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Training Log Archive: Rich

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running18 9:28:39 70.56(8:04) 113.55(5:00) 1178
  Orienteering2 2:30:19 14.75(10:11) 23.74(6:20) 55153 /57c92%
  Strength and Conditioning3 2:07:01
  Total19 14:05:59 85.31 137.29 172953 /57c92%
  [1-5]19 13:31:37
averages - sleep:8.3 weight:65.5kg

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Monday Oct 29, 2012 #

7 PM

Running 18:18 [3] 4.0 km (4:35 / km) +20m 4:28 / km
slept:8.0 shoes: Inov8 Road-X 255

Another go on the same route as Thursday. Much improvement but can still feel the fatigue in the background and ready to roll in at any point. Will give it another go in another few days.

Saturday Oct 27, 2012 #

Note

Snow fell last night and today is a gorgeous but cold day. Envious I can't at the OMM but resting is what I need.

Thursday Oct 25, 2012 #

6 PM

Running 22:56 [1] 4.2 km (5:28 / km)
shoes: Addidas Adizero Tempo 5

Hard work again, from the start and got worse. Don't feel unwell other than the fatigue. I think and hope this is the base point with slow improvement from here.

Monday Oct 22, 2012 #

7 AM

Note
slept:8.5 (sick) (rest day)

Achy again but not too bad.

Sunday Oct 21, 2012 #

8 AM

Note
slept:8.5 (sick) (rest day)

Woke up not feeling great again. Very achy, headache and slight arthirtis again in my fingers; not good. Hopefully this is just the after antibiotics reaction.

Saturday Oct 20, 2012 #

9 AM

Running 14:30 [3] 2.3 km (6:18 / km) +45m 5:45 / km
slept:8.0 (sick) shoes: Nike Air Pegasus 27 Trail

Tried another run. Nothing, so looped back home. Frustrating!

Going to have to have another few days off.

Friday Oct 19, 2012 #

Note
slept:7.0 (rest day)

Thursday Oct 18, 2012 #

7 PM

Running 34:11 intensity: (16 @0) + (3 @1) + (18:28 @2) + (13:29 @3) + (1:55 @4) 7.42 km (4:36 / km) +51m 4:27 / km
ahr:144 max:170 slept:9.5 weight:65.3kg shoes: Inov8 Road-X 255

A short easy tester. Felt fine for 20mins but then tired. It isn't going to be a case of slowly building up again and not over doing it now that I am off the antibiotics.

Wednesday Oct 17, 2012 #

Note
slept:9.0

Tuesday Oct 16, 2012 #

Note
(rest day)

Day at Alton Towers during work time as part of our bonus. Excellent. :-)

Monday Oct 15, 2012 #

9 AM

Running 30:00 [3] 5.5 km (5:27 / km) +45m 5:14 / km
slept:9.5 shoes: Nike Air Pegasus 27 Trail

The plan was a 60-70 min easy run but soon realised I was suffering from severe fatigue again. Did a shortened loop to see if things improved but they didn't and had to stop and walk a couple of times. Need a day or two rest now i think. Bugger!
3 PM

Note
weight:65.6kg

Back at the hopital to see the consultant. Back with the original one at city that I prefer today al though she still isn't convinced I've had Lyme. She is happy with progress despite todays set back and has said I don't need to go back although do have an open appointment. However she has been in touch with the Sports rehab team at QMC so I have been referred there; very pleased with this.

Sunday Oct 14, 2012 #

5 PM

Note
slept:7.5 weight:65.1kg (rest day)

Weight now dropped right back down. Think all the aching muscles earlier in the week were retaining water.

