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Training Log Archive: Rich

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Running39 25:13:51 201.92(7:30) 324.96(4:40) 2666
  Orienteering3 6:35:27 41.89(9:26) 67.41(5:52) 208413 /15c86%
  Strength and Conditioning7 4:37:13 4.07 6.54 3
  Cross Training1 40:04 4.27(9:22) 6.88(5:49)
  Total47 37:06:35 252.15 405.8 475313 /15c86%
  [1-5]47 37:04:57

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Sunday Nov 30, 2014 #

9 AM

Orienteering race 2:58:47 intensity: (1:49 @1) + (8:49 @2) + (1:57:24 @3) + (50:45 @4) ** 30.27 km (5:54 / km) +741m 5:16 / km
ahr:154 max:169 spiked:13/15c shoes: Inov8 X Talon 212 (4)

Peak Raid 3 (3 of 4) @ Totley

Very pleasant weather for this. Easy out the start and took 30s or so to decide on the route to start. After the first couple had decided on full route and went into cruise mode. Slow to 9 from 8, would have been much better sticking to the paths as the marsh was very tough. Caught sight of Alex and Mark in the distance heading into 4 as I left the path but took 20mins or more to reign them in. Quick chat in passing informed me Mike S and Nails were both running and the competitive side in me took over and increased the pace a bit from here to Stanage edge and down through the west side of Burbage.

Hit Big Moor with 4 controls and an hour left. Thought I should be fine for time but knew I had the slog across Big Moor. Time seemed to dissappear from this point and before I knew it there was only 10mins left as I hit the last control, after losing ~30s hear and 2mins at the previous one. It was therefore a much harder push to get back within 3hours than I had hoped but was able to slo in the last 500m of so. Max points and the only one to do so. Looking at the map after I think I took the best route again.

Saturday Nov 29, 2014 #

4 PM

Running intervals 1:03:30 intensity: (11:30 @1) + (22:12 @2) + (5:54 @3) + (23:54 @4) 14.91 km (4:15 / km) +12m 4:14 / km
ahr:145 max:172 shoes: Adidas Adizero Adios Boost (2)

4 x 2km Threshold with 2min jogs around the res with head torch.

Friday Nov 28, 2014 #

6 AM

Strength and Conditioning 41:48 intensity: (30:36 @1) + (10:27 @2) + (45 @3) 3.89 km (10:45 / km)
ahr:117 max:145 shoes: Inov8 F-lite 195

7 AM

Running 24:06 intensity: (2:02 @1) + (7:12 @2) + (14:52 @3) 5.11 km (4:43 / km) +47m 4:30 / km
ahr:143 max:157 shoes: Sketchers Go Run 2

5 PM

Running 1:28 intensity: (3 @0) + (9 @1) + (8 @2) + (1:08 @3) 0.28 km (5:17 / km)
ahr:147 max:155 shoes: Sketchers Go Run 2

Running 41:09 intensity: (27 @1) + (12:19 @2) + (28:23 @3) 8.82 km (4:40 / km) +63m 4:30 / km
ahr:146 max:157 shoes: Sketchers Go Run 2

Thursday Nov 27, 2014 #

7 AM

Running 23:37 intensity: (6 @0) + (1:08 @1) + (8:28 @2) + (13:55 @3) 4.9 km (4:49 / km) +45m 4:36 / km
ahr:143 max:153 shoes: Nike Fusion Trail

5 PM

Running 45:40 intensity: (1:27 @0) + (1:14 @1) + (22:49 @2) + (20:10 @3) 9.47 km (4:49 / km) +188m 4:23 / km
ahr:142 max:153 shoes: Nike Fusion Trail

Planned a T session but was far too tired from work and lack of sleep. Compromised with myself that I would do an extended HFW.

Wednesday Nov 26, 2014 #

6 AM

Strength and Conditioning 39:19 intensity: (26:24 @1) + (11:53 @2) + (1:02 @3) 2.65 km (14:49 / km)
ahr:118 max:150 shoes: Inov8 F-lite 195

7 AM

Running 24:25 intensity: (1:41 @1) + (12:19 @2) + (10:25 @3) 5.06 km (4:49 / km) +47m 4:37 / km
ahr:140 max:152 shoes: Sketchers Go Run 2

5 PM

Running 1:41 intensity: (39 @1) + (1:02 @2) 0.37 km (4:35 / km)
ahr:125 max:141 shoes: Sketchers Go Run 2

