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Training Log Archive: Rich

In the 7 days ending Apr 14, 2013:

activity # timemileskm+m
  Running13 7:20:41 56.8(7:46) 91.41(4:49) 878
  Strength and Conditioning1 42:00
  Orienteering1 21:19 3.52(6:03) 5.67(3:46) 2534 /35c97%
  Total13 8:24:00 60.32 97.07 90334 /35c97%
  [1-5]13 7:58:58
averages - sleep:8 weight:64.6kg

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MoTuWeThFrSaSu

Sunday Apr 14, 2013 #

12 PM

Running warm up/down 16:36 [2] 3.33 km (4:59 / km) +25m 4:48 / km
ahr:145 max:182 slept:8.0 weight:64.5kg shoes: Addidas Adizero Tempo 5

Down to the station to head into Nottingham to meet Kris, Poo Boy, Dave and Jonny C for some sprint training at Clifton campus.
1 PM

Orienteering intervals 6:11 intensity: (5:11 @4) + (1:00 @5) ** 1.56 km (3:58 / km) +3m 3:56 / km
ahr:160 max:175 spiked:10/11c shoes: Addidas Adizero Tempo 5

First course. Didn't get into the intensity or mapping straight off and was soon caught 45s by Jonny.

Running warm up/down 5:01 [2] 0.84 km (5:59 / km)
ahr:128 max:139 shoes: Addidas Adizero Tempo 5

Jogging in between plus some one bounce.

Orienteering intervals 9:11 intensity: (3:44 @4) + (5:27 @5) ** 2.43 km (3:47 / km) +17m 3:39 / km
ahr:171 max:179 spiked:16/16c shoes: Addidas Adizero Tempo 5

Final. Some good left or right route choices and was running better though got a random pain in the middle of my back half way round which has eased by the end - had this at JK Sprint also for some reason? Running better on this one and time more competitive with the others.

Running warm up/down 5:42 intensity: (2:50 @1) + (2:52 @2) 0.94 km (6:03 / km) +8m 5:48 / km
ahr:128 max:143 shoes: Addidas Adizero Tempo 5

More easy WD/WU as well as unlogged one bounce.

Orienteering intervals 5:57 intensity: (3:58 @4) + (1:59 @5) ** 1.68 km (3:32 / km) +5m 3:29 / km
ahr:168 max:178 spiked:8/8c shoes: Addidas Adizero Tempo 5

Spring relay simulation. Started 25s behind dave at the same time as Jonny and 10s ahead of Poo boy. Jonny tore off straight away at a pace I could follow. To three took a maverick route to try and catch time but it didn't come off. Managed to hold the lead over Poo Boy but never got close again to Jonny or Dave.

Running warm up/down 16:36 intensity: (3:06 @1) + (13:30 @2) 3.27 km (5:05 / km) +25m 4:54 / km
ahr:128 max:144 shoes: Addidas Adizero Tempo 5

WD with the boys and then the 8min jog home from the station.

Saturday Apr 13, 2013 #

9 AM

Running 1:30:15 intensity: (33:58 @2) + (56:17 @3) 19.12 km (4:43 / km) +237m 4:27 / km
ahr:144 max:160 slept:8.0 weight:64.6kg shoes: Adidas Kanadia TR4

One evening of rain and everywhere has turned to thick mud again. HR seamed pretty high though tried to keep it easy. Down the Dumbles and up to Brierley for a couple of loops. Then home via Ashfields.

Friday Apr 12, 2013 #

5 PM

Running 34:22 intensity: (26:27 @2) + (7:55 @3) 7.17 km (4:48 / km) +86m 4:31 / km
ahr:138 max:152 slept:8.0 weight:63.9kg shoes: Inov8 Road-X 255

Easy road and trail run home from Newstead station.

