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Training Log Archive: Rich

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Running30 17:16:13 137.32(7:33) 221.0(4:41) 1961
  Orienteering5 4:14:35 28.31(9:00) 45.56(5:35) 622100 /110c90%
  Strength and Conditioning2 1:15:00
  Running Drills1 6:59 0.48(14:28) 0.78(8:59)
  Total31 22:52:47 166.11 267.33 2583100 /110c90%
  [1-5]31 22:41:50
averages - sleep:6.9 weight:66.1kg

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Wednesday Apr 30, 2014 #

6 AM

Running 38:55 intensity: (8:36 @2) + (29:47 @3) + (32 @4) 8.33 km (4:40 / km) +46m 4:33 / km
ahr:148 max:163 slept:7.25 weight:65.8kg shoes: Adidas Adizero Adios 2 (2)

Still sore/swellen glands in my neck but otherwise fine.
5 PM

Running 47:27 intensity: (34:36 @2) + (12:51 @3) 9.85 km (4:49 / km) +277m 4:13 / km
ahr:144 max:163 shoes: Adidas Adizero Adios 2 (2)

Trail run home from Newstead. Got a good soaking in the last 15mins.

Tuesday Apr 29, 2014 #

6 AM

Running 43:38 intensity: (47 @1) + (12:57 @2) + (29:54 @3) 8.8 km (4:58 / km) +50m 4:49 / km
ahr:142 max:153 slept:7.25 weight:65.9kg shoes: Adidas Adizero Adios 2 (2)

Sutton Lawn loop then ITW.
5 PM

Running 9:52 [2] 2.02 km (4:54 / km) +176m 3:24 / km
ahr:140 max:144 shoes: Adidas Adizero Adios 2 (2)

HFW

Monday Apr 28, 2014 #

7 AM

Note
slept:7.0 weight:66.7kg (sick)

Still swollen glands in my neck but feeling generally much better otherwise.
12 PM

Running 25:16 intensity: (2:57 @1) + (20:17 @2) + (2:02 @3) 5.68 km (4:27 / km) +5m 4:26 / km
ahr:133 max:149 shoes: Adidas Adizero Adios 2 (2)

Lunch time jog.

Friday Apr 25, 2014 #

Note
(sick)

Thursday Apr 24, 2014 #

Note
(sick)

Wednesday Apr 23, 2014 #

Note
slept:4.0 (sick)

Picked up another virus. Chills, swollen glands, particularly in my neck, tired and achy. Sleep pretty badly too.

Tuesday Apr 22, 2014 #

5 PM

Running 46:51 [2] 9.6 km (4:53 / km) +57m 4:44 / km
ahr:134 max:149 shoes: Adidas Adizero Adios 2 (2)

Call last night that one of our engineers was ill so ended up covering site work in Wakefield for a couple of days. Post site work recovery run around Pugney's Country Park. Nice evening spoiled only by the flys in my eyes and slightly sore, ominus glands in my neck.

Monday Apr 21, 2014 #

9 AM

Running warm up/down 13:36 [1] 1.52 km (8:56 / km) +14m 8:33 / km
shoes: Inov8 X Talon 212 (4)

Orienteering race 49:02 [4] *** 7.34 km (6:41 / km) +168m 6:00 / km
shoes: Inov8 X Talon 212 (4)

JK Trophy - 1st Leg

A bit of a spirt out the start to get onto the nice path so as not to get stuck behind the masses. Then just settled in the pack after picking my route to 1 to take a good look at the map. People started peeling off and hesitating into 1 so a was a good boost to hit it first and confidently onto 2 and 3; where the gaffles converged and I found myself just behind Sander, for the thrid time and three days, and Murray. Not sure about the gaffling but ran my own race through the next loop and found myself just behind Sander and a little further behind Murray again at 7 with a small gap to the pack behind.

Decided to use the round option to 8 on the tracks rather than up and down through the quarries. Turned out to be some 45s slower as next sight of Sander was him way off in the distance and I merged with the chasing packed (couple of Belgians and a Birtwistle) as they climbed out the quarries.

Easy next few though tough heather, before missing the spectator control by the best part of a minute and making a spanner of myself. Caught by Todd Oaks and Jamie P at this point. Small hesitation on one control but otherwise clean to the end putting in what I had left to come in 4th.

