Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 30 days ending Jun 30, 2021:

activity	#	time	miles		km		+m
Running	17	15:58:05	94.65	(10:07)	152.33	(6:17)	2287
Strength and Conditioning	13	8:00:00
Cycling	3	6:51:06	89.78	(13.1/h)	144.49	(21.1/h)	686
Orienteering training	5	4:59:23	22.21	(13:29)	35.75	(8:22)	853
Running wu/cd	3	1:09:16	6.9	(10:03)	11.1	(6:14)	213
Total	33	36:57:50	213.55		343.67		4039

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Wednesday Jun 30, 2021 #

Running 35:50 [3] 5.95 km (6:01 / km) +102m 5:33 / km
shoes: Brooks Ghost Apr21

Easy round the seat

Tuesday Jun 29, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

6 PM

Running 1:06:27 [3] 10.69 km (6:13 / km) +155m 5:48 / km
shoes: Brooks Ghost Apr21

Plod round blackford and hermitage

Sunday Jun 27, 2021 #

Running 48:18 [3] 8.7 km (5:33 / km) +63m 5:21 / km
shoes: Brooks Ghost Apr21

Hyde park and Green Park with Jeremy, including a nice stop to check out some elephant statues, and a large number of sleepy swans.

Saturday Jun 26, 2021 #

Cycling 2:02:20 [3] 38.82 km (19.0 kph) +169m

Out and back to Richmond Park and a lap of the park with Jeremy, plus a stop for a calippo on the exit to the park.

Friday Jun 25, 2021 #

Cycling 3:03:13 [3] 70.02 km (22.9 kph) +132m

A nice trip to Ely with Heather, managed to pick a day with a side wind so it wasn't too bad either direction.

Thursday Jun 24, 2021 #

Running 32:15 [3] 5.51 km (5:51 / km) +49m 5:36 / km
shoes: Brooks Ghost Apr21

Parks and Batcliffe Wood. Foot has been at a low level on most runs for the last month or so and haven’t bothered to note because it’s been fairly constant, but more achy than normal today, possibly due to lots of tarmac yesterday?

C • talk to a physio 1

Wednesday Jun 23, 2021 #

Strength and Conditioning 40:00 [3]

Paul’s exercises plus some extra leg stuff, definitely improvements to be made on hopping/explosive stuff.

Running wu/cd 42:31 [3] 7.26 km (5:51 / km) +105m 5:28 / km
shoes: Brooks Ghost Apr21

To/from orienteering along Woodhouse ridge

Orienteering training 20:35 [3] 3.63 km (5:40 / km) +47m 5:20 / km
shoes: Brooks Ghost Apr21

Slow plod round AIRE summer sprint series at Little London, nice courses.

Tuesday Jun 22, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

5 PM

Running 1:00:43 [3] 9.86 km (6:09 / km) +147m 5:44 / km
shoes: Brooks Ghost Apr21

Nice and easy along Meanwood.

Monday Jun 21, 2021 #

Strength and Conditioning 40:00 [3]

Paul's exercises plus the standard EUOC core set.

Sunday Jun 20, 2021 #

Running 4:25:30 [3] 35.04 km (7:35 / km) +778m 6:49 / km
shoes: Inov8 XTalon 210 Jan21

LUUOC Ilkley Skyline run
A nice chilled jog round with lots of snack stops, we walked a few uphills but legs still feeling good at the end.

Saturday Jun 19, 2021 #

Cycling 1:45:33 [3] 35.65 km (20.3 kph) +385m

A nice chilled cycle with Fay and Paul. North past Harewood, across the river and up to Pool, then a quick stop in Arthington for a swim, and back.

Thursday Jun 17, 2021 #

Strength and Conditioning 40:00 [3]

Running 58:41 [3] 10.14 km (5:47 / km) +64m 5:37 / km
shoes: Brooks Ghost Apr21

LUUOC run, through West Park and finishing at the pub in Kirkstall.

