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Training Log Archive: Rich

In the 7 days ending Jan 17, 2016:

activity # timemileskm+m
  Running11 9:17:58 72.39(7:42) 116.5(4:47) 1423
  Strength and Conditioning3 1:36:41 2.11 3.39
  Orienteering1 37:24 3.86(9:41) 6.22(6:01) 4524 /25c96%
  Total14 11:32:03 78.36 126.1 146824 /25c96%
averages - sleep:7.4 weight:66.4kg

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Sunday Jan 17, 2016 #

Event: EM League - Eyam
 
11 AM

Running 2:05:05 intensity: (17:48 @1) + (1:35:45 @2) + (11:32 @3) 25.82 km (4:51 / km) +280m 4:36 / km
ahr:135 max:151 slept:7.75 shoes: Inov8 X Talon 190 (2)

Eyam event cancelled because of the overnight snow so had a long easy run out through Cauldwell, Thieves and Harlow to Rainworth and then back through Rainworth Heath, Strawberry Hill, Berry Hill and along the Timberland Trail. Nice thin (2-4cm) layer of snow underfoot for the most part.

Saturday Jan 16, 2016 #

1 PM

Running warm up/down (XC) 18:58 intensity: (10:00 @1) + (8:58 @2) 3.64 km (5:13 / km) +30m 5:01 / km
shoes: Brooks Mach 15

Running race (XC) 37:18 intensity: (23 @1) + (12 @2) + (15 @3) + (26:41 @4) + (9:47 @5) 10.7 km (3:29 / km) +117m 3:18 / km
ahr:171 max:180 shoes: Brooks Mach 15

North Mids XC at Wollaton

The last XC I did was not enbjoyable and I did badly although remnants of a cold may have had something to do with it; however, this was playing on my mind a little so wasn't sure how this would go but conditions were good and the course wasn't as heavy underfoot as expected.

Went pretty well considering recent form/lack of training and actually enjoyed it. Felt much better than expected and feel fitter even after just a week or two of decent training. Even had the speed to pick off a few places in the last couple hundred meters.

Running warm up/down (XC) 24:33 intensity: (14:37 @1) + (9:56 @2) 4.22 km (5:49 / km) +49m 5:30 / km
ahr:126 max:142 shoes: Brooks Mach 15

Friday Jan 15, 2016 #

2 PM

Running (Fell) 51:23 [2] 8.32 km (6:10 / km) +400m 4:59 / km
slept:7.0 shoes: Inov8 X Talon 190 (2)

In Rochdale for a site visit so took the scenic route back home and took a late lunch easy run along the Mam Tor>Lose Hill ridge. Wind was pretty brutal but otherwise very enjoyable. Came across Kate Johnson on the top of Mam Tor.
C • Bit rude 1

Thursday Jan 14, 2016 #

6 AM

Running 24:10 intensity: (10:19 @1) + (13:37 @2) + (14 @3) 4.66 km (5:11 / km) +11m 5:08 / km
ahr:128 max:144 shoes: Puma Faas 300 V3

Short morning jog/plod. Calves feeling particularly battered this morning.
4 PM

Strength and Conditioning 25:00 [1]

6 PM

Running warm up/down 10:50 intensity: (3:57 @1) + (2:51 @2) + (3:26 @3) + (36 @4) 1.88 km (5:46 / km) +6m 5:41 / km
ahr:133 max:164 shoes: Inov8 ORoc 280 (3)

Orienteering tempo 37:24 intensity: (1:15 @1) + (3:00 @2) + (6:34 @3) + (26:35 @4) ** 6.22 km (6:01 / km) +45m 5:48 / km
ahr:159 max:173 spiked:24/25c shoes: Inov8 ORoc 280 (3)

NOC Night event at Bevercotes Pit Wood

45min score. Not a bad little area are pretty bramble free. Nature of the planning meant that parts were pretty easy but parts where you had to keep your whits about you. Had issues on one control, a rebuilt tripod, which was a good 30-50m from where it should have been. After 3-4mins of searching I decided to move on as I had opportunity to search again on my way back when I knew how much time I had left. Continued the search on the way back and found it after another 2-3mins of hunting. Back with plenty of time to spare anyway. Nice spread of cakes, cookies, fruit and hot chocolate after.