Running warm up/down 14:52 [1] 2.29 km (6:30 / km) +42m 5:57 / km
shoes: Inov8 X Talon 212 (4)

Sunday Apr 20, 2014 #

2 PM

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: Inov8 X Talon 212 (4)

Orienteering race 1:42:03 [4] **** 18.0 km (5:40 / km) +200m 5:22 / km
spiked:26/31c shoes: Inov8 X Talon 212 (4)

Race of two halves really. Started hesitantly, not into the map scale and more concerned about whether I should have worn my cag from the start is it was pretty cold. After bumbling into one, 2 was fine but lost more time in the now thick fog at 3. 4 looked tricky so though I would decend to the pond and contour from there but couldn't pick out the features and it was very rough going underfoot; lots of hesitancy into the control. Lost more time on 7, silly mistake not picking out the additional depression but biggest mistake came at 10. No proper plan and everything looked the same coming down the hill. Best part of 3mins lost here. A little bit more time lost on 11 through a poor line in the middle section and spending too much time in the rough open.

caught by Poo Boy (3 mins) at 12, which I was slightly surprised at as I thought he would have passed me at 10. Took different lines to 13, me pretty straight, PB pussying out and going round the valley. Converged pretty much together. Sat in behind picking out the detail to 14. At this point it was feeling much more like the OMM than JK M21E Long at this point. here we caught sight of Jonny M (started 6mins before me) which was a bit of a confidence boost and we soon caught him.

Enjoyed the quarry section where I took the initiative and my gel. Started flagging a little across to 22 where I started flagging a little and lost map contact. Luckily Hector had caught me (dropped PB and JM by this point) and tucked in before I started picking out features to realise where we were and got the control ok. Started feeling a bit better down into the valley and was feeling strong up the hill to 26, helped by the fact I could see we were catching Sander. It was a case of legging it after sander and HH for the last few while keeping map contact. So, crap up to 12, but much better after and I think only HH was quicker in this 2nd half.



Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Inov8 X Talon 212 (4)

Saturday Apr 19, 2014 #

2 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +12m 4:54 / km
shoes: Inov8 X Talon 212 (4)

Orienteering race 33:12 [4] **** 6.3 km (5:16 / km) +150m 4:43 / km
spiked:22/24c shoes: Inov8 X Talon 212 (4)

JK Middle. M21E

Last time I ran here I did appallingly, so was determined to get it right this time. Just about made my start on time. 1 was tricky and was not into the map at this point and overshot losing ~45s. Steady to 2 taking in more detail than ideal but hit the control ok. Bearing to 3 and then 4 was looking easier and as I decended into it noticed Sander just leaving it (2min man). Good confidence boost at this stage. Gain on him into 5 and were then together to 6. We took slightly different lines and both missed 6 losing another 45s at which point we looked up the hill to see HH quickly decending into 6. Led the way to 7 and 8 then we took slightly different lines to 9; all offline. So there was some faffing before we hit this one. I drifted much too left on 10 meaning HH and Sander pulled a 15s or so gap which gradually grew over the next few controls before they were pretty much out of sight after 15. Was clean bar ~10s at 16 though.

4th on the day. Pretty happy with that though it was through technical performance rather than physical shape.

Running warm up/down 15:00 [1] 2.8 km (5:21 / km) +10m 5:16 / km
shoes: Inov8 X Talon 212 (4)

Friday Apr 18, 2014 #

Event: JK 2014
 
1 PM

Running 37:08 intensity: (8:07 @1) + (29:01 @2) 7.89 km (4:42 / km)
ahr:131 max:141 shoes: Adidas Adizero Adios 2 (2)

Thursday Apr 17, 2014 #

6 PM

Running 31:40 intensity: (6:00 @1) + (25:40 @2) 6.77 km (4:41 / km) +54m 4:30 / km
ahr:132 max:143 shoes: Adidas Adizero Adios 2 (2)

Wednesday Apr 16, 2014 #

6 AM

Running 37:23 intensity: (19:06 @2) + (18:17 @3) 7.76 km (4:49 / km) +54m 4:39 / km
ahr:142 max:154 shoes: Adidas Adizero Adios 2 (2)

12 PM

Running 30:32 intensity: (23:10 @2) + (7:22 @3) 6.61 km (4:37 / km) +16m 4:34 / km
ahr:139 max:148 slept:7.5 shoes: Adidas Adizero Adios 2 (2)

Easy lunch time jog out to the Embankment. Stopped off there for some drills along the astroturf cricket pitch.

