Training Log Archive: RichIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
Note
slept:8.25 (rest day)
Wednesday Mar 30, 2011 #
Cross Training warm up/down (cycling) 5:00 [2]
slept:6.5 weight:67kg
Strength and Conditioning 25:00 [1]
Flexibility 10:00 [0]
Running 1:10:04 13.5 km (5:11 / km) +224m 4:48 / km
ahr:131 max:155 shoes: Inov8 X Talon 212 (2)
Tuesday Mar 29, 2011 #
Flexibility 10:00 [0]
slept:8.0
Orienteering tempo 59:35 **** 9.35 km (6:22 / km) +184m 5:48 / km
ahr:142 max:170 spiked:20/22c shoes: Inov8 X Talon 212 (2)
5mins WU jog
41:50 round the course at a steady pace. Much better with the bearing but still screwed up 13. Went back to 12 to do it again and realised I didn't go to the right pit at 12. Then got 13 ok but steadily - map certainly didn't seam quite right in this area. Enjoyable training session anyway and the rough compass was working much better.
15mins jog back and around the field as WD inc a few sprints.
Hip now feeling much better. Still tighness in the area but I can hardly feel it during running. In fact it seams to be less tigh when I'm running than normal.
Running Drills 4:30 0.7 km (6:26 / km) +10m 6:00 / km
shoes: Inov8 X Talon 212 (2)
Strength and Conditioning 10:00 [1]
Monday Mar 28, 2011 #
Flexibility 10:00 [0]
Orienteering 46:08 **** 7.16 km (6:27 / km) +214m 5:36 / km
ahr:141 max:170 spiked:21/22c shoes: Inov8 X Talon 212 (2)
Strength and Conditioning 10:00 [1]
Sunday Mar 27, 2011 #
Flexibility 10:00 [0]
Running warm up/down 13:19 1.56 km (8:33 / km) +56m 7:15 / km
ahr:145 max:190 slept:6.5 shoes: Inov8 X Talon 212 (2)
Orienteering tempo 1:30:54 *** 15.57 km (5:50 / km) +247m 5:25 / km
ahr:160 max:172 spiked:27/28c slept:7.0 shoes: Inov8 X Talon 212 (2)
Had a run round at an honest pace but not pushing; in a nice cruise mode. Heather was horrible in places though and had to put quite alot of effort in to get through it otherwise it would have been walking pace. By 21 I was getting bored and did walk through quite a bit of the heather. Technically pretty good. Took a few maverick route choices purely so I could have some more enjoyable underfoot conditions even though it was clearly going to be slower. Only mistakes were 1min by overshooting at 20 as the contours were much more subtle than I expected and starting to run around the 8-12 loop the wrong way. Looked a good time by Duncan (80mins).
Running warm up/down 14:25 1.73 km (8:21 / km) +26m 7:46 / km
ahr:111 max:136 shoes: Inov8 X Talon 212 (2)
Strength and Conditioning 10:00 [1]
Saturday Mar 26, 2011 #
Flexibility 10:00 [0]
Running warm up/down 14:50 2.0 km (7:25 / km) +20m 7:04 / km
ahr:137 shoes: Nike Air Pegasus+ 27
Orienteering race 12:48 ** 3.38 km (3:47 / km) +25m 3:39 / km
ahr:173 max:191 spiked:22/24c slept:7.0 shoes: Nike Air Pegasus+ 27
Nice novelty race including running beneath the stands of St James' Park. Running quite well but a few small mistakes plus a control in the wrong place and my entrance route into the maze being wrongly blocked by tape. Confortable win anyhow and did enjoy it.
Running warm up/down 17:26 2.57 km (6:47 / km) +27m 6:26 / km
ahr:127 max:145 shoes: Nike Air Pegasus+ 27
Friday Mar 25, 2011 #
Running 15:00 [2] 3.0 km (5:00 / km) +65m 4:31 / km
slept:7.0 shoes: Nike Air Pegasus+ 27
Note
Again emphasised that my hip is definately not damaged and is just being overworked. Got to carry on with the stretching and exercises I've got for my ankle and also got squat overload exercises to do for my left side daily. Fine to return/continue full training though said this is probably an issue I'm going to have to manage for a while.
