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Training Log Archive: Rich

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Running29 14:48:56 110.26(8:04) 177.45(5:01) 1733
  Orienteering8 8:37:13 50.2(10:18) 80.79(6:24) 185668 /83c81%
  Strength and Conditioning3 1:25:06 0.4 0.65 1
  Total33 24:51:15 160.86 258.89 359068 /83c81%
  [1-5]33 24:01:58
averages - weight:66.1kg

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Thursday Aug 31, 2017 #

7 PM

Running 29:09 intensity: (39 @0) + (1:16 @1) + (7:13 @2) + (20:01 @3) 6.93 km (4:12 / km) +20m 4:09 / km
ahr:140 max:154 shoes: NB Fresh Foam Zante V2

Around the res. Feeling massively improved tonight helped by clearing lots of work stresses.

Wednesday Aug 30, 2017 #

Note
(sick)

Felt absolutely diabolical again today. Fussy head, headache, poor sleep, aching, tight muscles and fatigue.

Tuesday Aug 29, 2017 #

7 AM

Running 19:46 intensity: (45 @0) + (18:05 @1) + (56 @2) 3.7 km (5:20 / km) +11m 5:16 / km
ahr:119 max:127 shoes: Adidas Adizero Adios Boost (4)

Went out before work but felt truly awful. Swimming in fatigue so soon swung back round for home.
6 PM

Running warm up/down 8:46 intensity: (47 @0) + (6:11 @1) + (1:48 @2) 1.7 km (5:09 / km) +1m 5:08 / km
ahr:117 max:132 shoes: Adidas Adizero Adios Boost (4)

Running intervals 21:23 intensity: (8 @0) + (1:20 @1) + (3:21 @2) + (5:43 @3) + (10:12 @4) + (39 @5) 4.45 km (4:48 / km) +1m 4:48 / km
ahr:151 max:172 shoes: Adidas Adizero Adios Boost (4)

Track. I nearly didn't come tonight as like this morning I have felt terrible all day but felt trying couldn't make me feel any worse. WU wasn't great and the first couple of reps felt terrible. Then I ran a couple of reps on my own, started feeling much better and ended up doing ok. Only did 10 x 400m (60s) as my calves were feeling vulnerable by that point and I was concerned about a strain (based on past history).

Running warm up/down 7:31 intensity: (6:16 @1) + (1:15 @2) 1.43 km (5:15 / km) +1m 5:14 / km
ahr:121 max:130 shoes: Adidas Adizero Adios Boost (4)

Monday Aug 28, 2017 #

Note
(sick) (rest day)

Felt awful.

Sunday Aug 27, 2017 #

9 AM

Orienteering 2:10:47 intensity: (6:17 @0) + (1:55:58 @1) + (6:12 @2) + (2:20 @3) 15.22 km (8:35 / km) +153m 8:11 / km
ahr:115 max:152 shoes: NB Fresh Foam Zante V2

Reccy of boundary woods. Nettles pretty horrendous but at least they should have gone by the event i'm planning.

Saturday Aug 26, 2017 #

11 AM

Running 59:13 intensity: (35 @0) + (7:04 @1) + (24:45 @2) + (3:13 @3) + (23:36 @4) 13.5 km (4:23 / km) +78m 4:16 / km
ahr:142 max:167 shoes: Adidas Adizero Adios Boost (4)

25 x 45/15 foxdahls.

Friday Aug 25, 2017 #

5 PM

Running 28:37 intensity: (1:12 @0) + (12:20 @1) + (15:05 @2) 6.02 km (4:45 / km) +12m 4:43 / km
ahr:123 max:136 shoes: NB Fresh Foam Zante V2

Thursday Aug 24, 2017 #

7 AM

Running 25:07 intensity: (34 @0) + (1:24 @1) + (9:00 @2) + (14:09 @3) 4.99 km (5:02 / km) +55m 4:46 / km
ahr:138 max:149 shoes: NB Fresh Foam Zante V2

5 PM

Running 26:31 intensity: (29 @0) + (39 @1) + (17:11 @2) + (8:12 @3) 5.41 km (4:54 / km) +169m 4:14 / km
ahr:135 max:148 shoes: NB Fresh Foam Zante V2

