy and this heat wave hasn't turn up yet.

3 x 90s (60s)
4 x 60s (45s)
6 x 30s (30s)

Lungs didn't know what had hit them. They haven't been worked this hard for a long time.

Running warm up/down 18:54 intensity: (8:26 @1) + (10:21 @2) + (7 @3) 3.92 km (4:49 / km) +6m 4:47 / km
ahr:126 max:143 shoes: Adidas Adizero Takumi Sen (#2)

Monday Apr 16, 2018 #

5 PM

Running 1:38 intensity: (9 @0) + (26 @1) + (1:03 @2) 0.3 km (5:27 / km)
ahr:124 max:136 shoes: NB Fresh Foam Zante V2

Running 47:00 intensity: (29 @0) + (3:10 @1) + (28:09 @2) + (15:12 @3) 10.61 km (4:26 / km) +34m 4:22 / km
ahr:135 max:150 shoes: NB Fresh Foam Zante V2

Back home, drop bag and then back out for a couple of cruisy laps of the res.

Sunday Apr 15, 2018 #

10 AM

Running long 39:30 intensity: (21 @0) + (1:08 @1) + (19:50 @2) + (18:11 @3) 8.78 km (4:30 / km) +62m 4:21 / km
ahr:138 max:153 shoes: Inov8 X Talon 212 (5)

Run along the trails to Hardwick

Running warm up/down 5:02 intensity: (8 @0) + (2:11 @1) + (2:43 @2) 0.92 km (5:29 / km) +8m 5:15 / km
ahr:126 max:139 shoes: Inov8 X Talon 212 (5)

To the start.

Orienteering tempo 46:37 intensity: (4 @0) + (19 @1) + (24 @2) + (5:59 @3) + (39:51 @4) 10.04 km (4:38 / km) +80m 4:28 / km
ahr:157 max:168 shoes: Inov8 X Talon 212 (5)

Brown at Hardwick - straight forwards, no errors. Very wet and boggy underfoot running out of juice towards the end but never particularly high speed.

Running long 42:00 [2] 9.0 km (4:40 / km) +40m 4:34 / km
shoes: Inov8 X Talon 212 (5)

Plod home - definitely running on fat reserves by this point. Virus seems to have about cleared up.

Saturday Apr 14, 2018 #

8 PM

Running warm up/down 8:35 intensity: (1:28 @0) + (2:57 @1) + (4:10 @2) 1.51 km (5:40 / km) +30m 5:10 / km
ahr:118 max:135 shoes: Inov8 X Talon 212 (5)

WU

Orienteering (Night) 41:59 intensity: (27 @0) + (4 @1) + (6:00 @2) + (26:40 @3) + (8:48 @4) 7.57 km (5:33 / km) +86m 5:15 / km
ahr:147 max:164 shoes: Inov8 X Talon 212 (5)

Amy out or day and I had the girls so to get the training in was a good excuse for some night O/Tio training. Popped over to Strawberry Hill after reading Grace her bedtime storey which means starting just at the end of twilight. Kept the pace honest but less than tempo and was very enjoyable; nice night for it.

Running warm up/down 9:56 intensity: (4:37 @1) + (5:04 @2) + (15 @3) 1.82 km (5:27 / km)
ahr:127 max:144 shoes: Inov8 X Talon 212 (5)

CD

Friday Apr 13, 2018 #

6 AM

Running warm up/down 9:19 intensity: (1 @0) + (44 @1) + (5:14 @2) + (3:20 @3) 1.8 km (5:10 / km) +24m 4:51 / km
ahr:137 max:148 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 55:05 intensity: (37:42 @0) + (17:15 @1) + (8 @2) 1.21 km (45:31 / km)
ahr:92 max:128 shoes: Sketchers Go Run Gen.5

Body pump

Running warm up/down 18:32 intensity: (11 @0) + (1:07 @1) + (2:17 @2) + (11:55 @3) + (3:02 @4) 4.18 km (4:26 / km) +18m 4:20 / km
ahr:146 max:159 shoes: Sketchers Go Run Gen.5

5 PM

Running 17:32 intensity: (30 @1) + (6:53 @2) + (10:09 @3) 4.2 km (4:10 / km) +41m 3:59 / km
ahr:107 max:153 shoes: Sketchers Go Run Gen.5

HFW, feeling significantly improved.