Running Drills 6:59 intensity: (2:59 @1) + (4:00 @5) 0.78 km (8:59 / km)
shoes: Adidas Adizero Adios 2 (2)

5 PM

Running 10:36 [2] 1.94 km (5:27 / km) +14m 5:16 / km
ahr:138 max:142 shoes: Adidas Adizero Adios 2 (2)

Tuesday Apr 15, 2014 #

6 AM

Running 37:22 intensity: (28:15 @2) + (9:07 @3) 7.76 km (4:49 / km) +44m 4:41 / km
ahr:140 max:157 slept:7.5 shoes: Inov8 Road-X 255

Pleasant but chilly morning run. Luckily noticed the outdoor temperature as 1 degree C just before leaving home so grabbed hat and gloves which were needed.
6 PM

Running warm up/down 24:13 [2] 4.97 km (4:53 / km) +180m 4:08 / km
ahr:138 max:157 shoes: Inov8 Road-X 255

Running intervals 22:20 intensity: (7:47 @1) + (13:30 @4) + (1:03 @5) 6.03 km (3:42 / km) +2m 3:42 / km
ahr:158 max:172 shoes: Inov8 Road-X 255

Short track session. 4 x 1km threshold then two laps of jog bends and sprint the straights. Hard work and a wake up call as to where my fitness currently is. Running the T's in 3:16-3:26 not consistent and felt harder than it should. Wouldn't have managed any faster had I been running a 10km race so clearly lost a deal of fitness. It will come back quickly though.

Running warm up/down 13:56 intensity: (54 @1) + (13:02 @2) 2.76 km (5:03 / km)
ahr:133 max:140 shoes: Inov8 Road-X 255

Monday Apr 14, 2014 #

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 35:00 [2]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [2] 1.05 km (4:17 / km)

5 PM

Running 58:58 intensity: (4:52 @2) + (51:48 @3) + (2:18 @4) 13.25 km (4:27 / km) +172m 4:11 / km
ahr:148 max:162 shoes: Adidas Adizero Adios 2 (2)

Felt decent again, lovely the sun, so lengthened my planned run home from Newstead station. Could feel the endorphines, feeling psyched, want to remember how this feels and try and be in this place as much as possible.

Sunday Apr 13, 2014 #

1 PM

Orienteering 43:55 intensity: (5:00 @1) + (10:00 @2) + (18:55 @3) + (10:00 @4) ** 9.22 km (4:46 / km) +25m 4:42 / km
spiked:28/28c slept:7.5 shoes: Adidas Adizero Adios 2 (2)

Checking control locations at Newark. Lovely day, and what a difference a day makes. Felt really crap yesterday; really good today. Decent area for urban O. Would make a brilliant Sprint O area and the market square would make a great arena.

Saturday Apr 12, 2014 #

4 PM

Running 10:40 intensity: (5:25 @2) + (4:55 @3) + (20 @4) 2.09 km (5:07 / km) +30m 4:46 / km
ahr:142 max:163 slept:7.5 shoes: Inov8 Road-X 255

Originally hoped to get 90 mins in today but feeling heavily fatigued. Thought I'd give 30 mins ago but after a few seconds it was clear that wasn't going to happen. Short loop and back home.

Friday Apr 11, 2014 #

6 AM

Running 30:45 intensity: (5:10 @1) + (25:35 @2) 5.95 km (5:10 / km) +34m 5:02 / km
ahr:133 max:143 shoes: Inov8 Road-X 255

Thursday Apr 10, 2014 #

6 PM

Running warm up/down 9:37 [2] 2.04 km (4:43 / km) +5m 4:40 / km
ahr:139 max:148 shoes: Adidas Adizero Adios 2 (2)

Running intervals 21:06 intensity: (8:36 @1) + (12:30 @5) 6.3 km (3:21 / km)
ahr:153 max:171 shoes: Adidas Adizero Adios 2 (2)

A bit jaded today but went up to Harriers for a shorter session on the field. They were doing reps of 340m rep, 220m jog, 160m rep, 125m jog, which was ideal for something a bit faster but not too much impact on my calves which weren't great. Was doing them in around 1:07 & 0:31.