Wednesday Aug 23, 2017 #

7 AM

Running 20:22 intensity: (28 @0) + (42 @1) + (1:16 @2) + (17:31 @3) + (25 @4) 4.56 km (4:28 / km) +19m 4:23 / km
ahr:145 max:156 shoes: NB Fresh Foam Zante V2

5 PM

Running 14:24 intensity: (28 @1) + (8:38 @2) + (5:18 @3) 3.02 km (4:46 / km) +13m 4:40 / km
ahr:137 max:145 shoes: NB Fresh Foam Zante V2

Tuesday Aug 22, 2017 #

6 PM

Running warm up/down 7:01 intensity: (38 @0) + (38 @1) + (5:39 @2) + (6 @3) 1.46 km (4:48 / km) +1m 4:47 / km
ahr:126 max:140 shoes: Adidas Adizero Adios Boost (4)

Running intervals 34:20 intensity: (10 @0) + (3:07 @1) + (3:55 @2) + (5:41 @3) + (15:19 @4) + (6:08 @5) 7.35 km (4:40 / km) +1m 4:40 / km
ahr:154 max:174 shoes: Adidas Adizero Adios Boost (4)

5 x 1km (90s) 400m (60s) Was a bit better than I though it would be.

Running warm up/down 15:28 intensity: (2:20 @0) + (4:05 @1) + (9:03 @2) 3.05 km (5:05 / km) +2m 5:04 / km
ahr:119 max:138 shoes: Adidas Adizero Adios Boost (4)

Monday Aug 21, 2017 #

7 AM

Running 25:20 intensity: (26 @0) + (1:10 @1) + (9:37 @2) + (14:07 @3) 5.05 km (5:01 / km) +35m 4:51 / km
ahr:137 max:152 shoes: NB Fresh Foam Zante V2

5 PM

Running 24:37 intensity: (1:12 @0) + (2:31 @1) + (6:06 @2) + (14:48 @3) 4.86 km (5:04 / km) +30m 4:55 / km
ahr:137 max:152 shoes: NB Fresh Foam Zante V2

Sunday Aug 20, 2017 #

11 AM

Running warm up/down 9:45 intensity: (19 @0) + (47 @1) + (4:40 @2) + (3:27 @3) + (32 @4) 2.04 km (4:46 / km)
ahr:136 max:161 shoes: Adidas Adizero Adios Boost (4)

Orienteering race 46:30 intensity: (6 @0) + (14 @1) + (6 @2) + (23 @3) + (44:36 @4) + (1:05 @5) 11.92 km (3:54 / km) +23m 3:52 / km
ahr:164 max:171 shoes: Adidas Adizero Adios Boost (4)

Lincoln city race. Was in some residential suburbs and was pretty (very) straight forward. There was one trickier leg with a blocked route that I failed to spot and lost 1min. Otherwise I think I took the best route on each control as there was so much time to plan ahead. Never felt fast and tired a lot. Glutes and hammies were noticeably tightening/fatiguing.

Tonight my back is feeling quite tight and sore.

http://www.log.routegadget.co.uk/rg2/#85&course=1&...

Running warm up/down 11:23 intensity: (10 @0) + (6:59 @1) + (4:07 @2) + (7 @3) 2.02 km (5:39 / km) +3m 5:36 / km
ahr:123 max:145 shoes: Adidas Adizero Adios Boost (4)

Saturday Aug 19, 2017 #

2 PM

Running long 1:30:51 intensity: (58 @0) + (8:10 @1) + (30:18 @2) + (42:12 @3) + (9:07 @4) + (6 @5) 18.63 km (4:53 / km) +320m 4:29 / km
ahr:140 max:170 weight:66.1kg shoes: Asics Gel - Fuji Racer 3

Target was 90mins and took in some hills en route. Started to feel pretty tired at the end so 90mins was about right. Listening to the Forest match again - good 2-1 win against boro.

