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Training Log Archive: Rich

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Running34 20:10:37 153.53(7:53) 247.08(4:54) 2321
  Orienteering9 10:08:46 50.62(12:02) 81.47(7:28) 1510
  Cross Training4 3:59:17 12.89(18:34) 20.75(11:32) 3
  Flexibility3 1:35:00 1
  Strength and Conditioning3 1:05:00
  Total46 36:58:40 217.05 349.31 3835
  [1-5]41 31:47:54

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Sunday Mar 31, 2019 #

2 PM

Running long 1:56:59 intensity: (22 @0) + (21:16 @1) + (1:31:18 @2) + (4:03 @3) 25.15 km (4:39 / km) +202m 4:28 / km
ahr:129 max:147 shoes: Sketchers Go Run Gen.5

Hardwich and trails. Hard work to start, warmed up into it and steadily tired after 60 mins. Legs feeling a bit heavy from yesterdays intervals.

Saturday Mar 30, 2019 #

2 PM

Running warm up/down 6:37 intensity: (46 @0) + (45 @1) + (3:35 @2) + (1:31 @3) 1.46 km (4:31 / km) +31m 4:05 / km
ahr:127 max:147 shoes: Adidas Terrex Agravic Speed

Orienteering intervals 12:55 intensity: (14 @0) + (11 @1) + (11 @2) + (41 @3) + (11:38 @4) 2.89 km (4:28 / km) +48m 4:08 / km
ahr:160 max:169 shoes: Adidas Terrex Agravic Speed

Race-The-Parks @ Bramcote

Ran the two races as 3min intervals (1min) hard with 10min rest between the two races to download and re-register etc.

Orienteering intervals 9:42 intensity: (7 @0) + (11 @1) + (15 @2) + (58 @3) + (7:23 @4) + (48 @5) 2.12 km (4:34 / km) +52m 4:04 / km
ahr:158 max:172 shoes: Adidas Terrex Agravic Speed

Running warm up/down 19:15 intensity: (2 @0) + (6:12 @1) + (7:11 @2) + (5:50 @3) 3.1 km (6:13 / km) +96m 5:23 / km
ahr:132 max:154 shoes: Adidas Terrex Agravic Speed

Running warm up/down 3:36 intensity: (6 @0) + (1:05 @1) + (1:54 @2) + (31 @3) 0.68 km (5:16 / km) +9m 4:56 / km
ahr:127 max:143 shoes: Adidas Terrex Agravic Speed

Friday Mar 29, 2019 #

8 AM

Running 32:19 intensity: (24 @0) + (41 @1) + (18:43 @2) + (12:31 @3) 7.59 km (4:15 / km) +44m 4:08 / km
ahr:137 max:150 shoes: Adidas Boost DPR

5 PM

Running 34:31 intensity: (22 @0) + (2:20 @1) + (17:55 @2) + (13:54 @3) 7.53 km (4:35 / km) +82m 4:21 / km
ahr:136 max:149 shoes: Adidas Boost DPR

Thursday Mar 28, 2019 #

8 AM

Running 31:53 intensity: (26 @0) + (29 @1) + (6:24 @2) + (23:43 @3) + (51 @4) 7.45 km (4:17 / km) +44m 4:09 / km
ahr:143 max:160 shoes: Adidas Boost DPR

5 PM

Running 32:40 intensity: (19 @0) + (1:48 @1) + (19:32 @2) + (11:01 @3) 7.42 km (4:24 / km) +81m 4:10 / km
ahr:136 max:148 shoes: Adidas Boost DPR

8 PM

Cross Training (Football) 55:47 intensity: (3:12 @0) + (15:55 @1) + (14:42 @2) + (13:32 @3) + (8:26 @4) 4.52 km (12:21 / km)
ahr:133 max:169 shoes: Adidas Terrex Agravic Speed

Wednesday Mar 27, 2019 #

Note
(sick)

Sniffley, a bit achy and a sinussy headache. Took the day off to recover.

Tuesday Mar 26, 2019 #

8 AM

Running 31:45 intensity: (44 @0) + (2:10 @1) + (21:36 @2) + (7:15 @3) 7.25 km (4:23 / km) +57m 4:13 / km
ahr:134 max:149 (sick) shoes: Adidas Boost DPR

Felt ok on this run but felt worse as the day went on. Took rest of the day of to recover.

