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Training Log Archive: Rich

In the 7 days ending Apr 22, 2013:

activity # timemileskm+m
  Running11 3:55:16 29.62(7:57) 47.67(4:56) 378
  Orienteering3 57:55 7.76(7:28) 12.49(4:38) 16468 /72c94%
  Strength and Conditioning1 45:00
  Total11 5:38:11 37.38 60.17 54268 /72c94%
  [1-5]11 5:38:01
averages - sleep:7 weight:65.1kg

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Monday Apr 22, 2013 #

7 AM

Running 9:30 [2] 2.11 km (4:30 / km)
ahr:130 max:140 slept:7.0 weight:65.5kg shoes: Adidas Adizero Adios 2

ITW. Upper back/ shoulders really aching but legs not too bad. Still took it really easy
12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +30m 3:45 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 45:00 [1]
shoes: Inov8 Road-X 233

Circuits.

Running warm up/down 4:20 [2] 1.05 km (4:08 / km)
shoes: Inov8 Road-X 233

5 PM

Running 43:15 [2] 9.3 km (4:39 / km) +53m 4:31 / km
ahr:135 max:146 shoes: Adidas Adizero Adios 2

Forgot to get off the train at Newstead so instead jogged home to drop off my bag and went for a recovery jog out to Sutton lawn - bit off a nasty smash on teh A38 with lots of ambulances, police cars and a fire engine in attendance

Sunday Apr 21, 2013 #

Event: British Middle Championships 2013
 
12 PM

Running warm up/down 18:57 [1] 2.87 km (6:36 / km) +25m 6:20 / km
slept:7.5 weight:64.7kg shoes: Inov8 O Roc 280

Orienteering race 29:19 [4] **** 5.48 km (5:21 / km) +106m 4:53 / km
spiked:22/24c shoes: Inov8 O Roc 280

British Middle Championships @ Stanton Moor

Had spotted runners visiting one during WU from the spectator area so this gave me a bit of a chance to look at 2. A little hesitant as there seamed to be more going on but stuck to compass and hit it fine. Good route towards 3 but then climed too late and overshot it losing ~25s. 4 fine, hard to read al the detail on 5 but picked out what I needed and compass was good enough. Then push on, on the easier controls 6 and 7. Lost more time on 8 (20s), contoured but didn't climb enough and wasn't 100% of my position when I climbed and hit the control. Looking at the splits I lost a lot of time to 10; thought I found a reasonable line through the heather but maybe there were better ones or just not going hard enough. Bit of a wobble on my route to 11 (10s) but hit it ok. 14 was far more obvious than I expected, checked my description twice as I was sure it was going to be a harder control. Another small wobble (10s) to 16. Clean to the end bar tripping and going flat on my face leaving 23.

Finished 4th, 1:37 off 1st (Murray) and 48s off 3rd (Doug). I guess I shouldn't after the last year I have had and the inconsistent training but a little disappointed not to get a podium position. Going in the right direction though and a very positive weekend and fatigue is getting much less of an issue with time.

Where was everyone today though?

Running warm up/down 9:24 [1] 1.52 km (6:10 / km) +26m 5:41 / km
shoes: Inov8 O Roc 280


Course 1 - Splits

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013
 
11 AM

Running warm up/down 7:39 [1] 1.34 km (5:42 / km) +4m 5:37 / km
slept:8.0 weight:64.3kg shoes: Adidas Adizero Adios 2

Wu for the heats, feeling decent.

Orienteering race 14:14 [5] ** 3.59 km (3:58 / km) +32m 3:48 / km
spiked:21/22c shoes: Adidas Adizero Adios 2

British Sprints @ Loughborough

In heat 3, qualification shouldn't be a problem with a clean and controlled run. Obvious where 1 was going to be from the description but still hadn't got my map properly folder and set leaving 1 so wasted some seconds sorting that out and finally got in control on the easy legs to 2 and 3. Then clean and fairly straight forward to 11 where I caught Tom Fellbaum - new by this point qualification should be comfortable and eased off slightly to get the last few cleanly. However, waste some seconds with a wobble to 12 and slower route to 16 and 19. Biggest mistake was 21, first losing ~5s by exiting in the wrong direction and then another 5s starting to run down the wrong side of the hedge - and probably the easiest control. Finished a comfortable 4th to qualify for the A final.

