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Training Log Archive: Rich

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Running43 30:10:36 237.86(7:37) 382.8(4:44) 3742
  Strength and Conditioning7 4:20:19
  Orienteering4 2:46:42 21.87(7:37) 35.19(4:44) 673125 /143c87%
  Total47 37:17:37 259.73 417.99 4415125 /143c87%
  [1-5]47 36:31:39
averages - sleep:7.8 weight:64.6kg

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Sunday Aug 31, 2014 #

2 PM

Running 1:04:57 intensity: (23:22 @1) + (40:52 @2) + (43 @3) 13.9 km (4:40 / km) +114m 4:29 / km
ahr:130 max:150 shoes: Adida Adizero Adios Boost 2

Strength and Conditioning 20:00 [1]

Saturday Aug 30, 2014 #

11 AM

Running warm up/down 5:53 [2] 1.06 km (5:34 / km) +24m 5:00 / km
shoes: Adida Adizero Adios Boost 2

Orienteering race 28:47 [4] *** 6.76 km (4:16 / km) +78m 4:02 / km
spiked:25/30c shoes: Adida Adizero Adios Boost 2

Sheffield City Race prologue

Rusty, and hamstrings were hold me back - OK once moving but no speed. Small hesitations early on, nothing major and but was missing some micro route choices that would have saved time. Not looking at descriptions enough so was often not quite spiking the controls if they weren't immediately obvious. Was planning ahead to the technical housing estate bit through 13 and 14 and as a result inadvertently forgot to go to 15, which I ran right past anyway. A few small hesitations in the housing estate, particularly 20, 21 and 22 before a largely clean finish (bar missing the crossable fence to 28). Was 40s down on Jonny (though I was obviously DSQed) and well ahead of the rest of the pack.

Running warm up/down 6:10 [1] 1.0 km (6:10 / km) +33m 5:18 / km
shoes: Adida Adizero Adios Boost 2

Running warm up/down 9:12 intensity: (6:12 @1) + (2:00 @2) + (1:00 @4) 1.28 km (7:10 / km) +4m 7:03 / km
shoes: Adida Adizero Adios Boost 2

Orienteering race 27:43 [4] *** 6.23 km (4:27 / km) +94m 4:08 / km
spiked:27/30c shoes: Adida Adizero Adios Boost 2

Sheffield City Race Chase

Strecthed my hip flexes and quads quite a lot before this which seamed to help my hammies a little but still lacking speed/power. Navigation was much better, good flow though small hesitations at 3 and 9 (~5s each). After that it was good until near the end where I lost time in the graveyard at 27 (~20s) and then nearly over shot 29 (2-3s).

Running warm up/down 10:54 [1] 1.67 km (6:32 / km) +59m 5:33 / km
shoes: Adida Adizero Adios Boost 2

Thursday Aug 28, 2014 #

7 AM

Running 24:57 [2] 5.06 km (4:56 / km) +58m 4:40 / km
slept:7.5 weight:64.7kg shoes: Skechers Go Run 3

ITW
5 PM

Running 34:31 intensity: (33:00 @2) + (1:31 @5) 7.11 km (4:51 / km) +185m 4:18 / km
shoes: Inov8 Road-X 255

Wednesday Aug 27, 2014 #

6 AM

Strength and Conditioning 41:36 intensity: (34:00 @1) + (7:20 @2) + (16 @3)
ahr:112 max:151 shoes: Sketchers Go Run 2

Running 26:04 intensity: (37 @1) + (19:41 @2) + (3:13 @3) + (2:28 @4) + (5 @5) 5.17 km (5:02 / km) +63m 4:45 / km
ahr:139 max:174 shoes: Inov8 Road-X 255

ITW
1 PM

Running 35:10 intensity: (2:42 @1) + (27:48 @2) + (4:25 @3) + (15 @4) 7.57 km (4:39 / km) +18m 4:36 / km
ahr:136 max:164 shoes: Inov8 Road-X 255

Lunch time jog around the embankment.
5 PM

Running 23:39 intensity: (22:18 @1) + (1:21 @2) 5.08 km (4:39 / km) +181m 3:57 / km
ahr:97 max:158 shoes: Inov8 Road-X 255

HFW with strides.

