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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spud

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Orienteering (forest)6 5:02:31 24.82(12:11) 39.94(7:34) 1576
  Running6 4:09:38 31.38(7:57) 50.5(4:57) 747
  Gym2 1:50:00
  Strength and conditoning1 45:00
  Total12 11:47:09 56.2 90.44 2323

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

11 AM

Orienteering (forest) 1:41:05 [3] 13.21 km (7:39 / km) +881m 5:44 / km
ahr:153 max:180 shoes: Inov-8 x-talon 212

My favourite day of training or racing this year. To the top of Blisco, about 8k of orienteering, including taking in Cold Pike, which was stunning but more importantly, clean. Then ran back down. Loved it.

Saturday Oct 8, 2016 #

11 AM

Orienteering (forest) 1:38:59 [2] 11.01 km (8:59 / km) +338m 7:48 / km
ahr:138 max:165 shoes: VJ Supra V2 (2)

Mornings training on Holme Fell, kept it all very easy and focused on technique. Legs a bit tired but navigation good.
3 PM

Orienteering (forest) 22:12 [2] 2.65 km (8:23 / km) +80m 7:17 / km
ahr:145 max:163 shoes: VJ Supra V2 (2)

Only time for the one course on Tarn Howes. Similar aim and it went well, kept it easy.

Friday Oct 7, 2016 #

2 PM

Gym 50:00 [2]

Easy with Dane and Joe. Night training tonight
11 PM

Orienteering (forest) 47:00 [3] 5.54 km (8:29 / km) +163m 7:24 / km
ahr:154 max:179 shoes: Inov-8 x-talon 212

Night training on Graithwaite with the guys. Generally good navigation and stuck to my own plans well.

Thursday Oct 6, 2016 #

5 PM

Running 26:04 [2] 5.51 km (4:44 / km) +50m 4:32 / km
ahr:144 max:164 shoes: New Balance m1080 v5 (green)

Longer warm up than anticipated. To the fulwood lights then along bingham and endcliffe to the Botty G's.

Orienteering (forest) 7:48 [4] 1.89 km (4:08 / km) +31m 3:49 / km
ahr:173 max:182 shoes: New Balance m1080 v5 (green)

"long" sprint in the Botanica Gardens. Generally good and moving well but a couple of small hesitations leaving circles.

Orienteering (forest) 6:28 [4] 1.61 km (4:01 / km) +27m 3:42 / km
ahr:175 max:182 shoes: New Balance m1080 v5 (green)

"medium" sprint. Very good other than one control which was in the wrong place.
6 PM

Running 45:56 [1] 8.02 km (5:44 / km) +135m 5:17 / km
ahr:137 max:177 shoes: New Balance m1080 v5 (green)

Easy to Forge Dam and home with Adam and Matt. Gave the sprint finish a go which hurt. very chatty and relaxed.

Wednesday Oct 5, 2016 #

7 AM

Gym 1:00:00 [2]

3 PM

Running 50:36 [2] 9.92 km (5:06 / km) +233m 4:34 / km
ahr:144 max:161 shoes: New Balance m1080 v5 (green)

Standard Rivelin with Matt and Skids.
4 PM

Running (Warm up) 13:37 [1] 2.98 km (4:34 / km) +2m 4:33 / km
ahr:139 max:155 shoes: New Balance m1080 v5 (green)

To sprintervals via Joe's for maps.

Orienteering (forest) 18:59 [2] 4.03 km (4:43 / km) +56m 4:24 / km
ahr:150 max:164 shoes: New Balance m1080 v5 (green)

Very easy Sprintervals over near Waitrose. Good technique other than once slip but just no effort at all, felt tired and hungry.

Running (Warm down) 10:40 [1] 1.84 km (5:48 / km) +89m 4:40 / km
ahr:149 max:159 shoes: New Balance m1080 v5 (green)

Home.

Tuesday Oct 4, 2016 #

7 PM

Running 11:41 [1] 2.62 km (4:28 / km) +11m 4:22 / km
ahr:144 max:166 shoes: New Balance m1080 v5 (green)

Down to Endcliffe.

Running 20:00 [4] 5.34 km (3:45 / km) +50m 3:35 / km
ahr:176 max:189 shoes: Inov-8 x-talon 190 Orange

First interval session back on the grass with SHUOC. Good tempoish session to start, split it on my garmin. 4x4mins (1min). Moving well at the front with Matt but pulled ahead towards the end. Feeling good. Splits:

1.24 km (3:14's)
1.25 km (3:13's)
1.21 km (3:18's)
1.22 km (3:17's)

Fairly consistent, tailed off when solo towards the end. Jec update will follow but likely tomorrow.

Running 8:00 [5] 1.69 km (4:44 / km) +8m 4:37 / km
ahr:172 max:188 shoes: Inov-8 x-talon 190 Orange

4x 1min (1min)
Pace between 2:40's and 2:55's. Around 360m each time.

Running 14:37 [1] 2.4 km (6:05 / km) +64m 5:22 / km
ahr:148 max:161 shoes: New Balance m1080 v5 (green)

Home.

Monday Oct 3, 2016 #

5 PM

Running 48:27 [2] 10.18 km (4:46 / km) +105m 4:32 / km
ahr:148 max:175 shoes: New Balance m1080 v5 (green)

Forge Dam then to Goodwim with Olly and Potter.

Strength and conditoning 45:00 [3]

Circuits.

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