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Training Log Archive: Rich

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Running25 15:31:36 118.76(7:51) 191.13(4:52) 2015
  Orienteering4 3:15:39 19.36(10:06) 31.16(6:17) 104166 /78c84%
  Strength and Conditioning4 2:05:49 2.03 3.27
  Total27 20:53:04 140.15 225.55 305666 /78c84%
  [1-5]24 18:16:54
averages - weight:67.8kg

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Tuesday May 31, 2016 #

7 AM

Running 20:36 intensity: (2:19 @1) + (6:57 @2) + (6:33 @3) + (4:41 @4) + (6 @5) 4.54 km (4:32 / km) +40m 4:21 / km
ahr:145 max:174 shoes: Puma Faas 300 V3

ITW. Late, went shortest route, tripped on ankle high wire, fell in mud legs and ass covered plus a bloody knee. Nice look for the train in.
6 PM

Running 1:02:53 intensity: (33:02 @1) + (29:16 @2) + (35 @3) 11.77 km (5:21 / km) +307m 4:44 / km
ahr:127 max:146 shoes: Puma Faas 300 V3

Back home from Newstead Station. Was nice to be out for a relaxed run after a hectic day at work for the first 5km. Then, mentally, physically and nutritionally hit the wall.

Monday May 30, 2016 #

10 AM

Running long 1:57:11 intensity: (14:22 @1) + (1:34:59 @2) + (7:50 @3) 24.46 km (4:47 / km) +204m 4:36 / km
ahr:135 max:150 shoes: Puma Faas 300 V3

Some aching in my arms and upper back from all the earth moving for patio the last couple of days but not too bad really. Nice a steady; tiring a lot towards the end.

Sunday May 29, 2016 #

Note
(rest day)

I say rest day, I dug out several tonnes or soil which was pretty knackering.

Saturday May 28, 2016 #

5 PM

Running 1:04:35 intensity: (5:23 @1) + (46:59 @2) + (12:13 @3) 14.16 km (4:34 / km) +162m 4:19 / km
ahr:137 max:152 shoes: Skechers Go Run 4

Bit of a steady tired plod up and around Berry Hill after making a start on the new patio.

Friday May 27, 2016 #

6 AM

Running 30:17 intensity: (22:24 @1) + (7:53 @2) 5.75 km (5:16 / km) +22m 5:10 / km
ahr:125 max:138 shoes: New Balance Fresh Foam Zante

Out early for a plod - very low on energy.

Thursday May 26, 2016 #

6 AM

Strength and Conditioning 32:45 [2] 2.51 km (13:02 / km)
shoes: Inov8 F-lite 195

Circuits

Running 38:55 [2] 7.96 km (4:53 / km) +104m 4:35 / km
shoes: New Balance Fresh Foam Zante

ITW via physios
5 PM

Running 41:54 intensity: (5:36 @1) + (18:43 @2) + (15:43 @3) + (1:52 @4) 11.25 km (3:43 / km) +198m 3:25 / km
ahr:139 max:169 shoes: New Balance Fresh Foam Zante

Loop around the res after dropping off my heavy bag at home. Watch died.

Tuesday May 24, 2016 #

7 AM

Running 22:48 intensity: (1:49 @1) + (10:49 @2) + (10:10 @3) 5.0 km (4:33 / km) +47m 4:21 / km
ahr:140 max:153 shoes: New Balance Fresh Foam Zante

ITW
5 PM

Running 1:02:42 [0] 12.32 km (5:05 / km) +224m 4:40 / km
shoes: New Balance Fresh Foam Zante

HFW, drop heavy bag then sutton lawn cruise with some hill reps.

Monday May 23, 2016 #

6 AM

Strength and Conditioning 35:04 [0] 0.75 km (46:30 / km)

Running 24:36 [0] 5.05 km (4:53 / km) +20m 4:47 / km
shoes: New Balance Fresh Foam Zante

ITW
4 PM

Running 32:53 [0] 6.6 km (4:59 / km) +208m 4:18 / km
shoes: New Balance Fresh Foam Zante

HFW

Sunday May 22, 2016 #

11 AM

Running 13:53 intensity: (4:26 @1) + (2:07 @2) + (4:23 @3) + (2:51 @4) + (6 @5) 2.33 km (5:57 / km) +2m 5:56 / km
ahr:138 max:174

Orienteering race 33:44 intensity: (14 @1) + (14 @2) + (32 @3) + (12:32 @4) + (20:12 @5) 5.58 km (6:03 / km) +198m 5:08 / km
ahr:173 max:180 shoes: VJ Bold

Scottish Relays

Similar to BRC. Off in 5th, back in 4th - unfortunately a DSQ though as Ants punch failed on last control (resisting urge to Emit bash again). Good run technically but physically nothing special, unsuprisingly. Out 30s behind ShUOC which I cut to a few second up the hill to one but lost a few second with poor line to 2. Together 4 to 6, differnt gaffle at 7 then on my own there after. Course made good use of the nice terrain and very enjoyable. Please top put in a technically decent run.

