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Training Log Archive: Rich

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running41 29:32:52 237.34(7:28) 381.96(4:38) 3453
  Strength and Conditioning5 3:35:17 2.09 3.37
  Orienteering3 1:54:55 11.4(10:05) 18.34(6:16) 43536 /44c81%
  Running Drills1 5:04 0.41(12:29) 0.65(7:46) 1
  Total44 35:08:08 251.23 404.32 388936 /44c81%
  [1-5]44 35:07:58
averages - sleep:3 weight:65kg

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Saturday Jan 31, 2015 #

1 PM

Running 1:14:41 intensity: (15:04 @1) + (27:49 @2) + (9:56 @3) + (21:52 @4) 16.69 km (4:28 / km) +69m 4:23 / km
ahr:142 max:168 shoes: Adidas Adizero Adios Boost (2)

Friday Jan 30, 2015 #

7 AM

Running 23:57 intensity: (2:32 @1) + (12:33 @2) + (8:52 @3) 5.06 km (4:44 / km) +29m 4:36 / km
ahr:138 max:149 shoes: Inov8 X Talon 212 (4)

ITW - on the trails so I could run in the snow which was better than the ice on the pavements. Calves, upper back and shoulders still quite sore but a beautiful crisp, cold and clear morning; wrapped up warm.
5 PM

Running 41:31 intensity: (7:02 @1) + (24:33 @2) + (5:07 @3) + (4:49 @4) 8.13 km (5:06 / km) +173m 4:37 / km
ahr:135 max:173 shoes: Sketchers Go Run 2

Thursday Jan 29, 2015 #

7 AM

Running 17:02 intensity: (5:42 @1) + (11:20 @2) 3.51 km (4:51 / km) +55m 4:30 / km
ahr:129 max:141 shoes: Brooks Pure Grit

Alarm went off at 6:20am for an early run. Quick check of the body - was aching massively from mileage, intervals and S&C the last couple of days so a bit more sleep. Then overlay until gone 7:05 so it was a rush and ended having to run to Sutton Parkway again.
5 PM

Running 43:45 intensity: (25:12 @1) + (8:58 @2) + (4:19 @3) + (5:16 @4) 9.15 km (4:47 / km) +34m 4:42 / km
ahr:130 max:162 shoes: Brooks Pure Grit

Achy and tired plus missed the train. Ran out to the embankment while waiting for the next one and included a tempo effort, which was hard work. Pavements were all iced over and lethal, particularly once off the train and back in Ashfield. Quick stop off at Aldi to get mince and then home.

Wednesday Jan 28, 2015 #

6 AM

Strength and Conditioning 59:19 intensity: (44:04 @1) + (15:15 @2)
ahr:116 max:141 shoes: Inov8 F-lite 195

7 AM

Running 20:57 intensity: (4:31 @1) + (15:26 @2) + (1:00 @3) 4.19 km (5:00 / km) +58m 4:41 / km
ahr:131 max:148 shoes: Sketchers Go Run 2

Left home for station, realised I had forgot my wallet. Back home for wallet, then didn't have the time to run to Kirkby Station so had to get on at Sutton instead.
1 PM

Running 48:01 intensity: (1 @0) + (47 @1) + (24:01 @2) + (23:12 @3) 11.6 km (4:08 / km) +15m 4:07 / km
ahr:143 max:149 shoes: Sketchers Go Run 2

Lunch time cruise. Headwind up the canal was brutal, but enjoyable down sections of the Trent. New record VO2 max (65) on my watch suggests I am moving in the right direction, which is further indication that I still having quite shifted my cold and its affecting me at the top end.
5 PM

Running 40:31 intensity: (2 @0) + (2:49 @1) + (31:12 @2) + (6:28 @3) 8.72 km (4:39 / km) +165m 4:15 / km
ahr:136 max:157 shoes: Sketchers Go Run 2

Off the train at Newstead into a blizzard. No pleasant for the first 2-3km, I was freezing, but ok once it had stopped though a bit slippy. Pretty hungry and low on energy by the end.

