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Training Log Archive: Rich

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Running49 42:21:25 345.91(7:21) 556.68(4:34) 4037
  Strength and Conditioning10 6:29:33 3.95 6.36 53
  Cross Training1 19:11 4
  Total57 49:10:09 349.86 563.04 4094
  [1-5]57 47:31:53
averages - sleep:8.3 weight:64.4kg

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Thursday Jul 31, 2014 #

10 AM

Running 35:16 intensity: (15:56 @1) + (19:20 @2) 7.4 km (4:46 / km) +56m 4:36 / km
ahr:127 max:138 slept:8.25 shoes: Inov8 F-lite 195

Alarm went off at 6:15 for my morning run but too tired so grabbed an extra 45mins sleep instead. Took an early lunch break on way to site for a short jog which helped my legs wake up no end.
6 PM

Running 1:05:13 intensity: (49:48 @1) + (15:25 @2) 13.6 km (4:48 / km) +89m 4:39 / km
ahr:124 max:142 shoes: Skechers Go Run 3

Down to Cannon Hill Park for either Plan A - 1km T reps, or Plan B and steady plod. Within seconds of leaving the hotel Plan B was affirmed.

Wednesday Jul 30, 2014 #

6 AM

Strength and Conditioning 47:11 intensity: (43:51 @1) + (3:20 @2) 0.0 km
ahr:93 max:137 shoes: Inov8 F-lite 195

7 AM

Running 32:44 intensity: (2:05 @1) + (27:50 @2) + (2:49 @3) 7.36 km (4:27 / km) +56m 4:17 / km
ahr:136 max:152 shoes: Adida Adizero Adios Boost 2

ITW from Pheonix park
12 PM

Running 47:21 intensity: (56 @1) + (30:26 @2) + (15:59 @3) 11.43 km (4:09 / km) +7m 4:08 / km
ahr:141 max:149 shoes: Adida Adizero Adios Boost 2

Lunch time waterways cruise.
5 PM

Running 33:45 intensity: (1:04 @1) + (23:39 @2) + (9:02 @3) 7.31 km (4:37 / km) +94m 4:20 / km
ahr:139 max:150 shoes: Adida Adizero Adios Boost 2

HFW

Tuesday Jul 29, 2014 #

6 AM

Running 1:03:38 intensity: (7:42 @1) + (21:34 @2) + (34:22 @3) 13.64 km (4:40 / km) +77m 4:32 / km
ahr:141 max:171 shoes: Skechers Go Run 3

Res then as the trains were on strike, ITW from Pheonix Park after dropping Grace off.
5 PM

Running 34:00 intensity: (20:00 @2) + (11:01 @3) + (2:59 @4) 8.0 km (4:15 / km) +106m 3:59 / km
ahr:140 max:167 shoes: Skechers Go Run 3

Running warm up/down 8:02 intensity: (5:08 @2) + (2:54 @3) 1.86 km (4:19 / km) +5m 4:16 / km
ahr:141 max:156 shoes: Skechers Go Run 3

Running intervals 39:00 intensity: (15:00 @1) + (24:00 @5) 9.25 km (4:13 / km) +1m 4:13 / km
ahr:141 max:177 shoes: Skechers Go Run 3

Harriers Track Session

1min,1.5min, 2min, 2.5min, 3min, 3.5min then back down. 90s recovery after each.

Running warm up/down 10:25 intensity: (4:31 @1) + (5:54 @2) 2.15 km (4:51 / km) +5m 4:47 / km
ahr:128 max:142 shoes: Skechers Go Run 3

Monday Jul 28, 2014 #

6 AM

Strength and Conditioning 37:51 intensity: (35:00 @1) + (2:51 @2)
ahr:69 max:134 shoes: Skechers Go Run 3

7 PM

Running 47:29 intensity: (6:43 @1) + (22:58 @2) + (17:12 @3) + (36 @4) 11.4 km (4:10 / km) +26m 4:07 / km
ahr:141 max:167 shoes: Adida Adizero Adios Boost 2

Felt pretty tired after our wedding anniversary Spa day at Thoresby Hall; lying about in saunas and getting massages is exhausted. Started to feel better after a couple laps of the Res though.

