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Training Log Archive: Rich

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m
Running	17	13:46:10	60.61		97.54		1755
Cross Training	5	6:00:00	3.48		5.6		280
Strength and Conditioning	8	5:15:00
Orienteering	5	3:47:53	21.3	(10:42)	34.28	(6:39)	640	77 /	98c	78%
Flexibility	1	15:00
Total	24	29:04:03	85.39		137.42		2675	77 /	98c	78%
[1-5]	24	28:49:03

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Friday Oct 31, 2008 #

Note
(rest day)

Off to EMJOS training and Nov Classic first thing in the morning. Not time for any training today anyway.

Thursday Oct 30, 2008 #

Strength and Conditioning 50:00 [4]
shoes: Asics

NOC circuits

Running intervals 15:00 [5] 2.2 km (6:49 / km) +50m 6:07 / km
shoes: Asics

Inspired by JTs recent session with a little time before NOC circuits started I did a short interval session. Roughly 2 lamp posts on and 1 off, though some of the lamp posts were far apart and some rather close together, where that happened I did three (generally with the third one being miles away). Quite a tough little session.

C • Great session, really easy ... 2

Running warm up/down 25:00 [1] 2.0 km (12:30 / km) +15m 12:03 / km

Steady jogging drills and dynamic stretching for 5 mins before the intervals then some further warm up before circuits. Ended with the normal static stretching; nice relaxing finish.

Wednesday Oct 29, 2008 #

Cross Training (Football) 1:00:00 [3]
shoes: Asics

7 a side with work. 8-1 Win.

Strength and Conditioning 15:00 [2]

Tuesday Oct 28, 2008 #

Running intervals 30:00 [5] 6.4 km (4:41 / km) +150m 4:12 / km
shoes: Asics

Notts AC Intervals at Nottingham Uni

Standard session -
2.8km with 50m climb x1 with 90s rest
800m with 25m climb x4 with 60s rest

10.26
2.37
2.32
2.35
2.32

Very dissapointed with the first rep time. 16s slower than last time and 50s slower than I was running at a similar time last year. Still the 800's are improving so maybe I didn't push hard enough in the first rep. Was feeling quite stiff after the 2.8km, need to make sure I do more stretching.

Running warm up/down 45:00 [1] 3.0 km (15:00 / km) +50m 13:51 / km
shoes: Asics

WU - Jogging and drill, dynamic stretching (25mins)
WD - Steady jog and static stretching (20mins)

Monday Oct 27, 2008 #

Note
(rest day)

Was originally planning on doing a short run, but it was freezing out so thought I would do a circuit session inside instead. By the time I had made dinner, sorted out all the washing, cleaned the oven and done some of the planning for the EMJOS training this w/e it was 11pm so no training. Bloody work gets in the way.

Sunday Oct 26, 2008 #

Orienteering race 50:17 [5] *** 7.78 km (6:28 / km) +150m 5:54 / km
spiked:24/30c shoes: Inov8 Flyroc 310

Brown course at Shoal Hill (WCH).

Pretty poor early on though the map certainly didn't help. Not running as well as last week, probably due to the tight legs from yesterdays intervals.

Orienteering 20:00 [3] *** 3.0 km (6:40 / km) +50m 6:09 / km
spiked:7/9c shoes: Inov8 Flyroc 310

Went round the first 10 controls (excluding No.1) to work out how and why I went wrong particularly control 5 and control 9 where I lost 3mins. I should have used my compass more accurately on both these legs to spike the control, the map was not great around either of them and counldn't be relied on.

Running 30:00 [2] 3.0 km (10:00 / km)
shoes: Inov8 Flyroc 310

C • Map 2

Saturday Oct 25, 2008 #

Running intervals (Hills) 50:00 [5] 4.0 km (12:30 / km) +300m 9:05 / km
shoes: Asics

On the local pit tip.

4 seperate paths up the hill of varying steepness.

9 reps of varying length up each hill (stacked to drains as before).

Running warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: Asics

Friday Oct 24, 2008 #

Note
(rest day)

Thursday Oct 23, 2008 #

Strength and Conditioning 35:00 [4]
shoes: Asics

NOC Circuit training

Running warm up/down 20:00 [1]

Warm up - jogging, dynamic stretching

Warm down - Stretching

Wednesday Oct 22, 2008 #

Cross Training (Football) 1:00:00 [2]
shoes: Asics

8 a side this week, which unfortunately means less running generally but on the side with many of the lazy buggers so ended up doing a fair bit of running to make up for them. Got a couple of knocks on the right leg but just a bit of dead leg. Bruised thumb as well for some reason. Anyway the opposition took a battering and became demorolised; lost count of the score something like 10-2 to us though.

