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Training Log Archive: Rich

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running40 29:40:17 231.97(7:40) 373.32(4:46) 3249
  Strength and Conditioning9 5:01:45 4.07 6.55
  Cross Training1 2:25:00
  Orienteering2 1:40:13 10.39(9:39) 16.72(6:00) 41952 /57c91%
  Total48 38:47:15 246.43 396.59 366852 /57c91%
  [1-5]48 38:47:01
averages - sleep:7.5 weight:66.1kg

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Sunday Jan 31, 2016 #

11 AM

Running 22:00 [1] 3.9 km (5:38 / km)
slept:8.0 (sick) shoes: Adidas Adizero Adios Boost (2)

Went for a very slow jog to see if I could get away with easy running. Felt terrible TBH.

Saturday Jan 30, 2016 #

Event: Midland Cross Country Championships
 

Note
slept:8.0 (sick)

Woke feeling ok but gradually got worse during the morning; cough, tired and achy - particularly arms, hands and upper back. Decision time at 12pm; experience suggested there was a good chance that I would really not enjoy it, do badly and make myself worse; which in turn would make me miserable. So I missed the midland XC again though I think the best option.
C • Unlucky 2

Friday Jan 29, 2016 #

7 AM

Running 15:00 [2] 3.3 km (4:33 / km) +20m 4:25 / km
shoes: Puma Faas 300 V3

ITW. Legs heavy, bag heavy and a very strong headwind. Struggling so much there was no way I would get to Kirkby station in time so bailed and went to Sutton instead.

6 PM

Note

Really feeling pretty off form so Amy picked me up from the station. Hope its not another cold.

Thursday Jan 28, 2016 #

7 AM

Strength and Conditioning 38:00 [2]
shoes: Inov8 F-lite 195

Running 24:00 [2] 5.4 km (4:27 / km)
shoes: Nike Flyknit Lunar 2

ITW
6 PM

Running 44:30 intensity: (43:00 @2) + (1:30 @5) 8.4 km (5:18 / km)
shoes: Nike Flyknit Lunar 2

HFW with strides then some extra around the lawn. Completely hit the wall just after the 7km mark and had to drag myself home. I think the stress of racing about on the road and not eating properly yesterday is the likely cause.

Wednesday Jan 27, 2016 #

7 AM

Running 32:00 [1] 6.5 km (4:55 / km) +10m 4:53 / km
shoes: Puma Faas 300 V3

Morning jog around the res. Legs completely dead. Easy day training and on the road with work..

Tuesday Jan 26, 2016 #

7 AM

Running 30:35 intensity: (2:42 @1) + (22:06 @2) + (2:20 @3) + (3:27 @4) 6.03 km (5:04 / km) +66m 4:49 / km
ahr:139 max:166 shoes: Adidas Adizero Adios Boost (3)

Sore calves, strong head wind, heavy bag = very slow.
6 PM

Running warm up/down 26:44 intensity: (4:48 @1) + (14:58 @2) + (4:53 @3) + (2:05 @4) 5.45 km (4:54 / km) +42m 4:43 / km
ahr:136 max:163 shoes: Adidas Adizero Adios Boost (3)

Running intervals 31:31 intensity: (14 @0) + (3:55 @1) + (4:46 @2) + (5:29 @3) + (14:30 @4) + (2:37 @5) 7.83 km (4:02 / km) +33m 3:57 / km
ahr:154 max:190 shoes: Adidas Adizero Adios Boost (3)

4 x 1 mile T with 400m jog recoveries. Strong headwind the first 800m of each rep. 5:27, 34, 34, 37.

