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Training Log Archive: Rich

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Running53 33:14:53 271.46(7:21) 436.88(4:34) 3438
  Orienteering8 4:23:46 32.13(8:13) 51.71(5:06) 30499 /111c89%
  Strength and Conditioning5 3:40:00
  Total56 41:18:39 303.6 488.59 374299 /111c89%
  [1-5]56 41:03:25
averages - sleep:6.9 rhr:41 weight:64.9kg

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Wednesday Jul 31, 2013 #

6 PM

Running warm up/down 5:36 [2] 1.18 km (4:44 / km) +6m 4:37 / km
ahr:129 max:137 shoes: Adidas Adizero Adios 2

Orienteering tempo 16:47 intensity: (4:11 @3) + (12:36 @4) ** 3.98 km (4:13 / km) +1m 4:13 / km
ahr:157 max:167 spiked:19/19c shoes: Adidas Adizero Adios 2

Cruise around the Lossiemouth Sprint race, tricky but fairly clean except the odd small wobble in the quarry.

Tuesday Jul 30, 2013 #

1 PM

Orienteering race 1:01:36 intensity: (1:00:48 @4) + (48 @5) **** 11.51 km (5:21 / km) +68m 5:12 / km
ahr:167 max:174 spiked:26/29c shoes: Inov8 ORoc 280 (2)

S6D Day 3 - Culbin West

It started well and had only made small mistakes up to 15 although my navigation was getting more tired and lazy as I progressed. Unsurprisingly I made a big mistake at 16, significantly overshooting, and lost 3mins. Prior to this the splits show that the top 5 were all within 1min (Gustav, Baptiste, GG and Speaky as well as myself). I missed the forest 'gap' through to 21 which looks to have lost me 30s and then lost more time (30-40s) on 24 by being far to far right and not picking up the ride. Feeling pretty knackered by this point and was just a case of limiting time loss through the last few.

Monday Jul 29, 2013 #

12 PM

Running warm up/down 7:29 [2] 1.61 km (4:38 / km) +10m 4:30 / km
ahr:136 max:145 shoes: Inov8 ORoc 280 (2)

Orienteering race 31:50 intensity: (10:13 @4) + (21:37 @5) *** 6.39 km (4:59 / km) +12m 4:56 / km
ahr:173 max:180 spiked:27/29c shoes: Inov8 ORoc 280 (2)

S6D Day 2 - Carse of Ardersier

Lost a few seconds at 1 and 30s on the penultimate control, otherwise it went really well and was running strongly, caught Malley at 12 who then hung around for the ride for a while. 5th and ahead of a WOC medalist.

Running warm up/down 10:32 [1] 1.97 km (5:20 / km) +2m 5:19 / km
shoes: Inov8 ORoc 280 (2)

Sunday Jul 28, 2013 #

Event: Scottish 6 Days
 
10 AM

Running warm up/down 11:34 intensity: (2:22 @1) + (8:13 @2) + (59 @3) 1.8 km (6:25 / km) +14m 6:11 / km
ahr:127 max:160 shoes: Inov8 X Talon 212 (3)

Orienteering race 54:44 intensity: (54:00 @4) + (44 @5) **** 10.41 km (5:16 / km) +27m 5:12 / km
ahr:168 max:175 spiked:13/19c shoes: Inov8 X Talon 212 (3)

S6D Day 1 - Lossie

Through the orange course (first 4 controls) fine but then lost 20-30s on 5 confusing hills and then lost some time getting stuck in gorse to 6. Caught Malley at 9 and then started making small but significant mistakes losing around 20s on each 10, 11 and 12 and 30s at 14. Dropped Malley towards the end. Small time loss on the tricky penultimate control. 7th place, and a reasonably solid run off an early start.

Running warm up/down 8:00 [1] 1.43 km (5:34 / km) +2m 5:32 / km
ahr:97 max:119 shoes: Inov8 ORoc 280 (2)

Saturday Jul 27, 2013 #

2 PM

Orienteering 40:31 intensity: (4:00 @1) + (23:25 @2) + (13:06 @3) *** 6.82 km (5:56 / km) +1m 5:56 / km
ahr:139 max:157 spiked:14/15c shoes: Inov8 X Talon 212 (3)

Easy around Findhorn, got stuck in the gorse a couple of times but otherwise fine.

Friday Jul 26, 2013 #

6 PM

Running 51:22 intensity: (50 @1) + (25:05 @2) + (19:26 @3) + (5:49 @4) + (12 @5) 11.16 km (4:36 / km) +137m 4:20 / km
ahr:145 max:178 slept:6.5 weight:65.2kg shoes: Adidas Adizero Adios 2

Home from Hucknall Tram Stop.

