Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fluceluce

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m
Mountain Biking	3	7:42:29	56.62	(7.3/h)	91.12	(11.8/h)	1638
Running	8	5:01:26	31.45	(9:35)	50.62	(5:57)	894
cycling	2	2:10:00
orienteering	2	1:45:54	7.92	(13:23)	12.74	(8:19)	221
Pilates	1	1:00:00
Total	15	17:39:49	95.99		154.48		2753

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Tuesday Feb 25, 2014 #

Note

Felt grim Sunday, sore throat yesterday, better today....felt hungry for the first time in two weeks :-) light at the end of the tunnel?

Saturday Feb 22, 2014 #

10 AM

Running 1:01:57 [2] 6.01 mi (10:18 / mi) +210m 9:18 / mi

Run on the scar with Hazel before her and Joe headed to Scotland. Felt ok this morning but still not good for running. Awaiting full appetite return...

Wednesday Feb 19, 2014 #

Note

Could run but still not feeling great, still lacking appetite

6 PM

Running 12:32 [2] 1.48 mi (8:28 / mi) +17m 8:11 / mi

Run to the castle

orienteering 41:26 [2] 3.35 mi (12:22 / mi) +70m 11:37 / mi

Helm Hill orienteering with Cat

Running 12:13 [2] 1.27 mi (9:37 / mi) +46m 8:39 / mi

Run home with Rachel

Tuesday Feb 18, 2014 #

Note
(rest day)

Loads more energy but another day for good measure

Monday Feb 17, 2014 #

Note
(rest day)

Definitely still in recovery

Sunday Feb 16, 2014 #

Note

Walk from Langdale with Sarah and Nicky

Saturday Feb 15, 2014 #

10 AM

Mountain Biking 1:49:33 [1] 11.58 mi (6.3 mph) +373m
shoes: Massi Carbon Pro

AR Ball ride. Took the short option and played mainly in the granny gear. Nice sociable ride

2 PM

Mountain Biking 1:23:22 [1] 10.11 mi (7.3 mph) +300m
shoes: Massi Carbon Pro

Ride straight back post cafe - shortest line. Definitely enough for today, should maybe have tried to hitch a lift back...

Rough in the morning but managed food again by the evening - Wil specified I needed to eat 3 meals if I was going to ride at AR Ball, I didn't really come close but decided to ride anyway but go short

Thursday Feb 13, 2014 #

Note
(sick)

Temperature, headache, sick :-(

Tuesday Feb 11, 2014 #

7 PM

cycling (rollers) 1:10:00 [3]

Sufferfest with Sal and Stu. Did the same as last time bar the last 6min effort which we replaced with the second sprint session. I am not a sprinter and staying on the rollers after 9/10 efforts is difficult...

Sunday Feb 9, 2014 #

11 AM

orienteering race 1:04:28 [2] 7.35 km (8:46 / km) +151m 7:57 / km

Yes you read right - orienteering! Second time in 3 months, unheard of!

From Black Beck Caravan Park nr Bouth. Good course to get my head back into it. The word scrappy probably describes my style best and after yesterday slow.....no major errors until 13 when I had a quick chat to Phil on the way past and promptly missed 13, then headed to 17 next and had to backtrack. But never mind.

Think I need some more practice if I'm going to do anything remotely competitive!

Saturday Feb 8, 2014 #

9 AM

Running warm up/down 11:08 [2] 1.24 mi (8:59 / mi) +10m 8:45 / mi

Hallamshire Session at Longshaw - warm up to the starting place

Running intervals 53:51 [4] 5.55 mi (9:42 / mi) +105m 9:10 / mi

'Mini Monster':

7mins tempo (7:12 per mile)
5x(2min on 1min recov) (roughly 6:45 per mile, slightly more if uphill, slightly less if downhill)
5xhill sprint (about 1min:90s recov) (6:30-6:50 per mile)
5mins tempo (7:45 per mile)

5mins recov between sets

Started with Zanthe, did first two sets with her and then her hamstring was too tight so was hanging on the back of the guys. Hard work in the mud (should have worn mudclaws not trail shoes) and wind but a good session - just glad it wasn't the full monster....

Running warm up/down 10:08 [2] 1.07 mi (9:28 / mi) +46m 8:21 / mi

Warm down with Pete and Dave then off to Outside cafe to refuel :-) Good start to the weekend!

Friday Feb 7, 2014 #

4 PM

Running 37:13 [2] 3.3 mi (11:17 / mi) +205m 9:27 / mi

Run from Bradwell with Zoe en route to Sheffield and supervisory meeting. Good catch up and lovely afternoon for it!

Thursday Feb 6, 2014 #

6 PM

cycling 1:00:00 [3]

Sufferfest starter on the rollers with Sally - sweaty!

On to the main course on Tuesday.....

C • Sounds like a fun week of t... 3

Wednesday Feb 5, 2014 #

7 PM

Running 30:00 [2] 3.8 mi (7:54 / mi) +90m 7:21 / mi

Cruisey run with Lizzie then pizza :-) - adductor feeling ok

Monday Feb 3, 2014 #

7 PM

Running 15:53 [2] 1.91 mi (8:19 / mi) +30m 7:56 / mi

Run to Pilates from Helen and Pauls

8 PM

Pilates 1:00:00 [2]

Pilates with Helen

9 PM

Running 15:59 [2] 1.84 mi (8:41 / mi) +60m 7:53 / mi

Run back to Helen and Pauls

Sunday Feb 2, 2014 #

10 AM

Mountain Biking race 4:29:34 [3] 34.93 mi (7.8 mph) +965m

Open 5 bike - mud mud mud and a bit of river riding :-) Good ride, planned to ride long as adductor tendon inflamed after last weekend....overcooked it a bit and only left 30mins run...

2 PM

Running 40:32 [3] 3.98 mi (10:11 / mi) +75m 9:37 / mi

Open 5 run. Short run - made a mess of this too, should have played it safe, 10mins late, lost more than a controls worth....but got away with it for a third win in the series taking the overall lead :-) Good call to ride far as leg not that happy sliding around on mud

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