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Training Log Archive: Rich

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Running35 28:23:57 222.64(7:39) 358.31(4:45) 4348
  Orienteering3 3:19:28 21.8(9:09) 35.09(5:41) 365
  Strength and Conditioning4 1:34:58 1.3 2.09
  Total38 33:18:23 245.74 395.49 4713
  [1-5]38 32:37:15
averages - sleep:8 weight:65.7kg

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Monday Oct 31, 2016 #

6 AM

Strength and Conditioning 24:58 intensity: (7:24 @0) + (16:27 @1) + (1:07 @2) 2.09 km (11:57 / km)
ahr:105 max:130 shoes: Inov8 F-lite 195

Running 22:57 intensity: (45 @0) + (1:13 @1) + (12:40 @2) + (8:19 @3) 4.81 km (4:46 / km) +47m 4:33 / km
ahr:136 max:149 shoes: Skechers Go Run 4

ITW
1 PM

Running 28:31 intensity: (38 @0) + (6:36 @1) + (21:17 @2) 5.96 km (4:47 / km) +18m 4:43 / km
ahr:126 max:137 shoes: Skechers Go Run 4

Lunch time jog in the sun to the embankment. L Achilles/calf very tight/sore.
5 PM

Running hills 32:27 intensity: (37 @0) + (5:43 @1) + (23:02 @2) + (3:05 @3) 6.24 km (5:12 / km) +171m 4:34 / km
ahr:129 max:150 shoes: Skechers Go Run 4

Jof home from the station with a stop off for some short hill reps.

Sunday Oct 30, 2016 #

12 PM

Running long 1:55:58 intensity: (57 @0) + (24:52 @1) + (1:24:59 @2) + (5:10 @3) 24.46 km (4:44 / km) +365m 4:25 / km
ahr:129 max:148 shoes: Brooks Pure Grit

Saturday Oct 29, 2016 #

8 AM

Running warm up/down 20:07 intensity: (10 @0) + (23 @1) + (3:18 @2) + (15:10 @3) + (1:06 @4) 4.22 km (4:46 / km) +54m 4:29 / km
ahr:144 max:163 shoes: Adidas Adizero Takumi Sen 2

Running race 17:07 intensity: (6 @1) + (21 @2) + (31 @3) + (19 @4) + (15:50 @5) 5.09 km (3:22 / km) +36m 3:15 / km
ahr:171 max:178 weight:65.9kg shoes: Adidas Adizero Takumi Sen 2

Brierley Park Run. 40s slower than last time; felt really tired after poor sleep several nights running, this is the only reason I can give for being so much slower.

Running warm up/down 20:50 intensity: (1:25 @1) + (10:17 @2) + (8:20 @3) + (48 @4) 4.12 km (5:03 / km) +13m 4:59 / km
ahr:139 max:157 shoes: Adidas Adizero Takumi Sen 2

Thursday Oct 27, 2016 #

4 PM

Running 51:11 intensity: (21 @0) + (5:14 @1) + (33:33 @2) + (10:45 @3) + (1:18 @4) 10.3 km (4:58 / km) +88m 4:46 / km
ahr:134 max:158

Wednesday Oct 26, 2016 #

12 PM

Running 34:23 [2] 7.4 km (4:39 / km) +17m 4:36 / km
shoes: Nike Flyknit Lunar 2

Major DOMS this morning, worse than yesterday. Lunch time jog out to the embankment.
6 PM

Running 45:00 intensity: (18 @0) + (31 @1) + (24:38 @2) + (19:33 @3) 10.38 km (4:20 / km) +37m 4:16 / km
ahr:138 max:149 shoes: Skechers Go Run 4

Tuesday Oct 25, 2016 #

7 AM

Running 32:05 intensity: (21 @0) + (1:21 @1) + (30:05 @2) + (18 @3) 6.97 km (4:36 / km) +19m 4:33 / km
ahr:134 max:141 shoes: Skechers Go Run 4

Glute and Hamstring DOMS. Otherwise moving ok.
6 PM

Running warm up/down 9:38 intensity: (18 @0) + (3:11 @1) + (6:09 @2) 2.02 km (4:47 / km) +1m 4:46 / km
ahr:126 max:138 shoes: Adidas Adizero Takumi Sen 2

Running intervals 28:51 intensity: (4 @0) + (3:26 @1) + (2:37 @2) + (4:46 @3) + (15:00 @4) + (2:58 @5) 6.67 km (4:19 / km) +1m 4:19 / km
ahr:153 max:175 shoes: Adidas Adizero Takumi Sen 2

8 x 8km in 2:28-31 (75s). DOMS didn't bother me too much, very sore calves by the end though.