Running warm up/down 16:50 intensity: (14:16 @1) + (2:34 @2) 3.15 km (5:21 / km) +17m 5:12 / km
ahr:124 max:132 shoes: Adidas Adizero Adios Boost (3)

Monday Jan 25, 2016 #

8 AM

Running 44:34 intensity: (17:14 @1) + (23:44 @2) + (3:36 @3) 9.4 km (4:45 / km) +106m 4:29 / km
ahr:126 max:152 slept:8.0 shoes: Nike Flyknit Lunar 2

Sun rise jog. Timberland Trail and Cauldwell.
1 PM

Strength and Conditioning 40:00 intensity: (35:00 @1) + (5:00 @2) 0.67 km (59:58 / km)
shoes: Inov8 F-lite 195

5 PM

Running 1:00:36 intensity: (12:07 @1) + (41:47 @2) + (6:03 @3) + (39 @4) 12.59 km (4:49 / km) +61m 4:42 / km
ahr:134 max:165 shoes: Brooks Pure Grit

Evening jog on the Teversal trail. Brown bread for lunch = bad stomach on evening run; should have learnt by now.

Brown bread/ whole wheat products in general I am sure are not suitable for human consumption and are only useful to those who do not do enough exercise to keep their digestive system running normally.

Sunday Jan 24, 2016 #

10 AM

Running warm up/down (XC) 12:01 intensity: (5:16 @1) + (3:33 @2) + (3:12 @3) 1.88 km (6:24 / km) +11m 6:13 / km
ahr:132 max:158 shoes: Brooks Mach 15

Running race (XC) 31:39 intensity: (25 @1) + (9 @2) + (17 @3) + (17:10 @4) + (13:38 @5) 8.42 km (3:46 / km) +24m 3:42 / km
ahr:172 max:179 shoes: Brooks Mach 15

Booths Trent Meadow XC. Nice wet and muddy but suprisingly mild. Solid run, 3rd place.

Running warm up/down 38:26 intensity: (2:37 @1) + (35:49 @2) 7.88 km (4:53 / km) +4m 4:52 / km
ahr:132 max:139 shoes: Adidas Adizero Adios Boost (2)

Long WD jog around Attenborough Nature Reserve

Saturday Jan 23, 2016 #

9 AM

Running long 1:47:04 intensity: (2:14 @1) + (46:05 @2) + (27:43 @3) + (22:55 @4) + (8:07 @5) 22.17 km (4:50 / km) +283m 4:32 / km
ahr:149 max:186 shoes: Inov8 X Talon 190 (2)

Porland Park, Annesley Nature reserve, Newstead Abbey and Thieves Wood.

Friday Jan 22, 2016 #

Note
(rest day)

Plan was just an easy 30-40min jog but work got in the way.

Thursday Jan 21, 2016 #

6 AM

Strength and Conditioning 35:27 intensity: (34:28 @1) + (59 @2) 2.5 km (14:11 / km)
ahr:104 max:134

Running 15:43 intensity: (1:41 @1) + (3:10 @2) + (5:14 @3) + (3:30 @4) + (2:08 @5) 3.1 km (5:04 / km) +44m 4:44 / km
ahr:149 max:183 shoes: Nike Flyknit Lunar 2

12 PM

Running 33:15 intensity: (1:41 @1) + (26:02 @2) + (5:32 @3) 7.42 km (4:29 / km) +7m 4:27 / km
ahr:137 max:156 shoes: Nike Flyknit Lunar 2

5 PM

Running tempo 1:06:25 intensity: (13:16 @1) + (12:53 @2) + (21:49 @3) + (18:27 @4) 14.15 km (4:42 / km) +74m 4:34 / km
ahr:146 max:172 shoes: Inov8 X Talon 190 (2)

4 x 2km tempo (2min jog) on Sutton Lawn. Struggling a bit aerobically tonight.

Wednesday Jan 20, 2016 #

8 AM

Running 37:49 intensity: (1:09 @1) + (21:13 @2) + (10:05 @3) + (4:00 @4) + (1:22 @5) 8.07 km (4:41 / km) +40m 4:34 / km
ahr:145 max:177 slept:5.0 shoes: Nike Flyknit Lunar 2

Easy after dropping the car off at the garage on the trails. Bad nights sleep, kept waking up and then by 3 I was wide awake. Finally got back off after reading for half hour.
5 PM

Running 48:12 intensity: (1:14 @1) + (3:11 @2) + (7:52 @3) + (27:52 @4) + (8:03 @5) 10.82 km (4:27 / km) +120m 4:13 / km
ahr:163 max:181 shoes: Adidas Adizero Adios Boost (3)

Down the Timberland Trail and then Nottingham Road, Derby Road and Cauldwell Road. Slight extension by heading down station road and through the Lawn.

