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Training Log Archive: Rich

In the 7 days ending Jan 1, 2012:

activity # timemileskm+m
  Running6 6:55:19 52.19(7:58) 83.98(4:57) 929
  Flexibility3 1:55:00
  Orienteering1 50:50 6.01(8:27) 9.67(5:15) 6419 /21c90%
  Strength and Conditioning3 30:00
  Total11 10:11:09 58.2 93.66 99319 /21c90%
  [1-5]6 7:29:12
averages - sleep:8.3 weight:66.5kg

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Sunday Jan 1, 2012 #

Note

Nice to have time off work and a rest, training not been as good as I hoped, particularly terrain time and S&C but back to work tomorrow and will be back in a routine which will hopefully maximise my training time. Injuries now all seam to have sorted themselves out and doing the Tibia Posteria muscle strengthening seams to be doing the trick which I have been pretty good at doing daily. Need to keep up with the stretching and rolling though.

Saturday Dec 31, 2011 #

10 AM

Flexibility 20:00 [0]

Running 25:01 intensity: (1:18 @0) + (4:39 @1) + (5:54 @2) + (9:45 @3) + (3:25 @4) 3.9 km (6:25 / km) +11m 6:19 / km
ahr:138 max:167 shoes: Inov8 X Talon 212 (2)

Run to Sutton Lawn for the Harriers Xmas 5km as WU plus drills on the Lawn.

Running 16:55 intensity: (5 @0) + (5 @1) + (6 @2) + (9 @3) + (2:40 @4) + (13:50 @5) 4.59 km (3:41 / km) +27m 3:35 / km
ahr:175 max:182 shoes: Inov8 X Talon 212 (2)

Xmas 5km (although it was only 4.6km)

2 loops of the course. First half is flat grass with reasonable underfoot conditions, the second half is quite hilly with sections of heavy mud and quite a few turns. On my own at the front the whole way and finished a couple of minutes before anyone else.

Running 3:39 intensity: (5 @0) + (11 @1) + (11 @2) + (14 @3) + (2:58 @4) 1.01 km (3:37 / km) +5m 3:32 / km
ahr:161 max:170 shoes: Inov8 X Talon 212 (2)

Decided to do 4 x 1km @ T straight after but did the first and my legs were dead so decided that was a bad idea.

Running 20:20 intensity: (55 @0) + (3:37 @1) + (13:40 @2) + (2:08 @3) 3.69 km (5:31 / km) +51m 5:09 / km
ahr:133 max:156 shoes: Inov8 X Talon 212 (2)

Easy run home as warm down.

Friday Dec 30, 2011 #

9 AM

Flexibility 50:00 [0]

Woke up with very sore calves and a back again so wasn't shaw whether to do the long run I hoped to do or hit the gym for some X training with my new gold pass which I now have for free gym access to council run gyms in Ashfield. Decided to do some rolling and advanced massage on myself and see how I felt. Lots of pain and a sore thumb later decided I'd be alright for the long run.
10 AM

Running 2:00:38 intensity: (20 @0) + (58 @1) + (6:14 @2) + (1:32:15 @3) + (20:51 @4) 25.91 km (4:39 / km) +344m 4:22 / km
ahr:152 max:169 slept:8.0 shoes: Inov8 Roclite 319

Long run out through Portland Park to Newstead Abbey and Thieves Wood. Reasonable weather until towards the end when it got cold and wet. Didn't feel too bad other than in Newstead where I didn't duck quite enough going under a wire fence at speed and caught my left shoulder blade which is now very sore.

Thursday Dec 29, 2011 #

11 AM

Flexibility 45:00 [0]
slept:9.0 weight:67.4kg

Woke up feeling really tight so decided to stretch and go for a run this afternoon.
2 PM

Running 48:19 intensity: (12:26 @0) + (1:55 @1) + (32:28 @2) + (1:30 @3) 9.5 km (5:05 / km) +72m 4:54 / km
ahr:126 max:147 shoes: Inov8 Roclite 319

Plan was to do 75-90mins but felt awful. No energy and calves/ankles so tight it was almost painful cut down the distance and this was still really hard work.
4 PM

Strength and Conditioning 10:00 [0]

Wednesday Dec 28, 2011 #

11 AM

Running warm up/down 10:23 intensity: (41 @0) + (14 @1) + (9:17 @2) + (11 @3) 2.0 km (5:12 / km) +18m 4:58 / km
ahr:136 max:149 shoes: Inov8 X Talon 212 (3)

Orienteering race 50:50 intensity: (23 @0) + (2:19 @1) + (2:28 @2) + (16:39 @3) + (29:01 @4) ** 9.67 km (5:15 / km) +64m 5:05 / km
ahr:156 max:171 spiked:19/21c shoes: Inov8 X Talon 212 (3)

LEI Level C @ Willesley - part of the national Forest so lots of young plantation. Had a decent WU but ankles/calves still pretty stiff and achy. Felt really sluggish from the start and never got going, left ankle/calf on the left side really tight and I wasn't running freely as a result. I got slower as the race went on too. Never got in any particular rhythm but no significant mistakes through the first half. 15 was first small mistake of ~20-30s where a path that was on the map didn't exist so was looking in parallel thickets. Then 16 wasn't there, spike it but no control, went out and back in, no control. Then checked every rhodi in the thin strip of forest but no control. Decided it must have been taken and carried on after not finding it losing ~5mins. Running speed was terrible from this point and also lost ~1min at 18. Result have me down as mp still so may be the control hadn't been pinched but it definitely wasn't in the right place if so.

Running warm up/down 18:41 intensity: (45 @1) + (8:23 @2) + (9:10 @3) + (23 @4) 2.44 km (7:39 / km) +14m 7:27 / km
ahr:111 max:165 shoes: Inov8 X Talon 212 (3)

Tuesday Dec 27, 2011 #

12 PM

Strength and Conditioning 10:00 [0]

2 PM

Running 1:31:15 intensity: (21 @0) + (1:48 @1) + (19:17 @2) + (1:03:15 @3) + (6:34 @4) 19.18 km (4:45 / km) +250m 4:28 / km
ahr:148 max:166 slept:8.0 weight:66.2kg shoes: Inov8 Roclite 319

Nice run out to Thieves Wood with a bit of terrain running through some of the less brambly sections (wearing shorts) got back home just before dark. Threw in a few sprints and hill sprints along the way and felt better as it went on.

Monday Dec 26, 2011 #

Strength and Conditioning 10:00 [0]

8 AM

Running 1:00:08 intensity: (23 @0) + (45 @1) + (26:21 @2) + (32:39 @3) 11.76 km (5:07 / km) +137m 4:50 / km
ahr:144 max:157 slept:8.0 weight:66kg shoes: Inov8 Roclite 319

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