Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 16, 2016:

activity # timemileskm+m
  Orienteering2 2:49:14 15.01(11:16) 24.16(7:00) 37642 /42c100%
  Strength and Conditioning6 2:17:00
  Cross Training2 2:11:40
  Running5 1:08:41 8.22(8:21) 13.23(5:11) 87
  Total11 8:26:35 23.24 37.4 46342 /42c100%
  [1-5]10 7:06:35
averages - sleep:6

«»
2:11
0:00
» now
ThFrSaSuMoTuWe

Wednesday Mar 16, 2016 #

7 AM

Cross Training (Cycling) 1:04:12 intensity: (37:19 @1) + (23:32 @2) + (2:48 @3) + (33 @4)
ahr:122 max:160

ITW - got knocked off in Ravenshead. Someone in a small van pulling out across the road and misjudged my speed; was doing about 35mph at the time.

Slid across the bonnet and landed on the pavement with a combo of my left hand, right shoulder and head. Bar some scratches and slightly swollen hand I seem to have come out pretty unscathed. Bike also only needed a couple of light repairs, no perm damaged.

24.3km/180m
C • sorry to hear that 2
5 PM

Cross Training 1:07:28 intensity: (19:43 @1) + (32:14 @2) + (14:30 @3) + (1:01 @4)
ahr:132 max:162

HFW - less eventful. 24.4km/300m

Tuesday Mar 15, 2016 #

6 PM

Running warm up/down 5:24 intensity: (1:56 @1) + (1:10 @2) + (2:18 @3) 1.02 km (5:18 / km) +1m 5:16 / km
ahr:133 max:154 shoes: Skechers Go Run 4

Running intervals 16:50 intensity: (48 @1) + (3:06 @2) + (4:35 @3) + (7:38 @4) + (43 @5) 3.44 km (4:53 / km) +1m 4:53 / km
ahr:156 max:175 shoes: Skechers Go Run 4

Harriers; gave it a go. pyramid of 2,4,6,8,6,4,2 x 100m. Supposed to be two sets but only managed one. Blister was hurting, making my run funny which was consequently causing another blister and making my feet and calves sore. On the plus side, no knee problem. Feel much stronger running now so hopefully it has cleared up. Main difference is I feel like I have tension back in my muscles.
7 PM

Running warm up/down 4:41 intensity: (4:04 @1) + (37 @2) 0.74 km (6:18 / km) +2m 6:13 / km
ahr:119 max:131 shoes: Skechers Go Run 4

8 PM

Strength and Conditioning 15:00 [1]

Monday Mar 14, 2016 #

6 AM

Strength and Conditioning (Circuits) 42:00 intensity: (28:50 @1) + (6:44 @2) + (48 @3) + (3:57 @4) + (1:41 @5)
ahr:122 max:188

7 PM

Running 1:56 [1] 0.13 km (14:32 / km)
ahr:91 max:99 shoes: Skechers Go Run 4

Out for a run. Pain from blister too much so promptly turned back.

Sunday Mar 13, 2016 #

12 PM

Running 6:34 intensity: (3:36 @1) + (2:25 @2) + (33 @3) 0.6 km (10:57 / km) +44m 8:00 / km
ahr:120 max:144 shoes: Inov8 X Talon 190 (2)

To start. Just enough to limber and get my muscles warm without irritating my knee too much.

Orienteering 1:03:45 intensity: (1:15 @1) + (2:02 @2) + (5:59 @3) + (47:43 @4) + (6:46 @5) 11.68 km (5:27 / km) +246m 4:56 / km
ahr:165 max:177 shoes: Inov8 X Talon 190 (2)

CS Cup Qualified at Sherbrook

Managed it. Already started feeling my knee
on the way to 6 and slowly got worse over the next 10mins or so but didn't get any worse after that. Was a little uncomfortable to run but not painful. Did start feeling a pretty sore blister on my instep caused by the orthotic on around 14 but just had to grin and bear it.

Technically, most was ok but a couple of silly errors and then just a few seconds here and there.

7 - I stupidly ran down the worng path (quite a few I spoke to did exactly the same) which added an extra 500m of running, and 2mins.
9 - Whether there was an extra MTB trail or it was mapped wrong I'm not sure but I hit the wrong earthwall anyway and dropped into the wrong re-entrant. Knew staright away what had happened when there was no control as it didn't seem quite right on the way in. - 1min
13 - Got dragged up and down quite a lot - 30s
14 - Got caught in the green and then too far left - 30s
15 - Hesitant, contpours just didn't seem quite right but stayed on my bearing albeit with some hesitancy, and got the control ok - 20s
19 - map blatently wrong - 10s

Nice to run and finish a race; it has been a while.

Running 1:46 intensity: (51 @1) + (55 @2) 0.23 km (7:35 / km) +4m 6:59 / km
ahr:121 max:130 shoes: Inov8 X Talon 190 (2)

Strength and Conditioning 30:00 [0]

Saturday Mar 12, 2016 #

3 PM

Orienteering 1:45:29 intensity: (51:30 @1) + (45:16 @2) + (8:43 @3) ** 12.48 km (8:27 / km) +130m 8:02 / km
ahr:125 max:152 spiked:42/42c shoes: Nike Fusion Trail

Tag checking at the Pines. Nice day for it; knee became sore but never quite made the painful stage.

Strength and Conditioning 20:00 [0]

Friday Mar 11, 2016 #

5 PM

Running 31:30 intensity: (1:58 @1) + (23:37 @2) + (5:55 @3) 7.06 km (4:28 / km) +35m 4:21 / km
ahr:139 max:158 shoes: Skechers Go Run 4

Jog to test out the new Orthotic. Feeling like learning to run again at the minute. Knee was starting to feeling quite sore towards the end but things slowly improving; can't say how much the ortotic helped but didn't feel uncomfortable.

Strength and Conditioning 10:00 [0]

Thursday Mar 10, 2016 #

5 PM

Strength and Conditioning 20:00 [0]
slept:6.0 (injured) (sick) (rest day)

Two bad nights sleep in a row, which I think it what made me feel a little unwell today, just a flare-up of the remnant cold. Used it to rest after a couple of days running. Did pick up some orthotics from Boots though which may help get me back running more quicker.

« Earlier | Later »