Thursday Jul 25, 2013 #

7 AM

Running 31:46 intensity: (9:43 @1) + (22:03 @2) 6.35 km (5:00 / km) +61m 4:46 / km
ahr:129 max:141 shoes: Adidas Adizero Adios 2

7 PM

Running 53:58 intensity: (2:15 @1) + (14:42 @2) + (36:56 @3) + (5 @4) 11.96 km (4:31 / km) +61m 4:24 / km
ahr:145 max:159 shoes: Adidas Adizero Adios 2

Wednesday Jul 24, 2013 #

6 AM

Running 49:15 intensity: (3:03 @1) + (35:03 @2) + (10:25 @3) + (44 @4) 11.02 km (4:28 / km) +64m 4:21 / km
ahr:142 max:161 shoes: Adidas Adizero Adios 2

Tuesday Jul 23, 2013 #

5 PM

Running tempo 1:26:16 intensity: (4:33 @2) + (23:54 @3) + (57:49 @4) 21.72 km (3:58 / km) +323m 3:42 / km
ahr:159 max:169 shoes: Inov8 Road-X 255

Monday Jul 22, 2013 #

6 AM

Running 47:46 intensity: (4:40 @1) + (35:01 @2) + (8:05 @3) 11.51 km (4:09 / km) +63m 4:02 / km
ahr:140 max:151 shoes: Adidas Adizero Adios 2

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

Strength and Conditioning 45:00 [2]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

7 PM

Running 31:28 intensity: (4:35 @1) + (23:49 @2) + (3:04 @3) 6.83 km (4:36 / km) +81m 4:21 / km
ahr:134 max:157 shoes: Adidas Adizero Adios 2

Sunday Jul 21, 2013 #

Event: Buxton EM Urban League
 
11 AM

Running warm up/down 8:22 [2] 1.68 km (5:00 / km) +1m 4:59 / km
ahr:131 max:145 shoes: Inov8 F-lite 195

Orienteering race 37:40 intensity: (27 @1) + (1:30 @2) + (5:17 @3) + (30:26 @4) * 9.3 km (4:03 / km) +145m 3:46 / km
ahr:161 max:173 shoes: Inov8 F-lite 195

Running warm up/down 8:45 intensity: (6:55 @1) + (1:31 @2) + (19 @3) 1.61 km (5:27 / km) +12m 5:15 / km
ahr:123 max:146 shoes: Inov8 F-lite 195

Saturday Jul 20, 2013 #

Event: NOC Summer League
 
9 AM

Running 2:00:19 intensity: (5:16 @1) + (32:12 @2) + (1:21:13 @3) + (1:38 @4) 27.51 km (4:22 / km) +304m 4:09 / km
ahr:145 max:162 shoes: Adidas Adizero Adios 2

Friday Jul 19, 2013 #

7 AM

Running 14:30 [1] 2.75 km (5:17 / km)
ahr:119 max:132 shoes: Inov8 Road-X 255

6 PM

Running 23:50 [2] 5.16 km (4:37 / km) +46m 4:26 / km
ahr:137 max:151 shoes: Inov8 Road-X 255

Thursday Jul 18, 2013 #

5 PM

Running 9:43 [2] 1.92 km (5:03 / km) +18m 4:50 / km
ahr:135 max:143 shoes: Inov8 Road-X 255

Wednesday Jul 17, 2013 #

7 AM

Running 21:30 [2] 4.03 km (5:20 / km)
ahr:159 max:183 shoes: Adidas Adizero Adios 2

6 PM

Running 1:19:09 intensity: (3:21 @1) + (50:02 @2) + (25:22 @3) + (24 @4) 17.49 km (4:32 / km) +190m 4:18 / km
ahr:140 max:163 shoes: Adidas Adizero Adios 2

Tuesday Jul 16, 2013 #

7 AM

Running 25:26 intensity: (9:50 @1) + (14:38 @2) + (58 @3) 5.35 km (4:45 / km)
ahr:132 max:147 shoes: Inov8 Road-X 233

5 PM

Running 9:30 [2] 2.0 km (4:45 / km) +17m 4:33 / km
ahr:135 max:143 shoes: Inov8 Road-X 255

Running warm up/down 8:45 [2] 1.92 km (4:33 / km) +5m 4:30 / km
ahr:130 max:140 shoes: Inov8 F-lite 195

Running intervals 40:20 intensity: (23:20 @1) + (17:00 @5) 8.15 km (4:57 / km) +1m 4:57 / km
ahr:139 max:173 shoes: Inov8 F-lite 195