Tuesday Aug 26, 2014 #

6 PM

Running warm up/down 9:14 intensity: (1 @0) + (6:11 @1) + (3:02 @2) 1.74 km (5:18 / km) +3m 5:15 / km
ahr:123 max:143 shoes: Skechers Go Run 3

Running intervals 20:52 intensity: (10:28 @1) + (10:24 @5) 5.02 km (4:10 / km) +1m 4:09 / km
ahr:154 max:179 shoes: Skechers Go Run 3

Harriers

Short sharp track sesh - 6 x 600m with 200m jog rec. 1:43-46 for each rep. Got tougher to keep the pace as the lactate built further after each one.

Brisk breeze up at the track; standard.

Running warm up/down 10:43 intensity: (9:27 @1) + (1:16 @2) 1.79 km (6:00 / km) +2m 5:58 / km
ahr:123 max:134 shoes: Skechers Go Run 3

Monday Aug 25, 2014 #

9 AM

Running 49:31 intensity: (4:22 @1) + (26:10 @2) + (10:49 @3) + (7:38 @4) + (32 @5) 9.48 km (5:14 / km) +92m 4:59 / km
ahr:142 max:182 shoes: Inov8 X Talon 212 (4)

Easy morning jog around Sutton Lawn in the wind and rain.

Sunday Aug 24, 2014 #

11 AM

Running warm up/down 15:22 intensity: (5:48 @1) + (5:43 @2) + (3:25 @3) + (26 @4) 2.4 km (6:25 / km) +38m 5:56 / km
ahr:125 max:166 shoes: Inov8 X Talon 212 (4)

Orienteering race 33:30 intensity: (21 @1) + (11 @2) + (49 @3) + (23:57 @4) + (8:12 @5) *** 6.05 km (5:32 / km) +176m 4:50 / km
ahr:170 max:180 spiked:20/22c shoes: Inov8 X Talon 212 (4)

White Rose Middle Race at Oliver's Mount

Pretty good on the whole bar the finish. A few second lost early on 3 & 4 but otherwise running decent. Big time losses were at the end. First by cutting up the slope too early to 22 and getting confused by an unmapped by rather obvious re-entrant before logic kicked back in. The inexplicably contoured up the slope and ran along the fence to the last rather than just taking the path. Around 50s and 20s lost respectively. Result was good enough to just about overhaul the deficit on OJ and Jamie P (that boy is getting good) from yesterday.

Running warm up/down 8:58 intensity: (1 @0) + (3:13 @1) + (3:34 @2) + (2:06 @3) + (4 @4) 1.52 km (5:54 / km) +17m 5:36 / km
ahr:133 max:160 shoes: Inov8 X Talon 212 (4)

Saturday Aug 23, 2014 #

11 AM

Running warm up/down 9:15 intensity: (8:04 @1) + (1:11 @2) 1.91 km (4:51 / km)
ahr:128 max:153 shoes: Inov8 X Talon 212 (4)

Orienteering race 1:04:56 intensity: (1 @0) + (21 @1) + (13 @2) + (8:06 @3) + (55:39 @4) + (36 @5) **** 13.34 km (4:52 / km) +321m 4:21 / km
ahr:165 max:177 spiked:34/40c shoes: Inov8 X Talon 212 (4)

White Rose Classic/Urban Race

An interesting urban race but I wasn't up to it today. Poor route choices, not planning ahead and struggling to read the detail leading to lots of hesitation. Also need to make sure I check the control descriptions as this tripped me up several times and probably resulted in ~90s time loss in all. Had read about the over or round 17 before the race and told myself I would go over; so why I decided to go round I have no idea; lost me 1min anyway. A little fortunate that 8 was taken out the results; although I lost time due to the problems there, I had already screwed up the route to it - looks like this may have given me the overall win. Running fast felt forced also whenever I had opportunity to open up, X-Talons on all the hard surfacing were taking their toll on my Achilles by the end. In the end I was satisfied to only be just over 1min down on OJ.