Running warm up/down 14:57 intensity: (2:29 @1) + (11:08 @2) + (1:20 @3) 2.71 km (5:31 / km) +19m 5:19 / km
ahr:134 max:151 shoes: Inov8 ORoc 280 (3)

Wednesday Jan 13, 2016 #

6 AM

Strength and Conditioning 41:38 intensity: (25:11 @1) + (6:03 @2) + (7:46 @3) + (2:08 @4) + (30 @5) 3.39 km (12:17 / km)
ahr:122 max:180

7 AM

Running 22:39 intensity: (1:34 @1) + (3:02 @2) + (8:23 @3) + (3:24 @4) + (6:16 @5) 5.18 km (4:22 / km) +51m 4:10 / km
ahr:158 max:189 slept:7.25 weight:66.7kg shoes: Nike Flyknit Lunar 2

ITW. HRM has been on the razzle - needs a new battery I think.
1 PM

Running 50:17 intensity: (2:05 @1) + (22:29 @2) + (25:43 @3) 11.65 km (4:19 / km) +6m 4:18 / km
ahr:142 max:151 shoes: Nike Flyknit Lunar 2

Lunch time cruise on Big Track as far as Boots soaking up the sun!

Tuesday Jan 12, 2016 #

7 AM

Running 21:39 intensity: (1:36 @1) + (3:15 @2) + (6:29 @3) + (8:05 @4) + (2:14 @5) 5.25 km (4:07 / km) +67m 3:53 / km
ahr:154 max:179 slept:7.75 shoes: Adidas Adizero Adios Boost (3)

ITW, had to push the pace a little to make the train from Kirkby. Miserable weather again.
6 PM

Running 24:03 intensity: (1:27 @1) + (2:31 @2) + (11:10 @3) + (8:49 @4) + (6 @5) 4.9 km (4:54 / km) +180m 4:09 / km
ahr:155 max:174 shoes: Adidas Adizero Adios Boost (3)

Up to Harriers

Running intervals 28:37 intensity: (3:56 @1) + (5:11 @2) + (6:23 @3) + (12:40 @4) + (27 @5) 5.45 km (5:15 / km) +1m 5:15 / km
ahr:151 max:175 shoes: Adidas Adizero Adios Boost (3)

4 x 600m (90s)
4 x 400m (60s)
5 x 200m (45s)

Not quite as bad as expected.

Running warm up/down 19:24 intensity: (1:10 @1) + (5:58 @2) + (3:37 @3) + (4:31 @4) + (4:08 @5) 4.19 km (4:38 / km)
ahr:159 max:194 shoes: Adidas Adizero Adios Boost (3)

Home from Harriers

Monday Jan 11, 2016 #

6 AM

Strength and Conditioning 30:03 [1]
ahr:74 max:113 slept:7.25 weight:66.2kg

7 AM

Running 22:13 intensity: (2:57 @1) + (6:49 @2) + (12:27 @3) 4.7 km (4:44 / km) +61m 4:26 / km
ahr:140 max:155 shoes: Puma Faas 300 V3

ITW and to Tesco twice. First time to buy cereal, the second time to fetch the cereal I left at the checkout.
5 PM

Running 1:01:52 intensity: (3:17 @1) + (34:22 @2) + (24:13 @3) 13.21 km (4:41 / km) +145m 4:26 / km
ahr:142 max:156 shoes: Puma Faas 300 V3

Forgot my head torch so changed my plan to run back from Hucknall sticking to the roads. Was going to run down Anneley cutting but only realised there was no street lighting there as I got there so took the by-pass instead. Only that also had no lighting either for about a 1 miles section which made things interesting. Otherwise moving ok.

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