Tuesday Jan 27, 2015 #

7 AM

Running 41:30 intensity: (17 @1) + (28:25 @2) + (12:48 @3) 9.0 km (4:37 / km) +38m 4:31 / km
ahr:141 max:152 shoes: Sketchers Go Run 2

Easy morning jog trails res and sutton lawn.
6 PM

Running warm up/down 18:57 intensity: (4:24 @1) + (13:55 @2) + (38 @3) 4.02 km (4:43 / km) +33m 4:32 / km
ahr:132 max:147 shoes: Sketchers Go Run 2

Running Drills warm up/down 5:04 intensity: (2:55 @1) + (2:09 @2) 0.65 km (7:46 / km) +1m 7:42 / km
ahr:121 max:138 shoes: Adidas Adizero Adios Boost (2)

Running intervals 25:05 intensity: (2:44 @1) + (4:14 @2) + (5:23 @3) + (12:44 @5) 5.34 km (4:42 / km) +1m 4:41 / km
ahr:152 max:170 shoes: Adidas Adizero Adios Boost (2)

Harriers Track intervals

12 x 400m with 60s recoveries

69-70s mostly. Legs felt good, lungs working overtime again. Still feel like something is holding me back - sure I normally run these a couple of seconds quicker.

Running warm up/down 17:53 intensity: (4:26 @1) + (11:37 @2) + (1:50 @3) 3.76 km (4:46 / km)
ahr:133 max:149 shoes: Adidas Adizero Adios Boost (2)

Jog home, still feeling fairly fresh.

Monday Jan 26, 2015 #

6 AM

Strength and Conditioning 31:36 intensity: (26:17 @1) + (5:19 @2)
ahr:117 max:141 shoes: Inov8 F-lite 195

Running 23:42 intensity: (2:11 @1) + (16:44 @2) + (4:47 @3) 5.22 km (4:32 / km) +61m 4:17 / km
ahr:137 max:148 shoes: Sketchers Go Run 2

5 PM

Running 1:02:33 intensity: (6:24 @1) + (47:21 @2) + (6:58 @3) + (1:47 @4) + (3 @5) 14.2 km (4:24 / km) +138m 4:12 / km
ahr:137 max:175 shoes: Sketchers Go Run 2

Easy road run. Sutton Rd to Mansfield, Nott'm Road, MARR then across to Station Road, into Sutton and the home along Mansfield Road and East Field Side. Uneventful.

Sunday Jan 25, 2015 #

12 PM

Running long 26:10 intensity: (2:07 @1) + (24:03 @2) 5.74 km (4:33 / km) +68m 4:18 / km
ahr:134 max:143 shoes: Inov8 X Talon 212 (4)

Run out to Thieves for a spot of orienteering.

Orienteering long 33:58 intensity: (1 @0) + (11:50 @1) + (20:55 @2) + (1:12 @3) ** 5.3 km (6:24 / km) +75m 5:59 / km
ahr:130 max:148 spiked:16/16c shoes: Inov8 X Talon 212 (4)

Thieves is going rapidly downhill with few bramble free areas left. Got very tired after 30mins or so. After yesterday I didn't go any longer.

Running long 33:10 intensity: (21:25 @1) + (11:45 @2) 6.55 km (5:04 / km) +82m 4:46 / km
ahr:106 max:136 shoes: Inov8 X Talon 212 (4)

Plod home.

Saturday Jan 24, 2015 #

Event: Midlands XC Championship
 
2 PM

Running warm up/down 14:34 intensity: (2 @0) + (2:26 @1) + (5:08 @2) + (6:44 @3) + (14 @4) 2.91 km (5:00 / km) +2m 4:59 / km
ahr:139 max:163 shoes: Brooks Mach 15

Running race (XC) 41:41 intensity: (31 @1) + (8 @2) + (13 @3) + (24:02 @4) + (16:47 @5) 11.14 km (3:45 / km) +122m 3:33 / km
ahr:172 max:180 shoes: Brooks Mach 15

Midland Cross Country champs @ Wollaton

After a poor performance at County champs I was keen for a good race today. It started well through the first km in 3:12, but soon fell to peices. Legs felt good but it felt like a lack of oxygen getting to my muscles. It was hard work and considered pulling out as I started the third lap. Persevered to the end though at a pretty slow pace. Massively disappointed, can only think that my cold is still effecting me more than expected? Ear was popping regularly on the way round despite four days now off antibiotics - maybe there is still an infection causing me issues? Good course though and new spikes were excellent.

