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Training Log Archive: Rich

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running34 27:22:29 223.19(7:22) 359.2(4:34) 3868
  Strength and Conditioning3 2:15:00
  Orienteering1 28:29 4.18(6:49) 6.72(4:14) 5023 /23c100%
  Total35 30:05:58 227.37 365.92 391823 /23c100%
  [1-5]35 30:05:22
averages - sleep:7 weight:65.4kg

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Tuesday Dec 31, 2013 #

Note
(sick)

Not feeling very good again this morning but gradually improved through the day. Popping the zinc pills.

Monday Dec 30, 2013 #

10 AM

Running 50:03 intensity: (36 @0) + (1:47 @1) + (39:42 @2) + (6:07 @3) + (1:51 @4) 10.17 km (4:55 / km) +44m 4:49 / km
ahr:137 max:170 (sick) shoes: Inov8 Trailroc 245

Not feeling particularly good this morning so took it easy and dropped the planned gym session.

Sunday Dec 29, 2013 #

10 AM

Running warm up/down 35:02 [2] 6.89 km (5:05 / km)
ahr:136 shoes: Adidas Adizero Adios 2 (2)

Running race (X Country) 13:45 [5] 3.94 km (3:29 / km) +70m 3:12 / km
ahr:171 shoes: Saucony Kilkenny XC4

Harriers Xmas handicap on Sutton Lawn. Nice little blast round and feeling decent.

Running warm up/down 9:25 [1] 1.95 km (4:50 / km) +35m 4:26 / km
ahr:137 shoes: Saucony Kilkenny XC4

Running 10:28 [1] 2.18 km (4:48 / km) +10m 4:42 / km
ahr:136 shoes: Adidas Adizero Adios 2 (2)

Saturday Dec 28, 2013 #

10 AM

Running long 2:02:58 [3] 26.78 km (4:36 / km) +400m 4:16 / km
ahr:145 slept:7.0 weight:65.9kg shoes: Inov8 Trailroc 245

Pleasant cold but still breezy morning. Newstead, Thieves Wood and Harlow Wood.

Friday Dec 27, 2013 #

9 AM

Running 49:32 [2] 10.11 km (4:54 / km) +80m 4:43 / km
ahr:139 shoes: Inov8 Trailroc 245

Easy jog round Kingsmill res. Galeforce winds made the return jog particularly slow.
6 PM

Running 42:33 [3] 10.2 km (4:10 / km) +150m 3:53 / km
shoes: Inov8 Road-X 255

Loop on the roads out to Huthwaite. Still strong winds but feeling good this evening.

Thursday Dec 26, 2013 #

9 AM

Running hills 1:13:15 intensity: (20:00 @1) + (38:15 @2) + (15:00 @5) 13.49 km (5:26 / km) +400m 4:44 / km
ahr:138 shoes: Inov8 Trailroc 245

On the hill for 10 x short hill reps, 8 x long hill reps, 10 x short hill reps with jog back recoveries and ~5min jogs between sets. Really started to struggle with my cough/lungs on the long hills hence 8 rather than 10 reps.

Wednesday Dec 25, 2013 #

7 AM

Running 34:08 [2] 7.54 km (4:32 / km) +50m 4:23 / km
ahr:137 slept:6.5 shoes: Inov8 Trailroc 245

Easy morning recovery run before enjoying Christmas.

Tuesday Dec 24, 2013 #

12 PM

Running intervals 1:12:14 intensity: (10:00 @1) + (22:14 @2) + (40:00 @4) 14.07 km (5:08 / km) +550m 4:18 / km
ahr:145 shoes: Saucony Kilkenny XC4

5 x 8mins T on the hills/terrain with 2min jog recoveries. Struggle to get up to pace today.

Monday Dec 23, 2013 #

1 PM

Running 1:17:27 [2] 16.98 km (4:34 / km) +320m 4:10 / km
shoes: Inov8 Trailroc 245

Similar to Wednesday's route but included extra nits around Kingsmill and Thieveswood.
6 PM

Strength and Conditioning 50:00 [1]

Decent session at the gym.

