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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 27, 2017:

activity # timemileskm+m
  Running11 4:44:44 34.93(8:09) 56.21(5:04) 655
  Orienteering3 3:45:23 19.44(11:36) 31.29(7:12) 1155
  Strength and Conditioning1 30:00
  Running Drills1 4:37 0.2(22:47) 0.33(14:10) 2
  Total12 9:04:44 54.58 87.83 1812
  [1-5]12 8:47:10

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Monday Feb 27, 2017 #

7 AM

Running 24:51 intensity: (40 @0) + (2:28 @1) + (15:13 @2) + (6:30 @3) 4.94 km (5:02 / km) +52m 4:47 / km
ahr:133 max:145 shoes: Skechers Gomeb Speed 3

ITW. Ended up being an extra easy day as had a late Client meeting and was then dropped at home. My body feels like that isn't a bad thing though.
7 PM

Strength and Conditioning 30:00 [1]

Sunday Feb 26, 2017 #

10 AM

Running warm up/down 4:58 intensity: (41 @0) + (44 @1) + (2:20 @2) + (1:13 @3) 0.71 km (6:57 / km) +29m 5:47 / km
ahr:126 max:143 shoes: VJ Bold

Orienteering race 1:49:32 intensity: (8 @0) + (13 @1) + (4:03 @2) + (40:24 @3) + (1:04:44 @4) **** 16.22 km (6:45 / km) +750m 5:29 / km
ahr:155 max:168 shoes: VJ Bold

Northern Champs at Bigland.

Less than 14 hrs after the nights, so still tired. Was ok in the terrain but leggy in the faster stuff and up the hills. Only significant errors were around the map swap - 16 (60-90s) where I climbed far too much to the left looking for the copse. Hesitant on 17 and then leaving 17 to 18 I ran to the corner where there was a crossing point at the JK but not today; that probably lost me 1min. Started dying on the hill up to 18 but took a gel which kicked in after 5-10mins. Should have taken it 10mins earlier. Was running ok judging by the splits through the wooded section at the end climbing 6th to 3rd.

Running warm up/down 13:12 intensity: (6:35 @0) + (6:37 @1) 1.01 km (13:05 / km) +1m 13:01 / km
ahr:102 max:119 shoes: VJ Bold

Saturday Feb 25, 2017 #

Event: British Night / Northern Championships (UKOL)
 
8 PM

Running warm up/down 9:59 intensity: (1:24 @0) + (2:43 @1) + (2:51 @2) + (2:54 @3) + (7 @4) 1.08 km (9:14 / km) +6m 8:59 / km
ahr:126 max:157 shoes: VJ Bold

Orienteering race 1:21:26 intensity: (5:55 @0) + (9 @1) + (4 @2) + (4:28 @3) + (39:11 @4) + (31:39 @5) **** 10.46 km (7:47 / km) +388m 6:34 / km
ahr:170 max:195 shoes: VJ Bold

British Nights at Great Tower

Pretty pleased to take second. Several small errors of 30-60s at 2, 3, 5, 10, 11, 15 and 32 but nothing too big which was the difference on the day, a few other smaller bits but generally in control hence no big errors. With GG 20 through to 28, when he took off up the hill through the open at a speed I couldn't keep with. Need to work on my uphill running looking at the splits - lost 60-70s on others around me just on running speed up to 10.

https://www.lakeland-orienteering.org.uk/documents...

Running warm up/down 5:03 intensity: (2 @0) + (1:36 @1) + (1:17 @2) + (2:08 @3) 0.74 km (6:48 / km) +5m 6:35 / km
ahr:132 max:150 shoes: VJ Bold

Friday Feb 24, 2017 #

7 AM

Running 23:25 intensity: (33 @0) + (1:28 @1) + (10:10 @2) + (11:14 @3) 5.06 km (4:38 / km) +50m 4:25 / km
ahr:137 max:152 shoes: Skechers Gomeb Speed 3

5 PM

Running 23:19 intensity: (17 @0) + (6:23 @1) + (13:27 @2) + (3:12 @3) 4.4 km (5:18 / km) +184m 4:23 / km
ahr:130 max:150 shoes: Skechers Gomeb Speed 3

Thursday Feb 23, 2017 #

6 PM

Running warm up/down 1:58 intensity: (57 @0) + (30 @1) + (31 @2) 0.44 km (4:28 / km)
ahr:99 max:135 shoes: Inov8 ORoc 280 (3)

Orienteering 34:25 intensity: (5 @0) + (12:51 @1) + (13:30 @2) + (6:24 @3) + (1:35 @4) 4.61 km (7:28 / km) +17m 7:20 / km
ahr:130 max:160 shoes: Inov8 ORoc 280 (3)

Running warm up/down 8:25 intensity: (1:54 @1) + (6:31 @2) 1.49 km (5:40 / km) +27m 5:11 / km
ahr:129 max:136 shoes: Inov8 ORoc 280 (3)

Wednesday Feb 22, 2017 #

7 AM

Running 24:54 intensity: (34 @1) + (13:07 @2) + (8:23 @3) + (2:33 @4) + (17 @5) 5.16 km (4:50 / km) +48m 4:37 / km
ahr:143 max:193 shoes: Skechers Gomeb Speed 3

ITW. Calves massively sore despite long rolling, stretch and massage session last night.
5 PM

Running 22:54 intensity: (17 @0) + (2:09 @1) + (19:28 @2) + (42 @3) + (18 @4) 4.77 km (4:48 / km) +28m 4:40 / km
ahr:131 max:160 shoes: Skechers Gomeb Speed 3

HFW. Knackered.

Tuesday Feb 21, 2017 #

7 AM

Running 22:51 [2] 5.01 km (4:34 / km) +26m 4:27 / km
ahr:150 max:207 shoes: Adidas Adizero Adios Boost (4)

12 PM

Running 27:02 intensity: (19:47 @2) + (6:21 @3) + (54 @4) 5.99 km (4:31 / km) +6m 4:29 / km
ahr:115 max:166 shoes: Adidas Adizero Adios Boost (4)

5 PM

Running warm up/down 18:11 intensity: (34 @1) + (1:49 @2) + (15:48 @3) 4.13 km (4:24 / km) +177m 3:38 / km
ahr:164 max:197 shoes: Adidas Adizero Adios Boost (4)

Running Drills 4:37 intensity: (1:28 @2) + (1:55 @3) + (37 @4) + (37 @5) 0.33 km (14:10 / km) +2m 13:44 / km
ahr:149 max:178 shoes: Adidas Adizero Adios Boost (4)

Running intervals 33:42 intensity: (3:12 @1) + (5:01 @2) + (5:57 @3) + (14:19 @4) + (5:13 @5) 7.28 km (4:38 / km) +1m 4:37 / km
ahr:153 max:177 shoes: Adidas Adizero Adios Boost (4)

5 x 1km (90s), 400m (60s)

With Martin tonight. Still struggling at tops end speed, still behind pre-xmas fitness in this regards but getting better. 400s were ok but 1km were struggle and got harder as the session progressed. Martin was leaving me well behind. Strong cross wind and greasy track didn't help either.

1kms - 3:16,16,14,16,20
400s - 72,74,72,72,72

Running warm up/down 20:00 [1] 4.0 km (5:00 / km) +15m 4:54 / km
ahr:173 max:196 shoes: Adidas Adizero Adios Boost (4)

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