Sunday Jul 27, 2014 #

5 PM

Running 1:05:30 intensity: (26 @0) + (55 @1) + (18:27 @2) + (45:42 @3) 16.03 km (4:05 / km) +105m 3:57 / km
ahr:146 max:158 shoes: Skechers Go Run 3

Cruise up to the top of Silverhill (highest point in Notts) and back. Letting my legs go at the speed they want to.
C • Dude 3

Saturday Jul 26, 2014 #

11 AM

Running long 2:10:46 intensity: (14:45 @1) + (47:00 @2) + (1:09:01 @3) 30.5 km (4:17 / km) +258m 4:07 / km
ahr:142 max:155 shoes: Skechers Go Run 3

Thought todays long run might be a slog after last night but actually felt pretty damn good. Loving being out in the country side in the heat and now being this side of Ashfield, Sherwood Pines is within reach on a decent long run. So headed down the Maun trail to the visitors centre where I had a brief water stop and then back along another set of trails to pick up the Maun trail in Mansfield again and onto home. Only discomfort was a bit of chaffing in the last 15mins; otherwise good throughpout.

Friday Jul 25, 2014 #

6 AM

Strength and Conditioning 34:00 [1]
shoes: Skechers Go Run 3

12 PM

Running 13:04 intensity: (1:01 @1) + (12:03 @2) 2.65 km (4:56 / km) +164m 3:46 / km
ahr:141 max:180 shoes: Adida Adizero Adios Boost 2

Home from work; working from home this afternoon waiting for a delivery.
6 PM

Running warm up/down 44:21 intensity: (32:44 @2) + (11:37 @3) 10.3 km (4:18 / km) +117m 4:04 / km
ahr:146 max:165 shoes: Adida Adizero Adios Boost 2

To Newstead abbey for the 5km race; ended up being a bit further than thought and had to up the pace in the second half significantly. Only made the start with 1min to spare but luckily it was slightly delayed due to waiting for cars to pass which gave me a breather.

Running race 16:03 intensity: (3:22 @4) + (12:41 @5) 5.0 km (3:13 / km) +51m 3:03 / km
ahr:173 max:179 shoes: Adida Adizero Adios Boost 2

Newstead Abbey Dash - Notts AAA 5km Champs

First km is all downhill so was hard to get a rthyme going and know my place. Thankfully got it about right and passed a couple in the first 3km to finish 5th and 3rd Notts. Disappointed not to go sub 16 but the heat and hilly course didn't help. New pb none the less.

Running warm up/down 39:17 intensity: (1:37 @0) + (34:41 @1) + (2:59 @2) 8.64 km (4:33 / km) +153m 4:11 / km
ahr:132 max:170 shoes: Adida Adizero Adios Boost 2

Easy home still feeling eerily fresh legged.

Thursday Jul 24, 2014 #

7 AM

Running 42:37 intensity: (7:08 @1) + (31:45 @2) + (3:44 @3) 9.28 km (4:36 / km) +62m 4:27 / km
ahr:134 max:151 slept:7.75 shoes: Skechers Go Run 3

Easy laps of Edgbaston Res. Pleasantly cool and quiet morning.
6 PM

Running 30:39 intensity: (26:48 @1) + (3:51 @2) 6.26 km (4:54 / km) +11m 4:51 / km
ahr:129 max:135 shoes: Skechers Go Run 3

Easy jog of the res and sutton lawn. Feeling tired tonight.

Wednesday Jul 23, 2014 #

7 AM

Running 49:50 intensity: (4:37 @1) + (11:04 @2) + (34:01 @3) + (8 @4) 11.67 km (4:16 / km) +69m 4:09 / km
ahr:144 max:159 shoes: Skechers Go Run 3

Strange how I always feel good (although achy) the day after a hard reps session. Steady round Edgbaston Res; deciding whether to do 2 or 3 reps, in the end went for four as I was feeling good and it was another beautiful morning.
6 PM

Running 1:12:20 intensity: (6:51 @1) + (55:54 @2) + (9:35 @3) 16.16 km (4:29 / km) +138m 4:18 / km
ahr:136 max:154 shoes: Adida Adizero Adios Boost 2

Had a steady run back down to Cannon Hill Park to cruise around and enjoy it this evening; which I did. Feeling decent again, planned an hour but was enjoying it.

