Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m
Running	13	8:00:57	56.94	(8:27)	91.63	(5:15)	365
Cycling	7	6:04:29	27.96		45.0
Strength and Conditioning	4	3:30:00
Running wu/cd	9	2:46:27	14.19		22.83		61
Orienteering training	4	2:28:04	16.39	(9:02)	26.38	(5:37)	87
Total	23	22:49:57	115.48		185.84		513

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Tuesday May 31, 2016 #

Running wu/cd 14:33 [3] 2.63 km (5:32 / km)

Running 15:00 [3] 4.02 km (3:44 / km)

CUOC Intervals on Parker's piece. Really windy but running okay.
5 sets of 2:00 [1:00] 1:00 [1:00]

Monday May 30, 2016 #

Running 34:51 [3] 6.87 km (5:04 / km)
ahr:162

Out to Granchester, still feeling good at the end.

Sunday May 29, 2016 #

Running 1:10:20 [3] 12.45 km (5:39 / km) +26m 5:35 / km

Down through Fen Ditton to Bait's Bite and back along the river. Running well for the first 7km, then absolutely fell apart. Possibly due to running the afternoon after only eating brunch? only seems to happen on sundays.

Saturday May 28, 2016 #

Cycling 1:00:00 [3] 20.0 km (20.0 kph)

Not exactly sure of the distance or time but out to Impington with Molly, had a bit of an adventure with her gears at the furthest point away but fortunately there were lots of people going past to help us fix it in the end.

Friday May 27, 2016 #

Running 32:23 [3] 6.49 km (4:59 / km)

Easy run out past the allotments to Clare fields and back. Feeling really good and easily able to keep the pace consistent.

Strength and Conditioning 1:00:00 [3]

CUOC Circuits. Feeling good after running, definitely helped to be so warmed up.

Wednesday May 25, 2016 #

Running wu/cd 15:23 [3] 2.83 km (5:26 / km) +10m 5:20 / km

Orienteering training 33:16 [3] 5.93 km (5:37 / km)

CUOC training at St John's fields. Easy area but well planned corridor and window courses meant that it was still okay training, lots of compass.

Tuesday May 24, 2016 #

Running wu/cd 19:08 [3] 3.65 km (5:15 / km)

Running 34:44 [3] 5.96 km (5:50 / km)

CUOC Intervals. Quite windy on the track.
3x (3x 2:00 , 0:30) not sure about the rest but quite short. Running quite well but still don't feel like that extra gear is there.

Monday May 23, 2016 #

Cycling 1:09:29 [3]

25km cycle out through Oakington to Longstanton, got a bit lost so ended up mountain biking for a bit along a farm track to get to the guided Busway then back into Cambridge.

Sunday May 22, 2016 #

Running 1:17:18 [3] 13.28 km (5:49 / km) +52m 5:43 / km

Down to Granchester, through the fields near Barton, up to Hoad's Hill then back across Grange Road fields and along Barton road to Lammas Land. Going really well for the first 5km but then got really bad stomach cramps (stress?) and just had to force the rest of the run out. A bit of a headache afterwards so probably a bit dehydrated anyway which wouldn't have helped.

Saturday May 21, 2016 #

Running wu/cd 15:49 [3] 2.32 km (6:49 / km) +31m 6:23 / km

Running 24:44 [3] 3.83 km (6:27 / km) +106m 5:40 / km

CUOC Hill reps. Surprising good session considering the nearness of the hill at Coton.
6x 1:00, 0:30 with rest back down to the bottom. Had to do alternating length rests to get far enough away from the top for a full minute run up because the steepest bit is at the end.

Cycling 30:00 [3]

Cycling out to Coton

Strength and Conditioning 30:00 [3]

CUOC Pilates

Thursday May 19, 2016 #

Cycling 1:05:00 [3]

25km out to Cottenham and back through Girton. Had the wind behind my back for the way out, and had to fight on the way back.

Wednesday May 18, 2016 #

Orienteering training 41:21 [3] 6.95 km (5:57 / km) +87m 5:36 / km

CUOC training at Wimpole. So good to get to an area with hills and actual contour features, also used my compass for the first time in ages.

Tuesday May 17, 2016 #

Running wu/cd 23:34 [3] 4.3 km (5:29 / km)

Running 22:55 [3] 3.9 km (5:53 / km)

CUOC Intervals on Jesus Green.
3 sets of 4x 1:00 [0:45] with 2 minutes between sets.
Running better, but legs still feeling quite tired and tight.

Monday May 16, 2016 #

Running 39:39 [3] 7.63 km (5:12 / km)

Jog out to Granchester along the riverside grass path and back along the cycle path. Legs still not feeling very loose, probably not doing enough stretching.

Sunday May 15, 2016 #

Running 1:09:48 [3] 14.2 km (4:55 / km) +31m 4:52 / km

Down the guided busway to Trumpington, across to Granchester, out into the fields towards Barton and over the motorway, then back through Granchester meadows. Wasn't going particularly fast until I got behind some other runners coming back through Granchester and stuck with them up to Pem pitches when they took the Lammas land path and i went along the river. Nice to have a bit of a stretch out in the final 4km.

Saturday May 14, 2016 #

Cycling 40:00 [3]

Cycling out to Madingley and back

Running 23:15 [3] 4.8 km (4:51 / km) +150m 4:11 / km

Hill reps at the American Cemetery
5 sets of 1:00 [1:00] 0:45 [1:00] 0:30 [1:00]
Not a very steep hill so only just making it to the bottom on the minute reps, trying to push on the up but legs feeling quite sluggish.

Thursday May 12, 2016 #

Cycling 1:00:00 [3] 25.0 km (25.0 kph)

Cycle out to Histon, Cottenham, Impington, Girton. Enjoying the sunshine.

Wednesday May 11, 2016 #

Cycling 40:00 [3]

Cycling to Coton wildlife reserve carpark and back

Running wu/cd 15:00 [3] 2.4 km (6:15 / km) +20m 6:00 / km

Orienteering training 40:20 [3] 7.2 km (5:36 / km)

Map memory training round Coton wildlife reserve/some fields. Pretty much straight running along hedges/footpaths so not very difficult.

Running wu/cd 23:00 [3] 3.0 km (7:40 / km)

Collecting controls

Tuesday May 10, 2016 #

Running wu/cd 10:00 [3]

Running 18:00 [3] 4.2 km (4:17 / km)

CUOC Intervals on Parker's piece. Probably didn't do a long enough warm up so not running particularly fast.
(3:00 [1:00] 2:00 [1:00] 1:00 [1:00]) x3

Saturday May 7, 2016 #

Running wu/cd 20:00 [3]

Orienteering training 17:14 [3] 3.0 km (5:45 / km)

Drong-O Science City Races, Race 1.
Made a big mistake on 5 (55s on a 20s leg), and never really got into the course, felt like I was taking the wrong route choice a lot of the time. Not running very well either, and it was so hot, but I enjoyed the area.

Orienteering training 15:53 [3] 3.3 km (4:49 / km)

Drong-O Science City Races, Race 2.
Really enjoyed this complex housing estate with lots of tricky route choices and decisions every 5s. A bit hesitant at the start but I really got into the map by about number 6. Running much better than in race 1.

CUOC Intervals, not really running fast as just loosening off after the weekend, enjoying running in the beautiful sunshine.

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