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Training Log Archive: Rich

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Running19 9:28:16 72.56(7:50) 116.78(4:52) 1548
  Cross Training7 5:03:06 36.08(8:24) 58.06(5:13)
  Strength and Conditioning12 3:57:24
  Orienteering4 2:28:09 15.53(9:32) 25.0(5:56) 59959 /64c92%
  Total31 20:56:55 124.17 199.84 214759 /64c92%
  [1-5]28 18:14:49
averages - weight:66kg

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Friday Oct 31, 2014 #

5 PM

Running 22:43 intensity: (2:30 @1) + (14:46 @2) + (1:29 @3) + (3:23 @4) + (35 @5) 4.45 km (5:06 / km) +14m 5:02 / km
ahr:139 max:179 shoes: Inov8 Trailroc 245

Easy jog around sutton lawn, keeping to the soft stuff. Tried to keep a high cadence to reduce impact - felt strange but no groaning from my calf.

Wednesday Oct 29, 2014 #

Note
weight:66.4kg (injured) (rest day)

Nope, really not feeling it. Not unwell, but definitely feeling on the edge; tired and achy. If I could it would have been a short steady run but as the only option is the gym, which would have been a faff for little gain, a rest was the preferred option.

Tuesday Oct 28, 2014 #

6 PM

Cross Training 30:04 intensity: (17:50 @1) + (10:38 @2) + (1:36 @3) 5.38 km (5:35 / km)
ahr:125 max:149 (injured)

Really not feeling it tonight. Was planning on longer but had to battle to 30mins and was struggling to keep my HR up to a reasonable aerobic training level.

Monday Oct 27, 2014 #

7 PM

Strength and Conditioning 35:00 [0]
(injured) (rest day)

Back at physios at lunch. Progressing the exercises. Agreed not to run for the next few days until the strength has returned to my calf (at least 90%). Full set of exercises are pretty time consuming.

Sunday Oct 26, 2014 #

Event: Midland Championships
 
11 AM

Running warm up/down 12:49 intensity: (30 @1) + (3:59 @2) + (5:45 @3) + (2:35 @4) 2.46 km (5:12 / km) +64m 4:36 / km
ahr:148 max:168 shoes: Inov8 ORoc 280 (2)

Orienteering race 1:07:28 intensity: (2:16 @3) + (44:37 @4) + (20:35 @5) *** 12.3 km (5:29 / km) +374m 4:46 / km
ahr:169 max:180 spiked:24/26c (injured) shoes: Inov8 ORoc 280 (2)

Midland champs @ Longshaw

I know I probably shouldn't have but was getting massive withdrawal symptoms. So I went out to enjoy and not push/do anything silly.

Was able to ran with more confidence on the trails and easier terrain but was pretty reserved through the marshes, rock, tussocks etc to preserve my calf. Course was mainly quite straight forwards and only small time losses at 1 (banana), 5 (over shot), and 24 (too far right); each about 20-30s. Also not sure on my routes to 9 and 10. Was within 1 min of Malley and Will so not too bad.
12 PM

Running warm up/down 14:54 intensity: (13:29 @1) + (1:25 @2) 2.0 km (7:28 / km) +38m 6:49 / km
ahr:118 max:131 shoes: Inov8 ORoc 280 (2)

Tired jog; tightness in strange places, I guess from running slightly differently.

Saturday Oct 25, 2014 #

2 PM

Running 45:23 intensity: (1:14 @1) + (4:51 @2) + (30:58 @3) + (4:03 @4) + (4:17 @5) 10.64 km (4:16 / km) +82m 4:07 / km
ahr:152 max:183 (injured) shoes: Sketchers Go Run 2

Easy on the Timberland trial and around the res, finishing through Sutton Lawn; trying to increase cadence to reduce impact on calves & Achilles.

Friday Oct 24, 2014 #

7 AM

Running 23:43 intensity: (1:48 @1) + (6:59 @2) + (14:56 @3) 5.02 km (4:43 / km) +40m 4:32 / km
ahr:143 max:156 (injured) shoes: Sketchers Go Run 2

Getting to the gym would have been difficult today. So, instead of doing nothing, and as I have had no discomfort for nearly a week now, I thought a short run into work was called for. Didn't feel my calf at all, either during or after.
5 PM

Running 19:42 intensity: (58 @1) + (1:40 @2) + (16:20 @3) + (44 @4) 4.43 km (4:27 / km) +164m 3:45 / km
ahr:148 max:166 shoes: Sketchers Go Run 2

To mum's from station; all good.

Thursday Oct 23, 2014 #

6 PM

Cross Training 1:00:08 intensity: (29:01 @1) + (5:58 @2) + (6:11 @3) + (14:44 @4) + (4:14 @5) 12.9 km (4:40 / km)
ahr:139 max:177 shoes: Sketchers Go Run 2

6 x 4m Threshold with 1min easy. Still no issues.

Wednesday Oct 22, 2014 #

7 PM

Cross Training 40:15 intensity: (7:45 @1) + (22:08 @2) + (9:23 @3) + (59 @4) 7.73 km (5:12 / km)
ahr:136 max:163 weight:65.4kg shoes: Sketchers Go Run 2

Still nothing from my calf though some weakness during strengthening stuff. Feels good enough to run on; which means is a struggle to stop myself from going running.