Running 55:45 intensity: (2:19 @1) + (27:42 @2) + (25:44 @3) 11.61 km (4:48 / km) +100m 4:36 / km
ahr:142 max:153 shoes: Sketchers Go Run 2

Tuesday Nov 25, 2014 #

7 AM

Running 9:17 intensity: (52 @1) + (1:15 @2) + (2:44 @3) + (4:26 @4) 2.26 km (4:06 / km) +28m 3:52 / km
ahr:150 max:164 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running 1:17 [1] 0.23 km (5:32 / km)
ahr:98 max:128 shoes: Adidas Adizero Adios Boost (2)

Running warm up/down 18:52 intensity: (5:46 @1) + (6:33 @2) + (6:22 @3) + (11 @4) 4.0 km (4:43 / km) +21m 4:36 / km
ahr:135 max:160 shoes: Adidas Adizero Adios Boost (2)

Running intervals 29:08 intensity: (2:11 @1) + (3:39 @2) + (4:30 @3) + (12:18 @4) + (6:30 @5) 6.72 km (4:20 / km) +1m 4:20 / km
ahr:160 max:177 shoes: Adidas Adizero Adios Boost (2)

Harriers Session

8 x 800m Threshold with 75s recoveries. Hitting ~2:30-2:34. All good, calf and Achilles behaved.

Running warm up/down 18:20 intensity: (2:10 @1) + (14:46 @2) + (1:24 @3) 3.9 km (4:42 / km)
ahr:136 max:148 shoes: Adidas Adizero Adios Boost (2)

Saturday Nov 22, 2014 #

4 PM

Running 35:18 intensity: (13:15 @1) + (17:33 @2) + (2:44 @3) + (1:46 @4) 7.45 km (4:44 / km) +50m 4:35 / km
ahr:132 max:161 shoes: Sketchers Go Run 2

Thursday Nov 20, 2014 #

7 AM

Running 27:22 intensity: (7:18 @1) + (15:38 @2) + (2:12 @3) + (2:14 @4) 5.08 km (5:23 / km) +26m 5:15 / km
ahr:133 max:169 shoes: Sketchers Go Run 2

5 PM

Running tempo 50:16 intensity: (3:10 @1) + (14:32 @2) + (9:36 @3) + (18:58 @4) + (4:00 @5) 12.6 km (3:59 / km) +12m 3:58 / km
ahr:151 max:178 shoes: Sketchers Go Run 2

Wednesday Nov 19, 2014 #

6 AM

Strength and Conditioning 38:13 intensity: (29:36 @1) + (8:03 @2) + (34 @3) +3m
ahr:114 max:145 shoes: Inov8 F-lite 195

7 AM

Running 22:27 intensity: (59 @1) + (12:45 @2) + (8:43 @3) 5.01 km (4:29 / km) +54m 4:15 / km
ahr:141 max:152 shoes: Sketchers Go Run 2

12 PM

Running 43:09 intensity: (1:10 @1) + (33:20 @2) + (3:25 @3) + (5:09 @4) + (5 @5) 9.94 km (4:20 / km) +6m 4:20 / km
ahr:141 max:175 shoes: Sketchers Go Run 2

5 PM

Running 27:46 intensity: (12:58 @1) + (12:36 @2) + (1:23 @3) + (49 @4) 5.2 km (5:20 / km) +190m 4:31 / km
ahr:129 max:168 shoes: Nike Fusion Trail

Tuesday Nov 18, 2014 #

6 AM

Running 1:04:59 intensity: (1 @0) + (5:02 @1) + (41:31 @2) + (18:25 @3) 13.82 km (4:42 / km) +80m 4:34 / km
ahr:138 max:153 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running warm up/down 19:52 intensity: (2:11 @1) + (15:48 @2) + (1:53 @3) 4.16 km (4:46 / km) +21m 4:39 / km
ahr:135 max:153 shoes: Adidas Adizero Adios Boost (2)

Running intervals 20:44 intensity: (3:48 @1) + (2:22 @2) + (4:47 @3) + (8:47 @4) + (1:00 @5) 4.58 km (4:31 / km) +1m 4:31 / km
ahr:151 max:175 shoes: Adidas Adizero Adios Boost (2)

Running warm up/down 19:03 intensity: (4:48 @1) + (14:15 @2) 3.92 km (4:51 / km)
ahr:130 max:141 shoes: Adidas Adizero Adios Boost (2)

Monday Nov 17, 2014 #

3 PM

Running 1:04:14 intensity: (3:49 @1) + (58:16 @2) + (2:09 @3) 12.67 km (5:04 / km) +121m 4:50 / km
ahr:135 max:147 shoes: Inov8 Trailroc 245

