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Training Log Archive: Rich

In the 7 days ending Aug 17, 2014:

activity # timemileskm+m
  Running10 6:49:16 55.05(7:26) 88.6(4:37) 683
  Strength and Conditioning2 1:15:43
  Total12 8:04:59 55.05 88.6 683
  [1-5]12 7:43:59
averages - sleep:8.1 weight:64.5kg

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Sunday Aug 17, 2014 #

Note
(rest day)

First in a while.

Saturday Aug 16, 2014 #

9 AM

Running warm up/down 22:31 intensity: (4:00 @0) + (4:40 @1) + (9:51 @2) + (4:00 @4) 3.54 km (6:22 / km) +19m 6:12 / km
ahr:127 max:170 slept:9.25 weight:64.2kg shoes: Adida Adizero Adios Boost 2

WU Then planned to do 800m reps but wasn't happening. Third hard session in 4 days was too ambitious and couldn't get beyond T pace.

Running warm up/down 33:47 intensity: (1:53 @1) + (29:00 @2) + (2:54 @3) 7.64 km (4:25 / km) +12m 4:23 / km
ahr:136 max:150 shoes: Adida Adizero Adios Boost 2

So went for a jog instead.

Friday Aug 15, 2014 #

6 AM

Strength and Conditioning 37:19 intensity: (34:00 @1) + (3:19 @2)
ahr:96 max:134 slept:7.0 weight:65kg

6 PM

Running 26:07 intensity: (1:04 @1) + (19:33 @2) + (5:30 @3) 5.92 km (4:25 / km) +11m 4:22 / km
ahr:139 max:156 shoes: Skechers Go Run 3

Easy Jog in the rain.

Thursday Aug 14, 2014 #

6 AM

Running 51:03 intensity: (5:49 @1) + (45:14 @2) 10.83 km (4:43 / km) +65m 4:35 / km
ahr:134 max:145 shoes: Adida Adizero Adios Boost 2

6 PM

Running warm up/down 16:56 intensity: (8:37 @2) + (8:19 @3) 3.94 km (4:18 / km) +38m 4:06 / km
ahr:141 max:151 shoes: Adida Adizero Adios Boost 2

Running intervals 30:24 intensity: (17:00 @0) + (13:24 @5) 5.77 km (5:16 / km) +1m 5:16 / km
ahr:145 max:172 shoes: Adida Adizero Adios Boost 2

A fairly sparse training session tonight at the track.

12 x 400m with 90s recoveries all in 66-68s. Time laregly dictated by the strength of the wind on the home straight. Legs starting to feel fresher.

Running warm up/down 16:46 intensity: (2:33 @1) + (13:24 @2) + (49 @3) 3.77 km (4:27 / km) +1m 4:26 / km
ahr:133 max:149 shoes: Adida Adizero Adios Boost 2

Wednesday Aug 13, 2014 #

7 AM

Running 23:19 intensity: (19:34 @2) + (3:45 @3) 4.97 km (4:42 / km) +49m 4:28 / km
ahr:134 max:148 weight:64.2kg shoes: Adida Adizero Adios Boost 2

To Kirkby Station - still tight hammies.
5 PM

Running 20:52 intensity: (19:47 @2) + (52 @3) + (13 @4) 4.42 km (4:43 / km) +177m 3:56 / km
ahr:151 max:179 shoes: Adida Adizero Adios Boost 2

HFW
6 PM

Running warm up/down 9:14 intensity: (1:32 @1) + (4:50 @2) + (2:52 @3) 1.83 km (5:03 / km) +17m 4:50 / km
ahr:137 max:156 shoes: Adida Adizero Adios Boost 2

Running race 31:11 intensity: (9:21 @4) + (21:50 @5) 9.4 km (3:19 / km) +94m 3:10 / km
ahr:173 max:183 shoes: Adida Adizero Adios Boost 2

Notts AAA @ Teversal

2nd - Pace was really slow at the start. I just sat at the front and waiting to see what others did but was happy not to push straight from the off. Adam Holland (of multiday marathon WR holder fame) burst past everyone on the first downhill after 2km and the race began. When out with Adam and James Mee although just off the back and quickly grew a decent lead off the back. Adam and James slowly pulled away with Adam particularly pulling away on teh downhills Despite my best efforts with stretching and rolling the last couple of days my hammies were still pretty damn tight.

However, on the long drag up the buttery Lane hill I pulled a little back on Adam before pulling away again. This gave me a little hope of catching him knowing the last 2km is all steadily uphill. He was the best part of 100m ahead at hitting the last 1mile but I just concentrated on just keeping up the effort level and had bought the distance down to ~30m with ~300m to go. At put in a sprint finish on the last uphill push at that stage and managed to pass him with ~50 to go and held it into the finish.

Really pleased with the race and ime particularly on a hilly course and a slow first 2km. Particularly happy with the last couple of km with the last mile on a uphill being my quickest section.

Running warm up/down 10:30 intensity: (5:41 @1) + (4:49 @2) 2.05 km (5:07 / km) +14m 4:57 / km
ahr:127 max:136 shoes: Adida Adizero Adios Boost 2

Tuesday Aug 12, 2014 #

6 AM

Running 28:51 intensity: (11:36 @1) + (17:07 @2) + (8 @3) 5.83 km (4:57 / km) +12m 4:54 / km
ahr:127 max:152 shoes: Skechers Go Run 3

Morning jog - hammies still like concrete.
5 PM

Running 7:36 [1] 1.49 km (5:06 / km) +3m 5:03 / km
ahr:79 max:160 shoes: Skechers Go Run 3

Running 25:04 intensity: (14:58 @2) + (2:11 @3) + (7:39 @4) + (16 @5) 5.07 km (4:57 / km) +54m 4:42 / km
ahr:144 max:181 shoes: Skechers Go Run 3

Easy HFW. easy day to try and get life back into my legs.

Monday Aug 11, 2014 #

6 AM

Strength and Conditioning 38:24 intensity: (30:03 @1) + (8:21 @2)
ahr:110 max:142 shoes: Skechers Go Run 3

6 PM

Running 55:05 intensity: (8:37 @1) + (36:00 @2) + (8:59 @3) + (1:29 @4) 12.12 km (4:33 / km) +116m 4:20 / km
ahr:137 max:167 shoes: Skechers Go Run 3

Easy down the Timberland Trail and cauldwell - hamstrings not happy.

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