Monday Mar 25, 2019 #

7 AM

Running 22:51 intensity: (41 @0) + (1:05 @1) + (19:15 @2) + (1:50 @3) 4.83 km (4:44 / km) +23m 4:37 / km
ahr:133 max:141 shoes: Sketchers Go Run Gen.5

12 PM

Flexibility (Yoga) 30:00 [0]

5 PM

Running 28:38 intensity: (37 @0) + (7:52 @1) + (17:59 @2) + (2:10 @3) 5.88 km (4:52 / km) +171m 4:15 / km
ahr:129 max:147 shoes: Sketchers Go Run Gen.5

Sunday Mar 24, 2019 #

Event: SROC Red Rose Classic
 
12 PM

Running warm up/down 15:00 intensity: (3:03 @0) + (4:05 @1) + (6:03 @2) + (1:49 @3) 1.83 km (8:13 / km) +106m 6:22 / km
ahr:119 max:147 shoes: VJ Bold (2)

Orienteering race 1:01:13 intensity: (12 @0) + (10 @1) + (5 @2) + (10:36 @3) + (50:10 @4) 10.35 km (5:55 / km) +284m 5:12 / km
ahr:159 max:167 shoes: VJ Bold (2)

Hampsfell UKEOL

Much better than yesterday although it didn't start so well losing time on 1 and 2 but then got my act together and was pretty smooth through the rocky forested slope which was pleasing. On real real time loss here was going around rather than straight on 8 and not the best of routes coming out of 11.

Most of my time loss against those above me was running speed on the easy stuff between 11 and 22. Made some small time losses on the last technical loop at the end but also some pretty good legs.

Given I'm more than half a stone heavier than I was 2-3 years ago that is probably the main difference.

https://www.sroc.routegadget.co.uk/rg2/#367&route=...

Running warm up/down 10:57 intensity: (3:00 @0) + (7:53 @1) + (2 @2) + (1 @3) + (1 @4) 2.04 km (5:22 / km) +12m 5:13 / km
ahr:194 max:247 shoes: VJ Bold (2)

Saturday Mar 23, 2019 #

Event: LOC Cumbrian Galoppen
 
1 PM

Running warm up/down 21:01 intensity: (3:14 @0) + (6:12 @1) + (7:37 @2) + (3:58 @3) 2.17 km (9:41 / km) +67m 8:23 / km
ahr:124 max:147 shoes: VJ Bold (2)

Orienteering race 41:41 intensity: (4 @0) + (12 @1) + (14 @2) + (6:03 @3) + (30:37 @4) + (4:31 @5) 5.2 km (8:01 / km) +194m 6:45 / km
ahr:162 max:173 shoes: VJ Bold (2)

Haverthwaite Middle

After two bad nights sleep and driving up to the Lakes I was really tired. Physically and mentally this was beyond me. Concentrated hard early on with only minor time loss on the first 6 (although slow) where I caught Adam P. This affected my concentration and completely lost my position off the top of the hill to 7 and lost a lot of time. After 9 I had a string of silly errors through poor concentrations and not picking up the level of detail required: 10, 11, 13, 14, 15 before a slightly better but slow last few.

Would have nice to have been able to attack this and enjoy the area more but just felt a struggle today.


https://www.loc.routegadget.co.uk/rg2/#123&route=5...

Running warm up/down 2:33 [1] 0.4 km (6:23 / km)
ahr:118 max:123 shoes: VJ Bold (2)

Thursday Mar 21, 2019 #

7 AM

Running 22:34 intensity: (1:01 @0) + (57 @1) + (9:43 @2) + (10:53 @3) 4.93 km (4:35 / km) +25m 4:28 / km
ahr:135 max:150 shoes: Sketchers Go Run Gen.5

5 PM

Running 23:58 intensity: (30 @0) + (7:23 @1) + (16:05 @2) 4.95 km (4:51 / km) +15m 4:46 / km
ahr:126 max:139 shoes: Sketchers Go Run Gen.5

8 PM

Cross Training 58:32 intensity: (4:12 @0) + (10:03 @1) + (12:10 @2) + (16:09 @3) + (15:58 @4) 4.99 km (11:44 / km) +1m 11:43 / km
ahr:138 max:169 shoes: Adidas Terrex Agravic Speed