Sunday Nov 16, 2014 #

9 AM

Orienteering long 2:49:32 intensity: (2:05 @1) + (13:07 @2) + (1:43:52 @3) + (50:28 @4) 26.5 km (6:24 / km) +1200m 5:13 / km
ahr:154 max:170 shoes: Inov8 X Talon 212 (4)

Saturday Nov 15, 2014 #

10 AM

Running 1:02:29 intensity: (1 @0) + (2:35 @1) + (36:01 @2) + (19:29 @3) + (4:23 @4) 11.89 km (5:15 / km) +100m 5:03 / km
ahr:142 max:165 shoes: Nike Fusion Trail

Friday Nov 14, 2014 #

6 AM

Strength and Conditioning 40:56 intensity: (27:19 @1) + (13:16 @2) + (21 @3)
ahr:112 max:149 shoes: Adidas Adizero Adios Boost (2)

12 PM

Running 44:21 intensity: (1:06 @1) + (47 @2) + (15:29 @3) + (26:59 @4) 11.64 km (3:49 / km) +6m 3:48 / km
ahr:157 max:167 shoes: Adidas Adizero Adios Boost (2)

Thursday Nov 13, 2014 #

7 AM

Running 31:30 intensity: (1:39 @1) + (5:17 @2) + (24:34 @3) 6.95 km (4:32 / km) +30m 4:26 / km
ahr:144 max:155 shoes: Adidas Adizero Adios Boost (2)

6 PM

Running 47:30 intensity: (3:06 @1) + (18:34 @2) + (13:40 @3) + (11:36 @4) + (34 @5) 10.92 km (4:21 / km) +96m 4:10 / km
ahr:147 max:176 shoes: Adidas Adizero Adios Boost (2)

Tuesday Nov 11, 2014 #

6 AM

Running 29:03 intensity: (1:15 @1) + (27:17 @2) + (31 @3) 5.87 km (4:57 / km) +12m 4:54 / km
ahr:135 max:146 shoes: Sketchers Go Run 2

Round the res.
6 PM

Running warm up/down 10:54 intensity: (1:38 @1) + (6:17 @2) + (2:59 @3) 2.29 km (4:45 / km) +2m 4:44 / km
ahr:136 max:152 shoes: Sketchers Go Run 2

Running intervals 19:50 intensity: (13 @1) + (1:05 @2) + (7:06 @3) + (11:26 @4) 4.38 km (4:32 / km) +1m 4:32 / km
ahr:159 max:172 shoes: Sketchers Go Run 2

Running warm up/down 11:05 intensity: (2:18 @1) + (8:47 @2) 2.12 km (5:13 / km) +1m 5:13 / km
ahr:132 max:142 shoes: Sketchers Go Run 2

Monday Nov 10, 2014 #

6 AM

Strength and Conditioning 40:57 intensity: (35:13 @1) + (5:44 @2)
ahr:109 max:139 shoes: Inov8 F-lite 195

Running 24:20 intensity: (2:12 @1) + (14:22 @2) + (7:46 @3) 5.04 km (4:50 / km) +26m 4:43 / km
ahr:138 max:151 shoes: Adidas Adizero Adios Boost (2)

ITW
12 PM

Running 34:07 intensity: (44 @1) + (18:21 @2) + (13:02 @3) + (2:00 @5) 7.47 km (4:34 / km) +26m 4:29 / km
ahr:146 max:174 shoes: Adidas Adizero Adios Boost (2)

Jog out to the embankment with a few short sprints on the grass.
5 PM

Running 54:54 intensity: (3:09 @1) + (38:03 @2) + (13:42 @3) 11.78 km (4:40 / km) +238m 4:14 / km
ahr:139 max:157 shoes: Adidas Adizero Adios Boost (2)

Sunday Nov 9, 2014 #

12 PM

Running warm up/down 10:35 intensity: (4:15 @1) + (6:13 @2) + (7 @3) 2.01 km (5:16 / km) +2m 5:14 / km
ahr:125 max:144 shoes: Sketchers Go Run 2

Orienteering race 47:08 intensity: (27 @1) + (7 @2) + (1:17 @3) + (45:17 @4) 10.65 km (4:26 / km) +143m 4:09 / km
ahr:165 max:173 shoes: Inov8 X Talon 212 (4)

Loughborough Uni Urban

Quite enjoyed it; while not having massively taxing route choice, as with the sprints, keeping your head was important around the student blocks. Decent run technically though feeling heavy legged around the middle section but once in the woodland section felt better again.