Running warm up/down 13:03 intensity: (12:09 @1) + (54 @2) 1.65 km (7:54 / km) +76m 6:25 / km
ahr:124 max:136 shoes: Inov8 X Talon 212 (4)

Friday Aug 22, 2014 #

Event: White Rose
 
7 PM

Running warm up/down 5:33 intensity: (35 @1) + (1:13 @2) + (2:50 @3) + (55 @4) 1.31 km (4:13 / km) +8m 4:06 / km
ahr:144 max:163 shoes: Adida Adizero Adios Boost 2

Orienteering race 11:46 intensity: (23 @1) + (15 @2) + (34 @3) + (6:15 @4) + (4:19 @5) ** 2.82 km (4:10 / km) +4m 4:08 / km
ahr:168 max:176 spiked:19/21c shoes: Adida Adizero Adios Boost 2

White Rose Sprint at Hull Uni Scarborough Campus

Pleasant evening sprint which I only just about made after traffic problems driving up. Wasn't too difficult but that made the couple of errors I did make costly (10-15s at 2 and 20). 2nd.

Running warm up/down 12:34 intensity: (2:30 @1) + (8:24 @2) + (1:23 @3) + (17 @4) 2.0 km (6:17 / km) +46m 5:38 / km
ahr:90 max:160 shoes: Adida Adizero Adios Boost 2

Thursday Aug 21, 2014 #

7 AM

Running 24:02 intensity: (5:03 @1) + (18:34 @2) + (25 @3) 4.86 km (4:57 / km) +29m 4:48 / km
ahr:130 max:145 shoes: Skechers Go Run 3

Wednesday Aug 20, 2014 #

6 AM

Strength and Conditioning 47:41 intensity: (46:06 @1) + (1:35 @2)
ahr:106 max:137 shoes: Sketchers Go Run 2

Running 23:24 intensity: (3:25 @1) + (16:19 @2) + (3:40 @3) 4.99 km (4:41 / km) +48m 4:29 / km
ahr:132 max:148 shoes: Adida Adizero Adios Boost 2

5 PM

Running 1:14:24 intensity: (29:16 @1) + (17:12 @2) + (16:29 @3) + (11:22 @4) + (5 @5) 15.57 km (4:47 / km) +204m 4:29 / km
ahr:131 max:199 shoes: Adida Adizero Adios Boost 2

Sodding trains. Got to the station to find just one carriage that was already full. So instead I went for a jog around along the Embankment while waiting for the next train. Jumped off at Newstead for a easy one home; dodgy tummy.

Tuesday Aug 19, 2014 #

7 AM

Running 12:51 intensity: (10:54 @2) + (1:57 @3) 2.71 km (4:44 / km) +38m 4:25 / km
ahr:126 max:149 shoes: Sketchers Go Run 2

6 PM

Running warm up/down 21:31 intensity: (26 @1) + (36 @2) + (20:29 @3) 4.41 km (4:52 / km) +179m 4:03 / km
ahr:137 max:145 shoes: Skechers Go Run 3

Running intervals 31:19 intensity: (15:49 @1) + (15:30 @5) 7.87 km (3:59 / km) +1m 3:59 / km
ahr:157 max:177 shoes: Skechers Go Run 3

300m Parlaufs with Harriers. Recovery was jog down the straight to meet pair (Carl) at his 300m point. Doing these in 50s meant that the recovery didn't allow much dawdling. Hard work; good speed endurance session.

Running warm up/down 18:05 intensity: (7:53 @1) + (9:34 @2) + (38 @3) 3.68 km (4:55 / km) +1m 4:54 / km
ahr:126 max:154 shoes: Skechers Go Run 3

Monday Aug 18, 2014 #

6 AM

Strength and Conditioning 37:30 intensity: (30:00 @1) + (7:30 @2)
slept:7.0 weight:64.2kg shoes: Sketchers Go Run 2

12 PM

Running 32:48 [2] 6.93 km (4:44 / km) +16m 4:41 / km
shoes: Adida Adizero Adios Boost 2

5 PM

Running 36:33 [2] 7.74 km (4:43 / km) +219m 4:08 / km
shoes: Adida Adizero Adios Boost 2

Sunday Aug 17, 2014 #

Note
(rest day)

First in a while.

