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

Training Log Archive: Rich

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running13 6:29:04 49.69(7:50) 79.97(4:52) 1288
  Strength and Conditioning2 1:26:00 0.67(2:07:48) 1.08(1:19:25)
  Orienteering1 54:33 5.8(9:25) 9.33(5:51) 87
  Total13 8:49:37 56.16(9:26) 90.39(5:52) 1375
  [1-5]13 8:04:09

«»
1:57
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 4 #

11 AM

Running warm up/down 11:04 intensity: (54 @0) + (4:13 @1) + (3:27 @2) + (2:30 @3) 1.54 km (7:11 / km) +24m 6:40 / km
ahr:125 max:150 shoes: Inov8 X Talon 212 (5)

Orienteering tempo 54:33 intensity: (9 @0) + (4:33 @1) + (4:34 @2) + (10:50 @3) + (34:20 @4) + (7 @5) 9.33 km (5:51 / km) +87m 5:35 / km
ahr:153 max:170 (sick) shoes: Inov8 X Talon 212 (5)

Brindley Heath - Brown

Very poor nights sleep but wanted a run around Cannock Chase and this looks to be the only event running up to the JK. Feeling pretty tired and agin very sinusy so was going to push.

At start I heard rumblings of issues and the said to miss out #3. in -1 box overheard that the planner had sent the wrong file to be printed. Totally forgot about missing 3 until I was nearly at the feature but there was a control thre anyway so punch and carried on. All was well until #10. I wondered around in the heather for 2-3mins looking for the control on a shallow gully. After retruning to the upper gully a couple of times and finding no control I then found it on the lower gully. Also lost ~2mins on 11; either the map is terrible or the control was on the wrong ruin; unsure which.

Had lost total confidence in anything being correct after this point and lost time on 13 as a consequence. All then totally went to pot on 16. Bingo pit, hunted but could find it and came in twice on an accurate bearing the second time walking and pace counting. Decided it couldn't be there (it wasn't). Carried on at an even cruisier pace from this point with Dave Roome for company for a lot of it. Nearly ran to 19 instead of 18 and there was another two controls that were ~30-50m from where there were on the map but got them both without too much issue.

At download I found it had all gone totally to pot and the wrong mapping files were confirmed; the brown course had changed also.

Running warm up/down 6:07 intensity: (27 @0) + (4:09 @1) + (1:31 @2) 0.75 km (8:07 / km) +5m 7:52 / km
ahr:118 max:137 shoes: Inov8 X Talon 212 (5)

Saturday Feb 3 #

12 PM

Running 33:57 intensity: (56 @0) + (3:57 @1) + (13:43 @2) + (12:34 @3) + (2:47 @4) 6.28 km (5:24 / km) +68m 5:08 / km
ahr:137 max:158 (sick) shoes: Inov8 Trailtalon 250

Bit of checking of the Bestwood map followed by a little trot around Bestwood Park - felt pretty ropey again so kept it very steady.

Friday Feb 2 #

6 AM

Running warm up/down 9:16 intensity: (1 @0) + (50 @1) + (1:13 @2) + (7:12 @3) 1.89 km (4:54 / km)
ahr:140 max:151 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 57:50 intensity: (22:28 @0) + (32:49 @1) + (2:33 @2) 0.91 km (1:03:25 / km)
ahr:104 max:136 shoes: NB Fresh Foam Zante V2

Body pump - I'm going to hurt in the next few days.

