Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m
Running	14	5:44:24	41.18	(8:22)	66.27	(5:12)	721
Orienteering training	6	5:20:20	25.0	(12:49)	40.24	(7:58)	1056
Running wu/cd	11	2:00:08	10.07		16.2
Cycling	2	1:46:08
Strength and Conditioning	1	25:00
Total	22	15:16:00	76.25		122.71		1777

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Tuesday Jun 30, 2015 #

Running 22:13 [3] 4.2 km (5:17 / km) +26m 5:08 / km
shoes: Brooks Ghost 7

Saturday Jun 27, 2015 #

Running 15:34 [3] 2.76 km (5:38 / km) +34m 5:19 / km
shoes: Brooks Ghost 7

Running 12:01 [3] 2.67 km (4:30 / km)
shoes: Brooks Ghost 7

Thursday Jun 25, 2015 #

Running wu/cd 17:28 [3] 3.0 km (5:49 / km)
shoes: Brooks Ghost 7

Running 6:31 [4] 2.0 km (3:16 / km)
shoes: Brooks Ghost 7

10x 200m reps with 45s rest between each one. Quite tough, but I was pleased with my speed despite the short rest.

Wednesday Jun 24, 2015 #

Orienteering training 1:01:23 [3] 8.54 km (7:11 / km) +227m 6:21 / km

LOC evening score event at Sizergh. Navigation very easy, but quite rough and rocky in the steep lower wood.

Tuesday Jun 23, 2015 #

Orienteering training 45:38 [3] 5.33 km (8:34 / km) +101m 7:49 / km

Compass exercises on Caton Moor. Consistently able to get very near to the exact control site, although I was going a few meters to the left on several controls on the star exercise. Very close to the line on the second exercise.

Monday Jun 22, 2015 #

Running wu/cd 4:40 [3] 0.71 km (6:34 / km)
shoes: Brooks Ghost 7

Running 28:13 [4] 6.33 km (4:27 / km) +35m 4:20 / km
shoes: Brooks Ghost 7

LGGS fun run. I felt like I was running better tonight, and I went through 5km in under 22 minutes, so faster than Saturday.

Sunday Jun 21, 2015 #

Running 34:34 [3] 5.89 km (5:52 / km) +71m 5:32 / km
shoes: Brooks Ghost 7

Slow run round the estuary to loosen off the legs.

Saturday Jun 20, 2015 #

Running wu/cd 12:52 [3] 2.09 km (6:09 / km)
shoes: Brooks Ghost 7

Running 22:12 [3] 5.0 km (4:26 / km) +41m 4:16 / km
shoes: Brooks Ghost 7

Preston Parkrun. A bit disappointed with my time, I think I went out too fast and I couldn't keep that pace up on the second hill. It was also a bit too humid to be good running conditions.

Thursday Jun 18, 2015 #

Running wu/cd 15:05 [3] 2.49 km (6:03 / km)
shoes: Brooks Ghost 7

Running 8:04 [3] 2.4 km (3:22 / km)
shoes: Brooks Ghost 7

8x 300m at Athletics. Legs feeling a little tired, probably from all the terrain this week, but still running fairly fast. Easing off over the next couple of weeks.

Wednesday Jun 17, 2015 #

Running wu/cd 2:43 [3] 0.44 km (6:10 / km)

Orienteering training 1:03:23 [3] 8.33 km (7:37 / km) +310m 6:25 / km

LOC evening event at Subberthwaite. The event wasn't particularly technically difficult, but a good area to practice compass on. Generally good, although the contour features were obvious enough that it wasn't always necessary.

Tuesday Jun 16, 2015 #

Running wu/cd 4:50 [3] 0.82 km (5:54 / km)
shoes: Brooks Ghost 7

Orienteering training 10:03 [3] 1.73 km (5:49 / km) +19m 5:30 / km
shoes: Brooks Ghost 7

SROC sprint prologue at Williamson's Park.

Orienteering training 20:54 [3] 3.28 km (6:22 / km) +46m 5:57 / km
shoes: Brooks Ghost 7

SROC Sprint final.

Monday Jun 15, 2015 #

Running wu/cd 5:11 [3] 0.79 km (6:34 / km)
shoes: Brooks Ghost 7

Running 13:39 [3] 3.38 km (4:02 / km)
shoes: Brooks Ghost 7

3x 1:00, then 3x 0:45, then 3x 0:30 on the riverbank. (out time). Interspersed with...

Running 14:31 [3] 2.79 km (5:12 / km)
shoes: Brooks Ghost 7

Slalom around cones in a zigzag course to work on acceleration and power. Running for 3 sets of 5 minutes as part of a relay- one person ran the cones, and when they got to the end the other person started and the first person jogged back to the start. Hard work trying to push hard round all the corners.
Each set came between a set of 3 normal intervals.

Sunday Jun 14, 2015 #

Running 58:25 [3] 7.61 km (7:41 / km) +316m 6:21 / km

Up to the top of Clougha, then across terrain through heather and bilberry plants.

Saturday Jun 13, 2015 #

Running wu/cd 24:14 [2]

Running wu/cd 3:24 [3] 0.67 km (5:04 / km)

Running 20:00 [3] 3.85 km (5:12 / km)

10x 2 minute efforts on the mud flats- closest thing to a marsh nearby. Hard work as you sink into the mud on every step.

Thursday Jun 11, 2015 #

Running wu/cd 18:49 [3] 3.46 km (5:26 / km)
shoes: Brooks Ghost 7

Running 5:56 [3] 1.8 km (3:18 / km)
shoes: Brooks Ghost 7

6x300m. Fairly fast, 58s,59s,60s,59s,60s,60s.

Wednesday Jun 10, 2015 #

Orienteering training 57:56 [3] 7.72 km (7:30 / km) +253m 6:27 / km

LOC evening event at The Helm. Not very technical, but a good run.

Tuesday Jun 9, 2015 #

Cycling 1:16:08 [3]

Cycle ride up the river and then over Littledale. 24.58km with 303m climb.

Monday Jun 8, 2015 #

Running wu/cd 6:46 [3] 1.11 km (6:06 / km)
shoes: Brooks Ghost 7

Running 22:19 [3] 4.22 km (5:17 / km) +130m 4:35 / km
shoes: Brooks Ghost 7

Hill reps. 6x 5:00 reps, running as a relay for approximately 3/4 of the time. Trying to run hard up the hill after each break.

Intervals in the rain on the cycle path. 5x 2:00 intervals.

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