Running warm up/down 9:52 [2] 1.88 km (5:15 / km)
ahr:127 max:134 shoes: Adidas Adizero Adios 2 (2)

Wednesday Apr 9, 2014 #

1 PM

Running 48:59 intensity: (46:39 @3) + (2:20 @4) 11.8 km (4:09 / km) +7m 4:08 / km
ahr:153 max:164 shoes: Adidas Adizero Adios 2 (2)

Pleasant lunch time run down the Canal, along Thane Road and the Trent before picking up Nottingham canal back to the office.
5 PM

Running 33:29 intensity: (3:21 @2) + (30:08 @3) 6.8 km (4:55 / km) +196m 4:18 / km
ahr:147 max:164 shoes: Adidas Adizero Adios 2 (2)

Easy on the trails with packed rucksac back from Newstead Station.

Tuesday Apr 8, 2014 #

6 PM

Running warm up/down 4:47 [3] 1.08 km (4:25 / km) +5m 4:19 / km
ahr:148 max:163 shoes: Inov8 Road-X 255

Running intervals 28:38 intensity: (9:00 @0) + (19:38 @5) 7.6 km (3:46 / km) +2m 3:46 / km
ahr:156 max:177 shoes: Inov8 Road-X 255

First session back with the Harriers for quite a while. Went with the track group and did 10 x 600s with 1min recoveries. I did these at a 10km pace so as not to push it too much. This felt comfortably hard though still some fatigue/heaviness in my legs. Pleasant evening and good to be back. Things improving.

Running warm up/down 9:45 [2] 2.12 km (4:36 / km)
ahr:133 max:143 shoes: Inov8 Road-X 255

Monday Apr 7, 2014 #

12 PM

Running warm up/down 4:30 [3] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [3] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

6 PM

Running 53:16 intensity: (4:39 @2) + (45:08 @3) + (3:29 @4) 12.65 km (4:13 / km) +66m 4:06 / km
ahr:151 max:162 shoes: Adidas Adizero Adios 2 (2)

Evening cruise out to Kindgmill res, couple of laps and back via Sutton Lawn. Felt decent to start and a little harder after 35mins. Feeling mentally much better and enjoying running again. Hopefully I can keep this up and start to increase training over the coming weeks.

Sunday Apr 6, 2014 #

12 PM

Running warm up/down 14:06 intensity: (1:57 @0) + (52 @1) + (7:08 @2) + (3:45 @3) + (24 @4) 1.39 km (10:07 / km) +19m 9:29 / km
ahr:125 max:167 shoes: Inov8 ORoc 280 (2)

Orienteering race 26:23 intensity: (10:01 @4) + (16:22 @5) *** 4.7 km (5:37 / km) +79m 5:11 / km
ahr:174 max:180 spiked:24/27c shoes: Inov8 ORoc 280 (2)

EM Champs Brown course Middle at Grace Dieu (Cademan)

Small wobble on a short leg to number one but quickly corrected so only lost a few seconds. 2 & 3 were easy with 3 visible from ~300m away. Another small wobble to 4 (~15-20s) but really got into the map after this with minimal mistakes. Struggled with the running up the hill up to 8 but after this running started to feel a little better and was able to attack the terrain which was pleasing and enjoyable even through the crap stuff. A few seconds lost on 20 by crossing paths unwittingly and I think my route to 15 could have been better but otherwise a solid run with mistakes of less than 1 min. Retained my title comfortably - now 10 years unbeaten.

Running warm up/down 7:58 intensity: (1:27 @2) + (6:31 @3) 1.28 km (6:13 / km) +15m 5:52 / km
ahr:138 max:155 shoes: Inov8 ORoc 280 (2)

Saturday Apr 5, 2014 #

8 PM

Running 32:04 [2] 7.51 km (4:16 / km) +57m 4:07 / km
shoes: Adidas Adizero Adios 2 (2)

Easy evening run to drop some gels off at my Bro's ahead of his 1/2 marathon at Sheffield tomorrow. Nice to be out and pleasantly warm evening.

Wednesday Apr 2, 2014 #

5 PM

Running 1:07:43 [3] 14.64 km (4:38 / km) +214m 4:19 / km
shoes: Inov8 Road-X 255

Working down in Frimley and staying at Bagshot. Very pleasant run around Start Posts.

Tuesday Apr 1, 2014 #

12 PM

Running 32:53 intensity: (50 @1) + (22:04 @2) + (9:59 @3) 7.26 km (4:32 / km) +36m 4:25 / km
ahr:142 max:150 shoes: Inov8 Road-X 233

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