Friday Aug 18, 2017 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 26:56 intensity: (1:14 @0) + (2:52 @1) + (4:19 @2) + (18:31 @3) 5.51 km (4:53 / km) +48m 4:41 / km
ahr:140 max:153 shoes: NB Fresh Foam Zante V2

ITW
7 PM

Running 24:32 intensity: (34 @0) + (1:16 @1) + (5:34 @2) + (17:08 @3) 5.0 km (4:54 / km) +165m 4:13 / km
ahr:139 max:152 shoes: NB Fresh Foam Zante V2

HFW

Thursday Aug 17, 2017 #

6 PM

Running 45:01 intensity: (58 @0) + (12:38 @1) + (27:54 @2) + (3:31 @3) 9.04 km (4:59 / km) +66m 4:48 / km
ahr:129 max:151 shoes: Skechers Gomeb Speed 3

Work has been hideous this week and I have not slept well partly as a result of this. Got up in the middle of the night after lying awake for a couple of hour and did a mindfulness video which helped my relax and soon went off once back in bed.

I went for a plod when I got back home up the Tevie trail. I felt okish considering tiredness at the start but after ~20mins I really started to hit the wall so I soon turned for home. Had to walk a couple of times but once I hit the road my pride kept me moving.

Wednesday Aug 16, 2017 #

6 AM

Strength and Conditioning 30:00 [1]

S&C and mileage build up current goals. I know that if I do not get strength in my glutes, hammies and core I will get bio-mechanical injuries/issues again.

Tuesday Aug 15, 2017 #

6 PM

Running warm up/down 11:00 intensity: (1:51 @0) + (1:18 @1) + (6:12 @2) + (1:39 @3) 2.11 km (5:13 / km) +1m 5:12 / km
ahr:126 max:152 shoes: Adidas Adizero Adios Boost (4)

Running tempo 28:51 intensity: (54 @0) + (5:21 @1) + (2:38 @2) + (3:24 @3) + (16:01 @4) + (33 @5) 5.82 km (4:57 / km) +1m 4:57 / km
ahr:147 max:171 shoes: Adidas Adizero Adios Boost (4)

Harriers track session. Was running late so by the time I had finished my warm up I had missed the first two (800m) reps. Was a T session tonight and sat with the fastest group (that are a little slower than I normally am) but the first rep was feeling pretty uncomfortable on my lower back strain. Dropped back another group for the rest and this felt much better and very comfortable. Felt better as the session went on. Was doing ~2:45s and did 7.

Running warm up/down 9:39 intensity: (6 @0) + (40 @1) + (7:16 @2) + (1:37 @3) 2.04 km (4:44 / km) +1m 4:43 / km
ahr:133 max:145 shoes: Adidas Adizero Adios Boost (4)

Monday Aug 14, 2017 #

6 AM

Strength and Conditioning 35:06 intensity: (17:26 @0) + (17:09 @1) + (31 @2) 0.65 km (54:00 / km) +1m 53:35 / km
ahr:96 max:126

Circuits. Stopped short as I was feeling completed screwed again.

Running 24:56 intensity: (47 @0) + (1:04 @1) + (22:17 @2) + (48 @3) 4.77 km (5:13 / km) +51m 4:58 / km
ahr:131 max:143 shoes: NB Fresh Foam Zante V2

Plod ITW.
5 PM

Running 21:23 intensity: (21 @0) + (3:09 @1) + (16:13 @2) + (1:40 @3) 4.25 km (5:02 / km) +35m 4:50 / km
ahr:130 max:145 shoes: NB Fresh Foam Zante V2

Plod home.

Sunday Aug 13, 2017 #

11 AM

Running warm up/down 11:58 intensity: (44 @0) + (3:56 @1) + (7:18 @2) 2.02 km (5:56 / km)
ahr:124 max:139 shoes: Inov8 X Talon 212 (5)

Orienteering 50:57 intensity: (30 @0) + (4:21 @1) + (7:39 @2) + (33:54 @3) + (4:33 @4) 9.4 km (5:25 / km) +72m 5:13 / km
ahr:143 max:159 (sick) shoes: Inov8 X Talon 212 (5)

Run around LEI's summer League event at Castle Hill - Score event. Not at all technical apart from dodging nettles, finding controls that were in the wrong place and deciphering dodgy mapping. Was feeling very tired and slowed considerable but the fatigue is limited.

