Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 31 days ending Jan 31, 2013:

activity

time

miles

Running

32:30:15

191.21

(10:12)

307.71

(6:20)

Walking

9:59:59

27.67

(21:41)

44.53

(13:28)

Orienteering

6:41:53

28.55

(14:04)

45.95

(8:45)

Total

49:12:07

247.43

(11:56)

398.2

(7:25)

3:52

0:00

» now

Thursday Jan 31, 2013 #

10 AM

Walking 1:52:26 [1] 7.7 km (14:36 / km)

Shorrocks area. Lap button pressed at large flooded area coast side of caravan site. Very windy. Good chats with Alan (6th form college governor), a scout leader and Chris (NNR Warden).

7 PM

Running warm up/down 31:58 [2] 4.67 km (6:51 / km)

With TP.

Running intervals 2:21 [5] 0.7 km (3:21 / km)

With TP. Very windy so just did 1 of the planned 700m efforts but very fast (2:21).

Running 17:53 [2] 2.57 km (6:58 / km)

With TP.

Wednesday Jan 30, 2013 #

6 PM

Walking 1:50:32 [1] 9.14 km (12:06 / km)

Organised walk Ince Blundell. Janet interested in maps. Back 2 mins then heavy shower!! Strong wind. Tree down on lane to bypass.

7 PM

Orienteering race 1:16:09 [4] 12.9 km (5:54 / km)

With TP. Late back. Got roundabouts confused!!

Tuesday Jan 29, 2013 #

6 PM

Running warm up/down 14:42 [2] 2.67 km (5:30 / km)

With TP.

Running intervals 13:23 [4] 2.79 km (4:48 / km)

With TP. 3x540m with 560m jog recovery. 2.01/1.58/1.53. Very windy so did this rather than 5k at TP's LT. Also she'd worked hard at Northern xc and during Sunday's long run.

7 PM

Running warm up/down 16:35 [2] 2.82 km (5:53 / km)

With TP.

Monday Jan 28, 2013 #

4 PM

Running 50:07 [2] 5.19 km (9:39 / km)

Exploring area for SEE in May. Didn't have o map as only able to go due to cancelled meeting.

6 PM

Running warm up/down 6:34 [2] 1.14 km (5:46 / km)

Club serssion.

Running intervals 32:50 [3] 6.5 km (5:03 / km)

9 efforts 470m/1.52, 364/1.31, 426/1.41, 453/1.40, 728/2.34, 714/2.29, 452/1.40, 452/1.31, 375/1.12.

7 PM

Running warm up/down 7:05 [1] 1.01 km (7:01 / km)

Sunday Jan 27, 2013 #

8 AM

Running long 1:36:16 [3] 23.03 km (4:11 / km)

Club run. 1st lap with group, varied 2nd so just with TP. Included road loops at end, 800m effort in there too.

12 PM

Running 1:09:15 [3] 10.87 km (6:22 / km)

With JP at R5k. 5.07km warm up in 32:00 then 4x540m at JP hard pace from 4.4km post. 2:23, 2:33, 2:36, 2:33. Wind in face until turn then wind behind. 500m jog recovery between each effort. 2.17km cool down in 15:12.

Saturday Jan 26, 2013 #

1 PM

Running 1:17:38 [2] 4.24 km (18:19 / km)

Warming up with TP and watching Northern xc in the snow at Knowsley Safari Park.

Friday Jan 25, 2013 #

5 PM

Running 10:28 [3] 1.96 km (5:20 / km)

Fresh snow, very slippery, couldn't see kerbs so cut short. Stormers presentation night anyway. Heavy snow during evening. Main roads not gritted or cleared. One snow plough on dual carriageway not clearing. Another a few miles later was, both on opposite carriageway though!!

Thursday Jan 24, 2013 #

11 AM

Walking 1:49:10 [1] 7.71 km (14:10 / km)

Sefton walking group including frozen Devil's hole.

1 PM

Running long 1:24:33 [2] 11.56 km (7:19 / km)

Woodland trails with JP.

8 PM

Running warm up/down 17:53 [2] 2.32 km (7:43 / km)

On icy R5k course with TP.

Running intervals 8:30 [4] 1.8 km (4:43 / km)

6x300m/30s recovery. 63/60/60/58/58/56 With TP.

Running warm up/down 12:12 [2] 1.9 km (6:25 / km)

With TP.

Wednesday Jan 23, 2013 #

6 PM

Running 1:12:40 [2] 13.54 km (5:22 / km)

Steady run with TP.

Tuesday Jan 22, 2013 #

2 PM

Running hills 10:00 [3] 2.0 km (5:00 / km)

Monday Jan 21, 2013 #

2 PM

Orienteering 1:10:39 [2] 6.97 km (10:08 / km)

Trail mapping in felled/thinned area at n of woods. Way too many!! Some steep sections and tough in snow.