Running warm up/down 17:56 intensity: (16 @0) + (57 @1) + (1:02 @2) + (7:49 @3) + (7:52 @4) 4.07 km (4:24 / km)
ahr:150 max:162 shoes: NB Fresh Foam Zante V2

5 PM

Running 18:08 intensity: (10 @0) + (27 @1) + (2:35 @2) + (14:50 @3) + (6 @4) 4.05 km (4:28 / km) +157m 3:45 / km
ahr:144 max:155 shoes: NB Fresh Foam Zante V2

Thursday Feb 1 #

7 AM

Running 20:38 intensity: (6:50 @2) + (8:28 @3) + (5:20 @4) 5.0 km (4:07 / km) +54m 3:55 / km
ahr:134 max:160 shoes: Inov8 Trailtalon 250

6 PM

Running warm up/down 10:05 intensity: (1:38 @1) + (7:05 @2) + (1:22 @3) 1.88 km (5:22 / km) +13m 5:11 / km
ahr:132 max:142 shoes: Inov8 Trailtalon 250

Running hills 19:48 intensity: (3 @0) + (2:32 @1) + (23 @2) + (7:05 @3) + (9:45 @4) 3.86 km (5:08 / km) +200m 4:05 / km
ahr:149 max:166 shoes: Inov8 Trailtalon 250

Couple of tempo hilly muddy loops of the hill (~1.8km/100m climb). Feeling pretty knackered otherwise I would have done another.

Running warm up/down 15:28 intensity: (34 @1) + (11:23 @2) + (3:31 @3) 3.14 km (4:56 / km) +5m 4:53 / km
ahr:134 max:145 shoes: Inov8 Trailtalon 250

Wednesday Jan 31 #

7 AM

Running 26:39 intensity: (1:12 @0) + (2:38 @1) + (7:33 @2) + (15:16 @3) 5.57 km (4:47 / km) +45m 4:36 / km
ahr:136 max:150 shoes: Inov8 Trailtalon 250

5 PM

Running 39:10 intensity: (11 @0) + (2:39 @1) + (14:57 @2) + (20:22 @3) + (1:01 @4) 8.23 km (4:46 / km) +201m 4:15 / km
ahr:139 max:161 shoes: Inov8 Trailtalon 250

Tuesday Jan 30 #

6 AM

Running warm up/down 8:54 intensity: (11 @0) + (22 @1) + (27 @2) + (4:51 @3) + (3:03 @4) 1.91 km (4:39 / km) +25m 4:22 / km
ahr:148 max:162 shoes: Adidas Adizero Takumi Sen 2

To gym

Strength and Conditioning 28:10 intensity: (16:31 @0) + (11:39 @1) 0.17 km (2:44:43 / km)
ahr:98 max:120 shoes: Adidas Adizero Takumi Sen 2

CX Works

Running warm up/down 20:09 intensity: (14 @0) + (48 @1) + (3:06 @2) + (14:18 @3) + (1:43 @4) 4.45 km (4:32 / km) +47m 4:18 / km
ahr:145 max:157 shoes: Adidas Adizero Takumi Sen 2

To Kirkby Station
5 PM

Running warm up/down 18:44 intensity: (15 @0) + (1:33 @1) + (9:27 @2) + (7:29 @3) 3.83 km (4:54 / km) +176m 3:59 / km
ahr:137 max:153 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running intervals 23:15 intensity: (2 @0) + (1:38 @1) + (2:33 @2) + (4:38 @3) + (13:48 @4) + (36 @5) 5.19 km (4:29 / km) +2m 4:28 / km
ahr:154 max:171 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 18:22 intensity: (9 @0) + (1:53 @1) + (14:48 @2) + (1:32 @3) 3.8 km (4:50 / km) +1m 4:50 / km
ahr:132 max:145 shoes: Adidas Adizero Takumi Sen 2

Monday Jan 29 #

7 AM

Running 25:59 intensity: (1:05 @0) + (2:13 @1) + (10:48 @2) + (11:53 @3) 5.21 km (4:59 / km) +64m 4:42 / km
ahr:136 max:152 shoes: Inov8 Trailtalon 250

5 PM

Running 45:25 intensity: (14 @0) + (1:25 @1) + (22:20 @2) + (20:28 @3) + (58 @4) 9.32 km (4:52 / km) +201m 4:24 / km
ahr:139 max:156 shoes: Inov8 Trailtalon 250

From Newstead - Feeling the best I have in quite some time.

« Earlier | Later »