Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 31 days ending May 31, 2018:

activity	#	time	miles		km		+m
Running	19	14:58:29	103.4	(8:41)	166.41	(5:24)	364
Cycling	5	4:50:48	72.77	(15.0/h)	117.11	(24.2/h)	327
Running wu/cd	9	4:04:21	28.99	(8:26)	46.65	(5:14)
Orienteering training	5	3:36:06	23.66	(9:08)	38.07	(5:41)	140
Strength and Conditioning	7	2:55:00
Total	26	30:24:44	228.81		368.24		831

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Wednesday May 30, 2018 #

Cycling 36:00 [3] 14.86 km (24.8 kph) +16m

Out to Shelford along the DNA path to get to my lift and back afterwards.

Orienteering training 56:28 [3] 8.27 km (6:50 / km) +84m 6:30 / km
shoes: Inov8 X Talon

CUOC training at Epping.
Really nice to get into some proper forest, and actually orienteering reasonably well, a few bananas going out of controls but was at least looking at my compass. Annoyingly 3 of the controls were significantly in the wrong place so wasted a lot of time looking for these. Running at a reasonable pace.

Tuesday May 29, 2018 #

Running 33:07 [3] 6.14 km (5:24 / km)

Tired, was going to run further but decided it was a bad idea. Finding it hard to sleep with exams which is probably not helping, not sure why I’m so nervous this year.

Monday May 28, 2018 #

Cycling 47:25 [3] 18.84 km (23.8 kph)

Feeling tired so easy cycle round through Toft etc, legs felt better by the end.

Sunday May 27, 2018 #

Running 1:33:01 [3] 16.77 km (5:33 / km) +50m 5:28 / km

Long run with Rebecca, felt like I was absolutely crawling, nothing in the legs and so hot. Exams start tomorrow so will be trying to take an easier week next week.

Saturday May 26, 2018 #

Running wu/cd 24:11 [3] 4.51 km (5:22 / km)

Running 33:04 [3] 5.97 km (5:32 / km)

CUHH session at Downing fields
2x 2:00 [2:00] 4:00 [1:00] 0:45 [5:00] then 4x ~100m strides
Jogging recovery
Legs feeling so tired, probably due to running in the morning rather than the evening, so not really feeling very fast, hopefully will have more in the legs tomorrow.

Friday May 25, 2018 #

Running 55:06 [3] 11.15 km (4:57 / km) +25m 4:53 / km

From Pem to tea run, tea run, to Medwards for circuits and then back to Pem afterwards. Legs tired and shins feeling a bit sore, need to stretch out tonight and will make sure to warm up on grass tomorrow.

Strength and Conditioning 30:00 [3]

CUOC circuits.
Was so hot for the first circuit, cooled down a bit for the rest.

Wednesday May 23, 2018 #

Orienteering training 20:00 [3] 4.04 km (4:57 / km)

Very easy sprint score course and control collection around Science Park, shame since it’s actually a good area so could have been so much better

Running 25:18 [3] 5.08 km (4:59 / km)

Extra laps round the ring road to make up the distance for the evening to a reasonable amount, still a bit short but trying not to over do it

Tuesday May 22, 2018 #

Running wu/cd 31:47 [3] 5.96 km (5:20 / km)

Didn’t have time to cycle and warm up so had to run there and back- would have preferred to do this on grass really.

Running 49:04 [3] 8.46 km (5:48 / km) +12m 5:46 / km

CUHH session at Churchill
10 minute tempo, 3x300m [1:00], 3x300m [1:30], 3x300m [2:00] about 10 minutes jog after tempo, 3 minutes jog between sets plus a bit of standing around
Tried not to go out too hard on the tempo, but still felt grim by the bank on the third lap, enjoyed the 300s though, good to have Rebecca and Maybritt to work off. Times quite variable but reasonable for grass.

Monday May 21, 2018 #

Cycling 1:07:32 [3] 28.0 km (24.9 kph) +91m

Out to Caldecotte, back through Madingley, taking it quite easy on the first half then got more into it on the way back, just loosening off legs really, aware that I’ve been feeling a bit run down over the last week so trying to be sensible.

Sunday May 20, 2018 #

Running 1:21:32 [3] 14.44 km (5:39 / km) +75m 5:30 / km

To Girton, across the fields to Madingley and back through Coton. Got a stitch about 11km in so the last bit was a bit of a crawl.

Saturday May 19, 2018 #

Running wu/cd 36:17 [3] 6.36 km (5:42 / km)

A bit longer than planned as the track was closed so had to jog out to West Cam loop, legs feeling tired - nothing there on the way back, suspect revision is getting to me

Running 27:00 [3] 4.97 km (5:26 / km) +20m 5:20 / km

6x 3:00 [1:30] round the West Cam loop
On my own because of track Varsity so motivation low and feeling tired but good to get legs turning over at least and rep pace was increasing.

Strength and Conditioning 20:00 [3]

CUOC Pilates
Core feeling sore during the session, tired.

Friday May 18, 2018 #

Running 52:28 [3] 10.13 km (5:11 / km) +20m 5:08 / km

Easy run through the allotments to trumpington and back via Granchester. Had a runny nose all day but actually felt better on this than sat inside working.

Strength and Conditioning 30:00 [3]

CUOC circuits.
Actually reasonably hard session, killer burpees at the end.