Sunday Dec 22, 2013 #

11 AM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Inov8 O Roc 280

Orienteering race 28:29 [5] ** 6.72 km (4:14 / km) +50m 4:05 / km
spiked:23/23c shoes: Inov8 O Roc 280

Handicapped chasing start at Walesby. Not particularly challenging but good fun. Never shore how many more were left to catch. Saw Matt Cox ahead towards the end and knew he would have a strong run in so increased the pace towards the end to make sure I didn't have to have a sprint finish. Turns out Matt was the last one I needed to overtake so took the overall win.

Running warm up/down 18:39 [1] 3.59 km (5:12 / km)
ahr:135 shoes: Inov8 O Roc 280

Saturday Dec 21, 2013 #

10 AM

Running long 2:04:01 [3] 27.01 km (4:35 / km) +450m 4:14 / km
shoes: Inov8 Trailroc 245

Long run out down the Erewash valley and then back from Brinsley over the rolling hills. Felt good start to finish and surprisingly mild.

Friday Dec 20, 2013 #

6 PM

Running 23:00 [2] 4.79 km (4:48 / km) +20m 4:42 / km
shoes: Adidas Adizero Adios 2 (2)

Thursday Dec 19, 2013 #

7 AM

Running 19:08 [2] 3.63 km (5:16 / km) +24m 5:06 / km
ahr:135 max:142 slept:6.5 weight:65.4kg shoes: Adidas Adizero Adios 2 (2)

ITW aching and heavy bag as I was carrying my work laptop.
6 PM

Running warm up/down 22:40 [2] 4.39 km (5:10 / km) +35m 4:58 / km
shoes: Inov8 Road-X 255

Running race 16:36 [5] 5.02 km (3:18 / km) +30m 3:13 / km
shoes: Inov8 Road-X 255

Harriers Coaches 5km handicapped. Run this race every year so a decent marker. 11s faster than last year despite the decent conditions last year and fairly breezy conditions today. Good to know that despite everything I have still managed to make some progress. New course record too.

Running warm up/down 12:42 [1] 2.46 km (5:10 / km)
shoes: Inov8 Road-X 255

Wednesday Dec 18, 2013 #

1 PM

Strength and Conditioning 45:00 [1]
shoes: Inov8 Road-X 255

Running 24:20 [1] 5.13 km (4:44 / km) +34m 4:35 / km
slept:8.0 weight:64.8kg shoes: Inov8 Road-X 255

Easy jog back home from the gym.
6 PM

Running 50:13 intensity: (10:55 @2) + (37:48 @3) + (1:30 @5) 11.24 km (4:28 / km) +81m 4:19 / km
ahr:148 max:163 shoes: Inov8 Road-X 255

Easy run with strides. Howling winds and the heavy rain joined in half way through too.

Tuesday Dec 17, 2013 #

7 AM

Running 19:08 [2] 4.02 km (4:46 / km)
slept:6.5 weight:65.2kg shoes: Adidas Adizero Adios 2 (2)

Knackered again this morning. Grace not well in the night and threw up all over our bed when we were trying to get her back off to sleep.
5 PM

Running 1:10:30 [3] 16.2 km (4:21 / km) +138m 4:10 / km
shoes: Adidas Adizero Adios 2 (2)

Back home to dump my bag and then an easy cruise, feeling decent.

Monday Dec 16, 2013 #

7 AM

Running 24:30 intensity: (20:00 @2) + (4:30 @3) 5.1 km (4:48 / km) +15m 4:44 / km
ahr:132 max:150 shoes: Adidas Adizero Adios 2 (2)

12 PM

Running 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning (Circuits) 40:00 [2]
shoes: Inov8 Road-X 233

Running 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

5 PM

Running 52:57 intensity: (11:20 @2) + (39:37 @3) + (2:00 @5) 12.0 km (4:25 / km) +139m 4:10 / km
ahr:148 max:164 shoes: Adidas Adizero Adios 2 (2)

Home from Hucknall Station with strides.

