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Training Log Archive: Rich

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Running	15	16:22:44	105.42		169.66		1560
Strength and Conditioning	7	2:41:00
Cross Training	2	2:20:00
Orienteering	3	2:14:03	13.98	(9:35)	22.5	(5:57)	260	17 /	18c	94%
Total	20	23:37:47	119.4		192.16		1820	17 /	18c	94%

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Saturday Oct 31, 2009 #

Orienteering race 31:33 [5] 6.2 km (5:05 / km)
ahr:180 max:187 spiked:17/18c shoes: Asics

Oxford city race.

Pretty straight forward. Only time loss was a few seconds here and there spotting controls and nearly missing alleyways and about 10s by not noticing the pass through near the butterfly control on the two occassions. Finding the controls was pretty straight forward though.

Running much better so hopefully this is now an end to the numerous illnesses.

Running warm up/down 30:00 [1] 2.5 km (12:00 / km)

Men's Open - Splits

Friday Oct 30, 2009 #

Note
(rest day)

A well deserved rest day before this weeks races.

Thursday Oct 29, 2009 #

Strength and Conditioning 31:00 [1]
ahr:81 max:104

Core strength session

Running warm up/down 29:00 [2] 5.0 km (5:48 / km) +20m 5:41 / km
ahr:133 max:142 shoes: Asics

Ru/ jog to and from intervals as WU/WD

Running intervals 28:09 [4] 6.3 km (4:28 / km) +15m 4:25 / km
ahr:152 max:169 shoes: Asics

3 x 1 mile @ Threshold with 500m jogging recovery after each.

6:38; 6:34; 6:19

Wednesday Oct 28, 2009 #

Running long 2:02:00 [3] 22.26 km (5:29 / km) +250m 5:11 / km
ahr:143 max:159 shoes: Asics

Long steady run. Finished work early so ran from home and got into terrain through Thieves and Cauldwell Woods before it got dark. Much more enjoyable than running home from work.

Route: http://www.gmap-pedometer.com/?r=3288099

Tuesday Oct 27, 2009 #

Running intervals 44:27 [5] 9.8 km (4:32 / km)
ahr:170 max:184 shoes: Asics

4 x 400m
1 x 2.4km
4 x 400m
1 x 2.4km
4 x 400m

45s recoveries between all intervals

Running warm up/down 45:00 [2] 6.5 km (6:55 / km) +25m 6:48 / km
shoes: Asics

WU and drills/WD plus stretching

Monday Oct 26, 2009 #

Strength and Conditioning 15:00 [1]

Running 43:36 [3] 10.4 km (4:12 / km) +40m 4:07 / km
ahr:156 max:169 shoes: Asics

Steady run; feeling good this evening.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics

Steady last mile to WD and also did a few drills.

Sunday Oct 25, 2009 #

Running race 27:53 [5] 7.2 km (3:52 / km) +100m 3:37 / km
ahr:176 max:201 shoes: Inov8 Flyroc 310

Cross Coutry race. Quite a physical one, with tight turns and styles and often slippy underfoot. Quite happy with my run considering my on off training recently and remnants of a cold. 13th Position.

Running warm up/down 45:00 [2] 4.5 km (10:00 / km) +30m 9:41 / km
shoes: Inov8 Flyroc 310

Good WU + drills and WD plus stretching.

Saturday Oct 24, 2009 #

Running 51:00 [4] 6.0 km (8:30 / km) +300m 6:48 / km
ahr:142 max:177 shoes: Inov8 Flyroc 310

15 x 1min hill intervals with walk/slow jog recovery. 3 different hills of 5 with steady run between each.

Felt a fari bit better today though still lots of phlegm on the lungs.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Inov8 Flyroc 310

Not much of a WU (~2-3mins) but a nice steady warm down.

Friday Oct 23, 2009 #

Note
(rest day)

A planned rest day and hopefully will help shake off this cold.

Thursday Oct 22, 2009 #

Running warm up/down 16:25 [2] 3.0 km (5:28 / km) +10m 5:23 / km
ahr:137 max:149 shoes: Asics

To training

Running intervals 34:00 [4] 6.4 km (5:19 / km)
ahr:146 max:166 shoes: Asics

200m recovery jogging X 200m threshold pace. Took it pretty steady with the cold and finished a little earlier as not feeling 100% out there.