Strength and Conditioning 10:00 [0]
shoes: Sketchers Go Run 2

Tuesday Oct 21, 2014 #

6 PM

Cross Training 1:00:06 intensity: (4:29 @1) + (24:44 @2) + (27:02 @3) + (3:51 @4) 10.04 km (5:59 / km)
ahr:143 max:165 weight:65.3kg shoes: Sketchers Go Run 2

Strength and Conditioning 15:00 [0]
shoes: Sketchers Go Run 2

Monday Oct 20, 2014 #

12 PM

Note
weight:66.3kg (injured)

Back at Physios. Has improved much more than expected. Continue now with X training for the next week and reassess for running after next weeks appointment; that is much quicker than originally suspected. Strengthening stuff to do, but not eccentric loading yet.
6 PM

Cross Training 50:02 intensity: (1:51 @1) + (8:08 @2) + (29:57 @3) + (10:06 @4) 9.97 km (5:01 / km)
ahr:150 max:163 weight:66.4kg shoes: Sketchers Go Run 2

Strength and Conditioning 20:00 [0]
shoes: Sketchers Go Run 2

Sunday Oct 19, 2014 #

11 AM

Cross Training 30:00 [2] 3.2 mi (9:22 / mi)

X Trainer

short steady one to see how my calf reacts. Has been feeling much improved in the last couple of days.

Friday Oct 17, 2014 #

Event: JOK Chasing Sprint
 

Wednesday Oct 15, 2014 #

12 PM

Note
(injured)

Physio appointment

As expected really. Total rest for the next few days with regular icing and compression can start cross training only once I can walk normally again. So some enforced rest but will mean I can build up into my winter base training. No real indication of time out from running; back Monday so may know more then. at least this time I have the time to make sure its right before racing again.

Monday Oct 13, 2014 #

11 AM

Orienteering 42:00 [0] *** 3.3 km (12:44 / km) +80m 11:21 / km
(injured) shoes: Inov8 ORoc 280 (2)

Walk around a line course on Creag Choinnich. Calf was OK to start but as soon as I'd tweaked it again that was it - brain thinking about that the whole time and not thinking about orienteering. Not a chance I will be running for a while so little point in staying in Scotland. Long drive home afterwards but better to go back to work and save the holiday for when I can get full benefit from it.

Sunday Oct 12, 2014 #

11 AM

Orienteering race 19:03 intensity: (10:00 @4) + (9:03 @5) *** 4.6 km (4:08 / km) +145m 3:35 / km
spiked:19/19c (injured) shoes: Inov8 X Talon 212 (4)

Race The Castles - Stirling

Another superb course and organised race, would love more of these in the UK. Performance again was mediocre though having calf problems today, tight before and getting tighter throughout. This culminated in a tear as I turned the corner up the final drive when I overstretched to power up the hill.

Castle section was hesitant, making sure of permissible routes but maybe wasn't a bad approach as I was around top 10 heading out the castle, main time loss was missing the route to 3. Lost a few secs going into 10 but happy with my route to 11 but a poor route to 14 (went right) lost me 30-40s by the looks of it. Was like an ice rink (greasy surface) through the last sections of the course, nearly breaking my neck a couple of time. A few secs lost hesitating on 13. Then came the tear and hobbled finish. Thought a decent run as I finished not realising the RC time loss at 14 at the time. Splits indicate I was clearly running a little slower today, no doubt due to calf. Finished 14th in a slightly stronger field than yesterday.

Struggling to walk afterwards so no warm down.

Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +50m 9:05 / km
shoes: Inov8 X Talon 212 (4)

To start - calf tightening but trying just to put it at the back of my mind. Just thought it would be tight and not present an issue.

Saturday Oct 11, 2014 #

Event: Race the Castles
 
11 AM

Running warm up/down 20:00 [2] 2.2 km (9:05 / km) +30m 8:31 / km
shoes: Inov8 X Talon 212 (4)

Normal stuff, legs feeling good, no big problems coming from my calf.

Orienteering race 19:38 intensity: (5:38 @4) + (14:00 @5) *** 4.8 km (4:05 / km)
spiked:16/19c shoes: Inov8 X Talon 212 (4)

Race The Castle - Edinburgh

Really enjoyed it but a mediocre performance. First section was tricky and made quite a few hesitations and twice started running into the wrong alley initially before realising and turning back. Also unnecesserily climbed steps to #1 which no doubt lost a few seconds. Also ended running all the way around the back to #4 after hesitating and not working out which alley to take to 4. Even so, looking at the splits I was going decent up until 10. However, made a sizable error (~20-25s) on 11, again running down the wrong alley and was very tentative coming down the slope to 12 (not sure of best route to this); I think my calf was starting to tighten at this point. Lost more time in RC on 16 (~5s) and hesitation of 17 (~15s) turning back after not picking the steps out and then not cutting the corner.