Sunday Dec 15, 2013 #

10 AM

Running 7:30 [3] 1.32 km (5:42 / km)
ahr:145 max:161 slept:8.5 shoes: Adidas Adizero Adios 2 (2)

Woke up coughing and spluttering again but sod it, thought I'd give the 10km a go anyway. Not as long of a WU as planned. It was a bit of a wrestling match to get into and back out of the sports hall to register and dump my bag. Legs feeling lively anyway.

Running race 34:16 intensity: (5:21 @4) + (28:55 @5) 10.05 km (3:25 / km) +28m 3:22 / km
ahr:175 max:181 shoes: Adidas Adizero Adios 2 (2)

Bolsover 10km

Settled quickly in at a good pace with a target of 33 so 3:18 was the magic number at each km. I hadn't studied the route in detail but expected a slight downhill out and slight uphill back. This was pretty much how the course was although it was only ~10m difference apart from a 10m extra down and up just before half way.

1km - 3:05; 2km - 3:11; 3km - 3:09 4km - 3:18

The first 4km flew by and was feeling good on a mainly flat road route. Did feel it starting to get a harder towards the 4km marker though. HRM show I hit 180bpm at this point which I sustain roughly for a while before it steadily dropped down had obviously gone just beyond my lactate turning point at 180bpm.

5km - 3:22

Slipped off goal pace but had just done a sharp down and back up section of ~200m with ~10m climb so wasn't too worried.

6km - 3:36; 7km - 3:32

Shortly after 5km there was a left turn in the road and were suddenly running south and head on into a strong wind which I hadn't even noticed previously. It was slightly uphill also but I don't think I would have even noticed had it not been windy. Splits now taking a battering and running solo, just had to hang in.

8km - 3:44

The road flatted off through this section though also widdened and straightened so the wind was even stronger. 33min was now gone.

9km - 3:37 10km - 3:39

Back into Bolsover Town hoping the wind would drop. I didn't so struggle in , in 6th place in 34:16.

A new pb anyway by nearly 3mins having not run one of these for getting on for 4 years. Windless this would be a good course.

Running warm up/down 15:00 [1] 3.5 km (4:17 / km) +1m 4:17 / km
ahr:105 max:115 shoes: Adidas Adizero Adios 2 (2)

Saturday Dec 14, 2013 #

Note
slept:5.5 weight:65.3kg (rest day)

Big hangover morning - woke up at 5:30am and never got back to sleep either though did have a lie in with Grace while Amy went out shopping.

With Bolsover 10km I was planning on a short recovery run in the evening once I was feeling a little likelier but ended up staying at Mum's much longer than planned with family visiting. By the time we left at ~8pm my body was wanting sleep after the previous night's poor attempt.

Friday Dec 13, 2013 #

Note

Feeling a bit better. Work Xmas party so some time to forget life's stresses.

Thursday Dec 12, 2013 #

Note
(rest day)

Feeling totally knackered - tired/sleepy and achy. The last few day is the first time I've been hit with fatigue since the last bout of Lyme Disease. Will take it easy for a couple of days and hopefully that'll sort me out. Seam to have a constant illness and cold as well at the minute.

Wednesday Dec 11, 2013 #

8 AM

Running 47:10 intensity: (30:30 @2) + (16:40 @3) 10.0 km (4:43 / km) +92m 4:31 / km
ahr:139 max:157 shoes: Adidas Adizero Adios 2 (2)

Tuesday Dec 10, 2013 #

6 PM

Running 45:29 intensity: (6:10 @1) + (31:41 @2) + (7:38 @3) 9.62 km (4:44 / km) +58m 4:35 / km
ahr:136 max:152 shoes: Adidas Adizero Adios 2 (2)

Monday Dec 9, 2013 #

Note
(sick)

Feeling terrible. All achy, headache and stomach ache. Had the morning off work I was feeling so bad. Would have taken the whole day but had things to get done that would have stressed me had I not.

Sunday Dec 8, 2013 #

6 PM

Note
(sick)

Home this evening after staying with friends. Felling totally exhausted and like I'm comping down with something again.