Saturday Aug 16, 2014 #

9 AM

Running warm up/down 22:31 intensity: (4:00 @0) + (4:40 @1) + (9:51 @2) + (4:00 @4) 3.54 km (6:22 / km) +19m 6:12 / km
ahr:127 max:170 slept:9.25 weight:64.2kg shoes: Adida Adizero Adios Boost 2

WU Then planned to do 800m reps but wasn't happening. Third hard session in 4 days was too ambitious and couldn't get beyond T pace.

Running warm up/down 33:47 intensity: (1:53 @1) + (29:00 @2) + (2:54 @3) 7.64 km (4:25 / km) +12m 4:23 / km
ahr:136 max:150 shoes: Adida Adizero Adios Boost 2

So went for a jog instead.

Friday Aug 15, 2014 #

6 AM

Strength and Conditioning 37:19 intensity: (34:00 @1) + (3:19 @2)
ahr:96 max:134 slept:7.0 weight:65kg

6 PM

Running 26:07 intensity: (1:04 @1) + (19:33 @2) + (5:30 @3) 5.92 km (4:25 / km) +11m 4:22 / km
ahr:139 max:156 shoes: Skechers Go Run 3

Easy Jog in the rain.

Thursday Aug 14, 2014 #

6 AM

Running 51:03 intensity: (5:49 @1) + (45:14 @2) 10.83 km (4:43 / km) +65m 4:35 / km
ahr:134 max:145 shoes: Adida Adizero Adios Boost 2

6 PM

Running warm up/down 16:56 intensity: (8:37 @2) + (8:19 @3) 3.94 km (4:18 / km) +38m 4:06 / km
ahr:141 max:151 shoes: Adida Adizero Adios Boost 2

Running intervals 30:24 intensity: (17:00 @0) + (13:24 @5) 5.77 km (5:16 / km) +1m 5:16 / km
ahr:145 max:172 shoes: Adida Adizero Adios Boost 2

A fairly sparse training session tonight at the track.

12 x 400m with 90s recoveries all in 66-68s. Time laregly dictated by the strength of the wind on the home straight. Legs starting to feel fresher.

Running warm up/down 16:46 intensity: (2:33 @1) + (13:24 @2) + (49 @3) 3.77 km (4:27 / km) +1m 4:26 / km
ahr:133 max:149 shoes: Adida Adizero Adios Boost 2

Wednesday Aug 13, 2014 #

7 AM

Running 23:19 intensity: (19:34 @2) + (3:45 @3) 4.97 km (4:42 / km) +49m 4:28 / km
ahr:134 max:148 weight:64.2kg shoes: Adida Adizero Adios Boost 2

To Kirkby Station - still tight hammies.
5 PM

Running 20:52 intensity: (19:47 @2) + (52 @3) + (13 @4) 4.42 km (4:43 / km) +177m 3:56 / km
ahr:151 max:179 shoes: Adida Adizero Adios Boost 2

HFW
6 PM

Running warm up/down 9:14 intensity: (1:32 @1) + (4:50 @2) + (2:52 @3) 1.83 km (5:03 / km) +17m 4:50 / km
ahr:137 max:156 shoes: Adida Adizero Adios Boost 2

Running race 31:11 intensity: (9:21 @4) + (21:50 @5) 9.4 km (3:19 / km) +94m 3:10 / km
ahr:173 max:183 shoes: Adida Adizero Adios Boost 2

Notts AAA @ Teversal

2nd - Pace was really slow at the start. I just sat at the front and waiting to see what others did but was happy not to push straight from the off. Adam Holland (of multiday marathon WR holder fame) burst past everyone on the first downhill after 2km and the race began. When out with Adam and James Mee although just off the back and quickly grew a decent lead off the back. Adam and James slowly pulled away with Adam particularly pulling away on teh downhills Despite my best efforts with stretching and rolling the last couple of days my hammies were still pretty damn tight.

However, on the long drag up the buttery Lane hill I pulled a little back on Adam before pulling away again. This gave me a little hope of catching him knowing the last 2km is all steadily uphill. He was the best part of 100m ahead at hitting the last 1mile but I just concentrated on just keeping up the effort level and had bought the distance down to ~30m with ~300m to go. At put in a sprint finish on the last uphill push at that stage and managed to pass him with ~50 to go and held it into the finish.

