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Training Log Archive: Rich

In the 7 days ending Mar 5, 2012:

activity # timemileskm+m
  Cross Training5 5:14:18
  Orienteering2 2:08:35 12.81(10:02) 20.62(6:14) 68428 /33c84%
  Flexibility2 20:00
  Running1 12:00 1.11(10:51) 1.78(6:44) 125
  Total7 7:54:53 13.92 22.4 80928 /33c84%
  [1-5]7 7:26:19
averages - sleep:7.2 weight:67kg

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Monday Mar 5, 2012 #

8 AM

Cross Training 58:58 intensity: (13 @0) + (1:29 @1) + (18:38 @2) + (38:38 @3)
ahr:144 max:153 slept:7.5 (injured)

Back in the gym. Surprisingly busy for a Monday morning.

Sunday Mar 4, 2012 #

Event: (SROC, UK) Whitbarrow
 
10 AM

Running 12:00 intensity: (46 @0) + (36 @1) + (8:17 @2) + (2:21 @3) 1.78 km (6:44 / km) +125m 4:59 / km
ahr:139 max:154

Orienteering 57:56 intensity: (14 @0) + (8 @1) + (9 @2) + (3:20 @3) + (51:20 @4) + (2:45 @5) *** 10.83 km (5:21 / km) +270m 4:45 / km
ahr:167 max:176 spiked:17/21c shoes: VJ Twister #3

Whitbarrow event. Ran the first half decently until a mistake just before entering the forest section. Made a very similar one on a very similar control last time. Very tentative through the forest on the rock with my running bacause of my back. Pushed hard once back on the tracks but then made a silly mistake and lost a couple of minutes on an easy control. Put on the burners through the last section which is where I pulled away from the rest of the field looking at the splits.

Orienteering 10:39 intensity: (4:42 @0) + (5:52 @1) + (5 @2) 1.29 km (8:14 / km) +14m 7:49 / km
ahr:115 max:130

Saturday Mar 3, 2012 #

Orienteering 1:00:00 [3] **** 8.5 km (7:04 / km) +400m 5:43 / km
spiked:11/12c slept:6.75 (injured) shoes: Inov8 Roclite 319

Training on black beck with east mids juniors. Ran around a few exercises. No big errors but not feeling like it flowing well and no feeling of control.

Friday Mar 2, 2012 #

6 PM

Cross Training 1:15:05 intensity: (40 @0) + (5:12 @1) + (1:03:04 @2) + (6:09 @3)
ahr:138 max:147 slept:7.5 weight:67.3kg (injured)

Back feeling much better today than yesterday. Easy one in the gym.

Thursday Mar 1, 2012 #

7 PM

Cross Training 1:00:12 intensity: (38 @0) + (11:18 @1) + (15:13 @2) + (4:41 @3) + (28:22 @4)
ahr:149 max:173 slept:7.5 weight:66.7kg (injured)

Back felt terrible this morning but gradually improved and loosened up as the day went on moving around on site. Felt fine for this evening session so hopefully last nights twinge isn't a major set back.

10min WU
6 x 5min T with 2 easy recovery
10min WD

Feeling really comfortable on the X trainer now and not getting numb toes any more. Starting to get attached to the machine and the gym; scary!

Wednesday Feb 29, 2012 #

5 PM

Cross Training 1:10:03 intensity: (41 @0) + (1:02 @1) + (5:57 @2) + (49:46 @3) + (12:37 @4)
ahr:150 max:165 slept:7.0 (injured)

Ran a few 30s fast relaxed sprints along the way.

Flexibility 10:00 [0]
(injured)

Bit of post exercise stretching. Felt something 'go' in the lower left side of my back when I was doing my left hamstring stretch. Think I have now strained something else, the main problem is in the right side of my back and higher up. Things not going well.
C • MATE! 3

Tuesday Feb 28, 2012 #

7 PM

Cross Training 50:00 intensity: (40 @0) + (10:27 @1) + (17:00 @2) + (6:53 @3) + (15:00 @5)
ahr:147 max:183 slept:7.0 (injured)

Another long day on site and totally knackered. Didn't really fancy the gym but dragged my arse there to at least do an easy session or I will be pee'd off with myself for not training. Once there I decided to at least try the hard session I originally planned. Once wired on an electrolyte drink laced with caffeine I was feeling better and actually banged out a decent session on the X training and managed my aim of getting my HR as high as I could; in fact higher than I though I would.

10mins WU
6 x 2.5min reps with 2.5min very easy
10mins WD

Loving the pain from the lactate

Flexibility 10:00 [0]
(injured)

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