Running warm up/down 9:22 [2] 2.07 km (4:32 / km)
ahr:131 max:142 shoes: Inov8 F-lite 195

Monday Jul 15, 2013 #

7 AM

Running 19:00 [2] 3.9 km (4:52 / km)
ahr:128 max:138 slept:7.0 weight:64.8kg shoes: Inov8 Road-X 255

ITW. Blister still pretty sore, noticed I was heel striking only on my right foot and shin was slightly tender later in the morning.
12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 45:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:15 [2] 1.05 km (4:03 / km)
shoes: Inov8 Road-X 233

5 PM

Running 48:53 intensity: (12:01 @1) + (32:52 @2) + (4:00 @5) 10.06 km (4:52 / km) +137m 4:33 / km
ahr:133 max:156 shoes: Inov8 Road-X 233

Sunday Jul 14, 2013 #

Event: NOC Summer League
 
10 AM

Running long 1:47:55 intensity: (6:15 @1) + (1:06:49 @2) + (34:51 @3) 22.66 km (4:46 / km) +273m 4:29 / km
ahr:140 max:155 slept:9.0 shoes: Adidas Adizero Adios 2

On the footpaths south to Annesley Forest and back through Byrons Walk and Portland Park. Thighs sore and blister pretty sore still particularly second half and on uneven ground and slopes. Pretty warm by the end.

Saturday Jul 13, 2013 #

9 AM

Running 31:15 intensity: (5:28 @1) + (13:14 @2) + (7:07 @3) + (5:26 @4) 6.82 km (4:35 / km) +28m 4:29 / km
ahr:140 max:170 slept:6.5 weight:65.1kg shoes: Adidas Adizero Adios 2

Out for some mile efforts. Did the first after a solid warm up and was under target pace of 5:27 but my blister was killing me and had bad stomach pains; carrying on was not going to happen
9 PM

Running tempo 47:44 intensity: (2:43 @1) + (15:43 @2) + (18:43 @3) + (10:35 @4) 11.43 km (4:11 / km) +59m 4:04 / km
ahr:146 max:166 shoes: Adidas Adizero Adios 2

Feeling better in the evening and blister feeling a little better so went out for just a steady one. Feeling decent so slowly cranked up the pace. Was getting towards threshold after two loops of the res and stomach not feeling great again so slowed to jog the last 2km. Felt better for getting a decent session in today though.

Friday Jul 12, 2013 #

7 AM

Running 30:38 intensity: (9:50 @1) + (20:48 @2) 5.93 km (5:10 / km) +18m 5:05 / km
ahr:130 max:142 shoes: Adidas Adizero Adios 2

Easy morning jog. Easy day, hopefully my blister will heel a bit as it was very sore this morning. Must have picked it up at Tuesday's race even though I never felt it. Felt it a little Wednesday and was getting sore last night although didn't bother me too much. Perhaps a cumulative thing in the heat.

Thursday Jul 11, 2013 #

7 AM

Running 28:57 intensity: (24:58 @2) + (3:59 @3) 6.9 km (4:12 / km) +20m 4:08 / km
ahr:138 max:150 shoes: Inov8 Road-X 255

Easy jog.
12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [1]

Lunch time core work at F1.

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Inov8 Road-X 233

5 PM

Running warm up/down 24:20 [2] 5.41 km (4:30 / km) +25m 4:24 / km
ahr:139 max:157 shoes: Inov8 Road-X 255

HFW, then jog up to Harriers and round the field as WU plus drills.

Running intervals 27:55 intensity: (13:57 @0) + (13:58 @5) 5.69 km (4:54 / km)
ahr:154 max:174 shoes: Mizuno Tempo LD

12 x 400m with equal standing recoveries. Much better tonight. Under target pace (1:10) for the most part, just let one slip which was slightly disappointing but didn't feel like I was killing myself either despite the heat - I'll just put last week down to a bad week.

Running warm up/down 16:29 [2] 3.38 km (4:52 / km)
ahr:134 max:145 shoes: Inov8 Road-X 255

Wednesday Jul 10, 2013 #

Event: Aire Summer Sprint League
 
7 AM

Running 48:34 intensity: (10:18 @1) + (36:37 @2) + (1:39 @3) 10.1 km (4:49 / km) +60m 4:40 / km
ahr:134 max:147 shoes: Inov8 Road-X 255

Early morning run around the res before setting off to Manc.
5 PM

Running 45:58 intensity: (2:35 @1) + (29:16 @2) + (13:21 @3) + (46 @4) 9.84 km (4:40 / km) +53m 4:33 / km
ahr:140 max:161 shoes: Inov8 Road-X 255

Easy Dumbles/Boar Hill run with 10x~20s hill sprints on the pit tip.