Saturday Oct 13, 2012 #

5 PM

Orienteering 1:15:00 [3] *** 12.0 km (6:15 / km) +50m 6:07 / km
spiked:11/13c slept:9.5 weight:67.8kg shoes: Inov8 X Talon 212 (3)

A run around Half of the M21L course at Sherwood Forest (not Sherwood Pines) after a meeting to check out how the terrain is fairing and one or two control sites. Ran until I couldn't read the map due to darkness. Bracken high in parts but already starting to die away. Little in the way of brambles. Some pretty vague areas will make some tricky controls. Should be good. Pretty tired by the end.
C • Vague = good? 5

Friday Oct 12, 2012 #

5 PM

Running 1:12:44 intensity: (28 @0) + (14 @1) + (13:07 @2) + (58:55 @3) 16.2 km (4:29 / km) +137m 4:18 / km
ahr:147 max:156 slept:7.0 weight:67kg shoes: Addidas Adizero Tempo 5

Fairly standard evening run, cold seam to be clearing up nicely. Getting pretty chilly in the evenings now.

Thursday Oct 11, 2012 #

7 AM

Running 25:38 intensity: (11 @0) + (16 @1) + (6:37 @2) + (10:10 @3) + (8:05 @4) + (19 @5) 5.38 km (4:46 / km) +14m 4:42 / km
ahr:161 max:175 slept:8.5 shoes: Addidas Adizero Tempo 5

ITW, still feeling bunged up but otherwise ok. A bit overambitious with how far I could I run with a heavy bag to still catch the train and ended up and threshold pace over the last km to make it.

Wednesday Oct 10, 2012 #

Note
slept:8.45 (rest day)

Still very tired from yesterday and feeling pretty under the weather so resting again was the best option.

Tuesday Oct 9, 2012 #

5 PM

Note
slept:8.25 (rest day)

Rest from training but definitely not a rest day. Long hard day sampling on site and was totally knackered by the end. Large pizza and an early night were well earned. Feeling a bit of sinusitis too.

Monday Oct 8, 2012 #

6 PM

Running 1:09:41 intensity: (1:38 @0) + (7:45 @1) + (40:17 @2) + (19:23 @3) + (38 @4) 12.16 km (5:44 / km) +385m 4:57 / km
ahr:138 max:160 slept:8.5

Back in South Wales. Went for a nice easy out and back along some steep trails near Llantrisant. Very enjoyable and a much better option than Methyr Mawr.

Sunday Oct 7, 2012 #

11 AM

Running warm up/down 10:31 [2] 1.7 km (6:12 / km) +24m 5:48 / km
slept:7.5 weight:65kg shoes: Inov8 O Roc 280

Orienteering race 1:15:19 [4] *** 11.74 km (6:25 / km) +501m 5:17 / km
spiked:42/44c shoes: Inov8 O Roc 280

This was a total unknown as to how I would do but really just wanted to enjoy it, get in a bit of a race and hopefully finish without any problems and that is exactly the way if panned out.

Straight from the start the lungs were burning and is we split off at the gaffle Jonny Crickmore was streaking off ahead at a pace I simply don't have at the minute. Just one small mistake on the first two loops on a small pit where I lost 20s or so. At the 2nd map exchange I was about 1min down on Jonny Malley, 30s behind Jonathon Rhys and just ahead of a group of runners including Ant. Slowly caught Jon over the next few controls and occasionally caught glimpses of Jonny in the distance. Kept it clean to the end having nearly caught Jonny but stayed ahead of a large pack.

Really enjoyable to be racing again and good to know where I am at the minute.

Running warm up/down 18:04 [1] 2.34 km (7:43 / km) +64m 6:47 / km
shoes: Inov8 O Roc 280

Saturday Oct 6, 2012 #

10 AM

Running 3:07 intensity: (34 @0) + (8 @1) + (49 @2) + (1:36 @3) 0.65 km (4:47 / km) +7m 4:33 / km
ahr:134 max:152 slept:9.0 weight:64.3kg shoes: Addidas Adizero Tempo 5

Up to the Lammas Leisure Centre from Amy's Grandma's

Strength and Conditioning 45:00 [1]
shoes: Addidas Adizero Tempo 5

Enjoying my S&C at the minute with some good mixed sessions.

Running 30:14 intensity: (36 @0) + (1:32 @1) + (1:31 @2) + (24:12 @3) + (2:23 @4) 6.43 km (4:42 / km) +67m 4:28 / km
ahr:149 max:168 shoes: Addidas Adizero Tempo 5

Easy run home via Sutton Lawn.

