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Training Log Archive: Rich

In the 7 days ending May 14, 2017:

activity # timemileskm+m
  Running11 9:41:30 76.14(7:38) 122.54(4:45) 1026
  Strength and Conditioning3 1:27:42 1.94 3.13
  Orienteering1 25:20 4.04(6:16) 6.5(3:54) 20
  Total15 11:34:32 82.13 132.17 1046
  [1-5]15 11:17:40
averages - weight:66.1kg

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MoTuWeThFrSaSu

Sunday May 14, 2017 #

3 PM

Running long 1:57:22 intensity: (1:28 @0) + (15:00 @1) + (1:33:51 @2) + (7:03 @3) 23.77 km (4:56 / km) +239m 4:42 / km
ahr:131 max:149 weight:65.9kg shoes: Skechers Gomeb Speed 3

Thieves, Harlow, Strawberry Hill and Maun trail. Nice day, feeling tired.

Saturday May 13, 2017 #

8 AM

Running warm up/down 20:34 intensity: (37 @0) + (8:09 @2) + (11:10 @3) + (19 @4) + (19 @5) 4.21 km (4:53 / km) +53m 4:36 / km
ahr:143 max:192 shoes: Adidas Adizero Adios Boost (4)

Jog WU up to Brierley Forst Parkrun

Running tempo 17:36 intensity: (7 @1) + (18 @2) + (16 @3) + (8:44 @4) + (8:11 @5) 5.06 km (3:29 / km) +38m 3:21 / km
ahr:168 max:175 shoes: Adidas Adizero Adios Boost (4)

Park run. Couldn't get HR up. Need speed training.

Running intervals 16:46 intensity: (2:36 @1) + (3:39 @2) + (1:20 @3) + (9:11 @4) 3.83 km (4:23 / km) +36m 4:11 / km
ahr:149 max:169 weight:65.5kg shoes: Adidas Adizero Adios Boost (4)

Jog over to the other side of Brierley Park for 10 x 45/15s.

Running intervals 25:38 intensity: (19 @0) + (7:07 @1) + (12:50 @2) + (3:40 @3) + (1:42 @4) 5.12 km (5:00 / km) +16m 4:56 / km
ahr:132 max:160 shoes: Adidas Adizero Adios Boost (4)

Followed by 10 x 15/15s and then a jog home.
2 PM

Orienteering 25:20 [3] 6.5 km (3:54 / km) +20m 3:50 / km
shoes: Skechers Gomeb Speed 3

Friday May 12, 2017 #

6 AM

Running 30:52 intensity: (26:48 @1) + (3:33 @2) + (5 @3) + (26 @4) 5.68 km (5:26 / km) +20m 5:21 / km
ahr:122 max:161 weight:66.1kg shoes: Skechers Gomeb Speed 3

Early morning jog. Very heavy legs.

Thursday May 11, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
shoes: Inov8 F-lite 195

7 AM

Running 14:48 intensity: (10 @0) + (5:07 @1) + (9:18 @2) + (13 @3) 2.85 km (5:12 / km) +44m 4:49 / km
ahr:125 max:150 shoes: Adidas Adizero Adios Boost (4)

Late. To Sutton station.
12 PM

Running 21:03 intensity: (39 @0) + (10:21 @1) + (9:47 @2) + (16 @3) 4.25 km (4:57 / km) +61m 4:37 / km
ahr:124 max:142 shoes: Adidas Adizero Adios Boost (4)

To/from physio.
5 PM

Running warm up/down 12:53 intensity: (7 @0) + (4:53 @1) + (5:26 @2) + (1:20 @3) + (1:07 @4) 2.54 km (5:05 / km) +158m 3:52 / km
ahr:129 max:164 shoes: Adidas Adizero Adios Boost (4)

Jog home to dump my bag.

Running intervals 1:06:15 intensity: (10:41 @0) + (9:40 @1) + (18:21 @2) + (6:05 @3) + (21:28 @4) 12.88 km (5:09 / km) +32m 5:05 / km
ahr:132 max:167 shoes: Adidas Adizero Adios Boost (4)

Back out for 7 x 1km (90s jog) around the res inc. WU/WD

Wednesday May 10, 2017 #

8 AM

Running 33:25 intensity: (23 @0) + (43 @1) + (32:19 @2) 7.1 km (4:42 / km) +10m 4:40 / km
ahr:121 max:132 weight:66.4kg shoes: Skechers Gomeb Speed 3

Morning recovery jog. Beautiful morning.
5 PM

Running 56:02 intensity: (12 @0) + (3:06 @1) + (45:01 @2) + (7:43 @3) 11.85 km (4:44 / km) +90m 4:33 / km
ahr:134 max:146 shoes: Skechers Gomeb Speed 3

Pleasantly warm and sunny evening. Skegby Hall and Brierley Forest. Achy glutes.

Tuesday May 9, 2017 #

6 AM

Strength and Conditioning 37:42 [3] 3.13 km (12:03 / km)
shoes: Inov8 F-lite 195

6 PM

Running warm up/down 25:03 intensity: (1:07 @0) + (5:49 @1) + (10:48 @2) + (7:19 @3) 5.03 km (4:59 / km) +2m 4:58 / km
ahr:130 max:151 shoes: Adidas Adizero Adios Boost (4)

Running race 28:44 intensity: (2 @1) + (8 @2) + (20 @3) + (27:22 @4) + (52 @5) 8.36 km (3:26 / km) +38m 3:22 / km
ahr:166 max:170 shoes: Adidas Adizero Adios Boost (4)

Booths Summer League

Fairly uneventful. Legs a little tired with mild DOMS in my quads but moving ok. Felt more in the tank and tried a few times to increase the pace but wasn't happening so in the end it was a Threshold run.

Running warm up/down 18:54 intensity: (12 @0) + (6:02 @1) + (12:40 @2) 3.74 km (5:03 / km) +25m 4:53 / km
ahr:127 max:139 shoes: Adidas Adizero Adios Boost (4)

Monday May 8, 2017 #

6 AM

Strength and Conditioning 30:00 [1]
weight:66.4kg

Glutes, hips and core
7 AM

Running 32:59 intensity: (24 @0) + (1:12 @1) + (30:41 @2) + (42 @3) 6.87 km (4:48 / km) +42m 4:40 / km
ahr:132 max:143 shoes: Skechers Gomeb Speed 3

5 PM

Running 42:36 intensity: (33 @0) + (1:16 @1) + (34:21 @2) + (6:26 @3) 9.4 km (4:32 / km) +122m 4:15 / km
ahr:135 max:147 shoes: Skechers Gomeb Speed 3

Up to the Lammas from Newstead station.

Out of interest took Saturdays High Dam with me to see if I could read/interpret the map while running easily. Got bored of trying so gave up after ~30mins. Dug out the 1:15k High Dam map once I got home from BEOC Long 2003 - much more legible map. The lost art of mapping at 1:15k.
C • Same print? 4

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