Running warm up/down 14:27 intensity: (11:48 @1) + (2:39 @2) 2.43 km (5:57 / km) +29m 5:37 / km
ahr:121 max:135 shoes: Brooks Mach 15

Friday Jan 23, 2015 #

7 AM

Running 22:44 [3] 5.02 km (4:32 / km) +41m 4:21 / km
ahr:151 max:176 shoes: Inov8 X Talon 212 (4)

Normal trail and A38 route to Kirkby Station. Woke up with a stiff back (hip flexor stretching helped) but felt fine and light footed this morning for a change.

Still a bit snotty but cough seams to have disappeared and otherwise feel fine.
5 PM

Running 21:29 intensity: (4:39 @1) + (14:44 @2) + (2:06 @3) 4.59 km (4:41 / km) +163m 3:58 / km
ahr:133 max:155 shoes: Brooks Pure Grit

Thursday Jan 22, 2015 #

6 AM

Running 51:25 intensity: (15:07 @1) + (36:18 @2) 10.07 km (5:06 / km) +77m 4:55 / km
ahr:130 max:142 shoes: Inov8 Roclite 319

More plodding in the slush and on the ice.
5 PM

Running warm up/down 12:47 intensity: (4:41 @1) + (7:21 @2) + (45 @3) 2.37 km (5:23 / km) +19m 5:11 / km
ahr:130 max:156 shoes: Inov8 X Talon 212 (4)

Jog warm up from the station to the hill and finding a spot to hide my bag.

Running intervals 31:45 intensity: (19:50 @1) + (11:55 @5) 5.92 km (5:22 / km) +250m 4:26 / km
ahr:142 max:174 shoes: Inov8 X Talon 212 (4)

Snowy/icy hill reps session at Kirkby Summit. Session was 10 x 300m with ~25m climb (bottom to bench at the summit) with jog back recoveries. Plan was to run the 8th like my life depended on it and then hand in for the last two. Surprising result which suggests I may be could be pushing myself more than I am - maybe going harder at the start of races?:

1:11,14,12,13,13,15,12,05,10,10.

Running warm up/down 17:05 intensity: (10:02 @1) + (7:03 @2) 3.1 km (5:31 / km) +4m 5:29 / km
ahr:126 max:136 shoes: Inov8 X Talon 212 (4)

Easy jog home feeling like all is well with the world.

Wednesday Jan 21, 2015 #

6 AM

Strength and Conditioning 45:40 intensity: (37:19 @1) + (7:50 @2) + (31 @3)
ahr:114 max:147 shoes: Inov8 F-lite 195

Took a while to get into it this morning and glutes feeling it.
7 AM

Running 22:35 intensity: (1:39 @1) + (3:32 @2) + (17:19 @3) + (5 @4) 4.8 km (4:42 / km) +54m 4:27 / km
ahr:145 max:159 shoes: Brooks Pure Grit

To the station in the snow. Snow slowed me down and I had to cut a corner on the normal route so I didn't miss the train.
5 PM

Running 1:02:22 intensity: (13:32 @1) + (45:27 @2) + (3:23 @3) 12.08 km (5:10 / km) +227m 4:43 / km
ahr:129 max:156 shoes: Brooks Pure Grit

Jumped off the train at Newstead. Nice running in the snow through the nature reserve and up the hills to Shoulder of Mutton Hill. From there though it was a painful icy, slippy slush fest home which wasn't particularly enjoyable. Felt pretty knackered and glutes weren't particularly happy with me. This is crap snow that I hope doesn't hand around too long.

Tuesday Jan 20, 2015 #

6 AM

Running 33:51 intensity: (1:28 @1) + (22:20 @2) + (10:03 @3) 7.3 km (4:38 / km) +39m 4:31 / km
ahr:140 max:150 weight:65kg shoes: Brooks Pure Grit

Early jog down the Maun Valley trail and back up the Timberland trail.
6 PM

Running warm up/down 12:59 intensity: (6:16 @1) + (4:23 @2) + (2:20 @3) 2.78 km (4:40 / km) +4m 4:38 / km
ahr:129 max:154 shoes: Adidas Adizero Adios Boost (2)

Down to Oddicroft with Harriers, track frozen again.