Tuesday Jul 22, 2014 #

7 AM

Running 21:55 intensity: (21:03 @1) + (52 @2) 4.12 km (5:19 / km) +35m 5:06 / km
ahr:120 max:129 slept:9.0 shoes: Skechers Go Run 3

Overlay a little. Being in the hotel and not needing to get up so early I just turned alarm off. Dangerous and didn't wake till 7:40; At least the sleep would do me good. So just a short easy heavy legged one round Edgbaston Res.
6 PM

Running warm up/down 28:33 intensity: (16:33 @1) + (12:00 @2) 6.23 km (4:35 / km) +20m 4:31 / km
ahr:125 max:139 shoes: Adida Adizero Adios Boost 2

Spotted Cannon Hill Park on maps as a potentially good spot for some reps. Managed to find it eventually going off map memory.

Running intervals 31:33 intensity: (17:33 @0) + (14:00 @5) 6.3 km (5:00 / km) +48m 4:49 / km
ahr:142 max:172 shoes: Adida Adizero Adios Boost 2

12 x 400m with 90s recoveries. Was struggling early on so decided to only do 10 but before I knew it I was on the twelfth; nice when that happens. Park was overly busy TBH and had to be careful not to send cyclists/ children/ people flying. Knocking out 67s on the bottom mostly flat path reps and 71s on the top rutted undulating path reps. Screwed the watch up by instinctively pressing the lap button at the end of a rep so missed one off my watch. Another gorgeous day/evening otherwise - I'm happy to cope with the heat and soak up the sun.

Running warm up/down 21:23 intensity: (2:20 @1) + (19:03 @2) 4.39 km (4:53 / km) +61m 4:34 / km
ahr:135 max:143 shoes: Adida Adizero Adios Boost 2

Monday Jul 21, 2014 #

6 AM

Strength and Conditioning 38:00 intensity: (34:47 @1) + (2:26 @2) + (39 @3) + (8 @4)
ahr:105 max:165 shoes: Skechers Go Run 3

Running 34:53 intensity: (6:35 @1) + (24:00 @2) + (3:31 @3) + (39 @4) + (8 @5) 6.94 km (5:02 / km) +27m 4:56 / km
ahr:134 max:179 shoes: Skechers Go Run 3

6 PM

Running 1:15:59 intensity: (27:54 @1) + (48:05 @2) 16.59 km (4:35 / km) +167m 4:22 / km
ahr:129 max:142 shoes: Skechers Go Run 3

From the hotel to Selly Oak and then along the Canal into Brum and around Edgebaston Res.

Sunday Jul 20, 2014 #

6 PM

Running long 1:52:06 intensity: (35:13 @1) + (1:15:46 @2) + (1:07 @3) 24.56 km (4:34 / km) +301m 4:18 / km
ahr:131 max:148 shoes: Adida Adizero Adios Boost 2

Newstead and Thieves. Heavy legs for second half.

Saturday Jul 19, 2014 #

2 PM

Running tempo 56:40 intensity: (8:00 @0) + (13:00 @2) + (35:40 @4) 13.34 km (4:15 / km) +81m 4:07 / km
ahr:143 max:166 shoes: Adida Adizero Adios Boost 2

3km jog, drills then 5 x 2km (just over) at a tempo pace. ~7:05 per rep.

Running warm up/down 8:37 intensity: (39 @1) + (5:17 @2) + (2:37 @3) + (4 @4) 1.85 km (4:39 / km) +3m 4:37 / km
ahr:140 max:159 shoes: Adida Adizero Adios Boost 2

Friday Jul 18, 2014 #

6 AM

Strength and Conditioning 38:11 intensity: (36:26 @1) + (1:45 @2)
ahr:122 max:133 shoes: Skechers Go Run 3

6 PM

Running 30:36 intensity: (31 @1) + (22:32 @2) + (7:33 @3) 6.72 km (4:33 / km) +10m 4:31 / km
ahr:140 max:158 shoes: Adida Adizero Adios Boost 2

Thursday Jul 17, 2014 #

Note
weight:64.4kg

Am training, just not got internet access up and running after the house move as yet so no uploading of GPS data and don't have time to do it manually.
6 AM

Running 44:20 intensity: (13:11 @1) + (31:09 @2) 8.88 km (4:59 / km) +78m 4:47 / km
ahr:138 max:175 shoes: Skechers Go Run 3

5 PM

Running 52:16 intensity: (30:14 @1) + (14:30 @2) + (4:46 @3) + (2:46 @4) 11.12 km (4:42 / km) +219m 4:17 / km
ahr:136 max:172 shoes: Adida Adizero Adios Boost 2

