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Training Log Archive: Rich

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  Running42 27:26:55 222.48(7:24) 358.04(4:36) 3250
  Cross Training7 6:33:00
  Strength and Conditioning6 4:18:06 4.7 7.56
  Orienteering1 1:03:16 6.46(9:48) 10.4(6:05) 82
  Running Drills1 6:01 0.47(12:53) 0.75(8:00)
  Total51 39:27:18 234.1 376.75 3332
  [1-5]49 38:12:14

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Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 
12 PM

Orienteering 1:03:16 intensity: (4:42 @1) + (25:54 @2) + (32:40 @3) 10.4 km (6:05 / km) +82m 5:51 / km
ahr:142 max:158 shoes: Inov8 X Talon 212 (4)

Stop off at Loch Vaa on the way to S6D.

Thursday Jul 30, 2015 #

7 AM

Running 23:08 intensity: (4:01 @1) + (16:49 @2) + (2:18 @3) 4.95 km (4:40 / km) +39m 4:30 / km
ahr:134 max:149 shoes: Nike Flyknit Lunar 2

Wednesday Jul 29, 2015 #

7 AM

Running 23:45 intensity: (2:39 @1) + (10:27 @2) + (5:47 @3) + (4:52 @4) 4.97 km (4:47 / km) +49m 4:33 / km
ahr:142 max:172 shoes: Sketchers Go Run 2

5 PM

Running 58:24 intensity: (2:21 @1) + (17:05 @2) + (38:58 @3) 13.32 km (4:23 / km) +308m 3:56 / km
ahr:144 max:155 shoes: Sketchers Go Run 2

Tuesday Jul 28, 2015 #

7 AM

Running 38:33 intensity: (2:17 @1) + (26:47 @2) + (9:29 @3) 8.6 km (4:29 / km) +37m 4:23 / km
ahr:139 max:154 shoes: Adidas Adizero Adios Boost (2)

6 PM

Running warm up/down 8:08 intensity: (2:35 @1) + (2:14 @2) + (1:21 @3) + (1:58 @4) 1.7 km (4:47 / km) +2m 4:45 / km
ahr:138 max:165 shoes: Adidas Adizero Adios Boost (2)

Running intervals 25:35 intensity: (6:00 @0) + (19:35 @5) 7.0 km (3:39 / km) +1m 3:39 / km
ahr:144 max:171 shoes: Adidas Adizero Adios Boost (2)

4 x 1500 with 2mins recovery

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios Boost (2)

Monday Jul 27, 2015 #

6 AM

Strength and Conditioning 37:23 intensity: (36:48 @1) + (33 @2) + (2 @3) 0.65 km (57:47 / km)
ahr:93 max:145

Cross Training (Cycling) 1:00:22 intensity: (57:56 @1) + (1:39 @2) + (47 @3)
ahr:107 max:146

1 PM

Running 23:21 intensity: (9:38 @1) + (12:38 @2) + (1:05 @3) 5.18 km (4:31 / km) +4m 4:30 / km
ahr:129 max:147 shoes: Inov8 Road-X 233

6 PM

Cross Training (Cycling) 59:39 intensity: (40:52 @1) + (16:00 @2) + (2:47 @3)
ahr:124 max:151

Sunday Jul 26, 2015 #

10 AM

Running 2:17 [1] 0.43 km (5:18 / km)
ahr:106 max:126 shoes: Puma Faas 300 V3

Cross Training (Cycling) 38:44 intensity: (37:36 @1) + (1:08 @2)
ahr:111 max:134

Saturday Jul 25, 2015 #

1 PM

Running 24:47 intensity: (7:43 @1) + (17:04 @2) 5.24 km (4:44 / km) +22m 4:38 / km
ahr:129 max:142 shoes: Sketchers Go Run 2

Friday Jul 24, 2015 #

7 AM

Cross Training (Cycling) 51:53 [1]

5 PM

Cross Training (Cycling) 1:00:54 [1]

Thursday Jul 23, 2015 #

6 AM

Running 9:43 [0] 1.64 km (5:55 / km) +3m 5:51 / km
shoes: Puma Faas 300 V3

11 AM

Cross Training (Cycling) 58:44 [1]

