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Training Log Archive: Rich

In the 7 days ending Nov 10, 2013:

activity # timemileskm+m
  Running12 4:56:29 39.54(7:30) 63.64(4:40) 604
  Orienteering2 1:54:59 11.99(9:35) 19.3(5:57) 35939 /36c108%
  Strength and Conditioning2 1:25:00
  Total12 8:16:28 51.53 82.94 96339 /36c108%
  [1-5]12 7:54:34
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Nov 10, 2013 #

10 AM

Running warm up/down 17:06 [1] 2.9 km (5:53 / km) +1m 5:53 / km
shoes: Inov8 O Roc 280

Not feeling too hot again this morning, this cold will just not go. Been hanging around for weeks now. Made sure I did a proper warm up totry and get the legs moving.

Orienteering 1:09:59 intensity: (2:01 @1) + (1:07:58 @4) *** 13.13 km (5:20 / km) +178m 4:59 / km
spiked:30/26c shoes: Inov8 O Roc 280

Black course at Frith and Windmill Hill

Warm up seemed to do the trick as I felt decent from the start although I missed 1 in the circle by 30s or so. A few small errors in the first half on Windmill Hill in the first half which started adding up and compounded by a 90s or so error on an orange standard control at 14 which I overshot after being distracted by a small taped area. Splits also indicate I was losing time on the series of controls close to the canal, I missed one of them hunting for a small knoll in tall bracken but put the rest down to an earlier start with no tracks through the bracken.

Second half on frith was decent, felt I was running quite strong considering recent illness and lack of training with only real time loss being a few seconds when I nearly went up the wrong valley to 22 and then got confused by the paths coming out of 29 and lost 30s or so running up the wrong one initially.

Fairly pleased considering although Dane B was less than 2 mins behind which is a bit worryingly close, hopefully he is putting in some good training :) Was tight until I put my foot down in the first half on Frith Hill.

Running warm up/down 11:50 [0] 1.85 km (6:23 / km) +21m 6:03 / km
shoes: Inov8 O Roc 280

Saturday Nov 9, 2013 #

11 AM

Running warm up/down 10:04 [0] 1.41 km (7:08 / km) +36m 6:20 / km
shoes: Inov8 Roclite 319

EMJOS training at cold ash. Took them for a warm up.

Orienteering 45:00 [3] *** 6.17 km (7:18 / km) +181m 6:22 / km
spiked:9/10c shoes: Inov8 Roclite 319

Short course then collecting controls. Rusty.

Friday Nov 8, 2013 #

7 AM

Running 18:00 [2] 3.7 km (4:52 / km)
shoes: Adidas Adizero Adios 2

Thursday Nov 7, 2013 #

5 PM

Running 53:30 [3] 11.3 km (4:44 / km) +135m 4:28 / km
ahr:150 max:160 shoes: Adidas Adizero Adios 2

Wednesday Nov 6, 2013 #

7 AM

Running 27:30 intensity: (5:58 @2) + (15:13 @3) + (6:19 @4) 5.9 km (4:40 / km) +40m 4:30 / km
ahr:151 max:166 slept:8.0 shoes: Adidas Adizero Adios 2 (2)

Out the door early enough to get a decent loop in before heading for the station. This is part of the plan for winter training, to start getting out the door by 7am to get in a decent 30-35 mins before work.
1 PM

Running warm up/down 4:30 [3] 1.05 km (4:17 / km) +30m 3:45 / km
shoes: Inov8 Road-X 233

Up to the gym. Getting pain in my right knee, which got last night and this morning also. I think that its just a bit of PFS due to lack of strength in my legs at the moment. I got it two years ago also when I started back training. Will keep up the strength and stretching and I'm sure it'll be fine but will keep tabs on it.

Strength and Conditioning 40:00 [1]
shoes: Inov8 Road-X 233

Getting some early winter training weights, lifts etc in.

Running warm up/down 4:30 [3] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

5 PM

Running 34:14 intensity: (27:00 @3) + (5:14 @4) + (2:00 @5) 7.3 km (4:41 / km) +92m 4:25 / km
ahr:153 max:170 shoes: Adidas Adizero Adios 2 (2)

Home from Newstead station with a few strides. What a bloody miserable evening.

Tuesday Nov 5, 2013 #

7 AM

Running 7:03 intensity: (1:00 @3) + (6:03 @4) 1.8 km (3:55 / km) +20m 3:43 / km
ahr:151 max:169 shoes: Adidas Adizero Adios 2 (2)

ITW - Running late so had to put a bit of a shifty on to just about catch the train.
5 PM

Running warm up/down 14:52 intensity: (2:26 @2) + (12:26 @3) 2.98 km (5:00 / km) +21m 4:49 / km
ahr:146 max:156 shoes: Adidas Adizero Adios 2 (2)

HFW then up to meet the Harriers.

Running tempo 49:45 [4] 12.63 km (3:56 / km) +148m 3:43 / km
ahr:165 max:177 shoes: Adidas Adizero Adios 2 (2)

25min out and back. Obviously eaten too much insoluble fiber today as this evening my intestines were in knots despite taking an antispasmodic. This went on for about 35mins until the bushes had to be sought and in the words of Micky Flanagan "the whole world fell out"; twice. Obviously need to get back in the routine of eating the foods that I know my body can cope with; which isn't wholemeal bread and wheat-a-bix.

Running warm up/down 5:21 intensity: (3:06 @1) + (2:15 @2) 0.96 km (5:34 / km)
ahr:127 max:142 shoes: Adidas Adizero Adios 2 (2)

Monday Nov 4, 2013 #

7 AM

Running 16:34 intensity: (5:34 @2) + (11:00 @3) 3.7 km (4:29 / km)
ahr:142 max:150 slept:8.0 shoes: Adidas Adizero Adios 2 (2)

ITW.

Plan is to now get a couple of weeks steady build up and getting back into some routines, particularly S&C at the gym. Then it will be hopefully back into full training w/c 18th Nov. Still need to get rid of the god damn cold though.
12 PM

Running warm up/down 4:30 [3] 1.05 km (4:17 / km) +35m 3:40 / km
shoes: Inov8 Road-X 233

Strength and Conditioning (Circuits) 45:00 [3]
shoes: Inov8 Road-X 233

Normal circuits class. Didn't feel as bad as I thought it might.

Running warm up/down 4:10 [3] 1.05 km (3:58 / km)
shoes: Inov8 Road-X 233

6 PM

Running 13:00 intensity: (11:00 @3) + (2:00 @5) 3.0 km (4:20 / km) +25m 4:10 / km
ahr:151 max:166 shoes: Adidas Adizero Adios 2 (2)

HFW using the lamp posts to put in a few strides.

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