Wednesday Mar 20, 2019 #

7 AM

Running 26:33 intensity: (1:04 @0) + (1:59 @1) + (18:56 @2) + (4:34 @3) 5.47 km (4:51 / km) +25m 4:44 / km
ahr:132 max:144 shoes: Adidas Boost DPR

5 PM

Running 42:22 intensity: (1:10 @0) + (3:12 @1) + (32:57 @2) + (5:03 @3) 9.0 km (4:42 / km) +66m 4:32 / km
ahr:132 max:149 shoes: Adidas Boost DPR

9 PM

Strength and Conditioning 20:00 [0]

Tuesday Mar 19, 2019 #

7 AM

Running 22:02 intensity: (32 @0) + (1:31 @1) + (15:54 @2) + (4:05 @3) 4.76 km (4:38 / km) +22m 4:31 / km
ahr:134 max:145 shoes: Sketchers Go Run Gen.5

5 PM

Running warm up/down 22:39 intensity: (48 @0) + (8:12 @1) + (13:39 @2) 4.59 km (4:56 / km) +145m 4:16 / km
ahr:125 max:137 shoes: Sketchers Go Run Gen.5

6 PM

Running intervals 30:34 intensity: (13 @0) + (4:41 @1) + (3:37 @2) + (6:11 @3) + (15:45 @4) + (7 @5) 6.32 km (4:50 / km)
ahr:149 max:170 shoes: Sketchers Go Run Gen.5

10 x 600 (75)

A bit all over the place to start and then consistent 1:53/4s. Felt hard and was all alone on the track tonight.

Running warm up/down 20:30 intensity: (10 @0) + (15:33 @1) + (4:47 @2) 6.17 km (3:19 / km) +11m 3:18 / km
ahr:123 max:131 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 15:00 [0]

Monday Mar 18, 2019 #

8 AM

Running 23:00 [2] 5.0 km (4:36 / km) +30m 4:28 / km
shoes: Sketchers Go Run Gen.5

5 PM

Running 1:32 intensity: (13 @0) + (27 @1) + (52 @2) 0.27 km (5:37 / km)
ahr:121 max:136 shoes: Sketchers Go Run Gen.5

Running 22:02 intensity: (16 @0) + (9:02 @1) + (11:37 @2) + (1:07 @3) 4.38 km (5:02 / km) +29m 4:52 / km
ahr:126 max:143 shoes: Sketchers Go Run Gen.5

Sunday Mar 17, 2019 #

Event: CompassSport Cup Heat
 
7 AM

Orienteering 2:25:55 intensity: (42:50 @0) + (44:15 @1) + (26:29 @2) + (32:21 @3) 17.02 km (8:35 / km) +100m 8:20 / km
ahr:100 max:147 shoes: Inov8 X Talon 212 (5)

Hanging Controls at SP for the CS Cup.
2 PM

Orienteering 40:00 [3] 6.0 km (6:40 / km) +50m 6:24 / km
shoes: Inov8 X Talon 212 (5)

Collecting controls. All seams to have gone OK and more compliments on the courses than anticipated. That said, it tracked up significantly and was much more pleasant collecting controls than hanging them.

Saturday Mar 16, 2019 #

9 AM

Orienteering 2:18:10 intensity: (56:01 @0) + (54:15 @1) + (26:42 @2) + (1:12 @3) 11.17 km (12:22 / km) +108m 11:48 / km
ahr:105 max:142 shoes: Inov8 Roclite 319

Hanging controls at Sherwood Pines. Weather was kind and I stayed dry although blustery. I felt really tired and heavy legged.