Tuesday Jul 9, 2013 #

7 AM

Running 33:33 [2] 7.21 km (4:39 / km) +36m 4:32 / km
shoes: Adidas Adizero Adios 2

7 PM

Running warm up/down 6:30 intensity: (2:48 @1) + (2:47 @2) + (55 @3) 1.25 km (5:12 / km) +17m 4:52 / km
ahr:132 max:152 shoes: Adidas Adizero Adios 2

Running race 24:51 intensity: (5:20 @4) + (19:31 @5) 7.11 km (3:30 / km) +130m 3:12 / km
ahr:174 max:180 shoes: Adidas Adizero Adios 2

Booths SL race at Carsington.

Not the ideal route in this heat as it is very undulating. Tight start and got a bit packed in for the first 100m. Got to the side and sprinted after Dale who had set off at lightening speed. Was settled on my own in 3rd after 1km of so; no keeping with Dale today. Mouth was very very dry in the heat but just tried to concentrate on my rythym. Could Chris Rainsway and some other guy appraoching with about 2km to go, put in a strong 500m or so up and down a couple of hills and was able to cruise in to the finish in 3rd. Slightly shorter course than previous years but running 10s/km quicker than last year.

Running warm up/down 13:33 intensity: (12 @0) + (30 @1) + (12:49 @2) + (2 @3) 2.84 km (4:46 / km) +16m 4:39 / km
ahr:137 max:142 shoes: Adidas Adizero Adios 2

Monday Jul 8, 2013 #

7 AM

Running 7:52 [2] 1.67 km (4:42 / km)
ahr:138 max:143 shoes: Adidas Adizero Adios 2

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +30m 3:45 / km
shoes: Inov8 Road-X 233

Strength and Conditioning (Circuits) 45:00 [3]
shoes: Inov8 Road-X 233

Running 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

5 PM

Running 52:49 intensity: (2:24 @1) + (34:53 @2) + (15:32 @3) 11.57 km (4:34 / km) +121m 4:20 / km
ahr:139 max:157 shoes: Adidas Adizero Adios 2

Easy home from Newstead with 10 x sprints in Portland Park.

Sunday Jul 7, 2013 #

10 AM

Running long 2:00:51 intensity: (2:49 @1) + (44:28 @2) + (1:12:22 @3) + (1:12 @4) 25.81 km (4:41 / km) +348m 4:23 / km
ahr:144 max:162 shoes: Adidas Adizero Adios 2

Amy dropped me off near Rainworth on the way home and I had a very enjoyable 2 hours exploring Strawberry Hill and the nearby former quarries and western part of Sherwood Pines before heading home through Harlow Wood and Thieves Wood. Stawberry Hill should be used again with the quarry area - some very nice terrain running. Perfect day for it if a little warm.

Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland
 
Event: Cliffhanger Ultrasprint
 
9 AM

Running 29:03 intensity: (37 @0) + (4:03 @1) + (20:58 @2) + (3:25 @3) 6.0 km (4:51 / km) +29m 4:44 / km
ahr:135 max:153 shoes: Inov8 Road-X 255

12 PM

Running warm up/down 4:52 intensity: (25 @0) + (47 @1) + (2:15 @2) + (1:25 @3) 0.98 km (4:57 / km) +1m 4:55 / km
ahr:137 max:146 shoes: Inov8 F-lite 195

Orienteering race 5:12 intensity: (20 @2) + (1:37 @3) + (3:15 @4) **** 0.85 km (6:05 / km) +10m 5:45 / km
ahr:135 max:171 shoes: Inov8 F-lite 195

Orienteering race 4:56 intensity: (1:11 @3) + (3:00 @4) + (45 @5) **** 0.74 km (6:39 / km) +10m 6:14 / km
ahr:161 max:176 shoes: Inov8 F-lite 195

3 PM

Orienteering race 10:30 intensity: (5:00 @2) + (5:30 @5) **** 1.71 km (6:09 / km) +30m 5:39 / km
shoes: Inov8 F-lite 195

Friday Jul 5, 2013 #

7 AM

Running 32:28 intensity: (13:30 @1) + (18:58 @2) 6.41 km (5:04 / km) +39m 4:55 / km
ahr:129 max:141 slept:6.25 weight:65kg shoes: Adidas Adizero Adios 2

Short morning loop, loving the sun and warmth.
5 PM

Running 22:31 [2] 4.84 km (4:39 / km) +24m 4:33 / km
ahr:138 max:145 shoes: Adidas Adizero Adios 2

To Mums from Kirkby Station.

