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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sludo

In the 7 days ending Sep 21, 2014:

activity # timemileskm+m
  Running7 3:59:14 31.46(7:36) 50.63(4:44) 411
  Orienteering2 2:18:44 14.3(9:42) 23.01(6:02) 357
  Gym2 40:00
  Total10 6:57:58 45.76 73.64 768
  [1-5]10 6:57:47

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MoTuWeThFrSaSu

Sunday Sep 21, 2014 #

11 AM

Running 5:37 intensity: (5:34 @1) + (3 @2) 1.0 km (5:35 / km) +13m 5:15 / km
ahr:119 max:142 shoes: x talon 212 #1

WU

Orienteering 42:38 intensity: (1 @0) + (22 @1) + (21 @2) + (8:24 @3) + (33:30 @4) 7.91 km (5:23 / km) +206m 4:46 / km
ahr:170 max:178 shoes: x talon 212 #1

Longstone Orienteering, felt pretty good given the intervals last night. Helped I caught JT towards the end and pleased to keep HR up a bit. Nice little area. Rich had calf issues and so didn't give the expected whooping. Sadly he decided not to pootle round the whole way and give me mega ranking points.
12 PM

Running 18:22 intensity: (3 @0) + (8:36 @1) + (9:43 @2) 3.0 km (6:07 / km) +36m 5:46 / km
ahr:138 max:150 shoes: x talon 212 #1

WD
7 PM

Running 32:26 intensity: (3 @0) + (13:37 @1) + (7:55 @2) + (8:36 @3) + (2:15 @4) 5.45 km (5:57 / km) +194m 5:03 / km
ahr:141 max:175 shoes: Adidas Adizero XT 4 #6

pootle around hardwick hall cheering my bro in in the hill climb. he did very well coming 7th / c70. too much training for 1m30s of racing IMHO.

Saturday Sep 20, 2014 #

11 AM

Orienteering 1:36:06 intensity: (1:14:27 @1) + (20:44 @2) + (55 @3) 15.1 km (6:22 / km) +151m 6:04 / km
ahr:126 max:163 (sick) shoes: Adidas Adizero XT 4 #6

Recce'ing Pines and chatting to the Red Bull chap. This is ON! Everyone keep 1 November free, entry system going live monday from whence I will be shamelessly plugging.

Pleased to find some nice terrain, but I won't say too much.

Feeling quite a bit better, but still lots of snot rockets.

Having lots of problems with my L little toe - the lump is getting a bit bigger, lots of vas and taping but still causing problems.
C • Conflict of interests 3
6 PM

Running 42:59 intensity: (1 @0) + (13:30 @1) + (8:27 @2) + (6:23 @3) + (13:46 @4) + (52 @5) 9.36 km (4:35 / km) +45m 4:29 / km
ahr:153 max:182 shoes: Adidas Adizero XT 4 #6

5 x 1km, off two min rest.

Was so tempted to sack this off given time and tiredness so very glad to get out and do this. Been too long, but managed (times from Strava):

3.43 W
3.31 E
3.44 W
3.35 E
3.42 W

Average: 3.39

Not that great, but OK given tiredness. Need to keep doing this session ahead of duathlon on 18 October.

Continuing to feel lots better now

Friday Sep 19, 2014 #

8 PM

Running 50:28 intensity: (6:11 @1) + (9:41 @2) + (32:15 @3) + (2:21 @4) 11.23 km (4:30 / km) +105m 4:18 / km
ahr:155 max:172 (sick) shoes: Adidas Adizero XT 4 #6

Little plod around Pines. Bit pointless as a recce as it was dark. Nice though. Having provblems with little tie on L foot, seems I've got a random lump from the toes bashing together.

Thursday Sep 18, 2014 #

Gym 15:00 [1]
(sick)

feeling a bit better in my head

Wednesday Sep 17, 2014 #

8 PM

Running 36:15 intensity: (3:54 @1) + (15:11 @2) + (14:40 @3) + (2:30 @4) 8.34 km (4:21 / km) +9m 4:19 / km
ahr:151 max:172 (sick) shoes: Adidas Adizero XT 4 #6

still feeling a bit crap so struggled to drag myself out for a short one. decided I'm going to subscribe to the "neck rule" on training through my cold.

Tuesday Sep 16, 2014 #

7 PM

Running 53:07 intensity: (3 @0) + (6:20 @1) + (27:18 @2) + (19:26 @3) 12.24 km (4:20 / km) +9m 4:20 / km
ahr:150 max:167 (sick)

Run round strensall (still avoiding cows). Felt like I've got a cold coming on at work and then felt pretty crap late on afternoon. A few drugs convinced me I was well enough to out running and felt pretty good whilst I was out, but not so good later. Really loving Strensall - spongey underfoot but is so undulating need to be wary of twisting ankles.

Monday Sep 15, 2014 #

Gym 25:00 [1]

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