Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Apr 13, 2016:

activity

time

miles

Running

4:48:34

33.68

(8:34)

54.21

(5:19)

Yoga/Stretching/S&C

2:45:00

Cycling

46:00

9.94

(4:38)

16.0

(2:53)

Orienteering

35:23

4.67

(7:34)

7.52

(4:42)

Total

8:54:57

48.3

77.73

2:02

0:00

» now

Wednesday Apr 13, 2016 #

8 AM

Running 21:13 [2] 3.62 km (5:52 / km)
shoes: Brooks Vapor 2 2015

Morning shakeout, jog, drills and strides

Yoga/Stretching/S&C 20:00 [1]

2 PM

Running warm up/down 15:10 [2] 2.82 km (5:23 / km)
shoes: Brooks Racer ST5

Warm up, exploring the course and some drills/strides.

Running race 38:04 [5] 10.11 km (3:46 / km)
shoes: Brooks Racer ST5

Civil service 10km champs - Olympic Park
Big 10km PB and first OS Runner :D

Paced it aiming for 6min/miles and 38mins which I managed despite the course and conditions. Previous PB was 41:15 so a good improvement in a year!
Really cool venue for a race. Course wasn't ideal, 4 laps with a number of sharp turns. Quite hot conditions.

C • Well done 3

3 PM

Running warm up/down 16:16 [2] 2.82 km (5:46 / km)
shoes: Brooks Racer ST5

Cool down to the Olympic stadium and exploring the park.

Tuesday Apr 12, 2016 #

7 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane. Pretty foggy

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Lee Lane. Chatting running with Mark in the sun

8 PM

Yoga/Stretching/S&C 20:00 [1]

Evening stretch + day 6

Monday Apr 11, 2016 #

12 PM

Yoga/Stretching/S&C 1:00:00 [1]

Work yoga session
Felt pretty tired and would've liked a sleep after the relaxation.

Sunday Apr 10, 2016 #

9 AM

Yoga/Stretching/S&C 20:00 [1]

Leg strength
3x 10 squat (10kg)
3x 10 dead lift (10kg)
3x 10 running man/single leg squat
3x 10 single leg dead lift

At home, so need to get some heavier weights

Saturday Apr 9, 2016 #

8 AM

Yoga/Stretching/S&C 15:00 [1]

Morning stretch

9 AM

Running warm up/down 6:22 [2] 1.19 km (5:21 / km)
shoes: X-Talon 212 2015

Ran out of time. Would've liked to have done a mile and some drills/strides (fortunately not racing it today)

Running tempo 20:50 [4] 5.03 km (4:09 / km)
shoes: X-Talon 212 2015

Eastleigh parkrun, 10th (on my 10th parkrun)
Aiming for a tempo pace. Started okay but then sped up a bit (hard not to in a 'race') Legs felt okay and definitely could've given more.

Running warm up/down 11:24 [2] 1.73 km (6:35 / km)
shoes: X-Talon 212 2015

Cool down chat with Tom

11 AM

Orienteering race 26:26 [4] 5.91 km (4:28 / km)
shoes: X-Talon 212 2015

SOC Summer Series, Fleming Park
Emit pushing seemed slow. Overran one path costing me 10-20s, thought I saw it but didn't properly check. Was aiming to memorise the next 2 control codes. Took pretty good route choices, last minute spotted the straight line option to 15. 20s down to Dave Currie which is decent after parkrun this morning.

Orienteering warm up/down 8:57 [2] 1.61 km (5:34 / km)
shoes: X-Talon 212 2015

With a map, checking out the detail and what's mapped/not.
Doing a mapping course tomorrow which should be interesting.

Friday Apr 8, 2016 #

7 AM

Yoga/Stretching/S&C 20:00 [1]

Morning stretch

4 PM

Running long 1:42:54 [3] 16.22 km (6:21 / km)
shoes: Brooks Vapor 2 2015

Long slow run after work with the OS Runners. Ran my 'Bounds of the OS' route, taking in the longest runs from work. Quite a slow pace and cut it slightly short due to running out of time.

Thursday Apr 7, 2016 #

6 PM

Yoga/Stretching/S&C 10:00 [1]

Day 5

Running warm up/down 19:42 [2] 3.69 km (5:20 / km)
shoes: Brooks Vapor 2 2015

7 PM

Running intervals 20:33 [5] 4.03 km (5:06 / km)
shoes: Brooks Vapor 2 2015

Grass reps: 20mins 18x200m [30s] ~38s
Had fancied a more continuous endurance session. Couple of tight places in my legs. Fancied giving up at 15 and 18mins but the times weren't dropping so continued. Pretty consistent session. Less than 2s variation in the 18 reps.

Running warm up/down 16:06 [2] 2.95 km (5:27 / km)
shoes: Brooks Vapor 2 2015

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