Wednesday May 16, 2018 #

Running wu/cd 17:20 [3] 3.4 km (5:06 / km)

Orienteering training 55:06 [3] 10.0 km (5:31 / km)

CUOC training round Coton.
About 3 minutes of navigation maybe spread over the whole time, but a nice run through the fields.

Tuesday May 15, 2018 #

Running wu/cd 26:44 [3] 5.02 km (5:20 / km)

Running 24:08 [3] 4.28 km (5:38 / km)

Session at Churchill with Fiona, Lucy and Rebecca.
7x 500m [1:30]
Started way too fast on the first rep and was slower on every rep for the first 4, then pretty much the same time or a little faster for the last 3. Nice to have Rebecca to work off on these though. Legs feeling very heavy and cough not great, will take things easy this week.

Monday May 14, 2018 #

Cycling 1:08:35 [3] 27.97 km (24.5 kph) +91m

Very easy out through Barton, Toft to Caldecote, and back through Madingley.

Sunday May 13, 2018 #

Running 1:11:38 [3] 13.41 km (5:21 / km) +24m 5:18 / km

Baits Bite through Fen Ditton and back along the towpath. Legs were feeling very tired this morning but seemed okay by the time I got round to running in the afternoon and cough is possibly worse but fine for a very chilled pace long run.

Saturday May 12, 2018 #

Running 57:51 [3] 11.46 km (5:03 / km) +27m 4:59 / km

Granchester and back through the rugby fields with Lucy. Feeling good- love running in the rain.

Strength and Conditioning 20:00 [3]

CUOC Pilates
Lots of stretching things and less core than last week so logging as a bit shorter.

Friday May 11, 2018 #

Running wu/cd 32:09 [3] 6.54 km (4:55 / km)

Running 32:02 [3] 5.57 km (5:45 / km)

CUHH intervals at the track.
1000m [1:30] 400m [7:00ish (2 laps jog)] 800m [1:30] 300m [7:00ish (2 laps jog)] 600m [1:30] 200m
Pretty much the same pace on all the long reps which was a bit annoying, but happy with how the session went, legs so tired at the end though.

Thursday May 10, 2018 #

Running 46:08 [3] 9.4 km (4:54 / km) +15m 4:52 / km

Through the allotments and along the busway to trumpington then back through Granchester. Really enjoying the evening sunshine and for some reason feeling really good, although coughing a fair bit so couldn't really push the speed too much.

Strength and Conditioning 15:00 [3]

Fairly standard core when I got back- core is so much easier after running!

Wednesday May 9, 2018 #

Cycling 1:11:16 [3] 27.44 km (23.1 kph) +129m

Out to Bar Hill and back for CUOC training, definitely working harder on the way there but actually Garmin speed reckons it was pretty much the same, must have been more downhill on the way home!

Orienteering training 34:06 [3] 6.05 km (5:38 / km) +34m 5:29 / km

Norwegian style sprint course round Bar Hill, with map for each leg at the control, only had one catastrophic failure where I had to return to the map about 3 minutes later, and one where I returned about 10 seconds later when I got to the junction and realised i'd already forgotten. Definitely a good skill to practice though as I always read the map too much! Surprisingly good area as well, not sure why we don't use it more.

Tuesday May 8, 2018 #

Running wu/cd 24:47 [3] 4.97 km (4:59 / km)

Running 31:47 [3] 5.0 km (6:21 / km)

CUHH intervals at Downing fields (grass)
6x ( 400m [1:30] 200m [2:00] )
So hot which made this a tough session, but happy with how I felt although times were quite variable.
Chest still feeling like I’m about to get a cold but training/rest days doesn’t seem to make it better or worse, just coughing a bit when running.

Sunday May 6, 2018 #

Running 1:21:42 [3] 14.28 km (5:43 / km) +43m 5:38 / km

None of my normal long run partners were around so died on the first 2km trying to stick with the main group, then massively crashed and crawled round the rest on my own. Stomach cramps and heat not really helping either.

Saturday May 5, 2018 #

Strength and Conditioning 30:00 [1]

CUOC Pilates.
Potentially harder than circuits, lots of nice core exercises and killer squats.

Running wu/cd 21:02 [3] 3.68 km (5:43 / km)

Running 35:11 [3] 7.07 km (4:59 / km) +38m 4:51 / km

CUHH session at Churchill.
8x 3:00 [1:30]
Throat/chest still a bit phlegmy, but a reasonable session, so nice to have Charlotte there to run with.

Friday May 4, 2018 #

Strength and Conditioning 30:00 [1]

CUOC circuits.
In the sunshine. Fairly straight forward circuit.

Running 44:10 [3] 8.42 km (5:15 / km) +15m 5:12 / km

A bit time limited before circuits or would have done more since it was a gorgeous day, out to Granchester and across the fields past the rugby pitches.

Wednesday May 2, 2018 #

Orienteering training 50:26 [3] 9.71 km (5:12 / km) +22m 5:08 / km

Urban training around Royston, a mixture of really tricky housing estate and boring road legs, overall pretty fun and nice to get out of Cambridge on such a sunny evening.

Tuesday May 1, 2018 #

Running wu/cd 30:04 [3] 6.21 km (4:50 / km)

Running 24:12 [3] 4.41 km (5:29 / km)

CUHH session at the track.
2x200m, 2x2x600m [200m jog recovery, 200m extra between sets]
Chest feeling a bit grimy, feels like a cough coming. Probably not doing the 600s hard enough, but it's hard to know how to pace them with jog recovery being fairly speedy to keep with the group.

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