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Training Log Archive: Rich

In the 7 days ending Feb 19, 2012:

activity # timemileskm+m
  Cross Training5 4:43:32
  Running7 2:58:36 24.66(7:14) 39.69(4:30) 57
  Total12 7:42:08 24.66 39.69 57
  [1-5]12 7:34:41
averages - sleep:7.6 weight:66.5kg

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Sunday Feb 19, 2012 #

1 PM

Cross Training 1:40:03 intensity: (2:10 @0) + (32:54 @1) + (20:50 @2) + (22:03 @3) + (22:06 @4)
ahr:140 max:169 slept:7.5 weight:67.1kg (injured) shoes: Inov8 Road-X 233

Back in the gym on the ellipical trainer. Some banging retro tunes on the headphones and football on the tv helped pass the time. Did 4 x 10min easy 10 tempo. Original plan was to do 2 hours but was knackered after 90mins and really struggling to keep my heart rate at any kind of reasonable level. Did the last 10mins on the bike to see if that helped; nope, so called it a day.
10 PM

Note

Took a look at the CS Cup results. What a poor showing from NOC, even beaten by LEI, just no club loyalty. At least it saves yet another trip up to Scotland.
C • LEI 5

Saturday Feb 18, 2012 #

3 PM

Cross Training 1:11:18 intensity: (1:40 @0) + (13:17 @1) + (29:43 @2) + (26:38 @3)
ahr:138 max:154 slept:8.0 (injured) shoes: Nike Air Pegasus+ 27

Friday Feb 17, 2012 #

7 AM

Cross Training (Cycling) 22:01 intensity: (28 @0) + (3:36 @1) + (13:37 @2) + (4:20 @3)
ahr:137 max:155 slept:7.0 (injured) shoes: Inov8 Road-X 233

Early morning session in the gym before catching the train to work.
6 PM

Cross Training 45:04 intensity: (32 @0) + (6:34 @1) + (8:52 @2) + (28:56 @3) + (10 @4)
ahr:142 max:159 (injured) shoes: Inov8 Road-X 233

Back on the elliptical cross trainer, sweating all over the place.

Thursday Feb 16, 2012 #

7 AM

Running 25:04 intensity: (22 @0) + (8 @1) + (3:30 @2) + (21:04 @3) 5.56 km (4:30 / km) +3m 4:30 / km
ahr:147 max:157 slept:7.5 (injured) shoes: Nike Air Pegasus+ 28

ITW
1 PM

Note
(injured)

Physios on my lunch break.

Basically I have torn a muscle in my back and should heel in another 2-4 weeks. Have exercises to do several times a day and no running for the next 7 days, X training only; basically no impact.
C • x-training 5
7 PM

Cross Training (Cross trainer) 45:06 intensity: (42 @0) + (2:34 @1) + (5:37 @2) + (15:50 @3) + (19:30 @4) + (53 @5)
ahr:154 max:175 (injured) shoes: Inov8 Road-X 233

Hit the elliptical cross trainer in the gym. A couple of silly young girls got on the machines either side of me almost straight away and were giggling and talking across me which was rather annoying but the soon got bored luckily and buggered off. Did an interval type session of 2mins easy 2mins hard and was able to get my HR up nice and high. The had the Man City game on the TV too which eased the boredom.

Wednesday Feb 15, 2012 #

9 AM

Running 25:08 intensity: (20 @0) + (10 @1) + (49 @2) + (23:35 @3) + (14 @4) 5.56 km (4:31 / km) +4m 4:30 / km
ahr:151 max:161 slept:7.5 weight:66.2kg (injured) shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running 27:50 intensity: (42 @1) + (7:10 @2) + (19:58 @3) 5.78 km (4:49 / km) +34m 4:41 / km
ahr:122 max:157 weight:65.9kg (injured) shoes: Nike Air Pegasus+ 28

HFW

Tuesday Feb 14, 2012 #

7 AM

Running 24:36 intensity: (26 @0) + (10 @1) + (1:02 @2) + (22:45 @3) + (13 @4) 5.62 km (4:23 / km) +4m 4:22 / km
ahr:150 max:161 slept:8.0 (injured) shoes: Nike Air Pegasus+ 28

ITW from boots again.
5 PM

Running 24:48 intensity: (19 @0) + (40 @1) + (9:01 @2) + (3:23 @3) + (11:25 @4) 5.79 km (4:17 / km) +6m 4:15 / km
ahr:153 max:172 (injured) shoes: Nike Air Pegasus+ 28

Back along the canal. Feeling crap to start but running got easier and started to wind it up a little. Passed by a cyclist and decided to keep pace with him which was about tempo. He cut off just after the Dunkirk flyover and pushed on to ~10km pace until the Boots bridge. Very easy jog from then on.

Monday Feb 13, 2012 #

7 AM

Running 25:39 intensity: (18 @0) + (8 @1) + (8:48 @2) + (15:42 @3) + (43 @4) 5.57 km (4:36 / km) +3m 4:35 / km
ahr:146 max:160 slept:7.5 weight:66.7kg (injured) shoes: Nike Air Pegasus+ 28

ITW along the canal tow path from Boots HO. A few twinges to start with, then ok, then tightened in the last 10mins. Feeling sore this morning at work.
5 PM

Running 25:31 intensity: (10 @0) + (25 @1) + (8:58 @2) + (14:59 @3) + (59 @4) 5.81 km (4:24 / km) +3m 4:23 / km
ahr:146 max:161 (injured) shoes: Nike Air Pegasus+ 28

Took Oli's advice on my lunch break and picked up an over priced back support up from Boots. Certainly helped this afternoon sat at work though; my back felt much better on my evening run back to Boots too. Even put in one or two sharpeners. Calves feeling a little tired as my legs get back in to this running lark. Hopefully the back support will help me do more training than I would be able to otherwise. Cheers Oli.

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