6 PM

Cross Training (Cycling) 1:02:44 [1]

Wednesday Jul 22, 2015 #

6 AM

Strength and Conditioning 53:29 [1] 1.24 km (43:18 / km)

Running 22:54 [2] 4.81 km (4:45 / km) +20m 4:40 / km

Tuesday Jul 21, 2015 #

7 AM

Running 21:47 [3] 4.62 km (4:43 / km) +22m 4:36 / km
shoes: Adida Adizero Adios Boost 2

5 PM

Running 23:28 [2] 4.92 km (4:46 / km) +179m 4:02 / km
shoes: Adida Adizero Adios Boost 2

6 PM

Running 25:00 intensity: (11:00 @1) + (14:00 @5) 5.4 km (4:38 / km) +1m 4:38 / km
shoes: Adida Adizero Adios Boost 2

Running warm up/down 18:56 [2] 4.0 km (4:44 / km) +2m 4:43 / km
shoes: Adida Adizero Adios Boost 2

Monday Jul 20, 2015 #

6 AM

Strength and Conditioning 41:50 [1] 3.25 km (12:51 / km)

6 PM

Running 31:20 [2] 6.62 km (4:44 / km) +28m 4:38 / km
shoes: Sketchers Go Run 2

Sunday Jul 19, 2015 #

12 PM

Running long 1:53:18 [2] 24.46 km (4:38 / km) +237m 4:25 / km

Saturday Jul 18, 2015 #

1 PM

Running warm up/down 9:01 [0] 1.58 km (5:43 / km) +28m 5:15 / km
shoes: Adida Adizero Adios Boost 2

Running tempo 42:28 [0] 11.05 km (3:51 / km) +242m 3:28 / km
shoes: Adida Adizero Adios Boost 2

Running warm up/down 7:17 [0] 1.19 km (6:07 / km) +24m 5:33 / km
shoes: Adida Adizero Adios Boost 2

Friday Jul 17, 2015 #

7 AM

Running 22:38 [2] 4.72 km (4:48 / km) +20m 4:42 / km
shoes: Puma Faas 300 V3

4 PM

Running 21:34 [2] 4.51 km (4:47 / km) +15m 4:42 / km
shoes: Puma Faas 300 V3

Thursday Jul 16, 2015 #

7 AM

Running 21:50 [3] 5.02 km (4:21 / km) +29m 4:13 / km
shoes: Sketchers Go Run 2

5 PM

Running 53:11 [2] 11.79 km (4:31 / km) +187m 4:11 / km
shoes: Sketchers Go Run 2

Wednesday Jul 15, 2015 #

8 AM

Running 18:56 [2] 3.71 km (5:06 / km) +16m 5:00 / km
shoes: Sketchers Go Run 2

Tuesday Jul 14, 2015 #

6 AM

Running 20:05 [2] 3.7 km (5:26 / km) +12m 5:20 / km
shoes: Puma Faas 300 V3

6 PM

Running 44:07 [2] 9.96 km (4:26 / km) +60m 4:18 / km
shoes: Puma Faas 300 V3

Monday Jul 13, 2015 #

7 AM

Running 17:54 intensity: (1:23 @1) + (11:13 @2) + (5:18 @3) 3.76 km (4:45 / km) +23m 4:37 / km
ahr:137 max:150 shoes: Puma Faas 300 V3

1 PM

Running 12:13 [2] 2.67 km (4:35 / km)
shoes: Puma Faas 300 V3

Running 6:15 [5] 0.9 km (6:56 / km)
shoes: Puma Faas 300 V3

Running 21:38 [2] 4.6 km (4:42 / km) +16m 4:37 / km
shoes: Puma Faas 300 V3

5 PM

Running 24:11 [2] 5.01 km (4:50 / km) +170m 4:08 / km
shoes: Puma Faas 300 V3

Sunday Jul 12, 2015 #

5 PM

Running warm up/down 18:13 intensity: (5:02 @1) + (5:57 @2) + (3:30 @3) + (3:44 @4) 4.32 km (4:13 / km) +13m 4:09 / km
ahr:140 max:168 shoes: Adida Adizero Adios Boost 2

