Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AidanR

In the 7 days ending Jan 4, 2016:

activity

time

miles

Running

3:57:44

29.01

(8:12)

46.69

(5:06)

913

Orienteering

1:53:31

10.05

(11:17)

16.18

(7:01)

421

44c

Total

5:51:15

39.07

(8:59)

62.87

(5:35)

1334

44c

1:54

0:00

» now

Monday Jan 4, 2016 #

Running hills (Long Hills) 32:00 [4] 5.77 km (5:33 / km) +298m 4:24 / km
shoes: Mizuno wave ascend 4

Really tough session this one but feels great every time you finish it. Again 4x3min, 1min floating rest, 10min run back down and repeat! Was running well up at threshold and despite extreme mud and a fallen tree got to the top of the final climb up to the hanging stone. 10minute recoveries included in warm up and down this is just reps.

C • #respeeeect 4

Running warm up/down 32:28 [2] 5.59 km (5:48 / km) +43m 5:36 / km
shoes: Mizuno wave ascend 4

Sunday Jan 3, 2016 #

Orienteering 40:59 [3] ** 6.48 km (6:19 / km) +141m 5:42 / km
30c

New Years team score. To keep with tradition there was a crazy format, some grotty terrain, fancy dress and a classic amount of very interesting vegetation mapping. Keeping it simple I ran a 45 min score collecting all the controls in 41min and the team of me my mum and my sister won. Quite a good area with some really good controls = good fun.

Running warm up/down 7:00 [1] 1.5 km (4:40 / km)

Saturday Jan 2, 2016 #

Running tempo 18:54 [4] 5.21 km (3:38 / km) +5m 3:37 / km
shoes: Inov8 X-talons 190s (2)

Was in the north lakes for new years and due to other commitments in the day it made sense to get the run out early. Decided to do the Penrith parkrun which was pretty fun. Being 80% on grass it was more like a very slow cross country as due to flooding the mud was deep. Didn't go flat out but took it reasonably steady and came convincingly second to quite a fast senior (25sec in it). They had altered the course due to flooding and it was agreed it was about 200m too far so time is a bit out. Did feel pretty strong in the deep mud too which is good.

Friday Jan 1, 2016 #

Running 32:09 [3] 6.16 km (5:13 / km) +149m 4:39 / km
shoes: Inov8 X-talons 190s (2)

Out from Greystoke in the dark after the walk. Had a little adventure...

Note

Were staying with friends in Greystoke (north east lakes) went for two decent walks taking in clough head. About 20km in total.

Thursday Dec 31, 2015 #

Running intervals 19:00 [4] 4.74 km (4:01 / km) +93m 3:39 / km

Long intervals of 4x4min [1] Started and it felt really rough but the third and fourth felt good and opened it out. Good last session of the year! Conditions underfoot and wind made it quite slow but felt like I was running well.

Running warm up/down 9:30 [2] 1.83 km (5:11 / km) +26m 4:51 / km

Wednesday Dec 30, 2015 #

Running 45:04 [2] 9.0 km (5:00 / km) +129m 4:40 / km

Another easy run. Was feeling pretty heavy but lightened up over the run.

Tuesday Dec 29, 2015 #

Orienteering (A few controls..) 1:12:32 [3] *** 9.7 km (7:29 / km) +280m 6:32 / km
14c

Am planning an event in Guisborough woods so decided to go and find how bad the terrain truly was. Safe to say its disgusting and the race is gonna have to be very pathy but just to prove this I fought through brambles for an hour which was fun...

Running 41:39 [2] 6.89 km (6:03 / km) +170m 5:23 / km

Saw Alice on her run when I had just about had enough of brambles so joined her for a steady run on the moors.

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