Thursday Mar 14, 2019 #

8 AM

Running 1:01:48 intensity: (32 @0) + (3:22 @1) + (52:12 @2) + (5:42 @3) 12.22 km (5:03 / km) +131m 4:48 / km
ahr:133 max:145 shoes: Inov8 Trailtalon 250

8 PM

Cross Training 1:01:02 intensity: (43 @0) + (17:22 @1) + (12:32 @2) + (16:26 @3) + (13:42 @4) + (17 @5) 6.0 km (10:10 / km) +2m 10:09 / km
ahr:138 max:175 shoes: Adidas Terrex Agravic Speed

Wednesday Mar 13, 2019 #

7 AM

Running 25:46 intensity: (32 @0) + (1:55 @1) + (23:19 @2) 5.24 km (4:55 / km) +30m 4:47 / km
ahr:130 max:138 shoes: Inov8 Trailtalon 250

5 PM

Running 24:49 intensity: (23 @0) + (14:02 @1) + (8:33 @2) + (1:51 @3) 4.64 km (5:21 / km) +153m 4:35 / km
ahr:123 max:143 shoes: Inov8 Trailtalon 250

Tuesday Mar 12, 2019 #

7 AM

Running 29:33 intensity: (5:55 @0) + (1:26 @1) + (14:43 @2) + (7:29 @3) 5.29 km (5:35 / km) +26m 5:27 / km
ahr:126 max:150 shoes: Sketchers Go Run Gen.5

5 PM

Running intervals 1:20:53 intensity: (2:43 @0) + (37:46 @1) + (22:52 @2) + (8:58 @3) + (8:34 @4) 16.74 km (4:50 / km) +67m 4:44 / km
ahr:129 max:158 shoes: Sketchers Go Run Gen.5

3 x 1mile tempo

Really tired and running on empty. Struggled to get heart rate / pace up and the weather wasn't helping. Battled to get this one done.

Monday Mar 11, 2019 #

7 AM

Running 33:03 intensity: (41 @0) + (7:57 @1) + (24:25 @2) 6.65 km (4:58 / km) +38m 4:50 / km
ahr:127 max:137 shoes: Sketchers Go Run Gen.5

12 PM

Flexibility (Yoga) 35:00 [0] 0.0 km +1m null / km

6 PM

Running 28:03 intensity: (21 @0) + (12:06 @1) + (15:36 @2) 5.83 km (4:49 / km) +135m 4:19 / km
ahr:125 max:137 shoes: Sketchers Go Run Gen.5

Sunday Mar 10, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)
 
11 AM

Running warm up/down 13:57 intensity: (2:00 @0) + (4:18 @1) + (4:55 @2) + (2:44 @3) 1.89 km (7:24 / km) +39m 6:42 / km
ahr:123 max:151 shoes: VJ Bold (2)

Orienteering race 1:22:55 intensity: (4 @0) + (12 @1) + (1:55 @2) + (9:06 @3) + (1:06:47 @4) + (4:51 @5) 11.99 km (6:55 / km) +382m 5:58 / km
ahr:162 max:172 shoes: VJ Bold (2)

Northern Champs & UKEOL @ Wharncliffe North

Tough enjoyable race and well planned. Reasonably content with how it went, started ok, but a poor bearing to 4 and quickly lost a minute. Had a bit of a fight with rocks trying to leave 4 which increased anger.

Lost contact through the rocky stuff going straight to 8 and wandered/was hesitant trying to relocate before deciding it was for the best just to climb to the track. 14 was a tricky leg and tried to be aggressive going straight and keeping in map contact but failed when trying to descend in the rock and read the map; bailed to the track to attack up the ride. Other in the circle errors at:

11 - overshot 30s
17 - low and left hitting the other boulder
23 - Pretty much at the control (other side of boulder) then looped around returning 1min later.
24 - too high; careless bearing - 1min
28 - Took a cunning route down the track and would have taken fastest split easily but another careless bearing; was expecting a track from the control to the last one but there wasn't - 30s.

About 5mins time loss total so could have been better but shape is slightly better than anticipated. Notable how its easy to get a difficult line in the rock/undergrowth and lose significant time e.g. 3, 16 and 20 where I was a long way off faster split without making a mistake.

https://www.syo.routegadget.co.uk/rg2/#180&route=5...

Running warm up/down 12:52 intensity: (1:18 @0) + (25 @3) + (5:55 @4) + (5:14 @5) 0.82 km (15:44 / km)
ahr:170 max:193 shoes: VJ Bold (2)

Had SVT on the jog back to assembly. Struggling to get my breath and had to walk. Felt very weak and tired after and needed sugar.

