Attackpoint - performance and training tools for orienteering athletes

Training Log: RichT

In the last 7 days:

activity	#	time	miles		km		+m
Orienteering	2	2:48:16	5.1		8.21		377
Run	2	1:57:11	6.88	(17:02)	11.07	(10:35)	281
Core	1	45:00
Swim	1	20:00
Total	6	5:50:27	11.98		19.28		658

1:51

0:00

Sunday Nov 26 #

11 AM

Orienteering race 1:48:16 [3] 5.1 mi (21:14 / mi) +377m 17:16 / mi
ahr:127 max:180 shoes: VJ Bold red

Tim Watkins Trophy - Blue course around Caw.

Set off as last starter on Blue, happy spiking all of the controls. Faded badly after half way on second big climb. Had some people come past later on who had obv made errors early on.

George Rennie started a couple of minutes ahead, and caught me again at about #16 of #21 controls. Only dropped me by about a minute towards the end.

Saturday Nov 25 #

11 AM

Orienteering 1:00:00 [2]
shoes: INOV8 - Arctic Talon 275

Spent an hour wandering around Dale Park in the morning, checking out the extent of the felling.

Then joined up with NWJS Hawkshead contingent (Sam, Toby, Billy, Ben & Sophie, Lynne & Max) at Esthwaite Intake. Set them off on trains & then observed through the AP loop.

Then went out with Lottie Sykes, who nailed #1 & #2 on the corridor, and then proceeded to mess a diagonal downhill leg. Off by 45deg down slope & then through some green marsh before stopping & relocating. She is very quick through the terrain but needs to work on Direction.

Friday Nov 24 #

8 AM

Swim 20:00 [1]

Ulverston pool - 30 lengths- 750m. Back in the pool after an age.

12 PM

Run 16:59 [2] 1.1 mi (15:27 / mi) +30m 14:14 / mi
ahr:133 shoes: Saucony Peregrine 11

Easy jog from Birkrigg X-roads towards stone circle on cold blue sky day. HR suspect?

Run 22:00 [3] 1.7 mi (12:56 / mi) +69m 11:29 / mi
ahr:127 max:150 shoes: Saucony Peregrine 11

11 x 1min uphill efforts from stone circle, around little Birkrigg and up slope to Trig point. Into cold wind.
Trying to keep some sort of knee drive. Right achilles grumbly but not painful.

Run 7:29 [2] 0.53 mi (14:07 / mi)
ahr:111 shoes: Saucony Peregrine 11

Jog back to x-roads from Trig.

4 PM

Core warm up/down 15:00 [1]
shoes: Adidas Duramo 10

Core 30:00 [1]
shoes: Adidas Duramo 10

CG Beg Epic1 legs

Thursday Nov 23 #

10 AM

Run 1:10:43 [1] 3.55 mi (19:55 / mi) +182m 17:11 / mi
ahr:101 max:143 shoes: Hoka Mafete Speed 3

Out to Ford Park, walk up the Hoad, and then stagger into the gusty wind over hill behind the Hoad. Dropping down through the woods gave some respite from the northerly wind, and able to improve to slow jog :).
Back along side of Flan, Gill Banks, walk up Daltongate & Fallowfield Ave.

Legs still feeling very ropey, especially right achilles.
Not looking forward to DJ massage this pm.

3 PM

Note

DJ massage - ouch