Running warm up/down 4:11 intensity: (1 @0) + (2:59 @1) + (1:11 @2) 0.79 km (5:18 / km) +7m 5:05 / km
ahr:121 max:129 shoes: Inov8 X Talon 212 (5)

Saturday Aug 12, 2017 #

3 PM

Running 1:09:19 intensity: (1:02 @0) + (4:23 @1) + (35:40 @2) + (28:14 @3) 15.41 km (4:30 / km) +111m 4:21 / km
ahr:136 max:152 shoes: NB Fresh Foam Zante V2

I consider this the start of the return/rehab. Felt better than expected but was listening to the Forest match en route and an entertaining 4-3 win at Brentford probably helped!

Wednesday Aug 9, 2017 #

Note
(injured) (sick)

Feeling pretty under the weather again and my back has really stiffened up over night and painful if I use it. Clearly a slight strain there. Had too take painkillers through the day.

Tuesday Aug 8, 2017 #

7 PM

Orienteering 41:07 intensity: (14 @0) + (45 @1) + (11:07 @2) + (24:17 @3) + (4:44 @4) 7.38 km (5:34 / km) +227m 4:50 / km
ahr:144 max:163 shoes: Inov8 X Talon 212 (5)

Jog around summer league course at Bradgate. Still feeling completely screwed. Weather pretty miserable but the park was enjoyable as always bar the placement of one or two flags which were beneath the bracken - ran past #3 (<1m) without spotting it, it was that hidden.

Also, tweaked my back early when lifting a tool box while decorating Grace's room; thought nothing of it at the time but pretty sore this evening and painful when running downhill.

Monday Aug 7, 2017 #

Note
(rest day)

Still feeling screwed and the cold much worse. Feeling fatigues again which may well be due to the cold.

Sunday Aug 6, 2017 #

6 PM

Running 25:03 intensity: (52 @0) + (22:14 @1) + (1:57 @2) 4.53 km (5:32 / km) +19m 5:25 / km
ahr:119 max:130 shoes: NB Fresh Foam Zante V2

Jog and stretch. Head cold started last nigh on the way home which is also contributing to general feeling tired.

Saturday Aug 5, 2017 #

10 AM

Running warm up/down 9:48 intensity: (11 @0) + (27 @1) + (1:50 @2) + (7:20 @3) 1.62 km (6:03 / km) +72m 4:57 / km
ahr:140 max:154 shoes: VJ Bold

Orienteering race 1:22:45 intensity: (12 @0) + (8 @1) + (8 @2) + (5:10 @3) + (1:14:39 @4) + (2:28 @5) 12.26 km (6:45 / km) +463m 5:41 / km
ahr:163 max:172 spiked:23/28c shoes: VJ Bold

S6D Day 6 - Glen Feardar West

Ran 21E today and enjoyed the course despite physical tiredness and not always being on it technically; also MP'ed at #2.

Completely spannered up #1 climbing too high too early after mixing up hills - just careless. Lost ~30s on #9 stopping and searching a spur too early. Small time losses of ~20-30s on #14 and #15. But the biggest came on #20; looked and easy control just up from the large crag but I completely lost focus and before I knew it the fence and open where close. ~1:45 lost. Was a bit of a slog after the spectator in some tough heather and very tired legs.

http://www.scottish6days.routegadget.co.uk/rg2/#48...