3 PM

Running 14:37 [2] 2.71 km (5:24 / km)

Decided to tag bit on by running to station and back in v skinny figure of eight.

7 PM

Running warm up/down 6:48 [2] 1.25 km (5:26 / km)

Club session with BD, ST, RC, GW, PC. Most roads e of railway ok, those w icy in places and pavements still snow covered.

Running intervals 33:45 [4] 6.57 km (5:08 / km)

Club session. 8 efforts- 453m/1.59, 453/1.55, 957/3.32, 449/1.37, 236/0.51, 380/1.27, 595/2.07, 382/1.20. Various length jog recoveries.

Running warm up/down 6:47 [2] 1.05 km (6:28 / km)

Sunday Jan 20, 2013 #

8 AM

Running long 2:20:47 [3] 22.55 km (6:15 / km)

Club run good turnout although only with TP after she fell behind on ice along Victoria Road. Got revenge for snowball attack with perfect decoy then amazing aim!! Did snow angels on beach.

Saturday Jan 19, 2013 #

2 PM

Orienteering 2:45:22 [2] 18.4 km (8:59 / km)

Dunes SE, NE, NW and woods. N boardwalk impassable due to ice covered deep water. Tried it but part broken and floating at one end so too risky. Also some thick ice on Sands to beach boardwalk. Painful in NE dunes falling into brambles hidden by snow. Lots of new trails created by forestry vehicles in N section of woods so some trail mapping. Buzzard 200m west of usual spot startled me as it crashed through trees taking off. Cattle in woods also startled me although I've seen them in that section once before.

Friday Jan 18, 2013 #

3 PM

Running warm up/down 6:25 [2] 1.09 km (5:53 / km)

Warm up waiting for Clare.

4 PM

Running 37:53 [3] 7.01 km (5:24 / km)

Snowy woodland trails with CC. Quick chat with Amanda as we finished.

Thursday Jan 17, 2013 #

10 AM

Walking 1:29:12 [1] 6.83 km (13:04 / km)

Yet another Sefton walk, this time from Formby Pool taking in squirrel reserve. Good chat with retired teacher John.

3 PM

Running 53:00 [3] 9.8 km (5:24 / km)

Ran proposed swac tarmac/beach race route to check core distance and underfoot conditions. Plenty of ice along tideline.

7 PM

Running warm up/down 9:44 [2] 1.27 km (7:40 / km)

With TP.

Running intervals 26:40 [4] 4.63 km (5:46 / km)

RB time trial route x 4 with 1 min recovery. 7.12/5.29/5.22/5.29. Slightly off line before final hill first effort. Started snowing just before session. Winter wonderland is understatement. TP not great negotiating water jump!!

Running warm up/down 7:57 [2] 1.21 km (6:34 / km)

With TP.

Wednesday Jan 16, 2013 #

10 AM

Walking 1:45:56 [1] 8.42 km (12:35 / km)

Another Sefton walk, this time Ravenmeols. Good chat with Tony (ex MT), leader Margaret and runner to be Maureen. Icy on path alongside army camp.

1 PM

Orienteering 30:27 [1] 1.82 km (16:44 / km)

Splits at permanent 12, beach, permanent 13 and 10.

6 PM

Running warm up/down 21:38 [2] 3.03 km (7:08 / km)

With TP and JP.

7 PM

Running race 18:44 [4] 5.0 km (3:45 / km)

3rd. Thought done 19.21 although felt faster. Garmin and official results 18.44. Not bad in sub-zero conditions. 19.21 was time of day!! Matt shot off from start. Rick, Max and I more steadily. Overtook Max after 650m and Rick at 1k heading to bridge although all close. Thought was Rick right on my heels for next 3.8k but was Max who sprinted past as I tried to break away on final straight. Max big pb 18.42, me 18.44, Rick 19.13.

Running warm up/down 33:27 [2] 3.83 km (8:44 / km)

inc 3 x 25m sprints for fun - TP won first by 1mm, dead heat 2 and 3.

Tuesday Jan 15, 2013 #

10 AM

Walking 1:12:43 [1] 4.73 km (15:22 / km)

Sefton organised walk. Useful chatting to some of the regulars and Val, Sefton's Sustainable Visitor Travel Officer.

12 PM

Orienteering 59:16 [2] 5.86 km (10:07 / km)

Useful chat with NT guy. High tide 2m from dunes. Lots of erosion in section w of nicotine trail. Fun exploring.

Monday Jan 14, 2013 #

6 PM

Running warm up/down 24:17 [2] 3.9 km (6:14 / km)

With TP.

