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Training Log Archive: Rich

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  Running12 7:34:50 60.5(7:31) 97.37(4:40) 1042
  Orienteering1 2:51:42 14.91(11:31) 23.99(7:09) 73111 /15c73%
  Strength and Conditioning1 24:58 1.3(19:13) 2.09(11:57)
  Running Drills1 6:39 0.34(19:30) 0.55(12:07) 1
  Total12 10:58:09 77.05(8:33) 124.0(5:18) 177411 /15c73%
  [1-5]12 10:42:23

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MoTuWeThFrSaSu

Sunday Nov 6, 2016 #

9 AM

Running warm up/down 9:05 intensity: (16 @0) + (1:13 @1) + (2:20 @2) + (5:16 @3) 1.69 km (5:23 / km) +36m 4:52 / km
ahr:136 max:146 shoes: Inov8 X Talon 190 (2)

Orienteering race 2:51:42 intensity: (18 @0) + (2:22 @1) + (24:21 @2) + (1:47:09 @3) + (37:32 @4) 23.99 km (7:09 / km) +731m 6:13 / km
ahr:147 max:168 spiked:11/15c shoes: Inov8 X Talon 190 (2)

Peak Raid 3 - Bleaklow

Was really struggling early on on the climb and contouring; the mild hangover possibly wasn't helping, but think lack of terrain running was the main issue. Second hour the snow was coming down heavy, the visibility was <50m, the wind was biting and I was bloody freezing. I became less sure in my navigation and made sizable hestitation errors through lack of confidence in my position to 2 and 9. Long leg across the top of Bleaklow to 15 I had no idea where I was, low visibility and my compass had a bubble. I drifted right to hit a sizable path/stream but drifted far further right than planned. Then drifted right on the next one and lost 3mins.

After this, visibility got better, I warmed up and started to run much better. Bagged the lot comfortably, which I was fairly confident in from early on.

http://www.syo.routegadget.co.uk/rg2/#134&course=1...

Saturday Nov 5, 2016 #

1 PM

Running warm up/down 34:30 intensity: (22 @0) + (4:01 @1) + (11:08 @2) + (18:59 @3) 6.99 km (4:56 / km) +65m 4:43 / km
ahr:138 max:151 shoes: Skechers Go Run 4

Running race 17:03 intensity: (2:34 @4) + (14:29 @5) 4.86 km (3:30 / km) +40m 3:22 / km
ahr:173 max:179 shoes: Brooks Mach 15

English XC Relays - 2nd Leg

Gap or ~30m to the guys when I went out; soon closed it down, sat in then pushed on. This is mainly how the race went. Was sat at the back of a group of ~5 for the last half lap and didn't think I had anything left to take more places but cracked it up and found I had the extra gears at the end. Think this is the hardest I have ever run and lungs burning, felt good. 35s quicker than last year.

Running warm up/down 33:13 intensity: (1:12 @0) + (6:33 @1) + (20:35 @2) + (4:53 @3) 6.11 km (5:26 / km) +51m 5:13 / km
ahr:130 max:143 shoes: Skechers Go Run 4

Friday Nov 4, 2016 #

5 PM

Running 17:16 intensity: (29 @0) + (8:51 @1) + (7:56 @2) 3.51 km (4:55 / km) +20m 4:47 / km
ahr:124 max:132 shoes: Skechers Go Run 4

Thursday Nov 3, 2016 #

7 AM

Running 16:50 intensity: (42 @0) + (1:23 @1) + (10:01 @2) + (4:44 @3) 3.57 km (4:43 / km) +45m 4:26 / km
ahr:133 max:146 shoes: Skechers Go Run 4

Late so only to Sutton Station.
5 PM

Running 59:15 intensity: (12 @0) + (1:38 @1) + (16:00 @2) + (36:42 @3) + (4:43 @4) 13.27 km (4:28 / km) +309m 4:00 / km
ahr:143 max:159 shoes: Skechers Go Run 4

Back from Newstead. Failed attempt at a progression run; legs just not working tonight.

Wednesday Nov 2, 2016 #

7 AM

Running 45:41 intensity: (42 @0) + (10:06 @1) + (30:37 @2) + (4:16 @3) 9.37 km (4:52 / km) +113m 4:36 / km
ahr:130 max:148 shoes: Skechers Go Run 4

Morning recovery run. Cold crisp morning.
5 PM

Running 51:03 intensity: (29 @0) + (1:59 @1) + (10:23 @2) + (38:12 @3) 12.11 km (4:13 / km) +73m 4:05 / km
ahr:143 max:155 shoes: Skechers Go Run 4

Steady headtorch run on the Tevvie Trails.

Tuesday Nov 1, 2016 #

7 AM

Running 23:25 intensity: (1:19 @0) + (8:14 @1) + (13:52 @2) 4.77 km (4:54 / km) +19m 4:49 / km
ahr:124 max:135 shoes: Skechers Go Run 4

Recovery jog. Left calf/ankle really sore again. Stopped to see if I could massage it out; couldn't so cut short instead. Calf sleeves and massage once at home.
6 PM

Running warm up/down 17:06 intensity: (18 @0) + (1:03 @1) + (10:36 @2) + (5:09 @3) 3.86 km (4:26 / km) +33m 4:15 / km
ahr:136 max:145 shoes: Adidas Adizero Takumi Sen 2

Up to the track. Calves, and legs in general feeling far far better tonight.

Running Drills 6:39 intensity: (1 @0) + (5:17 @1) + (1:21 @2) 0.55 km (12:07 / km) +1m 12:00 / km
ahr:118 max:133 shoes: Adidas Adizero Takumi Sen 2

Running intervals 27:35 intensity: (2 @0) + (1:37 @1) + (3:54 @2) + (4:18 @3) + (11:28 @4) + (6:16 @5) 6.36 km (4:20 / km) +2m 4:20 / km
ahr:156 max:176 shoes: Adidas Adizero Takumi Sen 2

10 x 600m (60s) in ~1:49 Feeling much better tonight than of recent; good group to run with also.

Running warm up/down 18:53 intensity: (4:10 @1) + (14:37 @2) + (6 @3) 3.91 km (4:50 / km)
ahr:129 max:140 shoes: Adidas Adizero Takumi Sen 2

Monday Oct 31, 2016 #

6 AM

Strength and Conditioning 24:58 intensity: (7:24 @0) + (16:27 @1) + (1:07 @2) 2.09 km (11:57 / km)
ahr:105 max:130 shoes: Inov8 F-lite 195

Running 22:57 intensity: (45 @0) + (1:13 @1) + (12:40 @2) + (8:19 @3) 4.81 km (4:46 / km) +47m 4:33 / km
ahr:136 max:149 shoes: Skechers Go Run 4

ITW
1 PM

Running 28:31 intensity: (38 @0) + (6:36 @1) + (21:17 @2) 5.96 km (4:47 / km) +18m 4:43 / km
ahr:126 max:137 shoes: Skechers Go Run 4

Lunch time jog in the sun to the embankment. L Achilles/calf very tight/sore.
5 PM

Running hills 32:27 intensity: (37 @0) + (5:43 @1) + (23:02 @2) + (3:05 @3) 6.24 km (5:12 / km) +171m 4:34 / km
ahr:129 max:150 shoes: Skechers Go Run 4

Jof home from the station with a stop off for some short hill reps.

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