Tuesday Jan 19, 2016 #

6 AM

Running 39:54 intensity: (6:32 @1) + (30:41 @2) + (40 @3) + (1:14 @4) + (47 @5) 8.06 km (4:57 / km) +12m 4:55 / km
ahr:132 max:179 slept:7.75 shoes: Nike Flyknit Lunar 2

Early plod doing laps of the Res.
6 PM

Running warm up/down 5:40 intensity: (1:49 @1) + (3:00 @2) + (51 @3) 1.27 km (4:28 / km) +1m 4:27 / km
ahr:116 max:145 shoes: Adidas Adizero Adios Boost (3)

Running intervals 36:00 intensity: (18:00 @1) + (18:00 @5) 8.2 km (4:23 / km) +2m 4:23 / km
ahr:156 max:172 shoes: Adidas Adizero Adios Boost (3)

300m Parlaufs in pairs. Chris, James and Luke all at training tonight so a good session to push each other with consistent 53s/54s and the odd quicker rep.

Running warm up/down 19:40 intensity: (4:22 @1) + (15:18 @2) 4.15 km (4:44 / km) +1m 4:44 / km
ahr:132 max:139 shoes: Adidas Adizero Adios Boost (3)

Monday Jan 18, 2016 #

7 AM

Running 24:28 intensity: (2:02 @1) + (15:44 @2) + (6:42 @3) 5.25 km (4:40 / km) +55m 4:26 / km
ahr:138 max:155 slept:8.0 shoes: Puma Faas 300 V3

ITW
5 PM

Running 1:16:00 intensity: (3:56 @1) + (35:11 @2) + (30:04 @3) + (6:49 @4) 14.26 km (5:20 / km) +255m 4:54 / km
ahr:145 max:167 shoes: Brooks Pure Grit

Jumped off the train at Newstead and had an easy, muddy head torch run through Newstead Nature Reserve, Robin Hood's Hills, Portland Park, Borehill, Ashfields and Sutton Lawn. Watch died fairly early on.
8 PM

Strength and Conditioning 30:00 [1]

Core.

Sunday Jan 17, 2016 #

Event: EM League - Eyam
 
11 AM

Running 2:05:05 intensity: (17:48 @1) + (1:35:45 @2) + (11:32 @3) 25.82 km (4:51 / km) +280m 4:36 / km
ahr:135 max:151 slept:7.75 shoes: Inov8 X Talon 190 (2)

Eyam event cancelled because of the overnight snow so had a long easy run out through Cauldwell, Thieves and Harlow to Rainworth and then back through Rainworth Heath, Strawberry Hill, Berry Hill and along the Timberland Trail. Nice thin (2-4cm) layer of snow underfoot for the most part.

Saturday Jan 16, 2016 #

1 PM

Running warm up/down (XC) 18:58 intensity: (10:00 @1) + (8:58 @2) 3.64 km (5:13 / km) +30m 5:01 / km
shoes: Brooks Mach 15

Running race (XC) 37:18 intensity: (23 @1) + (12 @2) + (15 @3) + (26:41 @4) + (9:47 @5) 10.7 km (3:29 / km) +117m 3:18 / km
ahr:171 max:180 shoes: Brooks Mach 15

North Mids XC at Wollaton

The last XC I did was not enbjoyable and I did badly although remnants of a cold may have had something to do with it; however, this was playing on my mind a little so wasn't sure how this would go but conditions were good and the course wasn't as heavy underfoot as expected.