Running 11:53 intensity: (5:54 @1) + (5:59 @2) 2.09 km (5:41 / km) +2m 5:40 / km
ahr:128 max:136

Saturday May 21, 2016 #

Event: Scottish Championships Individual / Relays
 
1 PM

Running warm up/down 16:16 intensity: (1:43 @1) + (4:37 @2) + (5:55 @3) + (4:01 @4) 2.81 km (5:47 / km) +73m 5:07 / km
ahr:144 max:168

Orienteering 1:27:20 intensity: (19 @1) + (6:46 @2) + (25:00 @3) + (54:14 @4) + (1:01 @5) **** 11.61 km (7:31 / km) +596m 5:59 / km
ahr:160 max:175 spiked:19/26c shoes: VJ Bold

Scottish Champs Long at Balmoral Estate

Plan was also to use this as training with a max time of ~90min at no more than tempo pace. I did get carried away a couple of times but did keep it pretty steady mostly. Technique was variable. Small error at one just S of bearing (30s), Struggled to spot distinctive tree to 3 so off line (30s), parallel error to 6 (2mins), went to wrong boulder to 7 (50s), far to high to 10 climbing to 20m too high up slope (2min), snaked to 14 (20s), too low to 16 and had to climb back up (45s), not 100% sure of position to 19 and just to low and had to relocate (1min)

Started out to 21 and realised I was starting to tire, noticed I had been out 70+ mins and there was a good cut off from 24. Course didn't look much fun after that point anyway so was easy decision. Lost motivation at this point and pace dropped to a plod and occasional walk.

Enjoyed what I completed though, particularly up to 15.

Friday May 20, 2016 #

7 AM

Running 30:45 intensity: (3:37 @1) + (25:56 @2) + (1:12 @3) 6.13 km (5:01 / km) +30m 4:54 / km
ahr:135 max:144 shoes: Puma Faas 300 V3

Picking the car up from the station.

Thursday May 19, 2016 #

1 PM

Running 46:03 intensity: (3:01 @1) + (35:46 @2) + (7:16 @3) 9.58 km (4:49 / km) +38m 4:43 / km
ahr:138 max:153 shoes: New Balance Fresh Foam Zante

Lunch time BTS Nottingham.

Wednesday May 18, 2016 #

Note
weight:67.6kg (rest day)

Back a bit sore after intervals last night. Had a good roll/stretch this morning and will do more tonight. Otherwise rest time.

Tuesday May 17, 2016 #

7 AM

Running 22:31 intensity: (3:10 @1) + (3:44 @2) + (15:03 @3) + (34 @4) 5.05 km (4:28 / km) +35m 4:19 / km
ahr:143 max:160 weight:67.7kg shoes: Adidas Adizero Adios Boost (3)

ITW - Another beautiful but fresh morning.
5 PM

Running warm up/down 22:14 intensity: (3:12 @1) + (13:10 @2) + (5:52 @3) 4.51 km (4:56 / km) +26m 4:47 / km
ahr:136 max:153 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running intervals 19:20 intensity: (3:57 @1) + (1:32 @2) + (2:28 @3) + (10:50 @4) + (33 @5) 3.95 km (4:53 / km) +2m 4:53 / km
ahr:152 max:174 shoes: Adidas Adizero Adios Boost (3)

Bit of a test at the track to see how my body responded. Did 4 x 1km at T (~3:18-20) with 2 mins recovery. Very comfortable pace but not much more in the tank. Back was feeling the impact and felt four was enough for now. Will avoid the track for a couple of weeks I think while my body gets stronger.

Running warm up/down 18:31 intensity: (1:14 @1) + (16:34 @2) + (43 @3) 3.84 km (4:50 / km)
ahr:135 max:146 shoes: Adidas Adizero Adios Boost (3)

Monday May 16, 2016 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 24:02 intensity: (2:02 @1) + (13:36 @2) + (8:24 @3) 4.99 km (4:49 / km) +41m 4:37 / km
ahr:140 max:154

5 PM

Running 26:18 intensity: (3:34 @1) + (19:27 @2) + (3:17 @3) 5.36 km (4:54 / km) +49m 4:41 / km
ahr:136 max:149 shoes: New Balance Fresh Foam Zante

HFW - Starving.