Running warm up/down 9:59 intensity: (17 @0) + (1:20 @1) + (6:43 @2) + (1:39 @3) 2.15 km (4:38 / km) +1m 4:38 / km
ahr:131 max:141 shoes: Adidas Adizero Takumi Sen 2

Monday Oct 24, 2016 #

6 AM

Strength and Conditioning 25:00 [1]

7 AM

Running 25:57 intensity: (2:59 @0) + (1:06 @1) + (7:26 @2) + (14:26 @3) 5.61 km (4:38 / km) +50m 4:26 / km
ahr:133 max:149 shoes: Skechers Go Run 4

5 PM

Running 56:15 intensity: (34 @0) + (2:52 @1) + (17:56 @2) + (33:46 @3) + (1:07 @4) 12.15 km (4:38 / km) +218m 4:15 / km
ahr:140 max:158 shoes: Skechers Go Run 4

Sunday Oct 23, 2016 #

10 AM

Running 16:23 intensity: (1:24 @0) + (6:06 @1) + (4:45 @2) + (2:44 @3) + (1:24 @4) 2.75 km (5:57 / km) +5m 5:54 / km
ahr:126 max:166 shoes: Inov8 X Talon 190 (2)

Orienteering 54:53 intensity: (38 @1) + (7 @2) + (46 @3) + (27:25 @4) + (25:57 @5) 9.32 km (5:53 / km) +83m 5:38 / km
ahr:168 max:178 shoes: Inov8 X Talon 190 (2)

SHI Relay - Newborough

Missed 1 50s, bad start. Didn't execute 4 very well and got caught in the green (1min) but then settled in and was fine until I badly overshot 10, eventually relocating on 11 (3min). Then ok until the final loop which just went badly wrong. About 7 mins lost in total. Running felt a little better today. At least GG was on last leg to save things and power home for the win.

Running 10:48 intensity: (19 @0) + (9:48 @1) + (41 @2) 1.59 km (6:47 / km) +6m 6:40 / km
ahr:118 max:128 shoes: Inov8 X Talon 190 (2)

Saturday Oct 22, 2016 #

10 AM

Running warm up/down 11:21 intensity: (58 @0) + (2:46 @1) + (5:58 @2) + (1:39 @3) 2.04 km (5:34 / km) +16m 5:21 / km
ahr:125 max:145 shoes: Inov8 X Talon 190 (2)

Orienteering race 1:50:38 intensity: (8 @0) + (15 @1) + (21 @2) + (3:03 @3) + (1:23:44 @4) + (23:07 @5) 18.77 km (5:54 / km) +192m 5:36 / km
ahr:166 max:178 shoes: Inov8 X Talon 190 (2)

SHI Long. Legs felt heavy from the off but technically started decent until small errors started creeping it from 8. Had a section where concentration totally went and lost 3 mins in the technical section at 13 and 2:30 at 15 where Murray overtook me.

This seamed to concentrate my mind and soon got back ahead of Murray. A couple of wobbles but nothing major. Took the path route for a 'rest' on the long leg, caught back up by Murray at 26 when I got confused just before the control. Pulled a minute out at 28 though when Murray and a Welshie (Sam Mitchell I think) missed the control.

The two bigger mistakes were disappointing considering most was reasonable (probably ~3 mins otherwise). Physically though was well off the pace. Currently aerobically fit, but certainly not forest fit.

Running warm up/down 11:18 intensity: (29 @0) + (7:26 @1) + (3:23 @2) 1.74 km (6:30 / km) +11m 6:18 / km
ahr:122 max:131 shoes: Inov8 X Talon 190 (2)

Friday Oct 21, 2016 #

7 AM

Running 43:00 intensity: (11:37 @0) + (1:01 @1) + (16:32 @2) + (8:55 @3) + (47 @4) + (4:08 @5) 9.36 km (4:35 / km) +101m 4:21 / km
ahr:156 max:211 shoes: Skechers Go Run 4

More significant hamstring DOMS.

Thursday Oct 20, 2016 #

7 AM

Running 31:09 intensity: (33 @0) + (1:15 @1) + (12:33 @2) + (16:48 @3) 6.68 km (4:40 / km) +57m 4:28 / km
ahr:139 max:152 shoes: Skechers Go Run 4

5 PM

Running 1:10:37 intensity: (1:58 @0) + (5:50 @1) + (42:27 @2) + (20:22 @3) 14.07 km (5:01 / km) +324m 4:30 / km
ahr:134 max:153 shoes: Skechers Go Run 4

Home from Newstead through the Abbey and braved Thieves, just about made it out before the end of twilight. Mild hamstring DOMS.