Running intervals 27:46 intensity: (2:39 @1) + (4:35 @2) + (6:52 @3) + (13:07 @4) + (33 @5) 6.35 km (4:22 / km) +4m 4:21 / km
ahr:153 max:175 (sick) shoes: Adidas Adizero Adios Boost (2)

10 x 600m with 1min recoveries. First two were crap but picked it up to 1:48s-50s after that. Ok considering I can still feel my cold on my chest.

Running warm up/down 9:51 intensity: (29 @1) + (2:18 @2) + (7:04 @3) 2.36 km (4:11 / km) +25m 3:58 / km
ahr:145 max:154 shoes: Adidas Adizero Adios Boost (2)

Back to the school legs feeling good.

Monday Jan 19, 2015 #

2 PM

Running 1:13:41 intensity: (1:17 @1) + (7:24 @2) + (56:25 @3) + (8:35 @4) 17.3 km (4:16 / km) +142m 4:05 / km
ahr:150 max:173 (sick) shoes: Inov8 X Talon 212 (4)

Run home from Centre Parcs through the Pines to Vicar Water and back on the trails through Mansfield and round the res. Snow flurries most of the way. Felt tired but enjoyed the run none the less.

Sunday Jan 18, 2015 #

12 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +80m 5:00 / km
shoes: Inov8 ORoc 280 (2)

Orienteering race 54:28 intensity: (4:56 @3) + (46:17 @4) + (3:15 @5) *** 7.84 km (6:57 / km) +296m 5:51 / km
ahr:167 max:176 spiked:20/28c (sick) shoes: Inov8 ORoc 280 (2)

Crich Chase Brown Course

Gave it a go. Felt strong through the terrain but struggling a little aerobically. Navigation left something to be desired though.

1 and 2 were fairly easy. Didn't take in much information in the last part of the leg and just as I was starting to feel insecure I spotted the control from a distance; this theme continued. To attack point on 4 but then wandered (20s); Ran further down the path than thought to 5, came in pretty much bang on the control (must have pretty much ran past it) than ran on ~150m before realising I'd overshot (1:40).

Gone on wrong path/trod to 7 losing time (20s); too low on 9 and nearly overshot (10s) (wasn't getting the hang of the 1:7,500 scale); big banana around into 11 (20s); no visualisation on 14 dropping too low and far right (40s). Ok until 20 when I came in far too early and starting climbing again before realising it must be lower down (40s); Ran too far down the path to 24 (15s); to high and was hesitant into 25 (15s); ok last three. Probably 5-5:30 lost inc all the smaller mistakes. Finished second around half a minute down on Crickmore.

Running warm up/down 5:53 [1] 0.79 km (7:27 / km)
ahr:114 max:123 shoes: Inov8 ORoc 280 (2)

Saturday Jan 17, 2015 #

9 AM

Running 27:25 intensity: (1:42 @1) + (7:51 @2) + (17:17 @3) + (35 @4) 6.03 km (4:33 / km) +37m 4:25 / km
ahr:127 max:163 shoes: Inov8 X Talon 212 (4)

Morning jog around the park to see how I felt - generally ok - so good for a later session.
3 PM

Running warm up/down 22:54 intensity: (33 @1) + (2:19 @2) + (13:12 @3) + (6:50 @4) 4.96 km (4:37 / km) +43m 4:26 / km
ahr:152 max:170 shoes: Inov8 X Talon 212 (4)

Ran out to Rufford for some O.

Orienteering 26:29 intensity: (11 @1) + (1:07 @2) + (10:37 @3) + (14:34 @4) 5.2 km (5:05 / km) +64m 4:48 / km
ahr:158 max:170 (sick) shoes: Inov8 X Talon 212 (4)

Two lap course of the park. Lots of people still around. Limited undergrowth made this pretty enjoyable. Going ok technically but aerobically it felt like there wasn't much more there.