Saturday Dec 7, 2013 #

10 AM

Running long 1:30:23 intensity: (49:24 @2) + (40:59 @3) 20.68 km (4:22 / km) +198m 4:10 / km
ahr:143 max:158 shoes: Adidas Adizero Adios 2 (2)

Friday Dec 6, 2013 #

7 AM

Running 18:50 [2] 3.8 km (4:57 / km)
ahr:128 max:144 shoes: Adidas Adizero Adios 2 (2)

6 PM

Running 9:44 intensity: (7:00 @2) + (2:44 @3) 2.2 km (4:25 / km) +16m 4:16 / km
ahr:139 max:149 shoes: Adidas Adizero Adios 2 (2)

Thursday Dec 5, 2013 #

7 AM

Running 10:32 intensity: (7:30 @1) + (3:02 @2) 2.05 km (5:08 / km)
ahr:123 max:134 shoes: Adidas Adizero Adios 2 (2)

6 PM

Running warm up/down 16:00 [2] 3.6 km (4:27 / km)
shoes: Adidas Adizero Adios 2 (2)

Running intervals 32:00 intensity: (18:00 @1) + (14:00 @5) 8.6 km (3:43 / km)
shoes: Adidas Adizero Adios 2 (2)

Running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Adidas Adizero Adios 2 (2)

Wednesday Dec 4, 2013 #

7 AM

Running 26:37 intensity: (17:54 @2) + (8:43 @3) 5.57 km (4:47 / km) +30m 4:39 / km
ahr:140 max:149 shoes: Adidas Adizero Adios 2

5 PM

Running 53:16 [2] 11.09 km (4:48 / km) +151m 4:30 / km
shoes: Adidas Adizero Adios 2

Tuesday Dec 3, 2013 #

6 PM

Running warm up/down 5:04 intensity: (2:22 @3) + (2:42 @4) 1.21 km (4:12 / km) +10m 4:02 / km
ahr:153 max:168 shoes: Adidas Adizero Adios 2 (2)

Running tempo 49:06 intensity: (7:56 @3) + (38:59 @4) + (2:11 @5) 12.94 km (3:48 / km) +151m 3:35 / km
ahr:164 max:178 shoes: Adidas Adizero Adios 2 (2)

Running warm up/down 13:08 intensity: (3:33 @1) + (9:35 @2) 2.67 km (4:55 / km) +6m 4:51 / km
ahr:131 max:142 shoes: Adidas Adizero Adios 2 (2)

Monday Dec 2, 2013 #

7 AM

Running 20:12 intensity: (16:12 @1) + (4:00 @2) 3.8 km (5:19 / km)
ahr:123 max:141 slept:7.5 weight:65.7kg shoes: Adidas Adizero Adios 2 (2)

Felt crap (sicky) last night and that continued again this morning. After 4 build up weeks I will take this week slightly easier to hopefully get my body a bit of rest. House is going up for sale in the new year so time out of work/training/looking after Grace is not being spent recovering, rather decorating/tidying/packing things in boxes.
C • Moving 3

Sunday Dec 1, 2013 #

10 AM

Running warm up/down 9:59 intensity: (9:29 @2) + (30 @5) 1.8 km (5:33 / km)
ahr:130 max:145 shoes: Inov8 X Talon 212 (3)

Arrived a bit later than hoped so warm up was slightly briefer than hoped.

Running race (XCountry) 28:13 intensity: (5:57 @4) + (22:16 @5) 7.91 km (3:34 / km) +23m 3:31 / km
ahr:174 max:178 shoes: Inov8 X Talon 212 (3)

Booths XC @ Trent Meadows.

Decent field today with no North Mids on this weekend. Started ok a feeling decent but started dropping back a bit on the muddy sections as I struggled to get traction in fell shoes - thing a pair of XC spikes are required. Pace dropped slightly after the first couple of km but held position (6th I think) through the second lap. Proper XC course, not that hilly, but very muddy, wet and and mostly off trail with a good few short sharp hills towards the end. Felt considerably better than the last two races I have done anyway so getting healthier. Not too far of where I was in late spring/early summer I would say so should be up to speed by Xmas hopefully and can then push on.

Running warm up/down 12:46 intensity: (5:00 @1) + (7:46 @2) 2.3 km (5:33 / km) +4m 5:30 / km
ahr:128 max:136 shoes: Inov8 X Talon 212 (3)

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