Orienteering 1:06:50 *** 12.38 km (5:24 / km) +163m 5:04 / km
ahr:146 max:158 spiked:27/28c shoes: Nike Air Pegasus+ 27
Thursday Mar 24, 2011 #
Flexibility 10:00 [0]
Running 17:56 [2] 3.5 km (5:07 / km) +65m 4:41 / km
ahr:144 slept:8.0 shoes: Nike Pegasus+ 26
Cross Training warm up/down 5:00 [2]
weight:66.9kg
Strength and Conditioning 20:00 [1]
Flexibility 15:00 [0]
Running 12:00 2.6 km (4:37 / km) +35m 4:19 / km
ahr:90 max:173 shoes: Nike Air Pegasus+ 27
Running intervals (Track) 49:30 9.8 km (5:03 / km) +20m 5:00 / km
ahr:140 max:180 shoes: Nike Air Pegasus+ 27
10mins WU
Drills (below)
2 x 600m, 2 x 800m, 2 x 600m (plan was for 3 x 800m but the splits were quickly getting longer so dropped one)
Recoveries of 2mins after 600m and 2.5mins after 800s:
1:37 -
1:41 -
2:25 -
2:29 -
1:48 -
1:47 -
Hip was fine for these.
800m of 100m jog (bends) 100m fast relaxed sprints (straights). Hip didn't like these.
Few laps of the track and then a jog home to WD.
Running Drills 5:00 0.5 km (10:00 / km)
shoes: Nike Air Pegasus+ 27
Wednesday Mar 23, 2011 #
Flexibility 10:00 [0]
Running 19:02 [2] 3.9 km (4:53 / km) +65m 4:30 / km
ahr:145 slept:7.5 (injured) shoes: Nike Air Pegasus 27 Trail
Cross Training warm up/down 5:00 [3]
weight:67kg
Running Drills 15:00 [5]
Strength and Conditioning 5:00 [1]
Flexibility 10:00 [0]
Running 1:01:12 13.0 km (4:42 / km) +229m 4:20 / km
ahr:151 max:168 (injured) shoes: Nike Air Pegasus 27 Trail
Tuesday Mar 22, 2011 #
Note
slept:7.25 (injured) (rest day)
Strength and Conditioning (Physio Exercises) 5:00 [0]
Flexibility 40:00 [0]
Monday Mar 21, 2011 #
Note
(injured) (rest day)
Strength and Conditioning (Physio Exercises) 5:00 [0]
Flexibility 10:00 [0]
Sunday Mar 20, 2011 #
Flexibility 10:00 [0]
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X Talon 212 (2)
Orienteering race 40:08 [4] **** 7.0 km (5:44 / km) +150m 5:11 / km
ahr:162 max:172 spiked:14/22c slept:8.25 (injured) shoes: Inov8 X Talon 212 (2)
Great technical area covered in bell pits that I wasn't up to today and never ran with any conviction (hense the low HR). When in control things were generally going nicely but if I stop concentrating for even a few seconds I lost significant time. Biggest problem was my rough compass though - it was shockingly bad. Poor line on around 6-7 controls which lost me time. Good to see GG running well and getting back to something like his old self. Was ~3:30 down on each GG and OJ.
Not sure why my rough compass was so bad, occassionally it lets me down but never to this extent. Have noticed there is some debris in my compass and I've had it ~5 yrs now; may be time for a new one even if just for psycological reasons. Need to make sure I practice compass work too over the coming weeks so that its up to scratch.
Hip pulling at times and often found myself thinking about how that was holding up. Was general ok and just uncomfortable. Don't think it affecting me too much physically today?