Sunday May 15, 2016 #

11 AM

Running warm up/down 10:40 intensity: (55 @0) + (1:51 @1) + (3:17 @2) + (4:07 @3) + (30 @4) 2.15 km (4:58 / km) +6m 4:54 / km
ahr:139 max:161 shoes: Inov8 X Talon 190 (2)

Orienteering race 36:58 intensity: (23 @1) + (13 @2) + (1:11 @3) + (28:53 @4) + (6:18 @5) *** 7.27 km (5:05 / km) +2m 5:05 / km
ahr:169 max:177 spiked:26/28c shoes: Inov8 X Talon 190 (2)

Running warm up/down 11:34 intensity: (4:25 @1) + (7:09 @2) 2.18 km (5:19 / km) +14m 5:09 / km
ahr:128 max:138 shoes: Inov8 X Talon 190 (2)

Saturday May 14, 2016 #

7 PM

Running 53:22 intensity: (2:04 @1) + (29:54 @2) + (21:24 @3) 11.81 km (4:31 / km) +81m 4:22 / km
ahr:140 max:154 shoes: Puma Faas 300 V3

Nice and easy evening jog on Skegy trail, valley and Brierley FP. Stop for a nice stretch in the sun.

Friday May 13, 2016 #

12 PM

Running 30:00 intensity: (14:00 @2) + (16:00 @3) 7.02 km (4:16 / km) +6m 4:15 / km
shoes: New Balance Fresh Foam Zante

To and from Physio in West Bridgford. More loosenig off, making things easier.

Thursday May 12, 2016 #

1 PM

Running 26:45 [2] 5.9 km (4:32 / km) +8m 4:30 / km
(injured) shoes: New Balance Fresh Foam Zante

Lunch time jog in the sun finishing at Tesco. Back getting a bit sore towards the end. Loving being out in the warmth.

Wednesday May 11, 2016 #

6 AM

Strength and Conditioning 38:00 [1]

Easy core, yoga and pilates. Back sore again later in the day after being fine first thing.

Tuesday May 10, 2016 #

9 AM

Note
weight:68.2kg (injured)

Lots of hip stretching last night and again this morning have eased my back pain significantly over the last 24 hours. Positive signs at last.

Monday May 9, 2016 #

12 PM

Note
(injured)

Back very uncomfortable again this morning after it not being too bad yesterday. This is going to take some time.

Friday May 6, 2016 #

12 PM

Note
(injured)

Back at Physios. Back a little looser, less spasming but still pretty uncomfortable. Basically, need to keep mobilised but not load it. No exercise except perhaps some light pool work. Lots of massage/foam roll particularly to ribs, shoulders and hips.

Tuesday May 3, 2016 #

1 PM

Note
(injured)

Physiotherapy

It's not a tear/strain. Difficult to diagnose due to level of spasm in lower back but hips/pelvis out of alignment. Most likely scenario is a reoccurrence of the slipped disc I first had about 11 years ago but not had problems with for the last 7 to 8. Back in 2 days once spasming reduced.

Monday May 2, 2016 #

9 PM

Note
(injured)

Yesterday's journey home was not good for my back and had totally locked up by the time we arrived back. Difficult nights sleep having to sleep on my back slightly upright and not much better in the morning. Generally light movement all through the day helped it a bit though and had better range of movement and less discomfort by this evening.

Sunday May 1, 2016 #

11 AM

Running warm up/down 22:08 intensity: (18:05 @1) + (4:03 @2) 1.85 km (11:57 / km) +53m 10:28 / km
ahr:109 max:140 shoes: Inov8 X Talon 190 (2)

Orienteering race 37:37 intensity: (14 @1) + (14 @2) + (8:06 @3) + (29:03 @4) *** 6.7 km (5:37 / km) +245m 4:45 / km
ahr:162 max:171 spiked:21/24c (injured) shoes: Inov8 X Talon 190 (2)

British Relays - Brown Clee

Pulled the team up one to finish 4th. Small early mistakes first half of 20-30s on 1, 3 and 12. Back spasming on the way to 2 and throughout rest of race which made the hills and hurdling forest vegetation difficult. Saw Alistair Mason early on but didn't think I was going to catch him after the mistakes but overtook him as he badly overshot the penultimate control.

Running warm up/down 6:01 intensity: (5:55 @1) + (6 @2) 0.72 km (8:21 / km) +13m 7:40 / km
ahr:109 max:129 shoes: Inov8 X Talon 190 (2)

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