Running intervals 26:12 intensity: (47 @1) + (2:57 @2) + (3:01 @3) + (19:27 @4) 6.95 km (3:46 / km) +85m 3:33 / km
ahr:159 max:170 shoes: Adida Adizero Adios Boost 2

Running warm up/down 15:58 intensity: (4:28 @1) + (8:12 @2) + (3:18 @3) 3.29 km (4:52 / km) +14m 4:46 / km
ahr:133 max:156 shoes: Adida Adizero Adios Boost 2

Saturday Jul 11, 2015 #

8 AM

Running 1:57:36 intensity: (2:35 @1) + (25:51 @2) + (1:28:58 @3) + (12 @4) 26.59 km (4:25 / km) +216m 4:15 / km
ahr:147 max:159 shoes: Puma Faas 300 V3

Friday Jul 10, 2015 #

7 AM

Running 33:25 intensity: (6:16 @1) + (18:57 @2) + (8:12 @3) 7.26 km (4:36 / km) +38m 4:29 / km
ahr:136 max:157 shoes: Sketchers Go Run 2

Wednesday Jul 8, 2015 #

6 AM

Strength and Conditioning 38:17 [1]
ahr:102 max:127 shoes: Inov8 F-lite 195

Running 22:03 intensity: (2:03 @1) + (15:45 @2) + (4:15 @3) 4.8 km (4:36 / km) +23m 4:29 / km
ahr:136 max:153 shoes: Sketchers Go Run 2

ITW at a faster pace than my body needed to make sure I caught the train.
5 PM

Running 27:27 intensity: (19:11 @1) + (8:16 @2) 5.67 km (4:50 / km) +162m 4:14 / km
ahr:124 max:136 shoes: Sketchers Go Run 2

Plod to pick Grace up from her Grandma's from the station. Felt in need of an easier day.

Tuesday Jul 7, 2015 #

6 AM

Running 44:03 intensity: (25:48 @1) + (18:15 @2) 8.92 km (4:56 / km) +62m 4:46 / km
ahr:126 max:141 shoes: Adidas Adizero Adios Boost (2)

Res then ITW
6 PM

Running warm up/down 22:35 intensity: (9:40 @1) + (12:55 @2) 4.51 km (5:00 / km) +176m 4:11 / km
ahr:126 max:142 shoes: Adidas Adizero Adios Boost (2)

Running intervals 36:58 intensity: (11:57 @1) + (4:53 @2) + (8:42 @3) + (11:21 @4) + (5 @5) 7.62 km (4:51 / km) +2m 4:51 / km
ahr:141 max:175 shoes: Adidas Adizero Adios Boost (2)

Harriers Pyramid

200m (45s), 400m (60s), 600m (75s), 800m (90s), 1km (105s), 1.2km (120s) and back down with 15s less recovery after each. First session back where I felt I didn't fall to peices in the second half of the session. Wind was pretty strong tonight so considering that I was pretty happy with the times on the longer reps, felt a distinct lack of speed on the shorter ones though.

Running warm up/down 18:21 intensity: (10:18 @1) + (8:03 @2) 3.75 km (4:54 / km) +1m 4:54 / km
ahr:126 max:138 shoes: Adidas Adizero Adios Boost (2)

Monday Jul 6, 2015 #

7 AM

Running 37:54 intensity: (3:26 @1) + (27:44 @2) + (5:59 @3) + (45 @4) 8.08 km (4:41 / km) +11m 4:40 / km
ahr:136 max:162 shoes: Puma Faas 300 V3

10 AM

Strength and Conditioning 47:44 intensity: (43:32 @1) + (3:36 @2) + (36 @3)
ahr:109 max:147 shoes: Inov8 F-lite 195

5 PM

Running 9:32 intensity: (39 @1) + (8:53 @2) 2.2 km (4:20 / km) +15m 4:11 / km
ahr:129 max:138 shoes: Puma Faas 300 V3

Out to the Embankment for some sprints to avoid the rush hour as I was driving home tonight

Running Drills 6:01 intensity: (5:54 @1) + (7 @2) 0.75 km (8:00 / km)
ahr:102 max:129 shoes: Puma Faas 300 V3

5 x ~50m all out sprints. Walk back recovery.