Running warm up/down 16:36 intensity: (11 @1) + (1:38 @2) + (14:09 @3) + (38 @4) 3.54 km (4:41 / km) +41m 4:26 / km
ahr:150 max:161 shoes: Inov8 X Talon 212 (4)

Friday Jan 16, 2015 #

8 AM

Running 20:28 intensity: (5:07 @1) + (15:21 @2) 4.18 km (4:54 / km) +12m 4:50 / km
ahr:132 max:143 (sick) shoes: Adidas Adizero Adios Boost (2)

Another little jog. No real improvement but at least I felt OK after today's run.

Thursday Jan 15, 2015 #

6 PM

Running 23:11 intensity: (2:27 @1) + (15:05 @2) + (2:38 @3) + (3:01 @4) 5.1 km (4:33 / km) +19m 4:28 / km
ahr:140 max:172 (sick) shoes: Adidas Adizero Adios Boost (2)

Just about feeling like I'm improving enough to start a bit of running. Easy loop on the pavements. Didn't feel too bad during the run but totally wiped me out afterwards.

Monday Jan 12, 2015 #

Note
(sick)

Feeling worse again this morning.

Sunday Jan 11, 2015 #

Note
(sick)

Felt a bit better this morning and was going to have a little jog. However, put a new blind up after breakfast, which was harder work than it should have been and I felt crappy again. Was outside at my bro's for about half an hour this afternoon with Grace playing in the garden - felt horrendous after being outside in the cold. Was nice to be back inside with a cuppa.

Saturday Jan 10, 2015 #

Note
(sick)

Still crappy this morning. Bit of a poor effort of a cold. Bit of a headache, bit achy, bit of a runny nose and bit of a cough. As soon as I exert myself doing anything slightly strenuous I feel terrible though.

Friday Jan 9, 2015 #

Note
(sick) (rest day)

Took the whole day off to hopefully reduce the lifespan of this cold.

Thursday Jan 8, 2015 #

7 AM

Running 26:00 intensity: (19:02 @1) + (6:58 @2) 4.75 km (5:29 / km) +40m 5:15 / km
ahr:125 max:136 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running 27:08 intensity: (21:19 @1) + (5:49 @2) 5.44 km (4:59 / km) +18m 4:54 / km
ahr:123 max:143 shoes: Adidas Adizero Adios Boost (2)

Wednesday Jan 7, 2015 #

6 AM

Strength and Conditioning 39:26 intensity: (33:08 @1) + (6:18 @2) 3.37 km (11:43 / km)
ahr:112 max:142 shoes: Inov8 F-lite 195

Running 26:15 intensity: (1 @0) + (3:18 @1) + (13:10 @2) + (9:46 @3) 5.54 km (4:44 / km) +79m 4:25 / km
ahr:137 max:151 shoes: Sketchers Go Run 2

12 PM

Running 47:46 intensity: (57 @1) + (34:21 @2) + (3:10 @3) + (8:55 @4) + (23 @5) 11.48 km (4:10 / km) +15m 4:08 / km
ahr:145 max:174 shoes: Sketchers Go Run 2

5 PM

Running 37:54 intensity: (9:35 @1) + (18:15 @2) + (10:04 @3) 7.41 km (5:07 / km) +169m 4:36 / km
ahr:134 max:156 shoes: Sketchers Go Run 2

Tuesday Jan 6, 2015 #

7 AM

Note
slept:3.0

Grace was quite unwell in the night which resulted in little sleep. Therefore no morning run.
6 PM

Running warm up/down 28:35 intensity: (1 @0) + (13:28 @1) + (4:23 @2) + (9:28 @3) + (1:15 @4) 5.84 km (4:54 / km) +36m 4:45 / km
ahr:132 max:161 shoes: Adidas Adizero Adios Boost (2)

Tired run up to Harrier for intervals. Track was dangerously icy without spikes so we headed for Oddicroft instead.