Running intervals 15:18 [5] 4.29 km (3:34 / km)

With TP. 6x715m at her 3k pace with 30s recovery. 2.30/2.33/2.34/2.35/2.37/2.29. Best session TP's done in ages. Wasn't easy due to freezing temperature and increasing wind. Conditions better than earlier in day!!

Running warm up/down 10:28 [2] 1.17 km (8:58 / km)

With TP.

Sunday Jan 13, 2013 #

8 AM

Running long 2:24:18 [3] 23.87 km (6:03 / km)

Heavy frost. Club run although 2nd half of 1st lap with TP who got lost after loo stop and I left group to track her down!! Second lap with Ultra Ben and Matt. Bum sliding down frozen dune can be painful!! Boardwalk a little flooded but not too extensive. Freezing though. Extra loop afterwards to ensure we did at least usual distance having not quite completed lap 1 due to "adventure".

12 PM

Running warm up/down 17:00 [2] 2.74 km (6:12 / km)

With JP.

Running 12:02 [3] 2.4 km (5:01 / km)

Plan was 2.4k at pace JP happy with then 3x800m followed by final sprint.

Running intervals 12:16 [3] 2.54 km (4:50 / km)

3x800m plus 140m. 0.45/3.58/0.45/3.47/0.45/3.55/0.15/0.36.

Running warm up/down 11:23 [2] 1.87 km (6:05 / km)

With JP.

Saturday Jan 12, 2013 #

3 PM

Running 49:34 [2] 6.11 km (8:07 / km)

Easy NE dunes avoiding extensive flooding and re-tracing steps. Be interesting to plot route on o map.

Friday Jan 11, 2013 #

4 PM

Running warm up/down 18:59 [3] 3.14 km (6:03 / km)

Running 2:22 [4] 0.47 km (4:59 / km)

1 of last night's efforts. Can't believe I was slower today!! Was just about light enough so no excuse. More felling/thinning, starting to head south.

Running warm up/down 13:24 [3] 2.41 km (5:34 / km)

Thursday Jan 10, 2013 #

2 PM

Running 48:08 [2] 7.82 km (6:09 / km)

Checked out timings for tonight's session. Also insurance in case TP pulls out. Most of woods on o map taped off for felling and thinning. Also some sections further south.

6 PM

Running warm up/down 24:22 [2] 3.01 km (8:06 / km)

With TP.

7 PM

Running hills 36:03 [5] 5.8 km (6:13 / km)

With TP. 6x475m undulating track including sandy slope and steep hill. 600m jog recovery. 2.14, 2.10, 2.03, 2.05, 2.02, 1.59.

8 PM

Running warm up/down 16:19 [2] 2.39 km (6:50 / km)

With TP. Excellent session. Pitch black in woods although our lights weren't the only ones out tonight as the foresters were busy. Now hundreds of logs stacked ne of picnic tables.

Wednesday Jan 9, 2013 #

12 PM

Running warm up/down 14:26 [2] 2.22 km (6:30 / km)

With JP.

1 PM

Running intervals 37:12 [3] 5.27 km (7:04 / km)

R5k with JP broken into 6x800m plus final sprint. 2 mind recovery between efforts. Total effort 23.28 which is 1.32 better than when did 3x1.6k plus sprint with JP last month.

Running warm up/down 14:29 [2] 2.04 km (7:06 / km)

With JP.

Tuesday Jan 8, 2013 #

5 PM

Running 33:58 [2] 5.21 km (6:31 / km)

7 PM

Running intervals 23:00 [4] 6.0 km (3:50 / km)

5x1.2k with TP at R5k from 3.2k for lap plus 500m.

Monday Jan 7, 2013 #

7 PM

Running intervals 40:00 [4] 6.0 km (6:40 / km)

Club session.

Sunday Jan 6, 2013 #

8 AM

Running long 1:05:11 [3] 11.8 km (5:31 / km)

Club run (no TP) including warm up. Diverted to beach to avoid flooded section.

9 AM

Running 19:54 [3] 3.95 km (5:02 / km)

Ran first part with Jo to chat and check level of boardwalk flooding - almost clear but still calf deep in places.

12 PM

Running 1:16:32 [1] 10.84 km (7:04 / km)

Woodland trails with JP.

Saturday Jan 5, 2013 #

11 AM

Running 1:27:38 [3] 4.47 km (19:36 / km)

Stormers boot camp. Easy warm up jog, step ups on logs, more easy warm up jog. Outdoor circuits - push ups, sit ups, swiss ball sit ups, boxing, burpees, dumbbells, reverse press ups, hoola hoops, cones including weaving in and out, backwards jogging, bunny hops, monkey run, speed crawl and lunges. Jog to short, steep dune for several efforts, jog to longer dune for more hill reps. Easy jog back stopping for group photo on way.

Friday Jan 4, 2013 #

10 PM

Running 10:37 [3] 1.7 km (6:15 / km)

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