Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Running	15	10:20:38	69.49	(8:56)	111.83	(5:33)	437
Orienteering race	4	3:45:07	18.98	(11:52)	30.54	(7:22)	669
Strength and Conditioning	10	3:40:00
Cycling	3	3:05:37	46.15	(14.9/h)	74.27	(24.0/h)	159
Orienteering training	3	3:01:12	14.25	(12:43)	22.93	(7:54)	423
Swimming	3	3:00:02	5.06	(35:33)	8.15	(22:05)
Running wu/cd	8	1:50:02	12.07	(9:07)	19.42	(5:40)	19
Total	28	28:42:38	166.0		267.15		1707

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Monday Apr 30, 2018 #

Cycling 1:10:46 [3] 27.81 km (23.6 kph) +43m

Out to Longstanton on the busway and back through the villages. So windy on the way out so a bit of a struggle, enjoyed the way back though.

Sunday Apr 29, 2018 #

Running wu/cd 19:28 [3] 3.02 km (6:27 / km)

Orienteering race 1:07:57 [3] 8.59 km (7:55 / km) +216m 7:02 / km
shoes: Inov8 X Talon

BUCS Individual.
Felt so tired all the way round, would like to be able to blame it on sleeping on the floor but it's definitely just fitness level not being there. Navigation was also pretty terrible, not in the mindset at all.

Saturday Apr 28, 2018 #

Running wu/cd 21:53 [3] 3.89 km (5:38 / km) +19m 5:29 / km

Orienteering race 31:40 [3] 4.93 km (6:25 / km) +134m 5:39 / km
shoes: Inov8 X Talon

BUCS relay.
Fiona came back with a pretty big lead so running on my own. Felt like I was pushing fairly well compared to most races recently, but navigation was quite bad, particularly in the first part of the course. Extended our lead, but not wasn't quite enough for Heather to stay ahead of Sarah. Maybe next year.

Friday Apr 27, 2018 #

Running 32:33 [3] 6.15 km (5:18 / km)

Easy out to Granchester in the rain. Feeling good, love running in the rain.

Thursday Apr 26, 2018 #

Running 29:33 [3] 5.87 km (5:02 / km)

To the track and back, was planning to run further but needed to be back for a meeting, probably good not to overdo it before the weekend anyway.
+ 1 hour steeplechase hurdling technique session, quite fun but harder than it looks, hopefully won’t be too stiff tomorrow.

Wednesday Apr 25, 2018 #

Running 59:23 [3] 11.4 km (5:13 / km) +10m 5:11 / km

To the track to watch Lucy and Rebecca in the 3k, then joined the for their cool down round the tempo loop, then back via the fields. Feeling slow on the grass but no problems with the knee.

Strength and Conditioning 10:00 [3]

Quick bit of core at the end.

Tuesday Apr 24, 2018 #

Running wu/cd 17:41 [3] 3.42 km (5:10 / km)

Running 25:26 [3] 4.62 km (5:30 / km)

CUHH session on the track.
200, 400, 600, 800, 400, 200 [200 or 400 jog so each rep finished at the line by the pavillion]
Chest feeling really tight so not able to push as hard as I would have liked, but nice to have Charlotte to run with.

Monday Apr 23, 2018 #

Cycling 1:08:18 [3] 28.05 km (24.6 kph) +83m

Out through Toft to Caldecote and back through Madingley. Legs feeling good.

Sunday Apr 22, 2018 #

Running 58:11 [3] 10.64 km (5:28 / km)

Sunday ‘long’ run- so hot and feeling really tired so fairly short really.

Saturday Apr 21, 2018 #

Running wu/cd 18:00 [3] 3.28 km (5:29 / km)

Running 46:09 [3] 5.8 km (7:57 / km)

CUHH session on grass at downing
2x (600, 500, 400, 300 [2 between reps, 5 between sets] ), 400, 300, 200
First fast session in ages, feeling very tired.

Friday Apr 20, 2018 #

Running 37:05 [3] 7.1 km (5:13 / km)

Melting. Also still feeling very tired, haven’t been sleeping very well in the hot weather here in Cambridge but hopefully I’ll adjust soon.

Strength and Conditioning 30:00 [3]

CUOC circuits at Jesus Green.
Fairly standard session, plus a bit more rest than normal.

Wednesday Apr 18, 2018 #

Strength and Conditioning 15:00 [3]

Orienteering training 51:17 [3] 9.5 km (5:24 / km)

CUOC training round Cambridge city centre, running fairly easy and barely looking at the map, think I know the area too well for it to be hard.