Running 24:40 intensity: (33 @0) + (4:40 @1) + (18:51 @2) + (36 @3) 5.34 km (4:37 / km) +12m 4:34 / km
ahr:132 max:146 shoes: Puma Faas 300 V3

Around the Embankment before heading back into town to the car along the Trent and Canal.

Sunday Jul 5, 2015 #

6 PM

Running long 1:41:53 intensity: (1 @0) + (5:35 @1) + (1:23:46 @2) + (12:31 @3) 22.81 km (4:28 / km) +256m 4:14 / km
ahr:136 max:156 shoes: Adidas Adizero Adios Boost (2)

Once Amy was home I headed out through Portland Park, Newstead and Thieves. Felt pretty decent at times and it was the best part of the day.

Saturday Jul 4, 2015 #

8 AM

Running 47:37 intensity: (11:12 @1) + (27:48 @2) + (7:30 @3) + (1:07 @4) 9.58 km (4:58 / km) +118m 4:41 / km
ahr:135 max:167 shoes: Puma Faas 300 V3

Plod to pick the car up from the station in a round about way. Minor hangover after a few beers at the cricket last night.

Friday Jul 3, 2015 #

7 AM

Note
(rest day)

Couldn't force myself out of bed at 6:15 to get a recovery run in before heading to site.

Thursday Jul 2, 2015 #

7 AM

Running 34:00 intensity: (11:40 @1) + (22:20 @2) 6.84 km (4:58 / km) +39m 4:50 / km
ahr:130 max:141 shoes: Puma Faas 300 V3

Easy one around the res and down the trails before a drive up to sunny Sunderland.
5 PM

Running tempo 1:04:08 intensity: (12:31 @1) + (17:56 @2) + (13:20 @3) + (19:33 @4) + (48 @5) 14.09 km (4:33 / km) +134m 4:21 / km
ahr:146 max:176 shoes: Adidas Adizero Adios Boost (2)

Rain had moved in by this evening making it pretty humid. Planned a run from the hotel down the banks of the Weir with an out and back tempo effort. Expected a reasonable path, I got one in the end but took 2km of pretty overgrown woodland trails, luckily minimal nettles.

2km WU then a 5km OaB. Felt decent but pace seamed pretty low for effort though the trails were pretty twisty and undulating. Back in the overgrown woodlands right at the end, tripped on a tree root and made a good mess of my hand when I reached out to try and stop myself falling.

Wednesday Jul 1, 2015 #

6 AM

Strength and Conditioning 39:23 intensity: (38:16 @1) + (1:07 @2) 2.42 km (16:15 / km)
ahr:107 max:133 shoes: Inov8 F-lite 195

Need to get back to this. Down't really enjoy it and have top force myself everytime but I know it makes a big difference, including injury prevention.

Running 22:31 intensity: (3:05 @1) + (2:51 @2) + (15:29 @3) + (1:06 @4) 5.0 km (4:30 / km) +55m 4:16 / km
ahr:145 max:161 shoes: Puma Faas 300 V3

12 PM

Running 50:44 intensity: (1:30 @1) + (5:14 @2) + (42:40 @3) + (1:20 @4) 11.6 km (4:22 / km) +4m 4:22 / km
ahr:148 max:162 shoes: Puma Faas 300 V3

Back to the normal Wednesday route but backwards. Warmest June day on record and it was noticeable (~33-34 deg in nott'm). Was ok the first 20mins but clouded over, some heavy spots of rain with thunder and lightening nearby. This made the humidity close to unbearable.

Showered back at work but the shower does not go colder than luke warm. This didn't cool my body temperature enough so spend the next 30mins saturating my work gear with sweat, slightly embarrassing but made good humour of it; luckily I did have spares in my locker for when I did stop sweating.
5 PM

Running 23:23 intensity: (1 @0) + (1:38 @1) + (16:20 @2) + (5:24 @3) 4.76 km (4:55 / km) +18m 4:49 / km
ahr:138 max:156 shoes: Puma Faas 300 V3

Jog home for a cool shower.

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