Went pretty well considering recent form/lack of training and actually enjoyed it. Felt much better than expected and feel fitter even after just a week or two of decent training. Even had the speed to pick off a few places in the last couple hundred meters.

Running warm up/down (XC) 24:33 intensity: (14:37 @1) + (9:56 @2) 4.22 km (5:49 / km) +49m 5:30 / km
ahr:126 max:142 shoes: Brooks Mach 15

Friday Jan 15, 2016 #

2 PM

Running (Fell) 51:23 [2] 8.32 km (6:10 / km) +400m 4:59 / km
slept:7.0 shoes: Inov8 X Talon 190 (2)

In Rochdale for a site visit so took the scenic route back home and took a late lunch easy run along the Mam Tor>Lose Hill ridge. Wind was pretty brutal but otherwise very enjoyable. Came across Kate Johnson on the top of Mam Tor.
C • Bit rude 1

Thursday Jan 14, 2016 #

6 AM

Running 24:10 intensity: (10:19 @1) + (13:37 @2) + (14 @3) 4.66 km (5:11 / km) +11m 5:08 / km
ahr:128 max:144 shoes: Puma Faas 300 V3

Short morning jog/plod. Calves feeling particularly battered this morning.
4 PM

Strength and Conditioning 25:00 [1]

6 PM

Running warm up/down 10:50 intensity: (3:57 @1) + (2:51 @2) + (3:26 @3) + (36 @4) 1.88 km (5:46 / km) +6m 5:41 / km
ahr:133 max:164 shoes: Inov8 ORoc 280 (3)

Orienteering tempo 37:24 intensity: (1:15 @1) + (3:00 @2) + (6:34 @3) + (26:35 @4) ** 6.22 km (6:01 / km) +45m 5:48 / km
ahr:159 max:173 spiked:24/25c shoes: Inov8 ORoc 280 (3)

NOC Night event at Bevercotes Pit Wood

45min score. Not a bad little area are pretty bramble free. Nature of the planning meant that parts were pretty easy but parts where you had to keep your whits about you. Had issues on one control, a rebuilt tripod, which was a good 30-50m from where it should have been. After 3-4mins of searching I decided to move on as I had opportunity to search again on my way back when I knew how much time I had left. Continued the search on the way back and found it after another 2-3mins of hunting. Back with plenty of time to spare anyway. Nice spread of cakes, cookies, fruit and hot chocolate after.

Running warm up/down 14:57 intensity: (2:29 @1) + (11:08 @2) + (1:20 @3) 2.71 km (5:31 / km) +19m 5:19 / km
ahr:134 max:151 shoes: Inov8 ORoc 280 (3)

Wednesday Jan 13, 2016 #

6 AM

Strength and Conditioning 41:38 intensity: (25:11 @1) + (6:03 @2) + (7:46 @3) + (2:08 @4) + (30 @5) 3.39 km (12:17 / km)
ahr:122 max:180

7 AM

Running 22:39 intensity: (1:34 @1) + (3:02 @2) + (8:23 @3) + (3:24 @4) + (6:16 @5) 5.18 km (4:22 / km) +51m 4:10 / km
ahr:158 max:189 slept:7.25 weight:66.7kg shoes: Nike Flyknit Lunar 2

ITW. HRM has been on the razzle - needs a new battery I think.
1 PM

Running 50:17 intensity: (2:05 @1) + (22:29 @2) + (25:43 @3) 11.65 km (4:19 / km) +6m 4:18 / km
ahr:142 max:151 shoes: Nike Flyknit Lunar 2

Lunch time cruise on Big Track as far as Boots soaking up the sun!

