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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Feb 24, 2014:

activity # timemileskm+mload
  Orienteering3 2:43:18 14.16(11:32) 22.79(7:10) 91643 /54c79%204.1
  Running7 2:25:42 19.15(7:36) 30.82(4:44) 268119.4
  Cycling (Indoor)1 39:4829.9
  Total10 5:48:48 33.31 53.61 118443 /54c79%353.4

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TuWeThFrSaSuMo

Monday Feb 24, 2014 #

5 PM

Cycling (Indoor) 39:48 [3]

Actually timed how long i was cycling for this week.
6 PM

Running 47:39 [2] 5.82 mi (8:11 / mi) +105m 7:45 / mi
ahr:131 max:144 shoes: Mizuno Wave Inspire 9

Easy run round Gosforth with XC Club

Sunday Feb 23, 2014 #

11 AM

Running 8:01 [3] 0.56 km (14:19 / km) +11m 13:02 / km
ahr:158 max:189 shoes: INTERGRATOR

Warm up
12 PM

Orienteering race (Danefield) 45:03 [4] *** 6.56 km (6:52 / km) +311m 5:33 / km
ahr:168 max:179 spiked:16/18c shoes: INTERGRATOR

BUSC Orienteering Relay at Danefield.

Routegadget

3rd leg. I am so angry about point 3. the control circles of point 2 and 9 are so close they overlap and the number 9 was across a path and it looked like a 3 so i was hunting round my number 9 for 5 minutes. Wasted little time everywhere else. Course length: 5.4km.

Saturday Feb 22, 2014 #

Event: BUCS Individual/Relays
 
1 PM

Running warm up/down 3:18 [3] 0.45 km (7:20 / km) +8m 6:44 / km
ahr:143 max:167 shoes: INTERGRATOR

Warm up

Orienteering race (Ilkley Moor) 1:29:13 [4] **** 11.01 km (8:06 / km) +471m 6:41 / km
ahr:167 max:181 spiked:19/25c shoes: INTERGRATOR

BUCS Individual at Ilkley Moor.

Routegadget

Didn't spike 3 out the first 4 and that set me up for a pretty average run. SHould have pre-planned the long leg as i just went straight and should have pathed it. Should have not done threshold run on thursday as i was cramping up on 15 and coudn't get my heart rate back up after that. Course length 9.7km.

Thursday Feb 20, 2014 #

6 PM

Running warm up/down 5:00 [3] 0.62 mi (8:04 / mi) +30m 7:01 / mi
ahr:147 max:160 shoes: Mizuno Wave Inspire 9

Jog through Exhibition Park to Town Moor

Running tempo 30:00 [4] 5.0 mi (6:00 / mi) +91m 5:41 / mi
ahr:173 max:185 shoes: Mizuno Wave Inspire 9

XC Interval Training. Single 30 min threshold. Paced well originally but faded in the middle and if it wasn't for Tim would have gone back further but sped up after that and stayed with him till the end.
7 PM

Running warm up/down 10:15 [2] 1.15 mi (8:55 / mi) +23m 8:23 / mi
ahr:138 max:146 shoes: Mizuno Wave Inspire 9

Run back to sports centre

Wednesday Feb 19, 2014 #

Event: Night Owl 2013/2014
 
7 PM

Orienteering race (Prudhoe) 29:02 [4] ** 5.22 km (5:34 / km) +134m 4:56 / km
ahr:159 max:178 spiked:8/11c shoes: Salomon XA PRO 3D ULTRA

NATO Nght Owl staring from Prudhoe Waterworld. Just wanted to run round at full pace but being a night event I was of course slower than in the day. It was also very muddy and being prudhoe which is hilly, it turned out to be very slippy in the woods and my shoe choice was wrong which slowed me down. Felt i did better than sunday but it was easier. Course length: 3.5km.

Tuesday Feb 18, 2014 #

7 PM

Running warm up/down 7:30 [4] 1.68 km (4:28 / km)
ahr:168 max:182 shoes: Adizero Adios Boost

4 lap warm up

Running warm up/down 10:48 [3] 1.44 km (7:30 / km)
ahr:141 max:168 shoes: Adizero Adios Boost

Drills

Running intervals 15:32 [4] 5.15 km (3:01 / km)
ahr:171 max:182 shoes: Adizero Adios Boost

XC Interval Training at Gateshead Stadium. Fast session
400m, 60 s recovery
800m, 90s recovery
1200m, 2 min recovery
400m, 60 s recovery
800m, 90s recovery
1200m
8 PM

Running warm up/down 7:39 [2] 1.28 km (5:59 / km)
ahr:132 max:137 shoes: Adizero Adios Boost

3 lap warm down

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