Wednesday Jul 16, 2014 #

6 AM

Strength and Conditioning 55:00 [1]
ahr:107 max:146 shoes: Skechers Go Run 3

Running 24:44 intensity: (3:57 @1) + (20:11 @2) + (36 @3) 4.94 km (5:00 / km) +66m 4:41 / km
ahr:132 max:170 shoes: Adida Adizero Adios Boost 2

3 PM

Running 29:14 intensity: (5:32 @1) + (23:00 @2) + (39 @3) + (3 @4) 6.07 km (4:49 / km) +6m 4:48 / km
ahr:131 max:164 shoes: Adida Adizero Adios Boost 2

6 PM

Running warm up/down 13:11 intensity: (1:07 @0) + (5:48 @1) + (4:38 @2) + (1:35 @3) + (3 @4) 2.76 km (4:46 / km) +11m 4:41 / km
ahr:130 max:159 shoes: Adida Adizero Adios Boost 2

Running race 25:47 intensity: (12:52 @4) + (12:55 @5) 7.82 km (3:18 / km) +71m 3:09 / km
ahr:173 max:194 shoes: Adida Adizero Adios Boost 2

Notts AAA 5 mile road race at Worksop College

Sat in behind the two Mansfield boys (Stuart King and James Mee) to see how long I could stick it. Pretty much the end was the answer. Had dropped off a little (~20m) but was catching on the uphill last 1km and over took John ? (Erewash) towards the end. To go from being over 1min behind these guys to within 10s in 1 month is encouraging.

Running warm up/down 7:42 intensity: (1:09 @1) + (6:33 @2) 1.51 km (5:07 / km)
ahr:131 max:138 shoes: Adida Adizero Adios Boost 2

Tuesday Jul 15, 2014 #

7 AM

Running 35:01 intensity: (17:55 @1) + (13:58 @2) + (45 @3) + (1:02 @4) + (1:21 @5) 6.61 km (5:18 / km) +93m 4:57 / km
ahr:131 max:184 shoes: Skechers Go Run 3

6 PM

Running warm up/down 18:55 intensity: (46 @1) + (11:24 @2) + (6:45 @3) 4.37 km (4:20 / km) +34m 4:10 / km
ahr:141 max:155 shoes: Adida Adizero Adios Boost 2

Running intervals 20:33 intensity: (12:00 @0) + (8:33 @4) 4.06 km (5:04 / km) +1m 5:04 / km
ahr:135 max:172 shoes: Adida Adizero Adios Boost 2

10 x 300m with 100m recovery

Running warm up/down 18:05 intensity: (6:52 @1) + (10:34 @2) + (39 @3) 3.9 km (4:38 / km) +1m 4:38 / km
ahr:130 max:145 shoes: Adida Adizero Adios Boost 2

Monday Jul 14, 2014 #

6 AM

Strength and Conditioning 41:15 intensity: (34:04 @1) + (7:02 @2) + (9 @3)
ahr:111 max:153 shoes: Skechers Go Run 3

6 PM

Running 1:25:57 intensity: (47 @0) + (24:11 @1) + (1:00:59 @2) 15.84 km (5:26 / km) +174m 5:09 / km
ahr:131 max:143 shoes: Skechers Go Run 3

No much else to do so went for a decent run from the hotel in Brum with only half an idea of where I was going. Canal, selly oak, Harbourne, Edgbaston Res, back.

Sunday Jul 13, 2014 #

3 PM

Running 2:02:44 intensity: (33 @0) + (6:13 @1) + (1:04:48 @2) + (51:10 @3) 26.83 km (4:34 / km) +271m 4:21 / km
ahr:141 max:155

Saturday Jul 12, 2014 #

1 PM

Running warm up/down 7:00 [2] 1.1 km (6:22 / km) +20m 5:50 / km
ahr:72 max:72 shoes: Adida Adizero Adios Boost 2

Running race 42:41 intensity: (22:41 @4) + (20:00 @5) 10.98 km (3:53 / km) +250m 3:29 / km
shoes: Adida Adizero Adios Boost 2

Friday Jul 11, 2014 #

7 AM

Strength and Conditioning 29:50 [1] 6.36 km (4:42 / km) +53m 4:30 / km
shoes: Skechers Go Run 3

5 PM

Running 33:23 intensity: (1 @0) + (39 @1) + (32:43 @2) 6.69 km (4:59 / km) +168m 4:26 / km
ahr:141 max:157

Thursday Jul 10, 2014 #

6 AM

Running 20:20 intensity: (3:00 @1) + (9:54 @2) + (6:55 @3) + (31 @4) 3.98 km (5:07 / km) +12m 5:02 / km
ahr:139 max:163 shoes: Skechers Go Run 3