Tuesday Jan 12, 2016 #

7 AM

Running 21:39 intensity: (1:36 @1) + (3:15 @2) + (6:29 @3) + (8:05 @4) + (2:14 @5) 5.25 km (4:07 / km) +67m 3:53 / km
ahr:154 max:179 slept:7.75 shoes: Adidas Adizero Adios Boost (3)

ITW, had to push the pace a little to make the train from Kirkby. Miserable weather again.
6 PM

Running 24:03 intensity: (1:27 @1) + (2:31 @2) + (11:10 @3) + (8:49 @4) + (6 @5) 4.9 km (4:54 / km) +180m 4:09 / km
ahr:155 max:174 shoes: Adidas Adizero Adios Boost (3)

Up to Harriers

Running intervals 28:37 intensity: (3:56 @1) + (5:11 @2) + (6:23 @3) + (12:40 @4) + (27 @5) 5.45 km (5:15 / km) +1m 5:15 / km
ahr:151 max:175 shoes: Adidas Adizero Adios Boost (3)

4 x 600m (90s)
4 x 400m (60s)
5 x 200m (45s)

Not quite as bad as expected.

Running warm up/down 19:24 intensity: (1:10 @1) + (5:58 @2) + (3:37 @3) + (4:31 @4) + (4:08 @5) 4.19 km (4:38 / km)
ahr:159 max:194 shoes: Adidas Adizero Adios Boost (3)

Home from Harriers

Monday Jan 11, 2016 #

6 AM

Strength and Conditioning 30:03 [1]
ahr:74 max:113 slept:7.25 weight:66.2kg

7 AM

Running 22:13 intensity: (2:57 @1) + (6:49 @2) + (12:27 @3) 4.7 km (4:44 / km) +61m 4:26 / km
ahr:140 max:155 shoes: Puma Faas 300 V3

ITW and to Tesco twice. First time to buy cereal, the second time to fetch the cereal I left at the checkout.
5 PM

Running 1:01:52 intensity: (3:17 @1) + (34:22 @2) + (24:13 @3) 13.21 km (4:41 / km) +145m 4:26 / km
ahr:142 max:156 shoes: Puma Faas 300 V3

Forgot my head torch so changed my plan to run back from Hucknall sticking to the roads. Was going to run down Anneley cutting but only realised there was no street lighting there as I got there so took the by-pass instead. Only that also had no lighting either for about a 1 miles section which made things interesting. Otherwise moving ok.

Sunday Jan 10, 2016 #

11 AM

Running warm up/down 10:42 intensity: (1:20 @1) + (4:35 @2) + (4:47 @3) 2.11 km (5:05 / km) +8m 4:59 / km
ahr:138 max:153 shoes: Inov8 X Talon 190 (2)

Orienteering race 43:43 intensity: (20 @1) + (25 @2) + (7:48 @3) + (35:01 @4) + (9 @5) *** 7.43 km (5:53 / km) +292m 4:55 / km
ahr:163 max:177 spiked:24/28c slept:8.0 shoes: Inov8 X Talon 190 (2)

Middle at Canklow - Black

Aerobically poor, understandable. Technically mostly good but occasionally abysmal particularly early on. To 3 was fine but was off my sketchy bearing early on to 4 and knew it. Once close to the control the vegetation didn't make sense and it took me a while of trying to relocate to get the control (2:40). 5 (2:40) and 7 (1:00) were just stupid careless orienteering mistakes with poor visualisation being the main technique letting me down. My mistake on the second was exasperated by coming across my wife and daughter who had got lost on the white course, I wouldn't have heard the end of it had I not have helped them back on track.

Was mostly then ok until the end bar 18 (1min) where I was pushed off my bearing at the start and over compensated.

Orienteering warm up/down 19:06 intensity: (2:08 @1) + (11:03 @2) + (5:44 @3) + (11 @4) 3.07 km (6:13 / km) +82m 5:29 / km
ahr:138 max:159 spiked:4/4c shoes: Inov8 X Talon 190 (2)

Re ran 3 to 7 where I went badly wrong. Hit 4 spot on this time but there was no wonder I was struggling to make out the vegetation, I was very badly mapped. 5 and 7 were pretty straight forward and felt completely inept no spiking them first time around.
C • #4 3
6 PM

Running 39:32 intensity: (5:05 @1) + (24:28 @2) + (9:02 @3) + (57 @4) 8.48 km (4:40 / km) +76m 4:28 / km
ahr:138 max:161 shoes: Sketchers Go Run 2

Evening jog. Feeling much better and I put it down to actually seeing the sun over the last few days.