Saturday Mar 9, 2019 #

12 PM

Running warm up/down 6:28 intensity: (5 @0) + (59 @1) + (4:11 @2) + (1:13 @3) 0.92 km (7:03 / km) +5m 6:51 / km
ahr:131 max:150 shoes: Inov8 X Talon 212 (5)

Orienteering race 24:58 intensity: (3 @0) + (9 @1) + (7 @2) + (12 @3) + (8:37 @4) + (15:50 @5) 5.27 km (4:44 / km) +119m 4:16 / km
ahr:169 max:176 shoes: Inov8 X Talon 212 (5)

Ponderosa Sprint

Pretty rusty at the old sprint and cold was noticable when my heart rate increased, particularly towards the end. Bit sketchy underfoot on stone pavements with the rain too and particularly down to 18 which we pretty hairy.

Fine to 1, left was probably quicker to two and still didn't have my eye in by 3 so took the much longer route around. A bit better after that and caught by Matt E on the way to 10, getting to 11 together after taking different routes and also caught Adam P. 11-14 where pretty hesitant and probably lost a good 30-45s compared to flowing through here nicely (I remember flowing through nicely here in the past). Bit of a slog after that. Bit surprised I wasn't further down.

https://www.syo.routegadget.co.uk/rg2/#179&route=5...

Running warm up/down 10:58 [0] 1.69 km (6:30 / km) +44m 5:45 / km
shoes: Inov8 X Talon 212 (5)

Friday Mar 8, 2019 #

Note
(sick) (rest day)

Not feeling that great again today but was feeling decidedly better by the evening.

Thursday Mar 7, 2019 #

8 PM

Cross Training 1:03:56 intensity: (5:37 @0) + (17:47 @1) + (6:52 @2) + (20:03 @3) + (13:20 @4) + (17 @5) 5.24 km (12:12 / km)
ahr:136 max:171 (sick) shoes: Adidas Terrex Agravic Speed

Marginally better today. Played 5-a-side but a little more reserved than normal. Just the two goals tonight.

Wednesday Mar 6, 2019 #

9 PM

Strength and Conditioning 30:00 [1]
(sick)

Tuesday Mar 5, 2019 #

6 AM

Running 25:06 intensity: (36 @0) + (19:34 @1) + (4:56 @2) 4.8 km (5:14 / km) +11m 5:10 / km
ahr:121 max:132 (sick) shoes: Sketchers Go Run Gen.5

Tried a little morning jog but felt pretty terrible and achy.

Monday Mar 4, 2019 #

12 PM

Flexibility 30:00 [0]
(sick)

Could feel a cold coming on yesterday and definately have one today. Bung up and sinusy.

Sunday Mar 3, 2019 #

10 AM

Running warm up/down 11:59 intensity: (1:15 @0) + (1:42 @1) + (8:09 @2) + (53 @3) 2.39 km (5:01 / km) +23m 4:47 / km
ahr:126 max:142 shoes: Inov8 X Talon 212 (5)

Orienteering race 51:17 intensity: (10 @0) + (16 @1) + (1:51 @2) + (12:55 @3) + (36:05 @4) 9.47 km (5:25 / km) +173m 4:58 / km
ahr:155 max:166 shoes: Inov8 X Talon 212 (5)

(Rough as a) Badgerslade - Brown

Tired and achy after yesterdays long run which I think is the longest continuous run since OMM. Some pretty bingoish controls particularly #3 where I lost 3mins despite being quite careful on my bearing. Track shows I missed it by no more than a few meters and didn't see it.

https://www.walton.routegadget.co.uk/rg2/#89&cours...

Running warm up/down 13:12 intensity: (27 @0) + (7:56 @1) + (4:49 @2) 2.13 km (6:11 / km) +26m 5:50 / km
ahr:120 max:134 shoes: Inov8 X Talon 212 (5)

Saturday Mar 2, 2019 #

12 PM

Running long 2:00:07 intensity: (7 @0) + (8:27 @1) + (1:47:02 @2) + (4:31 @3) 26.0 km (4:37 / km) +52m 4:34 / km
ahr:131 max:150 shoes: Adidas Terrex Agravic Speed

Friday Mar 1, 2019 #

7 AM

Running 24:21 [2] 5.12 km (4:46 / km) +22m 4:40 / km
shoes: Adidas Boost DPR

5 PM

Running 19:21 [0] 4.09 km (4:44 / km) +126m 4:06 / km
shoes: Adidas Boost DPR

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