Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m
Running	17	4:24:40	34.77	(7:37)	55.95	(4:44)	271
Gym	11	3:41:45
Orienteering	4	3:40:31	15.55	(14:11)	25.02	(8:49)	268
Cycling	9	3:39:39	14.02		22.56		58
X-trainer	4	1:24:33
Circuits	1	1:00:00
Swimming	1	45:00
Frisbee	1	45:00
Total	27	19:21:08	64.33		103.53		597

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Wednesday Jun 30, 2010 #

6 PM

Running 11:31 [3] 2.83 km (4:04 / km)
ahr:152 max:167

to the station to pick up my bike

Cycling 9:06 [4] 2.56 km (3:33 / km) +58m 3:12 / km
ahr:147 max:174 shoes: New Balance 769

cycle home from station

Tuesday Jun 29, 2010 #

Circuits 1:00:00 [3]

knee a little sore so did loads of core and stretching. some in morning then more in the evening

Monday Jun 28, 2010 #

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: New Balance 769

around the heath

Gym 20:00 [3]

stretching and core

Saturday Jun 26, 2010 #

11 AM

Running 29:10 [4] 6.73 km (4:20 / km) +27m 4:15 / km
ahr:158 max:177 shoes: New Balance 769

heath and vapery lane loop. hot.

Friday Jun 25, 2010 #

Note

at wimbledon all day. knackered now

Thursday Jun 24, 2010 #

8 PM

Frisbee 45:00 [1]
shoes: New Balance 769

with tom. did quite a bit of running

Running 12:03 [4] 3.09 km (3:54 / km) +4m 3:52 / km
shoes: New Balance 769

fast-ish run back from the rec

Wednesday Jun 23, 2010 #

Swimming 45:00 [3]

sis was going to the pool so thought I'd try out some aqua jogging. actually pretty hard work in the deep end. quite boring though so don't think I'll be going again any time soon

Tuesday Jun 22, 2010 #

1 PM

Running 26:15 [3] 5.63 km (4:40 / km) +24m 4:34 / km
ahr:159 max:177 shoes: New Balance 769

loops around the heath after frisbee. hot!

Sunday Jun 20, 2010 #

5 AM

Running warm up/down 6:48 [1] 0.49 km (13:53 / km) +2m 13:35 / km
shoes: LaSportivaCrosslite

warm up/down

Orienteering race 1:25:56 [5] 10.79 km (7:58 / km) +103m 7:36 / km
shoes: LaSportivaCrosslite

jukola 6th leg for SYO 2. Charlie had a good run to get us up to 227th. started off poorly with about a 1min mistake on the 1st control - stopped quite a way short. 2 wasn't any better; it was in a bushy area and not much to go on - relocated well though. long leg on 7 went well but quite slow and had a small miss at the end. balooned number 11 which would have been an ok route choice but there were no tracks and lost 2 mins in the circle as well. the rest was pretty good. ran a bit harder and just had to keep on the right tracks. managed to pull us up to 184th. rich had a solid run to bring us in 168th. awesome experience. will definitely go again.

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

Friday Jun 18, 2010 #

8 AM

Running warm up/down 2:48 [2] 0.42 km (6:40 / km) +20m 5:24 / km

jog to start

Orienteering 1:05:00 [4] 8.0 km (8:08 / km) +86m 7:43 / km
shoes: LaSportivaCrosslite

Trains on Paarijoki. was going better in a racing situation. not great technically but getting better apart from the huge 180 on one of them. got really confused in the bushy terrain at the end.

Thursday Jun 17, 2010 #

10 AM

Running warm up/down 6:49 [2] 1.34 km (5:05 / km)
shoes: LaSportivaCrosslite

jog to start with cuddles and ralph

Orienteering 42:13 [3] 4.06 km (10:24 / km) +55m 9:44 / km
shoes: LaSportivaCrosslite

first time in Scandi for a while. started off quite well btu was going slowly. picked up the pace a bit and got quite lost. relocated after about 10 mins and just jogged back keeping good map contact. compass was awful

3 PM

Orienteering 27:22 [3] 2.17 km (12:37 / km) +24m 11:57 / km
shoes: LaSportivaCrosslite

went back to the same area in the afternoon. direction much better this time but still not very confident.