Saturday Jan 9, 2016 #

2 PM

Cross Training (Mountain Biking) 2:25:00 [1]
slept:8.5

Day of rest for my hamstring so went out on the MTB on the trails to the pines. None done much on the mountain bike previously but enjoyed pushing it on the technical trails. Did a loop of the red route after working out to correct direction to go. Pretty damp and was pretty knackered by the time I got home. Felt a much better work out on my legs than road biking particularly hips ITB and ankles. 42.5km

Friday Jan 8, 2016 #

7 AM

Running 13:44 intensity: (2:21 @1) + (3:51 @2) + (7:10 @3) + (22 @4) 3.09 km (4:26 / km) +19m 4:18 / km
ahr:139 max:160 slept:7.5 shoes: Nike Flyknit Lunar 2

Forgot to set alarm so was a rush to get Grace sorted and then run to the station. Only had time for a short run therefore but my hamstring was still complaining anyway.
5 PM

Running 19:24 intensity: (2:00 @1) + (11:58 @2) + (2:11 @3) + (2:57 @4) + (18 @5) 4.23 km (4:35 / km) +29m 4:26 / km
ahr:141 max:174 shoes: Nike Flyknit Lunar 2

Jog home. Feeling a little better this evening but didn't want to push the hamstring too much.

Thursday Jan 7, 2016 #

6 AM

Running 46:43 intensity: (2:45 @1) + (6:34 @2) + (34:16 @3) + (3:08 @4) 10.02 km (4:40 / km) +59m 4:32 / km
ahr:146 max:164 slept:7.0 weight:66kg shoes: Puma Faas 300 V3

Rather damp loop of the res and ITW.
5 PM

Running 42:41 intensity: (2:05 @1) + (25:10 @2) + (15:26 @3) 8.92 km (4:47 / km) +176m 4:21 / km
ahr:141 max:157 shoes: Puma Faas 300 V3

Home from Newstead Station. The weather turned pretty miserable again. Lacking in energy second half and was starting to feel my hamstring again. This got progressively tighter.

Wednesday Jan 6, 2016 #

6 AM

Running 46:35 intensity: (3:01 @1) + (20:37 @2) + (18:11 @3) + (1:15 @4) + (3:31 @5) 9.78 km (4:46 / km) +106m 4:31 / km
ahr:146 max:196 slept:7.25 shoes: Puma Faas 300 V3

Up early to get a reasonable run in as it was the only chance I was going to get today for one.
8 PM

Strength and Conditioning 31:37 [2]

Core

Tuesday Jan 5, 2016 #

12 PM

Running 28:13 intensity: (1:58 @1) + (14:01 @2) + (12:14 @3) 6.28 km (4:29 / km) +26m 4:24 / km
ahr:140 max:153 slept:6.75 weight:65.6kg shoes: Puma Faas 300 V3

Feeling up to something today so went for a lunch time trot. Low in energy but actually moving ok. No issue with hamstring.
6 PM

Strength and Conditioning 30:00 [1]

Monday Jan 4, 2016 #

Note
(sick)

Still struggling and feeling pretty weak. Managed more food today to hopefully build energy.

Sunday Jan 3, 2016 #

Note
(sick)

Feeling a fair bit better but still struggling to eat and low on energy.

Saturday Jan 2, 2016 #

Note
(sick)

Felt pretty terrible all day. Main issue is stomach pains, sick also first thing and struggling to eat any food.

Friday Jan 1, 2016 #

2 PM

Running 34:09 intensity: (12:34 @1) + (21:35 @2) 6.86 km (4:59 / km) +39m 4:51 / km
ahr:129 max:140 shoes: Nike Flyknit Lunar 2

Was a bit of a struggle, stomach not feeling right and hamstring was feeling pretty sore from early on so did a shorter route than originally planned.

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