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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running5 2:09:13 14.85(8:42) 23.9(5:24) 365
  Orienteering1 1:08:21 6.57(10:25) 10.57(6:28) 366
  Strength and Conditioning1 30:00
  Total6 3:47:34 21.42 34.47 731
  [1-5]6 3:43:51

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Sunday Jan 28 #

11 AM

Running warm up/down 10:05 intensity: (21 @0) + (4:45 @1) + (2:28 @2) + (2:21 @3) + (10 @4) 1.63 km (6:11 / km) +37m 5:33 / km
ahr:128 max:155 shoes: VJ Bold

Orienteering race 1:08:21 intensity: (6 @0) + (10 @1) + (8 @2) + (16 @3) + (47:29 @4) + (20:12 @5) 10.57 km (6:28 / km) +366m 5:31 / km
ahr:167 max:175 shoes: VJ Bold

East Midland Champs - Eyam

Quite enjoyed it - physical and technical challenge. Technically there weren't really any avoidable mistakes (mainly route choice). Lost one min RC to 8 by taking the easier running lower route with a sharp climb at the end; the incremental climb obviously much better route. Slight issue finding the style on 9 (maybe 20s). Liked my route to 10 following the lower path route the whole but turns out the higher route through the field was ~1min quicker. Lost ~20s on 17 (bingo depression) and ~1min on 19 (bingoish pit). Generally my splits were better on the tougher uphill and heathery legs.

Physically, didn't tire but very weezy.

http://www.derwentvalleyorienteers.org.uk/results/...

Running warm up/down 26:06 intensity: (28 @0) + (7:16 @1) + (16:07 @2) + (2:15 @3) 3.79 km (6:53 / km) +78m 6:14 / km
ahr:130 max:145 shoes: VJ Bold

Saturday Jan 27 #

Note
(sick)

Woke up not feeling great but feeling far better as the day went one to the point I was hardly coughing.

Friday Jan 26 #

Note
(sick)

As yesterday

Thursday Jan 25 #

Note
(sick)

This is getting ridiculous. Feel shocking again and now coughing a lot more, plenty of phlegm and achy neck shoulders arms. Felt mildly feverish in the night and slept pretty badly. I think Lyme Disease, work stresses, busy home life and trying to train are the likely cause; not much I can do about it though.

Wednesday Jan 24 #

7 AM

Running 24:45 intensity: (29 @0) + (31 @1) + (2:26 @2) + (19:52 @3) + (1:27 @4) 4.88 km (5:04 / km) +55m 4:48 / km
ahr:145 max:160 shoes: NB Fresh Foam Zante V2

5 PM

Running 22:30 intensity: (26 @0) + (2:00 @1) + (14:28 @2) + (5:36 @3) 4.48 km (5:01 / km) +4m 5:00 / km
ahr:134 max:148 (sick) shoes: NB Fresh Foam Zante V2

HFW. Not feeling too hot again this evening.

Tuesday Jan 23 #

7 AM

Strength and Conditioning 30:00 [1]

CX Works at the gym
5 PM

Running warm up/down 10:40 intensity: (1:43 @0) + (50 @1) + (6:08 @2) + (1:59 @3) 2.21 km (4:50 / km) +189m 3:23 / km
ahr:132 max:144 shoes: NB Fresh Foam Zante V2

6 PM

Running intervals 27:31 intensity: (10 @0) + (3:19 @1) + (3:18 @2) + (7:30 @3) + (12:50 @4) + (24 @5) 5.3 km (5:11 / km) +1m 5:11 / km
ahr:149 max:173 shoes: NB Fresh Foam Zante V2

Running warm up/down 7:36 intensity: (19 @1) + (4:04 @2) + (3:13 @3) 1.6 km (4:45 / km) +1m 4:44 / km
ahr:138 max:144 shoes: NB Fresh Foam Zante V2

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