Tuesday Oct 21, 2008 #

Running intervals 40:00 [4] 6.0 km (6:40 / km)

Interval Training with Sutton Harriers AC.

First time I joined them on a Tuesday. The session was 6 x 1km with 90s rest after each. I was easily the quickest there and got a little lost on the first rep as I didn't know where to finish. I then started getting stomach pains. This combined with stiff calfs from Sunday meant I didn't puch as hard as I would normally so was only 4 intensity.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km) +20m 6:33 / km
shoes: Asics

Steady run to the Ashfield School for training then to the start of the session including some drills. Reverse on way home and including some stretching.

Monday Oct 20, 2008 #

Strength and Conditioning 40:00 [2]

Wii fit. Mostly strength and yoga exercises.

C • Not cool. 1

Sunday Oct 19, 2008 #

Event: Compass Sport Cup Final

Running warm up/down 40:00 [1] 3.0 km (13:20 / km)
shoes: Inov8 Flyroc 310

Warm up dynamic stretching etc prior to race and a nice steady warm down jog afterwards. Did 20mins of stretching when I got home also as I was feeling tight, particularly the hamstrings and calfs; this isn't included in the time.

Orienteering race 52:52 [5] 10.1 km (5:14 / km) +150m 4:52 / km
spiked:27/30c shoes: Inov8 Flyroc 310

A good race today and was puching hard. Made a 45s mistake at number 2 but pulled it together well. Also lost around 40s on number 27 as I got caugt in the green shortly after leaving the control and having not planned the leg properly due to chasing OJ. Just the odd second here and there particularly around thickets other than that.

Note

I feel like the training is really doing some good now even though it doesn't seam like it during the Notts AC intervals (still getting thrashed). If I can keep this up though and stay injury free I can hopefully do quite well next season.

C • Aye stick in 1

Brown - Splits

Saturday Oct 18, 2008 #

Note
(rest day)

Get myself ready for the big race tomorrow!

Friday Oct 17, 2008 #

Running 25:00 [3] 4.5 km (5:33 / km) +120m 4:54 / km
shoes: Inov8 Flyroc 310

Short steady run on the pit tip.

Strength and Conditioning 30:00 [2]

Half an hour on Wii Fit. It's actually quite hard work particularly the balance and strength stuff.

Thursday Oct 16, 2008 #

Running 35:00 [4] 4.0 km (8:45 / km) +150m 7:22 / km
shoes: Inov8 Flyroc 310

Pre-circuits training run. Shadowing JT on a control pick on the hills. Got pretty dark towards the end. Will need a head torch if doing this is future weeks.

Strength and Conditioning (Circuits) 50:00 [4]
shoes: Asics

NOC Circuits

3 x 14 stations; 45s at each 15s recovery jog lap of hall to next station.

~3min recovery between each set.

Flexibility 15:00 [0]
shoes: Asics

Stretching session at the end of circuits.

Wednesday Oct 15, 2008 #

Running 50:00 [3] 11.2 km (4:28 / km) +100m 4:16 / km
shoes: Inov8 Flyroc 310

General run from home to Amy's friends then a lift back home. Used the grass verges as much as I could.

Tuesday Oct 14, 2008 #

Running intervals 30:00 [5] 6.4 km (4:41 / km) +100m 4:21 / km
shoes: Asics

Notts AC Training

1 x 2.8km rep - 10:10

4 x 800m reps: 2:38; 2:37; 2:38; 2:31

Running warm up/down 40:00 [1] 4.0 km (10:00 / km) +30m 9:38 / km
shoes: Asics

General warm up with drills. Steady jog warm down and some stretching.

Monday Oct 13, 2008 #

Note
(rest day)

Ok I've been a bit slack the last few days. Well it gives my ankle a little time to recover slightly and its CS cup final next week! Notts burn up session tomorrow!

Sunday Oct 12, 2008 #

Cross Training (Hill Walking) 2:00:00 [1] 5.6 km (21:26 / km) +280m 17:09 / km

Nice steady walk with Amy in the Peak District. Ached far more afterwards than I would if I had run it. Ankles and hips very sore from the steep inclines and declines.

Saturday Oct 11, 2008 #

Running hills 50:00 [5] 2.5 km (20:00 / km) +300m 12:30 / km
shoes: Inov8 Flyroc 310

Sutton Harrier AC training

5 seperate hills of varying steepness - 5 x 25s efforts up each and recovery back down.

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 Flyroc 310

General warm up and down with dynamic stretching.

Orienteering 20:00 [2] 2.5 km (8:00 / km) +20m 7:42 / km
shoes: Inov8 Flyroc 310

Help collected controls after the Schools Score Champs at Sherwood Pines.

Friday Oct 10, 2008 #

Note
(rest day)

Might have a nice session of the Wii later. Wii sports boxing and tennis is anything but a rest though.