Really pleased with the race and ime particularly on a hilly course and a slow first 2km. Particularly happy with the last couple of km with the last mile on a uphill being my quickest section.

Running warm up/down 10:30 intensity: (5:41 @1) + (4:49 @2) 2.05 km (5:07 / km) +14m 4:57 / km
ahr:127 max:136 shoes: Adida Adizero Adios Boost 2

Tuesday Aug 12, 2014 #

6 AM

Running 28:51 intensity: (11:36 @1) + (17:07 @2) + (8 @3) 5.83 km (4:57 / km) +12m 4:54 / km
ahr:127 max:152 shoes: Skechers Go Run 3

Morning jog - hammies still like concrete.
5 PM

Running 7:36 [1] 1.49 km (5:06 / km) +3m 5:03 / km
ahr:79 max:160 shoes: Skechers Go Run 3

Running 25:04 intensity: (14:58 @2) + (2:11 @3) + (7:39 @4) + (16 @5) 5.07 km (4:57 / km) +54m 4:42 / km
ahr:144 max:181 shoes: Skechers Go Run 3

Easy HFW. easy day to try and get life back into my legs.

Monday Aug 11, 2014 #

6 AM

Strength and Conditioning 38:24 intensity: (30:03 @1) + (8:21 @2)
ahr:110 max:142 shoes: Skechers Go Run 3

6 PM

Running 55:05 intensity: (8:37 @1) + (36:00 @2) + (8:59 @3) + (1:29 @4) 12.12 km (4:33 / km) +116m 4:20 / km
ahr:137 max:167 shoes: Skechers Go Run 3

Easy down the Timberland Trail and cauldwell - hamstrings not happy.

Sunday Aug 10, 2014 #

5 PM

Running long 1:38:04 intensity: (1:52 @0) + (12:41 @1) + (1:11:32 @2) + (11:59 @3) 22.29 km (4:24 / km) +210m 4:12 / km
ahr:135 max:152 shoes: Inov8 Trailroc 245

Teversal trail, pleasly and silverhill pit woods. Trailroc are ok in the soft stuff but on these conpact trails are like bricks. For 245g you'd have thought you'd get a bit more cushioning. Hamstrings and calves like concrete by the end.

Saturday Aug 9, 2014 #

8 AM

Running warm up/down 10:17 intensity: (2:34 @1) + (3:03 @2) + (4:40 @3) 1.83 km (5:38 / km)
ahr:135 max:158 shoes: Adida Adizero Adios Boost 2

Running race 15:50 intensity: (3:36 @4) + (12:14 @5) 5.0 km (3:10 / km)
ahr:175 max:184 shoes: Adida Adizero Adios Boost 2

Mansfield Park run - was the bad weather course due to flooding in one corner. This combined with me not having the time or distance on my watch display culminated in my running into the finish a lap early - wondered why Stuart King didn't come with me when I pushed the pace in the final km. This resulted in my losing 25s of time after stopping and being informed by Stuart as he sailed off on the next lap. So with legs full of lactate completed the last lap. Official time was 16:15, but was actually 15:50 with a 25s stop. Next time.

Running warm up/down 12:40 intensity: (25 @0) + (1:23 @1) + (10:41 @2) + (11 @3) 2.44 km (5:12 / km)
ahr:132 max:147 shoes: Adida Adizero Adios Boost 2

Friday Aug 8, 2014 #

5 PM

Running 24:28 [4] 5.2 km (4:43 / km) +52m 4:29 / km
ahr:167 max:196 shoes: Skechers Go Run 3

Thursday Aug 7, 2014 #

8 AM

Running 34:47 intensity: (1:14 @0) + (16:42 @1) + (16:21 @2) + (30 @3) 6.99 km (4:58 / km) +22m 4:54 / km
ahr:127 max:147 shoes: Adida Adizero Adios Boost 2

5 PM

Running 54:54 intensity: (54 @0) + (24:33 @1) + (28:01 @2) + (1:26 @3) 11.39 km (4:49 / km) +153m 4:31 / km
ahr:129 max:154 shoes: Adida Adizero Adios Boost 2

Wednesday Aug 6, 2014 #

6 AM

Strength and Conditioning 37:49 intensity: (36:47 @1) + (1:02 @2)
ahr:87 max:122 weight:65.4kg shoes: Inov8 F-lite 195