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X Talon 212 (2)
Strength and Conditioning 2:00 [0]
Saturday Mar 19, 2011 #
Running 1:50:26 21.71 km (5:05 / km) +277m 4:47 / km
ahr:138 max:172 slept:8.5 (injured) shoes: Inov8 X Talon 212 (2)
Strength and Conditioning (Physio exercises) 5:00 [0]
Flexibility 10:00 [0]
Friday Mar 18, 2011 #
Note
slept:7.75 (injured) (rest day)
Strength and Conditioning (Physio exercises) 5:00 [0]
Flexibility 10:00 [0]
Thursday Mar 17, 2011 #
Strength and Conditioning (Physios) 5:00 [1]
slept:7.5 (injured)
To remediate the issue I have a set of proprioception exercises to do every day, a stretch to do as often as possible for my sartorius which is where I'm getting the main tighness (upper part) and an insert to put in my shoe for the time being. My left leg is also slightly longer than my right which is also a part of the issue but not the cause.
I have another appointment next friday and between now and then I have to avoid running on asphalt and concrete as much as possible (stick to the track, grass, terrain etc). I should also limit the intensity of my training and volume a little to manage the tighness between now and next friday. Also been told no crunches!
All in all, not ideal as I'm not going to improve much now up until the British Sprint/Middle but at least it should only be a short term issue.
Running (Terrain) 1:42:40 16.1 km (6:23 / km) +214m 5:59 / km
ahr:132 max:162 shoes: Nike Air Pegasus 27 Trail
Strength and Conditioning (Physio Exercises) 5:00 [0]
Flexibility 5:00 [0]
Wednesday Mar 16, 2011 #
Running 27:47 5.6 km (4:58 / km) +47m 4:46 / km
ahr:143 max:173 slept:7.5 shoes: Nike Air Pegasus 27 Trail
Orienteering 1:13:54 *** 12.11 km (6:06 / km) +394m 5:15 / km
ahr:138 max:169 spiked:23/23c shoes: Inov8 X Talon 212 (2)
Saw some bird out training, I'm sure I recognised her but couldn't think who she was - probably someone from the world of sports based at Loughborough Uni. I know some from there do training at Beacon Hill.
Anyhow, concentrated on using my compass well and establishing AP's. Went well though I found it hard to see the detail under where I'd mark my route on in Biro after the event. Parts of the map were quite out of date now and it had become quite disgusting in places. Obviously didn't have the snow we had before Xmas here.
Running Drills 20:00 2.9 km (6:54 / km) +100m 5:53 / km
shoes: Inov8 X Talon 212 (2)
10 x hill springing same hill as bounding then up to the top of Beacon Hill for 3 sets of 50m, strides, sprints with quick leg turnover and then fast relaxed sprints. Jogs back between.
Tuesday Mar 15, 2011 #
Running 21:36 [2] 3.9 km (5:32 / km) +65m 5:07 / km
ahr:131 slept:7.0 shoes: Nike Air Pegasus 27 Trail
Cross Training warm up/down (cycling) 5:00 [2]
weight:67.2kg
Strength and Conditioning 30:00 [3]
Monday Mar 14, 2011 #
Running 22:16 [2] 3.9 km (5:43 / km) +65m 5:16 / km
ahr:135 slept:6.5 shoes: Nike Air Pegasus 27 Trail
Running 47:31 [2] 9.9 km (4:48 / km) +265m 4:14 / km
ahr:146 shoes: Nike Air Pegasus 27 Trail
Sunday Mar 13, 2011 #
Flexibility 25:00 [0]
slept:8.0
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Inov8 X Talon 212 (2)
Orienteering race 1:32:25 [4] *** 18.38 km (5:02 / km) +718m 4:12 / km
ahr:167 max:178 spiked:23/27c shoes: Inov8 X Talon 212 (2)
Both made a stupid mistake at 20, I wasn't disciplined enough and took easier running rather than hitting my AP (~2mins lost on another small depression). Nick got it a good 1min before me before I managed to relocate. Wasn't too much of the course left from here (2-3km) so pushed on till the end and nearly caught Nick back up by the finish.
