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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jun 22, 2014:

activity # timemileskm+m
  Running12 7:58:55 63.12(7:35) 101.58(4:43) 967
  Strength and Conditioning3 2:02:59
  Orienteering2 1:27:09 11.63(7:30) 18.71(4:39) 417
  Total13 11:29:03 74.75 120.3 1384
averages - sleep:7.1 weight:66kg

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Sunday Jun 22, 2014 #

11 AM

Running warm up/down 10:41 intensity: (2:11 @1) + (2:04 @2) + (3:27 @3) + (2:53 @4) + (6 @5) 2.15 km (4:58 / km) +7m 4:53 / km
ahr:141 max:175 shoes: Inov8 X Talon 212 (4)

Orienteering race 55:11 intensity: (9:48 @3) + (45:23 @4) 10.98 km (5:02 / km) +330m 4:22 / km
ahr:161 max:172 shoes: Inov8 X Talon 212 (4)

Carsington Pastures Brown Course

Nice to have a good length Brown for once. Felt I was running reasonably strong considering tired legs but there was no speed there. A few small error mainly running to the wrong hole in the ground (#5, #13, #14, #17, and #24) but each was pretty small (5-10s) after good direction into the control. Probably about 45s total time loss. Good to get some decent technical orienteering and to be doing it in nice weather.

Running warm up/down 12:37 intensity: (5:42 @1) + (6:55 @2) 2.06 km (6:07 / km) +59m 5:21 / km
ahr:128 max:139 shoes: Inov8 X Talon 212 (4)

Saturday Jun 21, 2014 #

11 AM

Running warm up/down 13:59 [2] 2.73 km (5:07 / km) +30m 4:51 / km
shoes: Inov8 F-lite 195

Orienteering race 16:01 [5] 3.92 km (4:05 / km) +51m 3:50 / km
shoes: Inov8 F-lite 195

Nottingham Uni Sprint Double Race 1

Was very rusty; only done 1 sprint this year and that was a technically easy one in Spain. Bar that its probably over a year. Thought from the control description I knew roughly where #1 would be but was wrong which threw me and then faffed losing ~10s on a 30s leg. More faffing missing steps on #3, initially running the wrong way on #6, and wondering where the control was on #7 (map a little out here) - each about 5s. Didn't recognise the blocked route on #9 and lost ~10s in RC. Biggest mistake was at #12 where I completely overshot the control (15s). Lost a lot of time looking at the splits on #13 but not sure why, must have been a better route. Last few were decent - my best section. In 2nd 30s down on Poo Boy. Looking at splits my running speed wasn't too bad even though I felt slightly heavy legged and sluggish but lost a good ~50s.

Running warm up/down 9:07 [1] 1.41 km (6:29 / km) +27m 5:55 / km
shoes: Inov8 F-lite 195

Running warm up/down 11:48 [2] 2.05 km (5:46 / km) +31m 5:21 / km
shoes: Inov8 F-lite 195

Orienteering race 15:57 [5] 3.82 km (4:11 / km) +36m 3:59 / km
shoes: Inov8 F-lite 195

Race 2

Same time as PB but managed to miss a control. Lost a few seconds on #4 but otherwise pretty decent to #6. #7 was a bit of a disaster though, didn't plan properly, faffed on the route and then over shot the control (~20s). Suboptimal route to #8, (didn't go to 9), #16, and #17. I kind of felt like knowing the area, but not that well any more, worked against me in RC as I didn't properly assess the options - wasn't in the routine of giving myself that time either and most decisions were rushed.

Running warm up/down 9:28 [1] 1.78 km (5:19 / km) +24m 4:59 / km
shoes: Inov8 F-lite 195

Friday Jun 20, 2014 #

6 AM

Strength and Conditioning 25:00 [1]
slept:7.25 weight:65.3kg shoes: Inov8 F-lite 195

7 AM

Running 18:30 [1] 3.8 km (4:52 / km)
shoes: Skechers Go Run 3

Easy day. Body in bits after a few good days of training.
6 PM

Running 22:00 [2] 4.64 km (4:44 / km)
shoes: Skechers Go Run 3

Thursday Jun 19, 2014 #

6 AM

Running 23:08 intensity: (5:13 @1) + (12:05 @2) + (3:18 @3) + (2:32 @4) 4.05 km (5:43 / km) +66m 5:17 / km
ahr:129 max:167 shoes: Adida Adizero Adios Boost 2

5 PM

Running long 1:39:05 intensity: (9:45 @1) + (59:41 @2) + (29:39 @3) 21.07 km (4:42 / km) +314m 4:23 / km
ahr:138 max:156 shoes: Adida Adizero Adios Boost 2

Wednesday Jun 18, 2014 #

6 AM

Strength and Conditioning 46:54 intensity: (17:58 @1) + (28:47 @2) + (7 @3) + (2 @4)
ahr:117 max:160 weight:66kg shoes: Inov8 F-lite 195

Running 9:54 intensity: (8:21 @2) + (1:33 @3) 2.0 km (4:58 / km) +25m 4:40 / km
ahr:137 max:149 shoes: Skechers Go Run 3

Shuffle ITW. Glutes/ Back in bits.
12 PM

Running 46:46 intensity: (4:48 @2) + (40:51 @3) + (1:07 @4) 11.5 km (4:04 / km) +26m 4:01 / km
ahr:150 max:162 shoes: Skechers Go Run 3

Despite my sore back, was cruising nicely again without much effort. Always seem to feel good on these Wednesday lunch time runs.
5 PM

Running 40:05 intensity: (1:59 @1) + (33:49 @2) + (4:17 @3) 8.22 km (4:53 / km) +226m 4:17 / km
ahr:139 max:151 shoes: Skechers Go Run 3

Recovery pace back from Newstead Station. Enjoying the warmth and sunshine.

Tuesday Jun 17, 2014 #

12 PM

Running 32:51 intensity: (23:54 @2) + (7:47 @3) + (1:10 @4) 7.09 km (4:38 / km) +26m 4:33 / km
ahr:140 max:161 weight:66.8kg shoes: Adida Adizero Adios Boost 2

6 PM

Running warm up/down 8:36 intensity: (4:36 @2) + (4:00 @3) 2.02 km (4:16 / km) +5m 4:12 / km
ahr:139 max:153 shoes: Adida Adizero Adios Boost 2

Running intervals 24:56 intensity: (6:00 @1) + (18:56 @5) 6.85 km (3:39 / km) +1m 3:38 / km
ahr:167 max:180 shoes: Adida Adizero Adios Boost 2

4 x 1.5km intervals with 2min recoveries: 4:46, 4:46, 4:44, 4:40 - the last is now my PB I think although I have only done one 1,500 since I was 14. Felt bloody good.

Running intervals 5:30 intensity: (4:30 @1) + (1:00 @5) 0.64 km (8:38 / km)
ahr:126 max:146 shoes: Adida Adizero Adios Boost 2

5 x ~50m strides

Running warm up/down 13:52 intensity: (2:21 @1) + (11:31 @2) 2.78 km (4:59 / km)
ahr:132 max:143 shoes: Adida Adizero Adios Boost 2

Monday Jun 16, 2014 #

4 PM

Strength and Conditioning 51:05 intensity: (44:06 @1) + (6:57 @2) + (2 @3)
ahr:99 max:144 shoes: Inov8 F-lite 195

Running 1:06:02 intensity: (4:23 @1) + (41:06 @2) + (20:33 @3) 14.75 km (4:29 / km) +100m 4:20 / km
ahr:139 max:154 slept:7.0 shoes: Skechers Go Run 3

Feeling pretty washed out and tired but was good for the system to get back in training.

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