Can still feel slight cold but feels to be easing - may have seen it off hopefully, keeping up the zinc intake. Another heavy legged session but more easy days planned.
12 PM

Running 33:56 intensity: (22:08 @1) + (11:48 @2) 6.65 km (5:06 / km) +16m 5:02 / km
ahr:126 max:140 shoes: Skechers Go Run 3

5 PM

Running 33:58 intensity: (16:53 @2) + (13:35 @3) + (3:14 @4) + (16 @5) 6.38 km (5:19 / km) +81m 5:00 / km
ahr:144 max:190 shoes: Skechers Go Run 3

Tuesday Aug 5, 2014 #

6 AM

Running 23:04 intensity: (17:56 @1) + (4:50 @2) + (18 @3) 4.13 km (5:35 / km) +12m 5:30 / km
ahr:118 max:149 shoes: Skechers Go Run 3

Plod - body not working still. Can feel a bit of a cold, popping zinc tabs.
6 PM

Running warm up/down 10:08 intensity: (1:08 @1) + (9:00 @2) 2.03 km (4:59 / km) +188m 3:25 / km
ahr:132 max:134 shoes: Adida Adizero Adios Boost 2

Running intervals 34:32 intensity: (20:30 @0) + (14:02 @5) 5.98 km (5:47 / km) +3m 5:46 / km
ahr:138 max:173 shoes: Adida Adizero Adios Boost 2

Harriers Speed session. Battled through it, just about.

3 x 600m (90s) ~1:47
3 x 400 (75s) ~1:07
4 x 300 (60s) ~48s
4 x 200 (45s) ~31s

3 mins rest between sets

Running warm up/down 10:10 [1] 1.91 km (5:19 / km) +1m 5:19 / km
ahr:122 max:128 shoes: Adida Adizero Adios Boost 2

Monday Aug 4, 2014 #

6 PM

Running 36:22 intensity: (22:15 @1) + (13:51 @2) + (16 @3) 7.45 km (4:53 / km) +30m 4:47 / km
ahr:126 max:152 shoes: Skechers Go Run 3

Sunday Aug 3, 2014 #

9 AM

Running 51:24 intensity: (1:15 @1) + (10:20 @2) + (39:49 @3) 12.59 km (4:05 / km) +12m 4:04 / km
ahr:146 max:157 shoes: Adida Adizero Adios Boost 2

Steady round the res a few times.
6 PM

Running warm up/down 15:30 intensity: (1:15 @1) + (13:01 @2) + (1:14 @3) 3.27 km (4:44 / km) +25m 4:34 / km
ahr:134 max:146 shoes: Adida Adizero Adios Boost 2

Running intervals 36:19 intensity: (8:49 @1) + (27:30 @4) 9.74 km (3:44 / km) +45m 3:39 / km
ahr:152 max:164 shoes: Adida Adizero Adios Boost 2

5 x 1 mile Ts. Times as expected but HR low. Just a bit overly tired or would be hitting faster times. Stomach not great either today.

Running warm up/down 16:10 intensity: (5:57 @1) + (10:13 @2) 3.44 km (4:42 / km) +6m 4:40 / km
ahr:129 max:138 shoes: Adida Adizero Adios Boost 2

Jog around Sutton Lawn to warm down. Time to ease back and use the mile in my legs.

Saturday Aug 2, 2014 #

9 AM

Running long 2:23:31 intensity: (3:23 @1) + (1:25:40 @2) + (51:50 @3) + (2:38 @4) 32.37 km (4:26 / km) +398m 4:11 / km
ahr:142 max:161 slept:8.5 shoes: Inov8 Trailroc 245

Didn't feel great at the start but once my brekkie had settled started feeling much better. Strong at the end.

Friday Aug 1, 2014 #

7 AM

Running 33:47 intensity: (29:52 @1) + (3:55 @2) 6.65 km (5:05 / km) +48m 4:54 / km
ahr:122 max:136 slept:7.25 shoes: Inov8 F-lite 195

Edgbaston Res plod. Tired and achy today (particularly glutes - strongly with DOMS from wed S&C) so ditched the second run.

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