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Training Log Archive: Rich

In the 7 days ending Nov 14, 2010:

activity

time

miles

Running

8:48:16

66.24

(7:59)

106.6

(4:57)

1540

Strength and Conditioning

1:30:00

Running Drills

32:00

0.68

(46:49)

1.1

(29:05)

Flexibility

25:00

Cross Training

15:00

Total

11:30:16

66.92

107.7

1540

[1-5]

11:05:16

averages - sleep:7.5 rhr:47 weight:69.9kg

2:49

0:00

» now

Sunday Nov 14, 2010 #

11 AM

Running race 25:10 [5] 6.9 km (3:39 / km) +100m 3:24 / km
ahr:177 max:183 slept:6.5 shoes: Inov8 X Talon 212 (1)

Chaddesdon X Country. 8th - very slippy, particularly at the river crossings. Around 10s quicker than last year and the course was muddier and had been extended a little this year.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km) +40m 7:09 / km
shoes: Inov8 X Talon 212 (1)

Saturday Nov 13, 2010 #

9 AM

Running long 1:44:58 [3] 22.1 km (4:45 / km) +325m 4:25 / km
ahr:152 max:166 slept:8.5 shoes: Inov8 X Talon 212 (1)

Same route as a couple of weeks ago. Annesley, Newstead Abbey and Thieves Wood. Back via Coxmoor. A little chilly in the wind but the sun was very pleasant. Nice morning.

Friday Nov 12, 2010 #

7 AM

Running 22:54 [3] 4.6 km (4:59 / km) +55m 4:42 / km
ahr:140 max:153 slept:7.5 shoes: Nike Air Pegasus 27 Trail

ITW. Heavy bag this morning but my legs are now starting to feel like they are getting accustomed to the training.

6 PM

Running 14:53 [3] 3.2 km (4:39 / km) +25m 4:29 / km
ahr:148 max:160 shoes: Nike Air Pegasus 27 Trail

From the station to pick my car up from the garage. Chucked a few short sprints in to keep it interesting.

Thursday Nov 11, 2010 #

7 AM

Running 12:00 [3] 2.7 km (4:27 / km) +40m 4:08 / km
slept:8.0 shoes: Nike Air Pegasus 27 Trail

ITW. Shite weather again so shortened the route I normally take.

2 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:70kg

Strength and Conditioning 30:00 [1]

Flexibility 3:00 [0]

Stretching the calfs again.

5 PM

Running 1:59:18 [3] 24.0 km (4:58 / km) +335m 4:39 / km
ahr:148 max:159 shoes: Nike Air Pegasus 27 Trail

Home from work. No trains today. Feeling better on these longer runs than the shorter ones.

Wednesday Nov 10, 2010 #

7 AM

Running 21:35 [2] 3.8 km (5:41 / km) +40m 5:24 / km
ahr:133 max:159 slept:7.0 shoes: Nike Air Pegasus 27 Trail

ITW

1 PM

Cross Training warm up/down 5:00 [2]
weight:69.9kg

Running Drills 32:00 [5] 1.1 km (29:05 / km)
shoes: Asics Gel GT-2140

Flexibility 5:00 [0]

Stretching out my calfs

6 PM

Running 1:07:17 [3] 13.5 km (4:59 / km) +220m 4:37 / km
ahr:143 max:157 shoes: Nike Air Pegasus 27 Trail

HFW (Hucknall Station). Cold.

Tuesday Nov 9, 2010 #

6 AM

Running 29:43 [3] 5.8 km (5:07 / km) +60m 4:52 / km
ahr:142 max:157 slept:7.0 shoes: Nike Air Pegasus 27 Trail

Amy was up at 5am for work. Didn't get much sleep after that with the hair dryer going so got up for an early morning run. Steady loop out to Sutton Lawn.

1 PM

Cross Training warm up/down 5:00 [2]
weight:69.8kg

Back the right side of 70kg's now. The aim is to get to around 65kg by March which I recon will be about my optimum racing weight.

Strength and Conditioning 30:00 [1]

7 PM

Running 25:40 [3] 5.4 km (4:45 / km) +60m 4:30 / km
ahr:141 max:160 rhr:47 shoes: Nike Pegasus+ 26

Train was cancelled so got the next one half hour later so was running late for training. Quickly dumped bag at home and straight back out. Down to the Castlewood Industrial Estate for Hills.

Running hills (Fartlek) 39:37 [4] 7.5 km (5:17 / km) +200m 4:40 / km
max:171 shoes: Nike Pegasus+ 26

The Harriers were doing some shorter hill intervals of around 200m. I did a few but decided I would be better doing some much longer ones. So, did ~600-700m with ~30m climb @ sub T with steady running back down.

3:34 - 164/171 : 3:35 - 145/171
3:41 - 161/169 : 3:42 - 142/169
3:45 - 160/169 : 3:37 - 143/169
3:47 - 160/170 : 3:29 - 142/170
3:45 - 161/169

Running 15:11 [3] 3.1 km (4:54 / km) +40m 4:36 / km
ahr:142 max:168 shoes: Nike Pegasus+ 26

Run back home. Glad to get out of this horrible cold weather.

10 PM

Flexibility 12:00 [0]

Monday Nov 8, 2010 #

1 PM

Strength and Conditioning (circuits) 30:00 [2]
slept:8.0

Flexibility 5:00 [0]

8 PM

Note
(rest day)

Someone didn't want me to run today. Didn't set my alarm properly last night and didn't wake up to 7:40am so had to drive to the station to catch the train.

Then this evening Auto Windscreens were supposed come and replaced my cracked car windscreen and the plan was to go for a run after they had been. By 8pm, several phone calls and me now quite hungry and needing to go shopping with no food in the house I gave up any hope. At least the weather was crap and it would give me good recovery time.

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