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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Nov 30, 2014:

activity # timemileskm+m
  Running9 5:58:15 48.25(7:26) 77.64(4:37) 552
  Orienteering1 2:58:47 18.81(9:30) 30.27(5:54) 74113 /15c86%
  Strength and Conditioning2 1:21:07 4.07(19:57) 6.54(12:24)
  Total12 10:18:09 71.12(8:42) 114.45(5:24) 129313 /15c86%
  [1-5]12 10:16:33

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MoTuWeThFrSaSu

Sunday Nov 30, 2014 #

9 AM

Orienteering race 2:58:47 intensity: (1:49 @1) + (8:49 @2) + (1:57:24 @3) + (50:45 @4) ** 30.27 km (5:54 / km) +741m 5:16 / km
ahr:154 max:169 spiked:13/15c shoes: Inov8 X Talon 212 (4)

Peak Raid 3 (3 of 4) @ Totley

Very pleasant weather for this. Easy out the start and took 30s or so to decide on the route to start. After the first couple had decided on full route and went into cruise mode. Slow to 9 from 8, would have been much better sticking to the paths as the marsh was very tough. Caught sight of Alex and Mark in the distance heading into 4 as I left the path but took 20mins or more to reign them in. Quick chat in passing informed me Mike S and Nails were both running and the competitive side in me took over and increased the pace a bit from here to Stanage edge and down through the west side of Burbage.

Hit Big Moor with 4 controls and an hour left. Thought I should be fine for time but knew I had the slog across Big Moor. Time seemed to dissappear from this point and before I knew it there was only 10mins left as I hit the last control, after losing ~30s hear and 2mins at the previous one. It was therefore a much harder push to get back within 3hours than I had hoped but was able to slo in the last 500m of so. Max points and the only one to do so. Looking at the map after I think I took the best route again.

Saturday Nov 29, 2014 #

4 PM

Running intervals 1:03:30 intensity: (11:30 @1) + (22:12 @2) + (5:54 @3) + (23:54 @4) 14.91 km (4:15 / km) +12m 4:14 / km
ahr:145 max:172 shoes: Adidas Adizero Adios Boost (2)

4 x 2km Threshold with 2min jogs around the res with head torch.

Friday Nov 28, 2014 #

6 AM

Strength and Conditioning 41:48 intensity: (30:36 @1) + (10:27 @2) + (45 @3) 3.89 km (10:45 / km)
ahr:117 max:145 shoes: Inov8 F-lite 195

7 AM

Running 24:06 intensity: (2:02 @1) + (7:12 @2) + (14:52 @3) 5.11 km (4:43 / km) +47m 4:30 / km
ahr:143 max:157 shoes: Sketchers Go Run 2

5 PM

Running 1:28 intensity: (3 @0) + (9 @1) + (8 @2) + (1:08 @3) 0.28 km (5:17 / km)
ahr:147 max:155 shoes: Sketchers Go Run 2

Running 41:09 intensity: (27 @1) + (12:19 @2) + (28:23 @3) 8.82 km (4:40 / km) +63m 4:30 / km
ahr:146 max:157 shoes: Sketchers Go Run 2

Thursday Nov 27, 2014 #

7 AM

Running 23:37 intensity: (6 @0) + (1:08 @1) + (8:28 @2) + (13:55 @3) 4.9 km (4:49 / km) +45m 4:36 / km
ahr:143 max:153 shoes: Nike Fusion Trail

5 PM

Running 45:40 intensity: (1:27 @0) + (1:14 @1) + (22:49 @2) + (20:10 @3) 9.47 km (4:49 / km) +188m 4:23 / km
ahr:142 max:153 shoes: Nike Fusion Trail

Planned a T session but was far too tired from work and lack of sleep. Compromised with myself that I would do an extended HFW.

Wednesday Nov 26, 2014 #

6 AM

Strength and Conditioning 39:19 intensity: (26:24 @1) + (11:53 @2) + (1:02 @3) 2.65 km (14:49 / km)
ahr:118 max:150 shoes: Inov8 F-lite 195

7 AM

Running 24:25 intensity: (1:41 @1) + (12:19 @2) + (10:25 @3) 5.06 km (4:49 / km) +47m 4:37 / km
ahr:140 max:152 shoes: Sketchers Go Run 2

5 PM

Running 1:41 intensity: (39 @1) + (1:02 @2) 0.37 km (4:35 / km)
ahr:125 max:141 shoes: Sketchers Go Run 2

Running 55:45 intensity: (2:19 @1) + (27:42 @2) + (25:44 @3) 11.61 km (4:48 / km) +100m 4:36 / km
ahr:142 max:153 shoes: Sketchers Go Run 2

Tuesday Nov 25, 2014 #

7 AM

Running 9:17 intensity: (52 @1) + (1:15 @2) + (2:44 @3) + (4:26 @4) 2.26 km (4:06 / km) +28m 3:52 / km
ahr:150 max:164 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running 1:17 [1] 0.23 km (5:32 / km)
ahr:98 max:128 shoes: Adidas Adizero Adios Boost (2)

Running warm up/down 18:52 intensity: (5:46 @1) + (6:33 @2) + (6:22 @3) + (11 @4) 4.0 km (4:43 / km) +21m 4:36 / km
ahr:135 max:160 shoes: Adidas Adizero Adios Boost (2)

Running intervals 29:08 intensity: (2:11 @1) + (3:39 @2) + (4:30 @3) + (12:18 @4) + (6:30 @5) 6.72 km (4:20 / km) +1m 4:20 / km
ahr:160 max:177 shoes: Adidas Adizero Adios Boost (2)

Harriers Session

8 x 800m Threshold with 75s recoveries. Hitting ~2:30-2:34. All good, calf and Achilles behaved.

Running warm up/down 18:20 intensity: (2:10 @1) + (14:46 @2) + (1:24 @3) 3.9 km (4:42 / km)
ahr:136 max:148 shoes: Adidas Adizero Adios Boost (2)

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