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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Running10 6:24:33 50.53(7:37) 81.32(4:44) 542
  Orienteering3 2:29:40 14.23(10:31) 22.9(6:32) 378
  Running Drills1 2:14 0.16(14:16) 0.25(8:52) 1
  Total12 8:56:27 64.92(8:16) 104.47(5:08) 921
  [1-5]12 8:47:49

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

8 AM

Orienteering 1:04:53 intensity: (54 @0) + (4:47 @1) + (4:54 @2) + (37:29 @3) + (16:49 @4) ** 10.77 km (6:02 / km) +61m 5:52 / km
ahr:147 max:162 shoes: Inov8 X Talon 212 (5)

Controller duties at Harlow.
1 PM

Orienteering 33:44 intensity: (13 @0) + (4:23 @1) + (10:00 @2) + (19:08 @3) * 4.54 km (7:25 / km) +76m 6:51 / km
ahr:139 max:154 shoes: Inov8 ORoc 280 (3)

Collecting controls.

Orienteering 12:02 intensity: (7:09 @1) + (4:33 @2) + (20 @3) * 1.06 km (11:22 / km) +16m 10:34 / km
ahr:120 max:140 shoes: Inov8 Roclite 319

Collecting (carrying lots by this point).

Saturday Feb 11, 2017 #

2 PM

Running intervals 57:35 intensity: (37 @0) + (1:08 @1) + (17:13 @2) + (16:45 @3) + (20:25 @4) + (1:27 @5) 12.66 km (4:33 / km) +36m 4:29 / km
ahr:148 max:175 shoes: Adidas Adizero Adios Boost (4)

To oddicroft for 4 x (2 x 200m, 1 x 400m (equal jog recoveries)). Then onto the pit tip for 10 x ~10s hill sprints. Didn't feel that great today and the weather was appalling.

Friday Feb 10, 2017 #

7 AM

Running 22:50 intensity: (33 @0) + (5:21 @1) + (1:12 @2) + (15:44 @3) 5.07 km (4:30 / km) +20m 4:25 / km
ahr:140 max:153 shoes: Skechers Gomeb Speed 3

ITW
5 PM

Running 24:18 intensity: (13 @0) + (18 @1) + (17:16 @2) + (6:31 @3) 5.39 km (4:30 / km)
ahr:138 max:146 shoes: Skechers Gomeb Speed 3

Thursday Feb 9, 2017 #

7 AM

Running 24:01 intensity: (32 @0) + (49 @1) + (4:31 @2) + (18:09 @3) 4.98 km (4:50 / km) +63m 4:32 / km
ahr:140 max:150 shoes: Asics Gel - Fuji Racer 3

ITW
5 PM

Running warm up/down 6:34 intensity: (37 @0) + (1:19 @1) + (2:05 @2) + (2:33 @3) 1.39 km (4:43 / km)
ahr:129 max:145 shoes: Asics Gel - Fuji Racer 3

To Byron's Walk

Orienteering tempo (Night) 39:01 intensity: (3 @0) + (2:57 @1) + (6:06 @2) + (16:38 @3) + (13:17 @4) *** 6.53 km (5:58 / km) +225m 5:06 / km
ahr:147 max:163 shoes: Asics Gel - Fuji Racer 3

Used the Blue course from December for some Night O intervals but never really got into it and had forgotten how steep, muddy and slippy this place can get; really need dobs for this. As a results didn't really get into any kind of flow and found it hard to push much beyond steady run speed. Pretty flutter of snow throughout.

Running warm up/down 43:01 intensity: (25 @0) + (1:51 @1) + (32:46 @2) + (7:59 @3) 9.02 km (4:46 / km) +34m 4:41 / km
ahr:135 max:146 shoes: Asics Gel - Fuji Racer 3

Easy jog home, much colder out the woods in the raw wind.

Wednesday Feb 8, 2017 #

12 PM

Running 57:18 intensity: (22 @0) + (31 @1) + (28:53 @2) + (23:20 @3) + (3:05 @4) + (1:07 @5) 12.06 km (4:45 / km) +63m 4:38 / km
ahr:141 max:177 shoes: Brooks Pure Grit

Steady on the trails at lunch time. Feeling tired towards the end.

Tuesday Feb 7, 2017 #

7 AM

Running 22:58 intensity: (20 @0) + (42 @1) + (2:20 @2) + (19:24 @3) + (12 @4) 4.91 km (4:40 / km) +49m 4:27 / km
ahr:144 max:155 shoes: Adidas Adizero Adios Boost (4)

ITW
5 PM

Running warm up/down 20:47 intensity: (27 @0) + (1:00 @1) + (17:35 @2) + (1:45 @3) 4.3 km (4:50 / km) +27m 4:41 / km
ahr:132 max:141 shoes: Adidas Adizero Adios Boost (4)

Running Drills warm up/down 2:14 intensity: (1:02 @1) + (58 @2) + (14 @3) 0.25 km (8:52 / km) +1m 8:41 / km
ahr:126 max:143 shoes: Adidas Adizero Adios Boost (4)

Running intervals 29:24 intensity: (3 @0) + (1:46 @1) + (4:03 @2) + (4:28 @3) + (14:17 @4) + (4:47 @5) 6.72 km (4:23 / km) +1m 4:22 / km
ahr:156 max:173 shoes: Adidas Adizero Adios Boost (4)

Back at the track for the first time in a while. 8 x 800m (75s) was not the easy session back I was hoping for. Martin led the first on a very steady 2:37 but then Kris hit the 2nd in 2:28 and it got progressively harder from their. I led the 3rd and 6th in ~2:33s but otherwise it was a little harder than I could cope with and dropped away on the last two. Felt like stopping after 6 but battled on alone. Please to have got it done, the speed will be back in a week or two hopefully.

Running warm up/down 22:28 intensity: (4:42 @1) + (17:34 @2) + (12 @3) 4.0 km (5:37 / km) +2m 5:36 / km
ahr:119 max:140 shoes: Adidas Adizero Adios Boost (4)

Monday Feb 6, 2017 #

7 AM

Running 27:07 intensity: (2:07 @0) + (2:18 @1) + (3:07 @2) + (18:07 @3) + (1:28 @4) 5.46 km (4:58 / km) +65m 4:41 / km
ahr:140 max:157 shoes: Skechers Gomeb Speed 3

ITW
5 PM

Running 26:12 intensity: (1:12 @0) + (2:33 @1) + (3:50 @2) + (18:31 @3) + (6 @4) 5.35 km (4:54 / km) +182m 4:11 / km
ahr:139 max:155 shoes: Skechers Gomeb Speed 3

HFW

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