Some really good sections and was pleased with how good I felt towards the end. One or two crap routes by the looks of it though but diffinately got about the best route on the long leg. Orienteering well for large parts but a couple of stupid mistakes which made a big difference to finishing positions with times tight near the top. Think I will just forget about the first 30-40mins. Finished 6th just over 1min behind Ant in 3. Another impressive performance from Craney for another comfortable win.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: Inov8 X Talon 212 (2)
Saturday Mar 12, 2011 #
Flexibility 45:00 [0]
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
slept:8.0 shoes: Inov8 X Talon 212 (2)
Orienteering race 20:12 [5] *** 4.24 km (4:46 / km) +100m 4:16 / km
ahr:175 max:182 spiked:9/11c shoes: Inov8 X Talon 212 (2)
Started steady on a tricky first section to ensure a clean start. Ramped it up on 5 as it got a bit easier though make a silly error running up the wrong path on the long leg to 6 loosing my ~15-20s. Was clean through to 8 and then made a mistake at 9 by seeing a control to the left of where mine was and running to it before realising what I'd done and then got the control fine (~30s). 10 fine though had severe lactate by this point and struggled up the hill towards 11 though got confused by the paths on the way and lost a good deal of time through hesitation (~20s).
Was abit dissapointed when I finished in my technical performace but was in the mix with the chasing pack so wasn't too dissasterous.
Running warm up/down 31:06 5.02 km (6:11 / km) +77m 5:45 / km
ahr:136 max:148 shoes: Inov8 X Talon 212 (2)
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 X Talon 212 (2)
Orienteering race 18:35 [5] 3.98 km (4:40 / km) +92m 4:11 / km
ahr:175 max:189 shoes: Inov8 X Talon 212 (2)
Great chase. Caught Murray, Poo Boy and Gustav fairly early and then a made a mistake at 6 (~40s) and the large chasing pack close in. Luckily was first to work out what we'd done and got the control before the ensuing rook. Took off to 7 with Gustav and Murray who were running stronger than me coming past. Took a slower route into 7 and grandad Barrable who was running really strongly also past. Struggled up the hill to 8 but took a poor route, giving myself unnecessary climb and losing murray, Gustav and Nick. From hear on it was a case of holding off the pack. Made a few more poor route choices and Poo Boy took advantage into 13 and held me off to the finish though managed to stay ahead of the rest and finish 6th. Good racing! Craney was fastest again for an impressive comfortable win.
Running warm up/down 12:00 [1] 2.06 km (5:49 / km) +1m 5:48 / km
max:123 shoes: Inov8 X Talon 212 (2)
Friday Mar 11, 2011 #
Running 22:48 4.17 km (5:28 / km) +80m 5:00 / km
ahr:131 slept:7.5 shoes: Nike Air Pegasus 27 Trail
Running 12:28 2.29 km (5:27 / km) +83m 4:37 / km
ahr:125 max:151 shoes: Nike Air Pegasus 27 Trail
Thursday Mar 10, 2011 #
Running 18:17 3.24 km (5:39 / km) +67m 5:07 / km
ahr:139 max:169 slept:7.5 shoes: Nike Air Pegasus 27 Trail
Running 12:50 [2] 2.35 km (5:28 / km) +50m 4:56 / km
weight:66.2kg shoes: Nike Air Pegasus 27 Trail
Took my HR manually while I was waiting at the traffic lights to see if it tallied with my HRM. It didn't; had about 160 on HRM and it was only about 110! Obviously just my HRM playing silly buggers when I first start running.
Wednesday Mar 9, 2011 #
Running 1:06:09 13.0 km (5:05 / km) +219m 4:42 / km
ahr:149 max:192 slept:7.25 shoes: Inov8 X Talon 212 (2)
Up to Nelson (shithole) nearly Burnley today. Manager driving so I got an extra couple of hours sleep. :)
Tuesday Mar 8, 2011 #
Running 21:16 3.78 km (5:38 / km) +66m 5:11 / km
ahr:129 max:151 shoes: Nike Air Pegasus 27 Trail
Cross Training warm up/down 5:00 [2]
slept:7.75 weight:67.2kg
Strength and Conditioning 32:00 [1]
Running 13:04 2.29 km (5:42 / km) +45m 5:11 / km
ahr:127 max:145 shoes: Nike Air Pegasus 27 Trail
Running intervals 1:09:52 15.99 km (4:22 / km) +88m 4:15 / km
ahr:150 max:175 shoes: Nike Air Pegasus 27 Trail
~12mins WU inc drills
6 x 1mile at T: 5:34 (165/171), 5:38 (166/171), 5:35 (168/174), 5:41 (164/172), 5:40 (166/172): 5:35 (167/174) - A bit slow stopping the watch on a couple. 400m jog recoveries
Stiff breeze prividing head wind up the A38 slowing things a little. Slight tightness in glutes, hammies and calves but running ok.