Thursday Apr 11, 2013 #

7 AM

Note
slept:8.0 weight:64.9kg

6 PM

Running warm up/down 11:20 intensity: (50 @0) + (32 @1) + (9:55 @2) + (3 @3) 2.66 km (4:16 / km) +10m 4:11 / km
ahr:137 max:157 shoes: Addidas Adizero Tempo 5

After a 340 round trip to Reigate I was back in time for Harriers training. Up to the School and then a couple of loops on the field and drills to warm up.

Running intervals 39:50 intensity: (15:20 @0) + (24:30 @5) 8.18 km (4:52 / km) +50m 4:43 / km
ahr:151 max:174 shoes: Addidas Adizero Tempo 5

Pyramid session on the field - nominal 2,4,6,8 hundred meters at interval pace with recoveries of 30s, 45s, 60s, 90s. Distances were actually though 200m, 330m, 560m, 770m. Times of 35, 57s to 58s, 1:41 to 1:43, and 2:24 (very consistent).

Running warm up/down 11:52 intensity: (49 @1) + (4:52 @2) + (6:11 @3) 2.55 km (4:39 / km) +5m 4:37 / km
ahr:142 max:152 shoes: Addidas Adizero Tempo 5

Couple of loops of the field then home. Pretty cold and wet by this point.

Wednesday Apr 10, 2013 #

7 AM

Running 9:08 intensity: (2:30 @1) + (4:13 @2) + (2:25 @3) 2.0 km (4:34 / km)
ahr:135 max:147 slept:8.0 shoes: Inov8 Road-X 255

Struggled to get up this morning feeling pretty tired so pretty much straight to the station with no extra running.
6 PM

Running 36:39 intensity: (2:30 @1) + (32:49 @2) + (1:20 @3) 8.05 km (4:33 / km) +53m 4:25 / km
ahr:135 max:152 shoes: Addidas Adizero Tempo 5

Its finely warming up - no need for hat or gloves for a change. Very steady run over boar hill.

Tuesday Apr 9, 2013 #

7 AM

Running 17:00 [2] 3.5 km (4:51 / km)
slept:8.0 weight:65.1kg shoes: Inov8 Road-X 255

ITW
5 PM

Running 8:26 intensity: (26 @1) + (7:41 @2) + (19 @3) 1.8 km (4:41 / km) +19m 4:27 / km
ahr:108 max:147 shoes: Inov8 Road-X 255

HFW
6 PM

Running warm up/down 9:42 intensity: (52 @0) + (23 @1) + (8:25 @2) + (2 @3) 2.13 km (4:33 / km) +15m 4:24 / km
ahr:136 max:146 shoes: Inov8 F-lite 195

Up to Harriers, around the field plus drills.

Running intervals 40:30 intensity: (8:00 @0) + (18:00 @1) + (14:30 @5) 8.0 km (5:04 / km) +120m 4:43 / km
ahr:143 max:170 shoes: Inov8 F-lite 195

Reps on the field mix of 360m's (~1min) and 160m (~27s). Watch died half way through.

Running warm up/down 12:00 [1] 2.2 km (5:27 / km) +10m 5:20 / km
shoes: Inov8 F-lite 195

WD round the field then home.

Monday Apr 8, 2013 #

7 AM

Running 17:50 [2] 3.8 km (4:42 / km)
slept:8.0 weight:64.8kg shoes: Addidas Adizero Tempo 5

ITW
12 PM

Running warm up/down 4:40 [2] 1.05 km (4:27 / km) +25m 3:58 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 42:00 [1]
shoes: Inov8 Road-X 233

Normal circuit training session at the gym.

Running warm up/down 4:15 [2] 1.05 km (4:03 / km)
shoes: Inov8 Road-X 233

5 PM

Running 48:57 intensity: (6:12 @1) + (33:21 @2) + (9:24 @3) 9.77 km (5:01 / km) +190m 4:34 / km
ahr:136 max:157 shoes: Addidas Adizero Tempo 5

HFW (Newstead). Nice and easy through Byron's Walk and along the trails through Annesley and Portland Park.

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