Wednesday Oct 19, 2016 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 31:43 intensity: (33 @0) + (2:14 @1) + (25:39 @2) + (3:17 @3) 6.24 km (5:05 / km) +46m 4:54 / km
ahr:132 max:142 weight:65.9kg shoes: Skechers Go Run 4

ITW
5 PM

Running 54:49 intensity: (25 @0) + (7:23 @1) + (41:51 @2) + (5:10 @3) 11.24 km (4:53 / km) +75m 4:43 / km
ahr:132 max:152 shoes: Skechers Go Run 4

Home from Newstead Station via the Royal Mail collection office - new running rucksack.

Tuesday Oct 18, 2016 #

7 AM

Running 31:51 intensity: (21 @0) + (1:10 @1) + (20:19 @2) + (7:59 @3) + (2:02 @4) 6.94 km (4:35 / km) +19m 4:32 / km
ahr:139 max:159 shoes: Skechers Go Run 4

Morning jog around the res. Not liking these dark mornings.
6 PM

Running warm up/down 21:30 intensity: (25 @0) + (3:23 @1) + (13:28 @2) + (4:14 @3) 4.62 km (4:39 / km) +39m 4:28 / km
ahr:132 max:145 shoes: Adidas Adizero Takumi Sen 2

To track

Running warm up/down 4:44 intensity: (9 @0) + (4:31 @1) + (4 @2) 0.32 km (14:37 / km)
ahr:114 max:129 shoes: Adidas Adizero Takumi Sen 2

Running intervals 33:02 intensity: (12 @0) + (2:57 @1) + (2:28 @2) + (5:22 @3) + (15:10 @4) + (6:53 @5) 7.37 km (4:29 / km) +1m 4:29 / km
ahr:156 max:175 shoes: Adidas Adizero Takumi Sen 2

5 x 1km (90s), 400m (45s)

There was a very strong headwind along the home b ut even so, it was disappointing 3:20 first rep. Hoped it was the wind and residual cold rather than loss of form. Anyway, the 400s were consistent and the 1kms improved one after another. I put it down to the first fast session in 4 weeks and so my body was remembering what economical running is.

3:20,17,14,12,10

72,71,70,71,70

Running warm up/down 19:44 intensity: (2 @0) + (10:30 @1) + (9:12 @2) 3.89 km (5:05 / km) +1m 5:04 / km
ahr:125 max:138 shoes: Adidas Adizero Takumi Sen 2

Jog home. Cold now just about gone.

Monday Oct 17, 2016 #

6 AM

Strength and Conditioning 25:00 [1]

7 AM

Running 24:44 intensity: (33 @0) + (1:16 @1) + (3:14 @2) + (19:41 @3) 5.25 km (4:43 / km) +64m 4:26 / km
ahr:141 max:153 shoes: Skechers Go Run 4

ITW inc co-op to get cereal.
5 PM

Running 42:44 intensity: (39 @0) + (1:14 @1) + (35:20 @2) + (5:31 @3) 9.14 km (4:41 / km) +182m 4:15 / km
ahr:134 max:146 shoes: Skechers Go Run 4

Easy road run back from Newstead Station.

Sunday Oct 16, 2016 #

10 AM

Running warm up/down 34:53 intensity: (15 @0) + (2:31 @1) + (9:27 @2) + (22:05 @3) + (35 @4) 6.99 km (4:59 / km) +63m 4:46 / km
ahr:140 max:159 shoes: Inov8 X Talon 190 (2)

Run to Brierley FP.

Orienteering tempo 33:57 intensity: (11 @0) + (15 @1) + (11 @2) + (2:36 @3) + (30:05 @4) + (39 @5) 7.0 km (4:51 / km) +90m 4:33 / km
ahr:161 max:170 shoes: Inov8 X Talon 190 (2)

Technical course.

Map was pathless but knew the area enough that it didn't really make a difference. Ran as Tempo/Threshold, mainly as my cold, which has returned following my return to England, wouldn't let me run faster.

Running long 45:08 intensity: (32 @0) + (1:09 @1) + (9:19 @2) + (19:00 @3) + (15:08 @4) 9.44 km (4:47 / km) +27m 4:43 / km
ahr:149 max:169 shoes: Inov8 X Talon 190 (2)

Long WD run home to turn the session into a long run. First 2km with Sludo.

Saturday Oct 15, 2016 #

5 PM

Running 55:08 [2] 12.13 km (4:33 / km) +69m 4:25 / km
shoes: Skechers Go Run 4

Easy on Teversal trails.