Thursday Jul 4, 2013 #

7 AM

Running 34:33 intensity: (5:08 @1) + (28:14 @2) + (1:11 @3) 7.12 km (4:51 / km) +40m 4:43 / km
ahr:134 max:146 slept:6.5 weight:64.5kg shoes: Inov8 Road-X 255

Morning jog out round Sutton Lawn.
6 PM

Running warm up/down 16:20 intensity: (9:41 @2) + (6:39 @3) 3.7 km (4:25 / km) +5m 4:23 / km
ahr:140 max:157 shoes: Inov8 Road-X 255

Running intervals 26:28 intensity: (11:00 @1) + (15:28 @5) 7.31 km (3:37 / km) +1m 3:37 / km
ahr:155 max:176 shoes: Mizuno Tempo LD

6 x 800m on the track. Planning to hit 2:22s but was way off the pace. I'll put it down to a combination of the heat, tiredness, dehydration and tiredness from a day on the road/site, lack of sleep, residual DOMs from Monday & Tuesday, strong wind and lack of speed work - no wonder really. Put everything into the last one and managed to break 2:30, just.

Running warm up/down 15:15 [2] 3.17 km (4:48 / km)
ahr:133 max:143 shoes: Inov8 Road-X 255

Wednesday Jul 3, 2013 #

7 AM

Running 16:02 intensity: (2:27 @1) + (11:28 @2) + (2:07 @3) 3.23 km (4:58 / km)
ahr:126 max:147 slept:6.0 shoes: Adidas Adizero Adios 2

ITW. Overslept so only short. Heavy bag + DOMS = slow running.
6 PM

Running 8:16 intensity: (3 @0) + (7 @1) + (5:15 @2) + (2:03 @3) + (41 @4) + (7 @5) 1.78 km (4:38 / km) +16m 4:26 / km
ahr:144 max:177 shoes: Adidas Adizero Adios 2

HFW
7 PM

Running 45:34 intensity: (23 @1) + (26:34 @2) + (17:37 @3) + (1:00 @5) 10.18 km (4:29 / km) +96m 4:17 / km
ahr:143 max:162 shoes: Adidas Adizero Adios 2

Steady one with a few strides on the way back from Mansfield.

Tuesday Jul 2, 2013 #

7 AM

Running 34:15 intensity: (1:47 @1) + (22:47 @2) + (9:41 @3) 7.27 km (4:43 / km) +39m 4:35 / km
ahr:140 max:151 rhr:43 slept:7.5 shoes: Adidas Adizero Adios 2

5 PM

Running 9:56 [2] 2.15 km (4:38 / km) +22m 4:24 / km
ahr:133 max:144 shoes: Adidas Adizero Adios 2

6 PM

Running warm up/down 11:14 [2] 2.61 km (4:18 / km) +4m 4:16 / km
ahr:137 max:150 shoes: Inov8 F-lite 195

Running intervals 43:00 intensity: (8:50 @1) + (25:30 @4) + (8:40 @5) 10.73 km (4:00 / km) +60m 3:54 / km
ahr:157 max:172 shoes: Inov8 F-lite 195

Harriers Session

4 x (2 x 150m, 1 x 770m, 2 x 150m 1 x 1.22km)

+ 6 x 150m to finish all with ~80m jog recoveries.

A little heavy legged but good to be back to quality running training.

Running warm up/down 9:08 [2] 2.1 km (4:21 / km)
ahr:138 max:147 shoes: Inov8 F-lite 195

Monday Jul 1, 2013 #

7 AM

Running 32:00 [2] 6.8 km (4:42 / km) +80m 4:27 / km
rhr:38 slept:7.0 shoes: Adidas Adizero Adios 2

12 PM

Running warm up/down 4:30 [3] 1.05 km (4:17 / km) +35m 3:40 / km
shoes: Inov8 Road-X 233

Strength and Conditioning (Circuits) 45:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Inov8 Road-X 233

5 PM

Running 48:03 intensity: (10:20 @2) + (33:23 @3) + (4:20 @5) 10.24 km (4:42 / km) +108m 4:28 / km
ahr:146 max:164 shoes: Adidas Adizero Adios 2

Home from Newstead station. A couple of stops off in Portland Park, 1st for 6 x ~90m wind sprints then 6 x ~20s hill sprints. Feeling pretty good by the end and a nice evening.

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