Running warm up/down 14:40 intensity: (7 @0) + (7:46 @1) + (6:47 @2) 2.46 km (5:58 / km) +5m 5:54 / km
ahr:124 max:139 shoes: VJ Bold

Friday Aug 4, 2017 #

12 PM

Running warm up/down 10:24 intensity: (1:36 @0) + (4:04 @1) + (3:37 @2) + (1:07 @3) 1.32 km (7:53 / km) +30m 7:05 / km
ahr:120 max:153 shoes: VJ Bold

Orienteering race 54:03 intensity: (19 @2) + (3:00 @3) + (44:51 @4) + (5:53 @5) 8.79 km (6:09 / km) +341m 5:09 / km
ahr:149 max:173 spiked:13/16c shoes: VJ Bold

S6D Day 5 - Glen Feardar East

Fairly simple course but still managed to lose ~30s on #2 with poor direction out of #1 and then ~45s on 7 again with poor direction and not careful enough where I crossed the wall. Also lost ~30s on #14 by mixing up bits of open. Otherwise very sluggish and tired today. Still enough to take the win on M35L though well down on the 20s.

http://www.scottish6days.routegadget.co.uk/rg2/#45...

Running warm up/down 7:26 intensity: (14 @0) + (4:25 @1) + (2:47 @2) 1.18 km (6:18 / km) +5m 6:10 / km
ahr:121 max:134 shoes: VJ Bold

Thursday Aug 3, 2017 #

11 AM

Running 22:23 intensity: (27 @0) + (1:29 @1) + (9:09 @2) + (11:09 @3) + (9 @4) 2.73 km (8:11 / km) +184m 6:08 / km
ahr:138 max:155 shoes: VJ Bold

WU

Orienteering race 52:59 intensity: (8 @1) + (17 @2) + (1:38 @3) + (26:53 @4) + (24:03 @5) *** 6.86 km (7:44 / km) +369m 6:05 / km
ahr:168 max:177 spiked:12/15c shoes: VJ Bold

S6D Day 4 - Ben Croillich

Missed ~45s on #1 which was a pretty simple control but my bearing was not accurate enough. #2 was fine but #3 in my book was a bingo control hidden on the lower side of a boulder that wasn't visible from the direction of attack. It was a steep downhill leg from #2 and I was careful to tick off the open and then the first clearing but then things didn't quite match up despite being careful on my bearing. Seems the clearing I went through wasn't mapped and so I was off line. Ended up relocating on another lower boulder and having ~25m of climb back up the hill.

Also lost ~1:45 at #4, just looked the wrong side of the hill initially and then went off to relocate twice before spotting the control tucked in. It was fine after that but had already lost ~5mins.

http://www.scottish6days.routegadget.co.uk/rg2/#44...
1 PM

Running warm up/down 8:11 intensity: (41 @0) + (4:35 @1) + (2:55 @2) 1.18 km (6:57 / km) +32m 6:07 / km
ahr:119 max:137 shoes: VJ Bold

Tuesday Aug 1, 2017 #

12 PM

Running 20:08 [3] 3.38 km (5:58 / km) +114m 5:06 / km
ahr:135 max:164 shoes: VJ Bold

WU to start.

Orienteering race 58:05 intensity: (2 @0) + (9 @1) + (7 @2) + (37 @3) + (31:28 @4) + (25:42 @5) *** 8.96 km (6:29 / km) +208m 5:49 / km
ahr:168 max:176 spiked:20/24c shoes: VJ Bold

S6D Day 3 - Birsemore Hill

Another pleasant area but a bit tougher than yesterday. Solid start but made sizable errors on #4 (~1min) and #5 (~2min). #4 was complacency getting to the fence crossing and then overshooting. #5 I got into the wrong re-entrant climbing; I was physically struggling here which I think was a large reason for the error. Some time loss on #14 where I climbed too much after off line out of #13; probably 20-30s.

Dropped to the path on #19. I expect straight was a little faster but knew mentally I was flagging and the easier nav was required. Simplified well to 20 but made a hash of the route to #21 and mistook a line of rocky ground for a veg boundary and dropped too low (~1min here). Definitely slowed as the course went on and didn't have the power of yesterday.

Felt tired but I think this is mainly down to lack of training in recent weeks with not discernible CFS evident, which is positive.

http://www.scottish6days.routegadget.co.uk/rg2/#42...
2 PM

Running 13:33 intensity: (8:25 @1) + (5:01 @2) + (7 @3) 2.13 km (6:22 / km) +14m 6:09 / km
ahr:123 max:140 shoes: VJ Bold

WD

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