Tuesday Apr 17, 2018 #

Cycling 46:33 [3] 18.41 km (23.7 kph) +33m

Back in Cambridge, so indirectly to Aldi to buy food.

Monday Apr 16, 2018 #

Strength and Conditioning 30:00 [3]

Running wu/cd 8:59 [3] 1.62 km (5:33 / km)

Running 29:08 [3] 5.06 km (5:45 / km)

Intervals at Crook O Lune.
Legs tired, but an alright session.

Sunday Apr 15, 2018 #

Orienteering training 1:19:09 [3] 8.18 km (9:41 / km) +240m 8:26 / km

Lingmoor.
Better navigation, but so unfit at the minute so slow.

Saturday Apr 14, 2018 #

Orienteering training 50:46 [3] 5.25 km (9:40 / km) +183m 8:14 / km

Colonel's Drive.
Navigation was terrible today, never really got into the map and wasn't even running that quickly.

Running wu/cd 5:22 [3] 0.83 km (6:26 / km)

Friday Apr 13, 2018 #

Running 38:41 [3] 6.98 km (5:33 / km) +81m 5:14 / km

Burrow Hill loop, easy, rained this morning so quite muddy in places but had fun in the puddles in the canal cutting.

Strength and Conditioning 30:00 [3]

Thursday Apr 12, 2018 #

Strength and Conditioning 15:00 [3]

Running 46:17 [3] 8.07 km (5:44 / km)

Very slow and easy, but legs feeling fine.

Tuesday Apr 10, 2018 #

Swimming 1:00:00 [3] 2.6 km (23:05 / km)

Legs feeling tired.

Monday Apr 9, 2018 #

Strength and Conditioning 20:00 [3]

Running wu/cd 9:36 [3] 1.86 km (5:10 / km)

Running 30:00 [3] 5.12 km (5:52 / km)

Intervals at crook O’Lune
4:00 [2:00] 3:00 [1:30] 2:00 [1:00] 3:00 [1:30] 2:00 [1:00] 1:00 [0:30] 2:00 [1:00] 1:00 [0:30] 2:00 [1:00]
Running well on the first two reps then died a bit but a reasonably strong finish.

Sunday Apr 8, 2018 #

Running 1:09:45 [3] 12.44 km (5:36 / km) +200m 5:11 / km

Up past uni of Cumbria to the mast, then back through Bailrigg and over Burrow Hill. Could feel my right knee a bit but otherwise alright.

Saturday Apr 7, 2018 #

Running 39:23 [3] 7.49 km (5:15 / km) +66m 5:02 / km

Estuary + Lancaster Marsh. Very muddy and wearing trainers so sliding all over the place. Tendon sore again.

Strength and Conditioning 20:00 [3]

Friday Apr 6, 2018 #

Swimming 1:00:02 [3] 2.75 km (21:50 / km)

20mins fast, 10 mins arms only, 9x 100m fast crawl 50m slow breaststroke

Thursday Apr 5, 2018 #

Running 39:02 [3] 7.5 km (5:12 / km)

Estuary loop plus Lancaster Marsh. Legs feeling a bit tired, Knee fine but peroneal tendon sore at the end.

Strength and Conditioning 30:00 [3]

Wednesday Apr 4, 2018 #

Running 40:02 [3] 7.59 km (5:16 / km) +80m 5:01 / km

Stodday loop, path by the solar farm was more of a stream. Easy pace, just enjoying being out.

Strength and Conditioning 20:00 [2]

Standard loop.

Tuesday Apr 3, 2018 #

Swimming 1:00:00 [3] 2.8 km (21:26 / km)

10mins w/u, 20 fast, 20 arms only, 10 fast.
Legs feeling tired by the end.

Monday Apr 2, 2018 #

Orienteering race 25:53 [3] 3.59 km (7:13 / km) +67m 6:36 / km

JK relay.
Fun but scrappy orienteering, should have been significantly faster.

Sunday Apr 1, 2018 #

Running wu/cd 9:03 [3] 1.5 km (6:02 / km)

Orienteering race 1:39:37 [3] 13.43 km (7:25 / km) +252m 6:47 / km

JK Long,
A couple of small mistakes in the circle and poor route choice at the end of the long leg where I thought the green would be less horrible. Having not run more than 40 minutes in the last month though, fitness was not there at all, last loop was a bit of a struggle.

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