Wednesday Apr 11, 2018 #

7 AM

Running 21:47 intensity: (28 @0) + (45 @1) + (2:11 @2) + (18:23 @3) 4.94 km (4:25 / km) +32m 4:16 / km
ahr:142 max:152 shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 43:17 intensity: (54 @0) + (1:11 @1) + (33:55 @2) + (7:17 @3) 8.73 km (4:58 / km) +166m 4:32 / km
ahr:135 max:150 shoes: NB Fresh Foam Zante V2

Home from Newstead, keeping it easy.

Tuesday Apr 10, 2018 #

6 AM

Running warm up/down 8:51 intensity: (5 @0) + (36 @1) + (2:56 @2) + (5:14 @3) 1.73 km (5:07 / km) +22m 4:49 / km
ahr:139 max:149 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 28:24 intensity: (22:47 @0) + (5:31 @1) + (6 @2) 0.2 km (2:20:36 / km)
ahr:92 max:126 shoes: NB Fresh Foam Zante V2

Running warm up/down 21:22 intensity: (39 @0) + (1:32 @1) + (5:26 @2) + (13:45 @3) 4.76 km (4:29 / km) +61m 4:13 / km
ahr:139 max:151 shoes: NB Fresh Foam Zante V2

12 PM

Running 23:08 intensity: (25 @0) + (56 @1) + (8:31 @2) + (13:16 @3) 4.85 km (4:46 / km) +161m 4:05 / km
ahr:138 max:150 shoes: NB Fresh Foam Zante V2

HFW an then up to doctors. Turns out I have Bronchitis which explains a lot. Had assumed it was all just CFS/Lyme related. Anti Bs for a couple of weeks but glad I went to the drs (although preety much forced by Amy).
6 PM

Running warm up/down 8:49 intensity: (1:10 @0) + (1:09 @1) + (5:56 @2) + (34 @3) 1.79 km (4:55 / km) +1m 4:54 / km
ahr:122 max:144 shoes: NB Fresh Foam Zante V2

Running intervals 25:38 intensity: (1:14 @0) + (6:57 @1) + (2:53 @2) + (4:33 @3) + (10:01 @4) 4.89 km (5:14 / km) +2m 5:14 / km
ahr:139 max:166 (sick) shoes: NB Fresh Foam Zante V2

Went to the track but kept it steady. Did 8 x 500m which meant not too much pressure on my Aerobic system.

Running warm up/down 11:50 intensity: (1:10 @0) + (9:28 @1) + (1:12 @2) 2.21 km (5:22 / km) +2m 5:20 / km
ahr:117 max:128 shoes: NB Fresh Foam Zante V2

Monday Apr 9, 2018 #

7 AM

Running 25:53 intensity: (54 @0) + (1:18 @1) + (9:33 @2) + (14:08 @3) 5.82 km (4:27 / km) +55m 4:15 / km
ahr:136 max:149 shoes: NB Fresh Foam Zante V2

3 PM

Running 12:58 intensity: (23 @0) + (1:07 @1) + (10:44 @2) + (44 @3) 2.84 km (4:34 / km) +155m 3:35 / km
ahr:131 max:140 shoes: NB Fresh Foam Zante V2

Sunday Apr 8, 2018 #

5 PM

Orienteering long 1:38:05 intensity: (31 @0) + (6:33 @1) + (1:01:04 @2) + (29:26 @3) + (31 @4) 18.23 km (5:23 / km) +182m 5:07 / km
ahr:136 max:157 shoes: Inov8 Trailtalon 250

Long legs on Strawberry Hill and then across to Sherwood Pines.

Saturday Apr 7, 2018 #

4 PM

Running 58:46 intensity: (29 @0) + (13:50 @1) + (43:59 @2) + (28 @3) 12.13 km (4:51 / km) +74m 4:42 / km
ahr:128 max:142 (sick) shoes: Inov8 Trailtalon 250

Easy run out. Felt a bit harder than it should.

