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Training Log Archive: Rich

In the 7 days ending Sep 21, 2014:

activity # timemileskm+m
  Running13 6:42:15 55.96(7:11) 90.07(4:28) 793
  Strength and Conditioning2 56:50
  Orienteering1 33:12 3.13(10:37) 5.03(6:36) 17623 /24c95%
  Total14 8:12:17 59.09 95.1 96923 /24c95%
  [1-5]14 8:02:08

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MoTuWeThFrSaSu

Sunday Sep 21, 2014 #

11 AM

Running warm up/down 10:53 intensity: (8:35 @0) + (54 @1) + (55 @2) + (29 @3) 2.03 km (5:22 / km) +28m 5:01 / km
ahr:130 max:155 shoes: Inov8 ORoc 280 (2)

Thought running on softer stuff would be fine for my calf so headed to DVO's event at Longstone Moor. Warm up felt fine, although calf still felt quite stiff, until about 1.6km in went there was a bit of pain when I put my foot down. Considered whether I should be starting - I would have told anyone not to, most would tell me not to but its strange how you never listen to yourself.

Orienteering race 33:12 intensity: (11:09 @1) + (15:36 @2) + (2:09 @3) + (4:03 @4) + (15 @5) *** 5.03 km (6:36 / km) +176m 5:37 / km
ahr:120 max:175 spiked:23/24c (injured) shoes: Inov8 ORoc 280 (2)

Longstone Moor - Brown

Started gingerly and assessing my calf, felt tight but OK. Was slow into 1 and a few meters of line but nothing major; was generally orienteering fine though not running great. Starting to get more aches and pains around 10/11 and pace was slowing further; clearly running in such a way so as to protect my calf and it was putting pressure on other areas particularly my hips and thighs. Carried on at a reduced pace for a couple of controls but realised it was just stupid and decided to call it a day at 17. Did up to 21 and then 29/30 as a walk/jog as they were on the way back to the finish.

Saturday Sep 20, 2014 #

Note
(rest day)

Due to tight calf decided to downgrade the long run for a stead 45 round Sutton Lawn with some strides. However, as the day went on and despite massage, rolling and stretching it still wasn't feeling much looser so thought a day off may do it some good.
7 AM

Strength and Conditioning 15:00 [1]

Friday Sep 19, 2014 #

7 AM

Running 24:37 [1] 5.05 km (4:53 / km) +44m 4:41 / km
ahr:131 max:142 shoes: Nike Fusion Trail

ITW, calf okish.
5 PM

Running 23:03 [1] 4.72 km (4:53 / km) +166m 4:09 / km
ahr:123 max:138 shoes: Nike Fusion Trail

HFW - calf really not happy again.

Thursday Sep 18, 2014 #

7 AM

Running 21:22 [2] 4.59 km (4:39 / km)

ITW
5 PM

Running warm up/down 20:06 [2] 4.15 km (4:51 / km) +25m 4:42 / km
ahr:128 max:142

Up to the track from the station and then around the field.

Running intervals 21:12 intensity: (1:30 @0) + (8:42 @1) + (11:00 @4) 5.06 km (4:11 / km)
ahr:146 max:173

1 x (2 x 600m, 200m jog)
2 x (3 x 600m, 200m jog)

90s standing recovery between sets. Calves were feeling tight and times were slow (~1:50) from the start. Right calf became increasing tight and uncomfortable as the session went on. Had my new Sketchers with me so ditched the old one to see if increase cautioning made a difference. It was better but still uncomfortable so decided the session was a lost cause after 6 reps.

Running warm up/down 20:31 [1] 3.83 km (5:21 / km) +1m 5:21 / km
ahr:122 max:131 shoes: Sketchers Go Run 2

Plod home, calf not happy.

Wednesday Sep 17, 2014 #

12 PM

Running 46:00 intensity: (1:17 @1) + (15:40 @2) + (29:03 @3) 11.65 km (3:57 / km) +16m 3:55 / km
ahr:143 max:157 shoes: Sketchers Go Run 2

Wednesday Waterways cruise.
5 PM

Running 1:04:06 intensity: (16:41 @1) + (47:25 @2) 14.55 km (4:24 / km) +30m 4:22 / km
ahr:73 max:155 shoes: Sketchers Go Run 2

Easy out and back to the far end of Holme Pierrepont via the canal and Trent before a shower/change back and work and on to the football.

Tuesday Sep 16, 2014 #

7 AM

Running 23:06 intensity: (1:43 @1) + (17:37 @2) + (3:46 @3) 5.03 km (4:35 / km) +29m 4:28 / km
ahr:136 max:149 shoes: Adida Adizero Adios Boost 2

ITW
5 PM

Running warm up/down 10:48 intensity: (31 @1) + (10:17 @2) 2.29 km (4:43 / km) +163m 3:29 / km
ahr:140 max:147 shoes: Adida Adizero Adios Boost 2

Back home from Sutton Parkway Station then straight up to Teversal in the car for Harriers Portland handicap Social Race feeling fairly certain I've eaten too much this afternoon.
6 PM

Running tempo 33:56 intensity: (16 @1) + (7 @2) + (11:50 @3) + (21:43 @4) 9.32 km (3:38 / km) +72m 3:30 / km
ahr:160 max:169 shoes: Adida Adizero Adios Boost 2

Definitely ate too much this afternoon. Started steady but even that soon became hard work and an agonising stitch hit after 15 mins. Slowed to a tempo but the stitch still came in waves but held the pace to at least get a decent training session out of it.

Monday Sep 15, 2014 #

6 AM

Strength and Conditioning 41:50 intensity: (1 @0) + (35:31 @1) + (5:47 @2) + (26 @3) + (5 @4)
ahr:109 max:160 shoes: Inov8 F-lite 195

Running 23:15 intensity: (1:29 @1) + (18:51 @2) + (2:55 @3) 4.99 km (4:39 / km) +32m 4:31 / km
ahr:138 max:149 shoes: Sketchers Go Run 2

ITW
12 PM

Running 32:46 intensity: (3 @0) + (11:12 @1) + (21:31 @2) 7.2 km (4:33 / km) +18m 4:30 / km
ahr:129 max:139 shoes: Sketchers Go Run 2

Lunch time jog out to the Embankment.
5 PM

Running 26:34 intensity: (43 @1) + (25:51 @2) 5.61 km (4:44 / km) +169m 4:07 / km
ahr:135 max:143 shoes: Sketchers Go Run 2

Jog back home from the station.

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