~10mins jog home WD.
Monday Mar 7, 2011 #
Running 21:02 3.82 km (5:30 / km) +68m 5:03 / km
ahr:136 max:169 shoes: Nike Air Pegasus 27 Trail
Strength and Conditioning (Circuits) 30:00 [5]
slept:7.0
Flexibility 5:00 [0]
Running 45:02 9.1 km (4:57 / km) +236m 4:23 / km
ahr:146 max:182 shoes: Nike Air Pegasus 27 Trail
Sunday Mar 6, 2011 #
Orienteering 1:20:14 **** 11.0 km (7:18 / km) +500m 5:57 / km
ahr:140 max:160 spiked:33/34c slept:8.5 shoes: VJ Twister #3
Again a combination of hanging, collecting and the odd run around exercises. Still feeling quite jaded from Barbate. Muscles still not fully recovered. Navigating really well though.
Saturday Mar 5, 2011 #
Orienteering 28:24 *** 4.18 km (6:48 / km) +159m 5:43 / km
max:175 spiked:11/11c slept:7.5 shoes: VJ Twister #3
A combination of hanging, collecting and running one or two exercises when opportunities allowed.
Orienteering 21:07 *** 2.05 km (10:17 / km) +117m 8:00 / km
max:162 spiked:11/11c shoes: VJ Twister #3
Orienteering 26:59 *** 2.9 km (9:18 / km) +120m 7:43 / km
ahr:130 max:159 spiked:12/12c shoes: VJ Twister #3
Friday Mar 4, 2011 #
Running 33:32 [2] 7.02 km (4:47 / km) +100m 4:28 / km
ahr:142 slept:7.5 shoes: Nike Air Pegasus 27 Trail
Running 31:49 6.5 km (4:54 / km) +66m 4:40 / km
ahr:138 max:156 shoes: Nike Air Pegasus 27 Trail
Thursday Mar 3, 2011 #
Running 16:56 [2] 2.9 km (5:50 / km) +65m 5:15 / km
ahr:148 slept:8.0 shoes: Nike Air Pegasus 27 Trail
Flexibility 10:00 [0]
Cross Training warm up/down 5:00 [2]
weight:67.5kg
Strength and Conditioning 15:00 [1]
Flexibility 20:00 [0]
Running intervals 1:03:38 13.09 km (4:52 / km) +30m 4:48 / km
ahr:145 shoes: Nike Air Pegasus 27 Trail
2km WU plus some drills
6 x 1,200m VO2 intervals with 200m jog recovery (~80-90s): 3:47, 3:56, 3:56, 3:57, 3:59, 3:59.
2km easy WD home
Lungs had a good work out and felt generally ok bar some tightness in my glutes. Hitting VO2 slightly earlier with each rep hense times getting slower.
Wednesday Mar 2, 2011 #
Running 22:00 [2] 4.3 km (5:07 / km) +65m 4:45 / km
ahr:133 slept:7.75 shoes: Nike Air Pegasus 27 Trail
Running 1:14:19 [2] 13.0 km (5:43 / km) +250m 5:13 / km
ahr:132 shoes: Nike Air Pegasus 27 Trail
Tuesday Mar 1, 2011 #
Running 13:31 [2] 2.46 km (5:29 / km) +67m 4:50 / km
ahr:162 max:174 slept:6.5 shoes: Nike Air Pegasus 27 Trail
Cross Training warm up/down 5:00 [2]
weight:67.4kg
Strength and Conditioning 30:00 [1]
Running 48:54 8.9 km (5:30 / km) +260m 4:48 / km
ahr:110 max:170 shoes: Nike Air Pegasus 27 Trail