Wednesday Jun 16, 2021 #

Orienteering training 29:37 [3] 5.9 km (5:01 / km)
shoes: Brooks Ghost Apr21

AIRE summer evening sprint at Ilkley
Not really going that fast, but still got caught out by a couple of traps, surprisingly fun. Also a lovely dip in the river afterwards.

Tuesday Jun 15, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits in the garden

11 AM

Running 51:42 [3] 10.36 km (4:59 / km) +80m 4:48 / km
shoes: Brooks Ghost Apr21

To/from Portobello for a swim, bit of a grind on the way back after a Beach House cake.

Monday Jun 14, 2021 #

Running 28:53 [3] 5.53 km (5:13 / km) +27m 5:06 / km
shoes: Brooks Ghost Apr21

Easy meadows with Paul

Strength and Conditioning 40:00 [3]

Sunday Jun 13, 2021 #

Orienteering training 1:35:27 [3] 10.01 km (9:32 / km) +324m 8:12 / km
shoes: Inov8 XTalon 210 Jan21

Scottish Champs at Craig a Barns
Trying to focus a bit more on actually having a plan to avoid the headless chickening of last weekend, mostly fairly successful, although messed up the taped route so still a bit headless. Feeling tired physically, probably a combination of the heat and a general lack of terrrain running recently.

Saturday Jun 12, 2021 #

Running 1:00:48 [3] 9.92 km (6:08 / km) +134m 5:44 / km
shoes: Brooks Ghost Apr21

Blackford and Hermitage, feeling tired so a bit of a plod.

Friday Jun 11, 2021 #

Strength and Conditioning 20:00 [3]

Balance and legs with Paul

Running 45:57 [3] 6.05 km (7:36 / km) +265m 6:14 / km
shoes: Inov8 XTalon LBlue July20

Seat and crags with Paul.

Thursday Jun 10, 2021 #

Strength and Conditioning 20:00 [3]

Core with Paul

Running 40:12 [3] 7.03 km (5:43 / km) +51m 5:31 / km
shoes: Brooks Ghost Apr21

To Blackford to collect some aubergine plants.

Wednesday Jun 9, 2021 #

Running 38:00 [3] 6.01 km (6:19 / km) +171m 5:32 / km

Easy round the seat and up the grassy slope.

Tuesday Jun 8, 2021 #

7 AM

Strength and Conditioning 40:00 [3]

4 PM

Running 34:20 [3] 5.8 km (5:55 / km) +102m 5:26 / km
shoes: Brooks Ghost Apr21

Easy jog round the seat with Kora

Monday Jun 7, 2021 #

Strength and Conditioning 40:00 [3]

Sunday Jun 6, 2021 #

Running wu/cd 8:37 [3] 0.86 km (10:01 / km) +75m 6:59 / km
shoes: Inov8 XTalon 210 Jan21

Orienteering training 1:44:40 [3] 11.42 km (9:10 / km) +315m 8:03 / km
shoes: Inov8 XTalon 210 Jan21

Northern Champs on High Dam
Another masterclass in how not to orienteer, with the highlight being forgetting to punch the control at the end of the taped run through, but also silly mistakes on 7,8,10,13,16,17,19,20. Hot weather wasn't really helping either, felt fairly terrible physically so walked a lot of the second half of the course. Hopefully will manage to put together some better orienteering next weekend, but still a good weekend and so lovely to see everyone.

Saturday Jun 5, 2021 #

Running wu/cd 18:08 [3] 2.98 km (6:05 / km) +33m 5:46 / km
shoes: Inov8 XTalon 210 Jan21

Orienteering training 49:04 [3] 4.79 km (10:15 / km) +167m 8:43 / km
shoes: Inov8 XTalon 210 Jan21

British Middle Champs at Summer House Knott
Seem to have completely forgotten to orienteer, not forming plans or picking out the contour features well and feeling very rushed, probably needed to just slow it down a bit leaving the controls. Big mistakes on 3 and 6 (and then subsequently 7 having punched the wrong 6), but also lots of improvements could have been made to direction on 2,5,14,15.