Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jul 18, 2010:

activity

time

miles

Running

6:33:37

46.93

(8:23)

75.53

(5:13)

965

Cross Training

1:40:15

Orienteering

38:47

5.47

(7:06)

8.8

(4:24)

Strength and Conditioning

25:00

Flexibility

22:00

Total

9:39:39

52.4

84.33

965

[1-5]

9:17:39

averages - weight:68.7kg

2:01

0:00

» now

Sunday Jul 18, 2010 #

11 AM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 X Talon 212 (1)

WU - 10mins steady jogging trying to liven up the legs with some drills.
WD - 10mins jog around one of the lakes.

Orienteering race 38:47 [4] 8.8 km (4:24 / km)
ahr:161 max:168 shoes: Nike Pegasus+ 26

Colwick Summer League Event

Legs not working at all though Orienteering mainly fairly simple. Lost around 2mins on one leg though through going around the race course when you could have gone straight across. Straight line was 5.5km but as always with Colwick due route choice around the Lakes it was much further.

Saturday Jul 17, 2010 #

9 AM

Running long 1:51:30 [3] 22.5 km (4:57 / km) +300m 4:39 / km
ahr:143 max:156 shoes: Inov8 X Talon 212 (1)

Long route out through Newstead to Newstead Abbey and back through Theives Wood and Coxmoor. Legs killing me from yesterday's football but legs slowly eased up after 15-20mins of running.

10 PM

Flexibility 10:00 [0]

Trying to stretch out my legs which were hurting.

Friday Jul 16, 2010 #

2 PM

Cross Training (football) 30:00 [1]

WU kick about.

3 PM

Cross Training (football) 1:05:00 [4]

Work 5-a-side tournament

3 group games of 15mins - won 1 lost 2.

Ended up in the plate - won the semi and lost the final.

Brutal and very hot inside the football centre. Bumps and bruises and aching afterwards.

Thursday Jul 15, 2010 #

8 AM

Running 15:30 [3] 3.2 km (4:51 / km) +20m 4:42 / km
shoes: Nike Pegasus+ 26

ITW.

7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: Nike Pegasus+ 26

WU inc drills.

Running intervals 40:00 [4] 5.6 km (7:09 / km) +100m 6:33 / km
ahr:158 max:172 shoes: Nike Pegasus+ 26

28 x 40s (~200m) with ~40s jogging recovery.

Flexibility 12:00 [0]
shoes: Nike Pegasus+ 26

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Nike Pegasus+ 26

Jog home WD.

Wednesday Jul 14, 2010 #

8 AM

Running 16:00 [2] 3.2 km (5:00 / km) +20m 4:51 / km
shoes: Nike Pegasus+ 26

ITW

1 PM

Cross Training warm up/down (Cycling) 5:15 [2]

Strength and Conditioning 25:00 [1]
weight:68.7kg

6 PM

Running 1:02:30 [3] 12.6 km (4:58 / km) +215m 4:34 / km
shoes: Nike Pegasus+ 26

Home from Hucknall route. Following a thunder storm. Warm and humid and very damp under foot although it wasn't raining. Felt crap towards the end particularly up the hills and was hungry.

Tuesday Jul 13, 2010 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Pegasus+ 26

ITW

6 PM

Running 12:00 [2] 2.4 km (5:00 / km) +20m 4:48 / km

HFW

7 PM

Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +30m 6:51 / km
shoes: Nike Pegasus+ 26

WU - 15mins jog out along the course and back to check out the start inc some drills.
WD - 10mins jogging around the car park.

Running race 29:07 [5] 8.03 km (3:38 / km) +245m 3:09 / km
shoes: Nike Pegasus+ 26

Carsington Road (trail) Race

Stomach ache most of the day but ran anyway and it didn't seam to affect me too much. Kept a good steady pace going out (out and back 5mile route) but was glad to get to the turn. Was in 7th through most of the race and when I thought I was ~800m-1km from the end I pushed on into 5th but soon realised I wasn't as far along the course as I thought I was and had to then hold back a little before the final push. Comfortable finish in 5th in the end. Tough course with ups and down the whole way of varying steepnesses and length. Disgusting night too.

Monday Jul 12, 2010 #

8 AM

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Nike Pegasus+ 26

6 PM

Running 14:00 [2] 2.8 km (5:00 / km)
shoes: Nike Pegasus+ 26

HFW

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