Friday Oct 5, 2012 #

7 AM

Running 20:35 intensity: (32 @0) + (10:08 @1) + (1:23 @2) + (8:18 @3) + (14 @4) 4.16 km (4:57 / km)
ahr:136 max:161 shoes: Addidas Adizero Tempo 5

ITW.
6 PM

Running 38:37 intensity: (22 @0) + (34 @1) + (9:35 @2) + (27:59 @3) + (7 @4) 8.15 km (4:44 / km) +63m 4:34 / km
ahr:146 max:159 weight:64.8kg shoes: Addidas Adizero Tempo 5

Easy run from home across boar hill and around Ashfields.

Thursday Oct 4, 2012 #

7 AM

Running 17:27 intensity: (37 @0) + (15 @1) + (2:29 @2) + (13:37 @3) + (29 @4) 3.84 km (4:33 / km)
ahr:149 max:160 slept:8.5 weight:65kg shoes: Addidas Adizero Tempo 5

To the station. Feeling much better after a good nights sleep.
12 PM

Running warm up/down 4:29 [3] 1.0 km (4:29 / km) +24m 4:00 / km
ahr:138 max:158 shoes: Asics Gel GT-2140

Strength and Conditioning 40:01 intensity: (27:28 @0) + (9:14 @1) + (3:05 @2) + (14 @3)
ahr:106 max:144

Running 4:09 intensity: (49 @1) + (2:46 @2) + (34 @3) 1.05 km (3:56 / km) +7m 3:48 / km
ahr:137 max:156 shoes: Asics Gel GT-2140

5 PM

Running 19:02 intensity: (9 @0) + (9 @1) + (12 @2) + (7:13 @3) + (11:19 @4) 3.84 km (4:57 / km) +15m 4:52 / km
ahr:154 max:163 shoes: Addidas Adizero Tempo 5

Running hills 29:19 intensity: (1:10 @2) + (9:41 @3) + (9:08 @4) + (9:20 @5) 6.67 km (4:24 / km) +60m 4:12 / km
ahr:164 max:182 shoes: Addidas Adizero Tempo 5

'Hills' Session with a few guys from the Harriers though I would call it more of a slight incline. Good session nethertheless and quite enjoyed it. 12 x 300m reps with jog back recoveries. Felt suprisingly spritely.

Running warm up/down 12:52 intensity: (6 @0) + (41 @1) + (5:50 @2) + (6:15 @3) 2.39 km (5:22 / km) +13m 5:14 / km
ahr:141 max:152 shoes: Addidas Adizero Tempo 5

Tuesday Oct 2, 2012 #

7 AM

Note
slept:7.0 weight:65.2kg (rest day)

Bad nights sleep and feeling very tired. Not wanting to push things and making myself worse at the moment a rest day felt the best option.

Monday Oct 1, 2012 #

7 AM

Running 18:42 intensity: (31 @0) + (31 @1) + (12:36 @2) + (5:04 @3) 3.87 km (4:50 / km)
ahr:140 max:151 shoes: Nike Air Pegasus 27 Trail

Loop to the station.
12 PM

Running warm up/down 4:47 intensity: (20 @0) + (41 @1) + (1:42 @2) + (2:04 @3) 1.0 km (4:47 / km) +31m 4:08 / km
ahr:138 max:154 shoes: Asics Gel GT-2140

To gym.

Strength and Conditioning (Circuits) 42:00 [3]
ahr:106 max:139 shoes: Asics Gel GT-2140

Running warm up/down 4:26 [3] 1.0 km (4:26 / km) +9m 4:15 / km
ahr:118 max:154 shoes: Asics Gel GT-2140

Back from gym
5 PM

Running 44:20 intensity: (34 @0) + (1:48 @1) + (29:00 @2) + (12:58 @3) 8.3 km (5:20 / km) +97m 5:03 / km
ahr:139 max:154 shoes: Nike Air Pegasus 27 Trail

HFW (Newstead) feeling really tired and in need of a rest. Perhaps done a bit too much for this stage of recovery.

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