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Training Log Archive: Rich

In the 7 days ending Jan 22, 2012:

activity # timemileskm+m
  Running10 7:00:38 51.44(8:11) 82.79(5:05) 984
  Strength and Conditioning2 1:12:00
  Flexibility3 1:00:00
  Orienteering1 42:29 5.27(8:03) 8.49(5:00) 17022 /23c95%
  Cross Training1 20:00
  Total12 10:15:07 56.72 91.28 115422 /23c95%
  [1-5]11 9:04:35
averages - sleep:7.9 weight:66.1kg

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MoTuWeThFrSaSu

Sunday Jan 22, 2012 #

9 AM

Flexibility 45:00 [0]

11 AM

Running 12:58 intensity: (1:21 @0) + (35 @1) + (3:48 @2) + (7:14 @3) 2.25 km (5:45 / km) +16m 5:34 / km
ahr:135 max:152

WU +dynamic stretching and drills.

Orienteering race 42:29 intensity: (13 @0) + (8 @1) + (6 @2) + (21 @3) + (34:16 @4) + (7:25 @5) 8.49 km (5:00 / km) +170m 4:33 / km
ahr:170 max:177 spiked:22/23c slept:8.5 shoes: Inov8 X Talon 212 (3)

Brown course at Blidworth. Felt hard work with heavy legs. Again not getting the HR up as high as I can get it but I'm sure that will come with speed training. Navigation was mainly straight forward but lost ~1min at 14 as I wasn't careful enough to use my compass properly and ended up hacking through lots of brambles in circles before hitting the control when I realised it was just off the top of the hill. Won or only a second or two off the fastest splits, in fact other than my mistake my biggest deficit was 9s on the run in. Thighs now covered in plenty of scratches.

Running 7:10 intensity: (16 @0) + (10 @1) + (6:24 @2) + (20 @3) 1.34 km (5:22 / km) +2m 5:19 / km
ahr:136 max:145 shoes: Inov8 X Talon 212 (3)

WD jog back to the start to drop off some extra maps and then back to the start.

Saturday Jan 21, 2012 #

9 AM

Running 2:05:27 intensity: (24 @0) + (1:06 @1) + (17:56 @2) + (1:28:22 @3) + (17:39 @4) 24.95 km (5:02 / km) +329m 4:43 / km
ahr:151 max:171 slept:7.0 weight:65.6kg shoes: Inov8 Roclite 319

Legs tight and heavy and my heart rate was running very high for what was a very slow pace. Glad to get this one done.

Friday Jan 20, 2012 #

7 AM

Running 20:28 intensity: (40 @0) + (4:33 @1) + (15:15 @2) 3.55 km (5:46 / km) +67m 5:16 / km
ahr:133 max:152 slept:7.75 shoes: Nike Air Pegasus+ 28

ITW. Left hip flexor killing again. Easy day today.

Thursday Jan 19, 2012 #

6 PM

Running warm up/down 12:43 intensity: (40 @0) + (20 @1) + (1:09 @2) + (10:24 @3) + (10 @4) 2.87 km (4:26 / km)
ahr:146 max:160 shoes: Nike Air Pegasus+ 28

WU jog to training.

Running intervals 39:35 intensity: (2:43 @0) + (5:40 @1) + (4:51 @2) + (6:23 @3) + (13:49 @4) + (6:09 @5) 7.03 km (5:38 / km) +75m 5:21 / km
ahr:151 max:178 slept:8.25 weight:66.6kg shoes: Nike Air Pegasus+ 28

Paarlauf Session with the harriers at Sutton Parkway. Circuit of ~430m on an undulating circuit with a few pavements to jump up and down. Feeling much better tonight.

Running warm up/down 14:49 intensity: (23 @0) + (45 @1) + (13:09 @2) + (32 @3) 2.75 km (5:24 / km) +23m 5:11 / km
ahr:135 max:145 shoes: Nike Air Pegasus+ 28

WD jog back. Calves feeling the session.

Flexibility 10:00 [0]

Stretching and rolling - particularly the glutes.

Wednesday Jan 18, 2012 #

6 AM

Running 27:59 intensity: (27 @0) + (20 @1) + (15:07 @2) + (12:05 @3) 5.46 km (5:08 / km) +46m 4:55 / km
ahr:142 max:155 slept:6.75 shoes: Inov8 Roclite 319

Sutton Lawn loop.
5 PM

Running 59:53 intensity: (1:33 @0) + (2:28 @1) + (51:37 @2) + (4:15 @3) 11.82 km (5:04 / km) +136m 4:47 / km
ahr:136 max:150 shoes: Inov8 Roclite 319

Dumbles, Common Road, old pit tip and Ashfields. Muddy - and my aching legs weren't making particularly light wok of it.

Tuesday Jan 17, 2012 #

7 AM

Running 28:20 intensity: (29 @0) + (57 @1) + (21:27 @2) + (5:27 @3) 5.53 km (5:07 / km) +47m 4:55 / km
ahr:137 max:149 shoes: Nike Air Pegasus+ 28

Sutton Lawn loop. Legs feeling heavy again.
12 PM

Running 10:37 intensity: (34 @0) + (33 @1) + (1:29 @2) + (7:32 @3) + (29 @4) 2.52 km (4:13 / km) +10m 4:08 / km
ahr:145 max:164 shoes: Inov8 Road-X 233

Working from home today so took the opportunity to check out the gym with my free membership. Ran over but didn't feel great, surprised by the pace as I didn't feel that fast; must be the shoes.

Strength and Conditioning 32:00 [1]

Cross Training (Swimming) 20:00 [1]

Felt like a relaxing swim.
1 PM

Running 12:39 intensity: (49 @0) + (1:08 @1) + (7:10 @2) + (3:32 @3) 2.64 km (4:47 / km) +16m 4:39 / km
ahr:137 max:149 shoes: Inov8 Road-X 233

Monday Jan 16, 2012 #

1 PM

Strength and Conditioning (Circuits) 40:00 [3]

Flexibility 5:00 [0]

5 PM

Running 48:00 [2] 10.09 km (4:45 / km) +217m 4:18 / km
ahr:136 max:216 slept:9.0 shoes: Asics Gel GT-2140

HFW - Newstead

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