Finished =16. Splits indicate I was in touch with the top 6 prior to my balls up at 11 despite earlier errors so positives to take.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km) +130m 4:05 / km
shoes: Adida Adizero Adios Boost 2

Tuesday Oct 7, 2014 #

8 AM

Running 2:53 intensity: (1:39 @1) + (1:14 @2) 0.61 km (4:45 / km) +1m 4:43 / km
ahr:118 max:133 shoes: Sketchers Go Run 2

Strength and Conditioning 8:00 [0]

Monday Oct 6, 2014 #

6 AM

Strength and Conditioning 37:04 [1]
ahr:88 max:120

7 AM

Running 21:28 intensity: (1:25 @1) + (5:32 @2) + (14:31 @3) 4.76 km (4:31 / km) +42m 4:19 / km
ahr:143 max:156 shoes: Sketchers Go Run 2

5 PM

Running 23:21 intensity: (2:16 @1) + (17:38 @2) + (3:27 @3) 5.34 km (4:23 / km) +28m 4:16 / km
ahr:137 max:149 shoes: Sketchers Go Run 2

Sunday Oct 5, 2014 #

10 AM

Running long 1:30:31 intensity: (4:09 @1) + (53:58 @2) + (32:24 @3) 20.02 km (4:31 / km) +260m 4:15 / km
ahr:140 max:155 shoes: Adida Adizero Adios Boost 2

Saturday Oct 4, 2014 #

5 PM

Running 1:13:34 intensity: (1:43 @1) + (42:43 @2) + (29:08 @3) 16.16 km (4:33 / km) +128m 4:23 / km
ahr:141 max:157 shoes: Nike Fusion Trail

Strength and Conditioning 8:00 [0]

Friday Oct 3, 2014 #

6 AM

Strength and Conditioning 42:05 intensity: (35:00 @1) + (7:05 @2)
ahr:111 max:141 shoes: Inov8 F-lite 195

7 AM

Running 23:53 intensity: (1:32 @1) + (10:39 @2) + (11:42 @3) 5.03 km (4:45 / km) +52m 4:31 / km
ahr:141 max:153 shoes: Nike Fusion Trail

5 PM

Running 26:29 intensity: (2:07 @1) + (8:35 @2) + (15:24 @3) + (23 @4) 5.95 km (4:27 / km) +163m 3:55 / km
ahr:143 max:160 (injured) shoes: Nike Fusion Trail

Easy with a few strides, far less agro from my calf; getting there.

Thursday Oct 2, 2014 #

7 AM

Running 24:45 intensity: (3:39 @1) + (16:52 @2) + (4:14 @3) 5.07 km (4:53 / km) +39m 4:42 / km
ahr:135 max:149 shoes: Sketchers Go Run 2

Easy ITW, trying to heel strike as advised by physio for a few deals to help calf heal. Felt strange.

Strength and Conditioning 8:00 [0]
shoes: Sketchers Go Run 2

Eccentric calf loading exercises on the stairs when I got to work.
6 PM

Running warm up/down 21:15 intensity: (1 @0) + (1:17 @1) + (12:05 @2) + (7:52 @3) 4.59 km (4:38 / km) +17m 4:33 / km
ahr:141 max:152 shoes: Sketchers Go Run 2

Up to the gym

Cross Training intervals 32:31 intensity: (22:31 @1) + (10:00 @5) 6.9 km (4:43 / km)
ahr:137 max:171 shoes: Sketchers Go Run 2

Calf not up to impact of fast running yet so did intervals on the Elliptical machine. 10 x 1min reps with 2mins easy recoveries.

Strength and Conditioning 8:00 [0]
shoes: Sketchers Go Run 2

Running warm up/down 11:53 intensity: (34 @1) + (9:26 @2) + (1:53 @3) 2.55 km (4:39 / km) +3m 4:38 / km
ahr:138 max:151 shoes: Sketchers Go Run 2

Jog home from gym.

Wednesday Oct 1, 2014 #

6 AM

Strength and Conditioning 38:15 intensity: (5 @0) + (35:24 @1) + (2:46 @2) 0.0 km
ahr:110 max:138 shoes: Inov8 F-lite 195

With my calf starting to recover, bought the circuit training back in. Decent session and no reaction from my calf.
7 AM

Running 24:35 intensity: (2:17 @1) + (18:41 @2) + (3:37 @3) 5.02 km (4:54 / km) +36m 4:43 / km
ahr:136 max:149 shoes: Sketchers Go Run 2

Jog into work, testing my calf. Tightened towards the end but that's to be expected. Physios at lunch.
12 PM

Note

Physios - calf progressing nicely and strength is back. Can introduce running again and S&C. Greater calf loading exercises which should also help my Achilles Tendinitis (which is still sore despite not running for 10 days.
5 PM

Running 29:25 intensity: (4:54 @1) + (20:53 @2) + (3:38 @3) 6.19 km (4:45 / km) +167m 4:11 / km
ahr:136 max:151 (injured) shoes: Sketchers Go Run 2

Easy jog home from the station. Calf tightened up; need to be careful.
6 PM

Strength and Conditioning 8:00 [0]

Calf exercises

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