6 PM

Running warm up/down 17:30 intensity: (20 @0) + (41 @1) + (14:47 @2) + (1:42 @3) 3.83 km (4:34 / km) +36m 4:22 / km
ahr:137 max:147 shoes: Adida Adizero Adios Boost 2

Up to Harriers

Running 39:51 intensity: (12 @0) + (29 @1) + (1:20 @2) + (13:39 @3) + (24:11 @4) 10.42 km (3:49 / km) +1m 3:49 / km
ahr:158 max:172 shoes: Adida Adizero Adios Boost 2

600m threshold reps with ~35s jog recoveries.

Running 21:29 intensity: (9:17 @1) + (12:12 @2) 4.37 km (4:55 / km) +6m 4:53 / km
ahr:126 max:138 shoes: Adida Adizero Adios Boost 2

Jog home

Wednesday Jul 9, 2014 #

7 PM

Running 29:12 [1] 6.02 km (4:51 / km) +27m 4:45 / km
shoes: Skechers Go Run 3

Plodding, legs tired from all the moving/emptying boxes/ hanging curtain roles

Tuesday Jul 8, 2014 #

6 PM

Running warm up/down 17:43 [2] 3.96 km (4:29 / km) +37m 4:17 / km
shoes: Adida Adizero Adios Boost 2

Up to harriers.

Running 36:52 intensity: (17:52 @0) + (19:00 @5) 6.97 km (5:17 / km) +1m 5:17 / km
shoes: Adida Adizero Adios Boost 2

Tough session.

3 x 800s (90s), 600m (75s), 400m (60s), 200m (45s)

Running 20:26 [0] 4.19 km (4:52 / km) +3m 4:51 / km

Monday Jul 7, 2014 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km) +15m 4:54 / km
shoes: Skechers Go Run 3

Sunday Jul 6, 2014 #

6 PM

Cross Training 12:29 [1]
ahr:97 max:115

Running 10:45 intensity: (30 @0) + (2:12 @1) + (8:03 @2) 2.42 km (4:27 / km) +20m 4:16 / km
ahr:132 max:142

Cross Training 6:42 intensity: (26 @0) + (4:32 @1) + (1:19 @2) + (25 @3) +4m
ahr:123 max:148

Running 10:15 intensity: (26 @0) + (41 @1) + (9:08 @2) 2.32 km (4:26 / km) +13m 4:18 / km
ahr:132 max:141

Saturday Jul 5, 2014 #

8 AM

Running 1:08:49 [2] 15.45 km (4:27 / km)
ahr:138 max:151

Friday Jul 4, 2014 #

6 AM

Strength and Conditioning 21:01 [1]

5 PM

Running 24:42 [3] 5.37 km (4:36 / km)

Thursday Jul 3, 2014 #

6 AM

Running 37:43 [2] 7.5 km (5:02 / km)
ahr:130 max:149

6 PM

Running 14:29 [1] 2.84 km (5:06 / km)
ahr:126 max:159

Running 1:43 [2] 0.45 km (3:48 / km)
ahr:142 max:160

Up to Harriers. Started a session but my stomach was in knotts and very painful so quickly gave up.

Running 13:24 [1] 2.77 km (4:50 / km)
ahr:122 max:131

Wednesday Jul 2, 2014 #

6 AM

Strength and Conditioning 47:14 [1]
ahr:118 max:169 shoes: Skechers Go Run 3

8 AM

Running 6:16 [1] 1.16 km (5:25 / km)
ahr:120 max:143

12 PM

Running 47:53 [3] 11.63 km (4:07 / km)
ahr:144 max:156

5 PM

Running 55:25 [2] 11.39 km (4:52 / km)
ahr:137 max:154

Tuesday Jul 1, 2014 #

6 AM

Running 35:00 [2] 7.9 km (4:26 / km)
shoes: Skechers Go Run 3

Jog out from the hotel to Hagley Road running track and back.
6 PM

Running warm up/down 20:00 [2] 4.45 km (4:30 / km)
shoes: Skechers Go Run 3

Running intervals 35:00 intensity: (16:00 @0) + (19:00 @5) 6.5 km (5:23 / km)
shoes: Skechers Go Run 3

Running warm up/down 11:30 [2] 2.4 km (4:47 / km)
shoes: Skechers Go Run 3

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