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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Running9 4:59:38 37.76(7:56) 60.77(4:56) 1074
  Orienteering1 2:06:09 15.39(8:12) 24.77(5:06) 327
  Strength and Conditioning1 15:00
  Total10 7:20:47 53.15 85.54 1401
  [1-5]10 7:15:01

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Sunday Sep 17, 2017 #

10 AM

Running warm up/down 12:10 intensity: (23 @0) + (2:38 @1) + (6:26 @2) + (2:43 @3) 2.02 km (6:01 / km) +1m 6:00 / km
ahr:131 max:152 shoes: Inov8 X Talon 212 (5)

Running race (Fell) 43:40 intensity: (14 @1) + (5 @2) + (20 @3) + (23:12 @4) + (19:49 @5) 9.68 km (4:31 / km) +317m 3:53 / km
ahr:167 max:177 shoes: Inov8 X Talon 212 (5)

Stanage Struggle Fell Race. Out steadily chatting with Phil Winskill and then my poor hill climb abilities were evident in the last couple of km up to Stanage Edge. Steady along the top and then started feeling much better and gaining on runners in front at the start of the decent; Pennine runner got in the way.

Got passed him and pushed on and was quickly gaining on 4th-7th but got a massive stitch. Tried to run through it but failed and ended up slowing and dropping to 10th. It suddenly disappeared with a km to go and started gaining on the group ahead but didn't have enough time to catch them, finishing 10th. Was flying on the downhill before the stitch and think I would have backed myself for 4th otherwise. Not sure what caused it?

Running warm up/down 12:36 intensity: (8 @0) + (9:14 @1) + (3:14 @2) 1.99 km (6:20 / km) +27m 5:56 / km
ahr:122 max:135 shoes: Inov8 X Talon 212 (5)

Saturday Sep 16, 2017 #

2 PM

Orienteering long 2:06:09 intensity: (19 @0) + (6:50 @1) + (51:02 @2) + (1:05:01 @3) + (2:57 @4) 24.77 km (5:06 / km) +327m 4:47 / km
ahr:140 max:159 shoes: Asics Gel - Fuji Racer 3

Thursday Sep 14, 2017 #

7 AM

Running 25:09 intensity: (1:04 @0) + (2:16 @1) + (19:50 @2) + (1:59 @3) 5.01 km (5:01 / km) +59m 4:45 / km
ahr:130 max:142 shoes: NB Fresh Foam Zante V2

5 PM

Running 25:48 intensity: (46 @0) + (8:50 @1) + (15:53 @2) + (19 @3) 4.97 km (5:11 / km) +188m 4:22 / km
ahr:125 max:140 shoes: NB Fresh Foam Zante V2

Wednesday Sep 13, 2017 #

7 AM

Running 15:01 [3] 3.32 km (4:32 / km) +21m 4:23 / km
shoes: NB Fresh Foam Zante V2

Strength and Conditioning 15:00 [1]

5 PM

Running 23:18 [2] 4.81 km (4:51 / km) +19m 4:45 / km
shoes: NB Fresh Foam Zante V2

Tuesday Sep 12, 2017 #

7 AM

Running 23:18 intensity: (45 @0) + (1:30 @1) + (6:01 @2) + (14:35 @3) + (27 @4) 5.02 km (4:38 / km) +46m 4:26 / km
ahr:140 max:156 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 24:50 intensity: (54 @0) + (1:57 @1) + (17:07 @2) + (4:52 @3) 5.08 km (4:53 / km) +174m 4:10 / km
ahr:132 max:146 shoes: Adidas Adizero Takumi Sen 2

Running intervals 23:20 intensity: (2 @0) + (23 @1) + (1:45 @2) + (3:47 @3) + (9:30 @4) + (7:53 @5) 5.39 km (4:20 / km) +1m 4:20 / km
ahr:161 max:176 shoes: Adidas Adizero Takumi Sen 2

Pyramid session. Fairly pleased with progress over last couple of works.

Running warm up/down 21:03 intensity: (6:49 @1) + (14:07 @2) + (7 @3) 3.84 km (5:29 / km) +1m 5:28 / km
ahr:127 max:140 shoes: Adidas Adizero Takumi Sen 2

Monday Sep 11, 2017 #

7 AM

Running 26:07 intensity: (1:01 @0) + (1:31 @1) + (11:30 @2) + (12:05 @3) 5.04 km (5:11 / km) +53m 4:56 / km
ahr:136 max:150 shoes: Skechers Gomeb Speed 3

5 PM

Running 23:18 intensity: (24 @0) + (3:27 @1) + (18:17 @2) + (1:10 @3) 4.6 km (5:04 / km) +167m 4:17 / km
ahr:131 max:145 shoes: Skechers Gomeb Speed 3

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