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Training Log: Spud

In the last 7 days:

activity # timemileskm+m
  Running8 4:47:05 33.25(8:38) 53.51(5:22) 1310
  Strength and conditoning2 1:55:00
  Total10 6:42:05 33.25 53.51 1310
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1:53
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SaSuMoTuWeThFr

Thursday Nov 23 #

9 AM

Running 9:20 intensity: (2:08 @1) + (3:16 @2) + (3:56 @3) 1.9 km (4:55 / km) +9m 4:48 / km
ahr:141 max:159 shoes: Adidas Supernova Glide Boost 8

Run to uni because my alarm didn't go off.
2 PM

Running 53:29 intensity: (8:57 @1) + (26:19 @2) + (18:13 @3) 9.89 km (5:25 / km) +252m 4:48 / km
ahr:143 max:163 shoes: NB 690 AT

Chilled rivelin with joe.

Wednesday Nov 22 #

8 AM

Strength and conditoning 1:00:00 [2]

Good reading from the testing, much more power generated.
2 PM

Running 31:56 intensity: (4:05 @1) + (10:08 @2) + (17:14 @3) + (29 @4) 6.64 km (4:49 / km) +101m 4:28 / km
ahr:145 max:166 shoes: Adidas Supernova Glide Boost 8

Easy day after track to prevent any bad reaction from my knee! Guts were horrible.

Tuesday Nov 21 #

5 PM

Running 24:47 [2] 5.54 km (4:28 / km) +26m 4:22 / km
shoes: Adidas Supernova Glide Boost 8

Running 13:43 intensity: (5 @1) + (18 @2) + (2:13 @3) + (2:03 @4) + (9:04 @5) 4.03 km (3:24 / km) +2m 3:24 / km
ahr:177 max:190 shoes: Nike Air Zoom Streak 5

Back on the track. Mile tempo then 2x600(100), 400(200). Decent enough pace but a bit of a stiff knee on the second 600 so binned it off to be safe.

Monday Nov 20 #

3 PM

Running 48:39 intensity: (2:19 @1) + (10:52 @2) + (21:10 @3) + (13:41 @4) + (37 @5) 9.86 km (4:56 / km) +239m 4:24 / km
ahr:157 max:182 shoes: NB 690 AT

Easy standard with steady climbs to start the week, feeling really good.
5 PM

Strength and conditoning 55:00 [2]

In reality I've had a pretty tough few months since jwoc really with a bit of a lack of purpose and just general other stuff. Think I'm back on track now though, starting to get back to wanting to train.
6 PM

Running 10:00 [1] 2.0 km (5:00 / km) +60m 4:21 / km
shoes: NB Vazee Rush V2

To and from the gym a couple of times.

Sunday Nov 19 #

9 AM

Running 14:40 intensity: (47 @1) + (11:22 @2) + (2:31 @3) 3.19 km (4:36 / km)
ahr:143 max:154

12 PM

Running 1:20:31 intensity: (1:25 @1) + (6:15 @2) + (31:33 @3) + (30:01 @4) + (11:17 @5) 10.47 km (7:41 / km) +623m 5:56 / km
ahr:165 max:183 shoes: Inov8 X-Talon 212 (s17)

Control colecting for the Peak Raid at Glossop. Really tough with a lot of climb, no paths, and boggy/cold/wet conditions. Enjoyed myself though, chugging on the climbs and rough stuff as expecting not being used to it now but happy to have ran in terrain for 80 mins. Knee a little stiff at the end but nothing unexpected, good week of building done.

Saturday Nov 18 #

Note
(rest day)

Would have gotten very easy for me to get carried away so having a day off before collecting controls at the Peak Raid tomorrow. Also let's me finish off an assignment for monday and be cautious with the knee so not a bad thing.

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Orienteer at the University of Sheffield



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