Thursday Apr 5, 2018 #

7 AM

Running 24:22 intensity: (40 @0) + (1:03 @1) + (16:00 @2) + (6:39 @3) 5.14 km (4:44 / km) +54m 4:30 / km
ahr:135 max:146 shoes: NB Fresh Foam Zante V2

ITW after feeling improved yesterday.
6 PM

Running 21:03 intensity: (14 @0) + (1:39 @1) + (13:05 @2) + (6:05 @3) 4.61 km (4:34 / km) +24m 4:27 / km
ahr:135 max:149 (sick) shoes: NB Fresh Foam Zante V2

HFW feeling pretty terrible again. :(

Tuesday Apr 3, 2018 #

Note
(sick)

Body just seemed to give up after the relay and rapidly went downhill with this virus. Very bad nights sleep too.

Monday Apr 2, 2018 #

9 AM

Running warm up/down 25:07 [1] 2.94 km (8:32 / km) +28m 8:09 / km
shoes: VJ Bold (2)

Orienteering race 31:36 [4] 5.53 km (5:43 / km) +129m 5:07 / km
shoes: VJ Bold (2)

JK Relay 1st leg

Didn't really go to plan. Navigation much sloppier than the last two days. Scrappy start but with the front runners not realising Freddie and Sminty were already well ahead. Just behind Pete B and Rhys FR heading to 11 but overshot after knowing exactly where I was ~30m from the control but then lost it and started navigation the parallel leg 14 > 13 hit the track and couldn't work out what was going on as the stream of runners went by. Finally worked out what was going on after losing around 70s and then lost more time on the next couple of legs before regaining composure. Slog to the end.

Running 8:23 [0] 1.06 km (7:53 / km) +2m 7:48 / km
shoes: VJ Bold (2)

Sunday Apr 1, 2018 #

12 PM

Running warm up/down 17:35 intensity: (6:52 @0) + (5:31 @1) + (1:23 @2) + (3:13 @3) + (36 @4) 1.72 km (10:14 / km) +6m 10:04 / km
ahr:111 max:157 (sick) shoes: VJ Bold (2)

Made sure I had good time for a WU after yesterday. I woke up feeling rougher than I had done for a week or so, so was glad of the late start to get my self sorted with paracetamol and steam my sinus's

Orienteering 1:49:07 intensity: (23 @0) + (43 @1) + (1:52 @2) + (2:30 @3) + (1:30:27 @4) + (13:12 @5) 20.01 km (5:27 / km) +412m 4:57 / km
ahr:164 max:174 shoes: VJ Bold (2)

JK Long Beaudesert

Again it couldn't have gone much better technically. Started ok but lost ~50s on the pit at 4 (to be biggest error) when the green didn't quite make sense to me. At the 6/9 cross over point I knew I was ~3mins up on Rhys FR, 2mins up on Murray, 1 min up on Jamie S and 1min down on Joe W. This was a confidence boost particularly as Murray was now in catchable range, indeed I did catch Murray at 9 where he made an error which distracted me into loosing a few seconds.

Straight rather than around to 13 looks to have lost time and quite hesitant on 14 but time losses were limited and never far from Murray. Rhys popped out the hell mover green swearing just as we headed into the forest to 20 but Rhys and Murray were now running faster than I could sustain and started dropping back. With cleaner orienteering they were still in sight heading to 28 which I spiked and hadn't realised they had missed it.

Left on the long leg by the road (not on it). Tiring on the climb to the spectator and lost some second in my route up to 30 using the valley rather than the spur. Murray past me at significant speed just after and I tried to stay in touch, which was particularly useful spiking the pit at 34. I lost ~20s at 35 and was then just slogging it back up to the finish.

The long nature of the race meant I was mainly well below threshold and so my cold wasn't really a factor today.

http://www.jk.routegadget.co.uk/rg2/#74&route=5001...

Running 7:35 intensity: (17 @0) + (3:38 @1) + (3:40 @2) 1.02 km (7:27 / km)
ahr:123 max:133 shoes: VJ Bold (2)

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