Running intervals 25:38 intensity: (5:08 @1) + (3:04 @2) + (3:56 @3) + (12:58 @4) + (32 @5) 6.36 km (4:02 / km) +25m 3:57 / km
ahr:151 max:176 shoes: Adidas Adizero Adios Boost (2)

6 x 1km with 75s recoveries. Splits (odds slight uphill overall and evens slight downhill overall):

3:09 (40m short);
3:08
3:17
3:10
3:12
3:07

Running warm up/down 7:47 intensity: (1 @0) + (5:07 @1) + (2:39 @2) 1.62 km (4:48 / km) +5m 4:43 / km
ahr:126 max:135 shoes: Adidas Adizero Adios Boost (2)

Monday Jan 5, 2015 #

6 AM

Strength and Conditioning 39:16 intensity: (36:20 @1) + (2:56 @2)
ahr:107 max:136 shoes: Inov8 F-lite 195

7 AM

Running 36:05 intensity: (3:57 @1) + (31:38 @2) + (30 @3) 7.95 km (4:32 / km) +11m 4:30 / km
ahr:135 max:144 shoes: Sketchers Go Run 2

Few laps of the res.
5 PM

Running intervals 45:14 intensity: (6:04 @1) + (34:40 @2) + (4:30 @5) 10.2 km (4:26 / km) +25m 4:23 / km
ahr:137 max:174 shoes: Sketchers Go Run 2

Dumped my bag in the car at the station and ran a loop out to Oddicroft for a few short sprints:

2 x (2 x 200m, 1 x 400m) equal job recoveries.

Sunday Jan 4, 2015 #

3 PM

Running long 1:40:48 intensity: (4:10 @1) + (1:01:23 @2) + (35:15 @3) 22.3 km (4:31 / km) +260m 4:16 / km
ahr:141 max:155 shoes: Inov8 X Talon 212 (4)

Back home from friends after 2+hr drive from Oxon, unpack car, eat bowl of cereal, drink cup off coffee and then off for a long run in the fading light. Stitch for 10 mins and then indigestion for about an hour. Route was Newstead long run but went the Thieves Wood way first, didn't want to risk going through the woods in the dark and getting bummed or running into a dogging session.
C • Dogging 3

Saturday Jan 3, 2015 #

Event: Notts & Derbyshire XC Champs
 
11 AM

Running warm up/down 15:53 intensity: (4:39 @1) + (6:58 @2) + (3:52 @3) + (24 @4) 3.34 km (4:45 / km) +21m 4:37 / km
ahr:123 max:162 shoes: Saucony Kilkenny XC4

Running race (XC) 29:49 intensity: (24 @1) + (9 @2) + (19 @3) + (25:32 @4) + (3:25 @5) 8.16 km (3:39 / km) +114m 3:25 / km
ahr:170 max:177 shoes: Saucony Kilkenny XC4

Notts XC Champs at Wollaton

Constant battle to get grip - felt good on the none muddy sections (of which there weren't many) but like I was going backwards in the rest. Should have binned these shoes at the end of last season (after only 2 races) - spikes in the bottom were buggered but as I have had so little wear from them I was reluctant to bin them; went in after this race though. Still, 6th place and in inter-counties.
C • Spikes 5

Running warm up/down 12:29 intensity: (8:26 @1) + (4:03 @2) 2.03 km (6:10 / km) +8m 6:03 / km
ahr:111 max:141 shoes: Saucony Kilkenny XC4

Friday Jan 2, 2015 #

9 AM

Running 49:23 intensity: (1:11 @1) + (37:05 @2) + (11:07 @3) 11.0 km (4:29 / km) +57m 4:23 / km
ahr:140 max:151 shoes: Sketchers Go Run 2

Morning pre-brekkie jogging.
5 PM

Running 29:48 intensity: (3:15 @1) + (16:09 @2) + (7:43 @3) + (2:41 @4) 7.03 km (4:14 / km) +33m 4:09 / km
ahr:141 max:166 shoes: Adidas Adizero Adios Boost (2)

Short evening run to oddicroft where I did 7 x 200m with 200 jogs.

Thursday Jan 1, 2015 #

4 PM

Running 1:07:26 intensity: (1 @0) + (8:14 @1) + (58:18 @2) + (53 @3) 13.54 km (4:59 / km) +84m 4:50 / km
ahr:133 max:146 shoes: Inov8 X Talon 212 (4)

Evening run out to Portland Park. Snow gone but weather pretty wild. Felt shite.

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