Friday Oct 14, 2016 #

8 AM

Running 43:01 [2] 9.38 km (4:35 / km) +99m 4:21 / km
shoes: Skechers Go Run 4

Easy jog out before heading for the Nottingham Beer Festival.

Wednesday Oct 12, 2016 #

4 PM

Running 49:22 [2] 9.52 km (5:11 / km) +550m 4:02 / km
shoes: Adidas Adizero Adios Boost (3)

Back up the hill with camera. Ran the uphill as a threshold. Downhill steady due to the DOMS from descending this hill last time.

Tuesday Oct 11, 2016 #

4 PM

Running hills 1:16:03 intensity: (10:00 @1) + (31:03 @2) + (35:00 @4) 15.29 km (4:58 / km) +274m 4:34 / km
shoes: Adidas Adizero Adios Boost (3)

Monday Oct 10, 2016 #

4 PM

Running 31:15 [1] 6.88 km (4:33 / km) +3m 4:32 / km
shoes: Adidas Adizero Adios Boost (3)

Easy out and back along Kalamaki Beach. Major DOMS in upper hammies/ITBs. Less so in quads.

Sunday Oct 9, 2016 #

3 PM

Running hills 1:19:20 [3] 15.47 km (5:08 / km) +550m 4:21 / km
shoes: Adidas Adizero Adios Boost (3)

Run up the local steep unrelenting hill to Monastery Panagia Skopiotissa located at the top. Fantastic views but my phone had died on the way up. Will need to return. Fairly rapid decent.

Saturday Oct 8, 2016 #

4 PM

Running 34:08 [2] 7.27 km (4:42 / km) +7m 4:40 / km
shoes: Adidas Adizero Adios Boost (3)

Main road out to Laganas and back along the beach.

Friday Oct 7, 2016 #

3 PM

Running 46:02 intensity: (1:05 @0) + (10:21 @1) + (27:40 @2) + (6:56 @3) 9.45 km (4:52 / km) +194m 4:25 / km
ahr:130 max:154 (sick) shoes: Adidas Adizero Adios Boost (3)

Early evening run out in Zante. Cold still heavy but the warmth and scenery helping.

Thursday Oct 6, 2016 #

Note
(sick)

Still got a head cold but otherwise improving. Flew out to Zante for a normal holiday.

Wednesday Oct 5, 2016 #

Note
(sick)

Tuesday Oct 4, 2016 #

Note
(sick)

Cold - knew it was coming.

Monday Oct 3, 2016 #

7 AM

Running 34:59 intensity: (35 @0) + (3:18 @1) + (30:09 @2) + (57 @3) 7.65 km (4:34 / km) +26m 4:30 / km
ahr:131 max:142 slept:8.0 weight:65.8kg shoes: Skechers Go Run 4

ITW. Forgot to pick up Grace's coat, so had to go back for it, which meant I missed my normal train. While this did mean I was late for week, it did give me the benefit of having longer to run. Bloody freezing, had to scrap ice off the windscreen, but otherwise a beautiful morning, sun rising, blue sky and patchy fog in the fields and on the lakes. On the downside, my glands are slightly up.

Sunday Oct 2, 2016 #

10 AM

Running warm up/down 9:58 intensity: (53 @0) + (2:54 @1) + (3:35 @2) + (2:36 @3) 1.91 km (5:14 / km) +20m 4:58 / km
ahr:127 max:145 shoes: Brooks Mach 15

Running race (XC) 29:14 intensity: (1 @0) + (10 @1) + (5 @2) + (11 @3) + (12:27 @4) + (16:20 @5) 8.16 km (3:35 / km) +89m 3:24 / km
ahr:169 max:175 weight:65.3kg shoes: Brooks Mach 15

First XC of the season - Booths at Shipley Park

New route; nice course although none of us had any idea where we were going at the start and difficult to pick out the yellow flags in the low, blinding sun. Was pretty much a threshold session this. 3rd place, making up lots of time on the technical wooded section.

Running warm up/down 15:17 intensity: (41 @0) + (6:31 @1) + (7:53 @2) + (12 @3) 2.93 km (5:13 / km) +12m 5:07 / km
ahr:124 max:141 shoes: Adidas Adizero Adios Boost (3)

Saturday Oct 1, 2016 #

9 AM

Running 1:49:26 intensity: (27 @0) + (4:31 @1) + (54:54 @2) + (49:34 @3) 24.03 km (4:33 / km) +282m 4:18 / km
ahr:138 max:154 shoes: Adidas Adizero Adios Boost (3)

Long run to Portland Park, Newstead and Thieves Wood. Best part of the day too.

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