Running warm up/down 12:44 intensity: (11:09 @1) + (1:35 @2) 2.05 km (6:13 / km) +16m 5:59 / km
ahr:122 max:137 shoes: Sketchers Go Run 2

Saturday Nov 8, 2014 #

10 AM

Running 1:09:32 intensity: (1:04 @1) + (25:49 @2) + (42:33 @3) + (6 @4) 14.72 km (4:43 / km) +131m 4:31 / km
ahr:145 max:159 shoes: Nike Fusion Trail

Up the trial to Brierley Forest Park in the pissing rain. Actual enjoyed the rain though.

Friday Nov 7, 2014 #

6 AM

Strength and Conditioning 37:03 intensity: (29:54 @1) + (5:58 @2) + (1:11 @3)
ahr:115 max:147 shoes: Inov8 F-lite 195

Running 22:47 intensity: (59 @1) + (2:08 @2) + (12:37 @3) + (7:03 @4) 5.07 km (4:30 / km) +44m 4:19 / km
ahr:152 max:163

Thursday Nov 6, 2014 #

12 PM

Running 32:32 intensity: (27:32 @2) + (5:00 @3) 6.95 km (4:41 / km)
shoes: Inov8 Road-X 233

Run with work mates around the embankment. A few strides along the embankment with Matt (similar standard) and looping back to regroup. Good to be running with others for a change. Forgot to save data from last night so data is all lumped into last nights run.

Calves feeling much better by lunch, were pretty tight first thing this morning so need to be careful and keep up the stretching.
6 PM

Cross Training 40:04 intensity: (2:47 @1) + (37:17 @2) 6.88 km (5:49 / km)
ahr:133 max:142 shoes: Sketchers Go Run 2

Wednesday Nov 5, 2014 #

7 AM

Running 23:08 intensity: (2:33 @1) + (3:20 @2) + (13:27 @3) + (3:48 @4) 5.09 km (4:32 / km) +54m 4:19 / km
ahr:147 max:165 shoes: Nike Fusion Trail

5 PM

Running 25:23 [2] 5.2 km (4:53 / km) +223m 4:01 / km
ahr:138 max:153 shoes: Nike Fusion Trail

Home from Kirkby Station. Over the hill with a brief stop to watch all the fireworks going off down the Maun Valley.

Tuesday Nov 4, 2014 #

7 AM

Running 23:52 intensity: (2:23 @1) + (4:09 @2) + (17:20 @3) 5.03 km (4:45 / km) +54m 4:30 / km
ahr:143 max:154 shoes: Sketchers Go Run 2

ITW
5 PM

Running 25:24 intensity: (4:20 @1) + (18:25 @2) + (2:39 @3) 5.14 km (4:56 / km) +167m 4:15 / km
ahr:134 max:153

Monday Nov 3, 2014 #

6 AM

Strength and Conditioning 38:57 intensity: (37:30 @1) + (1:27 @2)
ahr:105 max:133 shoes: Inov8 F-lite 195

Getting back into the morning circuits.
12 PM

Running 16:18 intensity: (4:15 @1) + (8:39 @2) + (3:24 @3) 3.48 km (4:41 / km) +55m 4:20 / km
ahr:134 max:156 shoes: Nike Fusion Trail

Jog to physio appointment and back. Green light to properly return and slowly up training. Full strength all but returned now.
5 PM

Running 23:02 intensity: (2:49 @1) + (3:18 @2) + (14:32 @3) + (2:23 @4) 5.29 km (4:21 / km) +66m 4:06 / km
ahr:145 max:163 shoes: Nike Fusion Trail

From Newstead station to pick up the car from Kirkby Station.

Sunday Nov 2, 2014 #

12 PM

Running 1:01:47 intensity: (1:57 @1) + (23:32 @2) + (35:25 @3) + (53 @4) 13.77 km (4:29 / km) +158m 4:15 / km
ahr:144 max:160 shoes: Sketchers Go Run 2

A bit longer again and included more road and hills. Slight tightness right at the end but didn't feel like the injury point.

Saturday Nov 1, 2014 #

8 AM

Running 43:19 intensity: (3:04 @1) + (35:25 @2) + (4:50 @3) 8.73 km (4:58 / km) +45m 4:50 / km
ahr:136 max:150 shoes: Inov8 Trailroc 245

Similar to yesterday but a bit longer. All good.

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