Wednesday Jun 16, 2010 #

Gym 20:00 [2]
shoes: New Balance 769

Cycling 20:00 [3] 10.0 km (2:00 / km)

9 AM

Running 11:30 [3] 2.5 km (4:36 / km) +34m 4:18 / km
ahr:142 max:164 shoes: New Balance 769

to/from hallam

Tuesday Jun 15, 2010 #

2 PM

Running 15:05 [3] 3.57 km (4:14 / km) +81m 3:48 / km
ahr:157 max:177 shoes: New Balance 769

down ponderosa, back through weston park

Monday Jun 14, 2010 #

Running 12:00 [3] 2.5 km (4:48 / km)
shoes: New Balance 769

to/from hallam

Cycling 20:00 [4] 10.0 km (2:00 / km)

on the bike at hallam watching some of the world cup

Gym 20:00 [1]
shoes: New Balance 769

X-trainer 5:00 [2]

hallam cross trainer - felt weird and started getting pain in my calf so stopped. don't think they're as good as the uni one's

Saturday Jun 12, 2010 #

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance 769

Friday Jun 11, 2010 #

3 PM

Running 18:54 [3] 3.96 km (4:46 / km) +79m 4:20 / km
ahr:157 max:179 shoes: New Balance 769

down ponderosa and back

Thursday Jun 10, 2010 #

4 PM

Cycling 31:02 [4]
ahr:146 max:169

Gym 28:16 [2]
ahr:110 max:156

Wednesday Jun 9, 2010 #

Cycling 25:00 [3]
shoes: New Balance 769

Gym 10:00 [1]
shoes: New Balance 769

Tuesday Jun 8, 2010 #

3 PM

Cycling 16:39 [4]
ahr:137 max:157 shoes: New Balance 769

got called in to work as someone was ill so only managed to fit in a quick spin. worked hard and sweated a lot in 15 minutes

Gym 15:24 [1]
ahr:100 max:134 shoes: New Balance 769

new physio exercises and some core

Monday Jun 7, 2010 #

12 PM

Running 11:05 [3] 2.5 km (4:26 / km)
ahr:148 max:167 shoes: New Balance 769

to/from Hallam for physio. had work so no time for extra training. seems that while I've been focussing on sorting out my calf, I've started using my lower back too much again. so need to try and do both at the same time

Sunday Jun 6, 2010 #

4 PM

Cycling 27:08 [4]
ahr:144 max:164 shoes: New Balance 769

got the heart rate up a bit towards the end

Gym 15:53 [2]
ahr:115 max:146

Saturday Jun 5, 2010 #

1 PM

Cycling 48:45 [2]
ahr:128 max:148 shoes: New Balance 769

X-trainer 42:47 [3]
ahr:122 max:135 shoes: New Balance 769

Friday Jun 4, 2010 #

3 PM

Running warm up/down 10:42 [3] 2.39 km (4:29 / km)
ahr:151 max:162 shoes: New Balance 769

to hallam, then to broomhill

Gym 43:51 [3]
ahr:128 max:164 shoes: New Balance 769

down hallam
same sesh as last week - increased the weight a little on everything. missed out last set of chins/dips as had to get out before 4. much shorter rest times as this sesh took 1hr20 last week. felt good but calf still a bit weird. physio on mon

Thursday Jun 3, 2010 #

2 PM

Cycling 21:59 [5]
ahr:140 max:172 shoes: New Balance 769

5 mins warm up
10*1 min on, 30 seconds off. super sweaty

Gym 11:28 [1]
ahr:111 max:145

Wednesday Jun 2, 2010 #

7 PM

X-trainer 15:00 [4]
shoes: New Balance 769

wanted to go to the orienteering at endcliffe but calf hasn't been liking any high intensity stuff so decided to give it a miss. was going to do 30 mins on x-trainer but got bored and leg was feeling ok decided to go for a little run after instead

Gym 15:00 [2]

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: New Balance 769

down ponderosa and back home via broomhill

Tuesday Jun 1, 2010 #

5 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
ahr:140 max:146 shoes: New Balance 769

to uni to get paper. then pharmacy, then ic to get books, then to the gym

X-trainer 21:46 [3]
ahr:139 max:160 shoes: New Balance 769

Gym 21:53 [2]
ahr:102 max:148 shoes: New Balance 769

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