Running warm up/down 15:30 [2] 2.5 km (6:12 / km) +20m 5:58 / km
ahr:129 max:150 shoes: Asics

Back home

Strength and Conditioning 10:00 [1]

Just a bit of time doing core and ass strengthening exercises.

Wednesday Oct 21, 2009 #

Running long 1:55:08 [3] 20.0 km (5:45 / km) +320m 5:20 / km
ahr:147 max:162 shoes: Asics

Home from work. Very steady pace with remnants of cold and took 10mins longer than normal. Cold steadily clearing up. V.dark now.

Tuesday Oct 20, 2009 #

Note
(sick) (rest day)

Rest day to try and ease this cold.

Monday Oct 19, 2009 #

Orienteering 41:00 [2] 7.0 km (5:51 / km) +150m 5:17 / km
ahr:151 max:175 shoes: Inov8 Flyroc 310

Steady run on bradgate park. Really nice where the bracken has been rolled hard work where it hasn't. Heart rate still v.high.

Sunday Oct 18, 2009 #

Orienteering race 1:01:30 [5] 9.3 km (6:37 / km) +110m 6:15 / km
ahr:179 max:190 shoes: Inov8 Flyroc 310

CS Cup final @ Fineshade

Side I would never go again after last time.

Didn't feel great. Again heart rate was high and lacked the extra gear I normally run at. Made far too many mistakes too. Rubbish.

Running warm up/down 30:00 [1] 2.0 km (15:00 / km)
shoes: Inov8 Flyroc 310

Saturday Oct 17, 2009 #

Strength and Conditioning 30:00 [1]

Bit of light S&C with Kim picking up a few pointers.

Running tempo 12:00 [4] 3.0 km (4:00 / km) +20m 3:52 / km
ahr:176 max:187 shoes: Asics

3.0km at 10km pace heart rate very high probably due to cold so missed the rest of the sessions which were higher intensity.

Running warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: Asics

WU/ WD plus drills

Thursday Oct 15, 2009 #

Running 22:00 [3] 3.4 km (6:28 / km) +10m 6:23 / km
ahr:129 max:155 shoes: Asics

From home to the school and then down to the intervals session inc some drills to WU.

Running intervals 40:00 [4] 8.4 km (4:46 / km)
ahr:167 max:184 shoes: Asics

200m intervals (intensity 4-5) with 200m jogging recovery (intensity 2). Continuous for 40mins: 40s, 41s, 39s, 41s, 40s, 39s, 38s, 39s, 38s, 38s, 37s, 38s, 38s, 39s, 37s, 39s, 39s, 38s, 40s, 37s, 32s.

Running 20:00 [3] 3.0 km (6:40 / km) +20m 6:27 / km
ahr:125 max:149 shoes: Asics

Steady run back to the school for stretching and then home.

Had a headache from the start and hoped it would go away but just got worse. Think a cold may be starting, lots of people at work have already had one or got one.

Wednesday Oct 14, 2009 #

Strength and Conditioning 45:00 [1]

Core strength session

Tuesday Oct 13, 2009 #

Running warm up/down 24:49 [3] 4.4 km (5:38 / km) +15m 5:33 / km
ahr:139 max:160 shoes: Asics

Steady run from home to the school and then down to Common Road for Hill interval training.

Running hills 24:09 [4] 5.2 km (4:39 / km) +120m 4:10 / km
ahr:160 max:179

Continuous Hill intervals x 8 - effort up the hill and a nice pace and then steady recovery pace back down. 320m efforts and ~15m climb:
1:16, 1:27, 1:29, 1:22, 1:20, 1:23, 1:21, 1:20.

Running hills 14:03 [4] 3.0 km (4:41 / km) +80m 4:08 / km
ahr:169 max:183 shoes: Asics

11 x shorter hill efforts (~13m and @7m climb) but still continous with a steady pace recovery back down: 28s, 31s, 29s, 25s, 27s, 27s, 26s, 27s, 26s, 27s, 24s.

Running warm up/down 22:00 [3] 4.4 km (5:00 / km) +45m 4:45 / km
ahr:155 max:176 shoes: Asics

Running uphill back from training partly as warm down.

Cross Training (water polo) 1:00:00 [1]

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