Running warm up/down 11:21 [1] 1.93 km (5:52 / km) +2m 5:50 / km
shoes: Adidas Adizero Adios 2

1 PM

Running warm up/down 7:43 [1] 1.32 km (5:51 / km) +40m 5:05 / km
shoes: Inov8 F-lite 195

Tactical shoe change to the less cushioned racier F-Lites and then a good WU for the A Final.

Orienteering race 14:22 [5] *** 3.42 km (4:12 / km) +26m 4:03 / km
spiked:25/26c shoes: Inov8 F-lite 195

Short first control to try and throw you but took a safe route to 2 and got into it. Didn't notice the fence on the straight route to 6 but quickly readjusted without significant time loss although slightly overshot it. Not sure I took the best route to 7 but otherwise in control and can Nails in my sights approaching 12. Went right to 15, which was perhaps slightly slower but reeled nails in until we were together pretty much at 19 (although I think I should have pushed on a bit more in hindsight). The next few of controls were my worst section particularly 21 which I overshot miscounting buildings and had to banana back. It looked like a podium may have been on for a short while but wasn't surprising that I was knocked down to 5th in the end - still, a much better result than I expected.

Running warm up/down 15:47 [1] 2.32 km (6:48 / km) +22m 6:30 / km
shoes: Adidas Adizero Adios 2

Friday Apr 19, 2013 #

6 PM

Running (Recovery) 24:34 intensity: (19:30 @1) + (5:04 @2) 4.63 km (5:18 / km) +24m 5:10 / km
ahr:124 max:136 slept:8.0 weight:64.7kg shoes: Adidas Adizero Adios 2

Light jog around the old pit.

Thursday Apr 18, 2013 #

7 AM

Running 10:00 [2] 2.2 km (4:33 / km)
ahr:130 max:143 slept:8.0 weight:65.2kg shoes: Adidas Adizero Adios 2

ITW. Solid nights sleep.
11 AM

Running 15:26 intensity: (2:00 @2) + (5:00 @3) + (8:26 @4) 3.25 km (4:45 / km) +51m 4:24 / km
ahr:162 max:171 shoes: Adidas Adizero Adios 2

Up to the physio's and back at lunch for a rub down - much required.
5 PM

Running 10:00 [2] 2.1 km (4:46 / km) +17m 4:35 / km
ahr:142 max:187 shoes: Adidas Adizero Adios 2

another short easy jog back home from the station.

Wednesday Apr 17, 2013 #

7 AM

Note
slept:2.5 weight:65.5kg (rest day)

Couldn't sleep again. In the end got up at 3:45am and did 30mins of stretching which seamed to help relax me and soon got to sleep after going back to bed. Of course woke feeling incredibly tired. After yesterday and having no sleep a rest day was a no brainer.

Tuesday Apr 16, 2013 #

7 PM

Running warm up/down 18:41 intensity: (2:34 @2) + (16:02 @3) + (5 @4) 4.7 km (3:58 / km) +26m 3:52 / km
ahr:150 max:165 slept:8.0 weight:65.5kg shoes: Addidas Adizero Tempo 5

Jog home from the station then warming up at Teversal.

Running race 17:00 intensity: (9:48 @4) + (7:12 @5) 4.79 km (3:33 / km) +58m 3:21 / km
ahr:172 max:177 shoes: Addidas Adizero Tempo 5

Booths Summer League race at Teversal

Big turn out. Felt reasonable during the WU though had to stretch my hips out which were tight. Started fine and was with the front runners and comfortable though 1km at a comfortable pace. Legs started to feeling heavy between 1.5-2km and one or two runners started coming past. ~2.3km we hit the first sizable hill and I started struggling badly and runners started passing. Soon decided to ease back to T pace and try and cruise but that didn't work either and was feeling very heavy legged and pretty uncomfortable. Felt little point carrying on so dropped out just before the Steep Climb up to the top of Silverhill. Really frustrated and pissed off! Have to do everything I can to be fresh and not fatigued this weekend.
C • I don't know how long the r... 2

Running warm up/down 7:09 intensity: (10 @0) + (4:47 @1) + (2:12 @2) 1.18 km (6:04 / km)
ahr:125 max:133 shoes: Addidas Adizero Tempo 5

Jog back, feeling particularly sorry for myself and in a major boo.

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