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Training Log Archive: Rich

In the 7 days ending Oct 29, 2017:

activity # timemileskm+m
  Running10 9:03:59 70.08(7:46) 112.78(4:49) 1833
  Strength and Conditioning2 1:50:00
  Total11 10:53:59 70.08 112.78 1833
  [1-5]11 10:48:49

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

10 AM

Running warm up/down 6:48 intensity: (4 @0) + (2:19 @1) + (2:43 @2) + (1:42 @3) 1.08 km (6:18 / km) +15m 5:53 / km
ahr:130 max:151 shoes: Inov8 X Talon 212 (5)

Running race (Fell) 2:14:07 intensity: (6 @0) + (9 @1) + (31 @2) + (13:26 @3) + (1:52:46 @4) + (7:09 @5) 26.67 km (5:02 / km) +858m 4:20 / km
ahr:162 max:173 shoes: Inov8 X Talon 212 (5)

Grin'n Bear it Fell Race

Looking at times from the 2012 race (only ones available) I had assumed that it was just a week field. No, this race was pretty damn tough. Steady out climbing up onto the moor where it got more technical along stream beds and peat bogs before a steep downhill and easier section where I'd settled in a group 4th - 6th. It then got very tough through heather, bogs, intermittent tracks and channel crossings for several kms. I had a bad line on several sections, but so did many others. The guy who had pulled out a decent lead in the first half cruised past at this point having clearly lost a good few minutes.

After this is was a bit easier going but I ended leading a (stretched out) pack and ran along a heathery ridge too long rather than dropping to a track to the right, missing (I think) a check point in the process. This lost me some minutes.

My novice fell runner status definitely showed in this one and shouldn't rely on 'well marked route' meaning I won't need to worry about which way to go.

Otherwise very enjoyable and it was a glorious day to be out on the fells.

Saturday Oct 28, 2017 #

4 PM

Running hills 1:00:21 intensity: (25:33 @1) + (26:58 @2) + (7:37 @3) + (13 @4) 12.03 km (5:01 / km) +250m 4:33 / km
ahr:116 max:156 shoes: Asics Gel - Fuji Racer 3

Easy jogging plus 10 x short hill sprints.

Friday Oct 27, 2017 #

7 AM

Running warm up/down 9:05 intensity: (1 @0) + (40 @1) + (2:26 @2) + (5:58 @3) 1.84 km (4:57 / km) +25m 4:38 / km
ahr:140 max:152 shoes: NB Fresh Foam Zante V2

Jog to gym

Strength and Conditioning 1:00:00 [2]
shoes: NB Fresh Foam Zante V2

Body Pump

Running warm up/down 22:36 intensity: (35 @0) + (2:43 @1) + (15:38 @2) + (3:40 @3) 4.72 km (4:47 / km) +4m 4:46 / km
ahr:131 max:153 shoes: NB Fresh Foam Zante V2

Jog to Station, train cancelled; next was in an hour so jogged home for a coffee, breakfast, shower and then drove back to the station. Body shaking from body pump (mainly arms).

Thursday Oct 26, 2017 #

6 AM

Running long 1:50:19 intensity: (15 @0) + (1:08 @1) + (19:00 @2) + (1:27:34 @3) + (2:22 @4) 24.78 km (4:27 / km) +157m 4:19 / km
ahr:143 max:160 shoes: Skechers Gomeb Speed 3

Long run for breakfast (ITW).
C • Good work! 2
5 PM

Running 13:09 intensity: (20 @0) + (3:37 @1) + (9:05 @2) + (7 @3) 2.78 km (4:44 / km) +27m 4:31 / km
ahr:126 max:142 shoes: Skechers Gomeb Speed 3

Wednesday Oct 25, 2017 #

7 AM

Running 24:10 intensity: (29 @0) + (1:17 @1) + (12:26 @2) + (9:58 @3) 5.01 km (4:49 / km) +43m 4:37 / km
ahr:137 max:148 shoes: NB Fresh Foam Zante V2

6 PM

Running 6:31 intensity: (37 @0) + (1:27 @1) + (4:27 @2) 1.29 km (5:02 / km) +162m 3:06 / km
ahr:123 max:136 shoes: NB Fresh Foam Zante V2

Running 39:22 intensity: (2:18 @1) + (8:59 @2) + (1:12 @3) + (26:53 @4) 7.61 km (5:10 / km) +13m 5:08 / km
ahr:146 max:166 shoes: NB Fresh Foam Zante V2

HFW after train was 40mins late. Running is feeling much better and my body is feeling stronger.

Tuesday Oct 24, 2017 #

7 AM

Strength and Conditioning 50:00 [1]

6 PM

Running warm up/down 7:39 intensity: (1:05 @0) + (2:58 @1) + (3:36 @2) 1.43 km (5:22 / km)
ahr:118 max:137 shoes: Adidas Adizero Takumi Sen 2

Running tempo 24:53 intensity: (5 @0) + (16 @1) + (2:51 @2) + (6:56 @3) + (10:05 @4) + (4:40 @5) 6.27 km (3:58 / km) +78m 3:44 / km
ahr:156 max:177 shoes: Adidas Adizero Takumi Sen 2

Hills Fartlek 2 short reps and then a long around the block x 3 with an extra rep to finish. Jog recoveries.

Running warm up/down 11:46 intensity: (10 @0) + (4:58 @1) + (6:38 @2) 2.21 km (5:19 / km) +16m 5:08 / km
ahr:125 max:139 shoes: Adidas Adizero Takumi Sen 2

Monday Oct 23, 2017 #

7 AM

Running 26:21 intensity: (52 @0) + (2:17 @1) + (18:04 @2) + (5:08 @3) 5.54 km (4:46 / km) +65m 4:30 / km
ahr:133 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 46:52 intensity: (31 @0) + (1:25 @1) + (26:01 @2) + (18:55 @3) 9.52 km (4:56 / km) +120m 4:38 / km
ahr:137 max:153 shoes: NB Fresh Foam Zante V2

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