C • Wii?!!! 1

Thursday Oct 9, 2008 #

Orienteering 30:00 [2] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: Inov8 Flyroc 310

Nice bumble round Bramcote Hills with a map before circuits.

Strength and Conditioning (Circuits) 50:00 [4]
shoes: Asics

The NOC legendary circuit session.

3 x 14 exercises each effort of 45s. One sprint/run/jog lap of the sports hall between each exercise.

Rest period between each set of approximately 5 minutes.

Running warm up/down 20:00 [1]
shoes: Asics

Warm inc dynamic stretching prior to circuits. Nice static stretching session to finish off the circuits.

Wednesday Oct 8, 2008 #

Cross Training (Football) 1:00:00 [2]
shoes: Asics

5 a side tonight. No idea what the score was. Think we won though.

Tuesday Oct 7, 2008 #

Running warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: Asics

Shorter warm up than normal as it pissed it down just as I was getting out of the car. Took cover and started warm up after the rain slowed. The standard jogging sprints and dynamic stretching.

Steady jog with some stretches to finish.

Running intervals 30:00 [5] 6.4 km (4:41 / km)
shoes: Asics

Notts AC interval session

Another burn up session on the banks of the Trent.
4 x ~1mile reps with 1:30-2:00min recovery.

Times were approx:

5:00
5:23 (moved up a group after the first rep so got less recovery time ~1min)
5:11
5:20

Even Andy Powell put in an appearance tonight!

C • Powell?? 10

Monday Oct 6, 2008 #

Running 31:10 [2] 4.0 mi (7:48 / mi) +20m 7:40 / mi
(injured) shoes: Asics

Steady run from work in Nottingham to Beeston for a lift home with Amy.

Running warm up/down 10:00 [1]
(injured) shoes: Asics

Steady jog to finish followed by stretching.

Sunday Oct 5, 2008 #

Orienteering race 54:44 [5] *** 7.9 km (6:56 / km) +170m 6:15 / km
spiked:19/29c (injured) shoes: Inov8 Flyroc 310

Nice run around Treeton just south of Sheffield. It was little rough in places but fairly pleasant.

My race was fairly ragged. My concentration was pretty good, didn't suffer any big distractions and generally had decent plans. Occassionally my visualisation and frequently my distance judgement were letting me down though. These are the two things I think suffer most through lack of practice. Need to focus on these in the next race.

Looking at the splits I lost about 5mins, but won by 2 1/2mins; what were the others playing at!

C • maybe... 2

Running 30:00 [1] 2.0 km (15:00 / km) +30m 13:57 / km
shoes: Inov8 Flyroc 310

General warm up and down with stretching. Feeling achey due to yesterday hills so needed the stretching.

Note
(injured)

Ankle not a problem today but no sign of the swelling subsiding.

Saturday Oct 4, 2008 #

Running hills (Intervals) 40:00 [5] 3.0 km (13:20 / km) +300m 8:53 / km
(injured) shoes: Inov8 Flyroc 310

Hill reps on the local pit tip.

3 x Start at bottom of hill then sprint to 1st drainage channel; slow back down; 2nd drainage channel; slow back down; then the 3rd and slow back down.

3 different hills of varying steepness, so 27 reps total.

Ankle still swollen, not good!

C • good effort 1

Running warm up/down 30:00 [1] 4.0 km (7:30 / km) +20m 7:19 / km
shoes: Inov8 Flyroc 310

Normal warm up routine, with a fairly long steady run (~3km) to warm down.

Note
(injured)

The ankle is as swollen this evening as it has been for months. There is no pain; not even during exercise. However, I can feel the swelling and it is a little achey. Never had an injury any thing like this bad before. Does any one have any advice? Is training on it likely to be damaging it particularly and how much training is sensible? I last went to the physios around 6 weeks ago who gave me the go ahead to slowly increase the training from the occassional run on hard surfaces (1/2 times a week) I had been doing.

Friday Oct 3, 2008 #

Note
(injured) (rest day)

No training today. Hopefully rest up the ankle; still swollen though.

Thursday Oct 2, 2008 #

Strength and Conditioning (Circuits) 45:00 [2]
(injured)

45second on 15s off.

20 exercises including crunches, lunges, press ups, back extentions and the plank.

2 sets with 5min rest in between.

Ankle still quite swollen so need to take a couple of days off running. still no pain though.

Wednesday Oct 1, 2008 #

Cross Training (Football) 1:00:00 [2]
(injured) shoes: Asics

7 a side with work. 5-3 victory!

My ankle was a liitle swollen after yesterdays intervals; this f@#&1*g injury! No pain just swelling, though it feels abit of a mess in there. No pain during the game but iced it afterwards anyway. This seamed to reduce the swelling slightly.

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