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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running24 16:26:55 108.64 174.84 450
  Orienteering3 6:41:45 32.0(12:33) 51.5(7:48) 1550
  S&C3 1:40:00
  Cycling4 1:25:00 11.43(7:26) 18.4(4:37)
  Football1 50:00
  Total31 27:03:40 152.07 244.74 2000

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Friday Nov 30, 2012 #

Orienteering 2:00:00 [3] 16.0 km (7:30 / km) +450m 6:35 / km

Long map run on Silverhow with Adam and Oli. Really nice day to be out on the fells.

Wednesday Nov 28, 2012 #

Running 30:00 [2] 5.1 km (5:53 / km)

Very easy run with Alex. Loosened the hamstring off abit but still sore.

S&C 40:00 [3]

Core work, stretches and foam roller.

Tuesday Nov 27, 2012 #

Note

Tight hamstring today. Very sore.

Monday Nov 26, 2012 #

11 AM

Running 26:30 [3] 5.8 km (4:34 / km)
shoes: New Balance

Morning run.
6 PM

Running 45:00 [3] 6.7 km (6:43 / km)

Run to and from session and warm up with everyone with drills.

Running intervals 24:00 [4] 5.1 km (4:42 / km)

4*4mins/2mins rest. Felt ok for the first two but had a tight hamstring which got worse. Frustrated.

Sunday Nov 25, 2012 #

Running 19:30 [3] 4.2 km (4:39 / km)

Ran to my cousins house. Has been a nice easy week because of the amount of work i've got.

Saturday Nov 24, 2012 #

Running 30:00 [3] 4.5 km (6:40 / km)

Warm up/down.

Running 18:22 [4] 5.0 km (3:40 / km)
ahr:183 shoes: New Balance

Parkrun. Was going for sub 18 today and really wanted 17.30. Woke up and it was icy so decided 18 would be a good time to aim for. Ran well all the way but I knew it felt to comfortable but for some reason didn't push. The ice and the huge puddles did slow me down but should of pushed alot harder. Am going to do it again or do one myself in the park between now and going home. Very frustrated.

Friday Nov 23, 2012 #

Football 50:00 [3]

Got asked to play football and after spending most of my day in the library I needed to do something.

Thursday Nov 22, 2012 #

Running 42:30 [4] 9.2 km (4:37 / km)

Run with MMU Harriers. Ran 6.5km with them. Quickly got into a group with two other guys and it ended up being a progression run. Ended up being a good session.

Wednesday Nov 21, 2012 #

Running 20:00 [3] 4.5 km (4:27 / km)

Warm up/down with drills and strides.

Running 15:00 [3] 3.5 km (4:17 / km)
shoes: New Balance

10*1min/30 second rest. Slow jog between each rep. Each rep was around 320 metres.

S&C 25:00 [3]

Stretch and foam roller while watching iplayer after intervals

Tuesday Nov 20, 2012 #

S&C 35:00 [3]

S&C session. Planks, squats, crunches, push ups, clams and then finished with stretches and foam roller.

Monday Nov 19, 2012 #

Running 25:00 [4] 6.0 km (4:10 / km)
ahr:173 max:185

Intervals with Man uni. Threshold session. Felt sore during the warm up but loosened up.

3 minutes - 850 metres (3.46min/km)
1 minute rest
4 minutes - 1.07km (3.73min/km)
90 seconds rest
5 minutes - 1.31km (3.81min/km)
2 minutes rest
4 minutes - 1.04km (3.84km/km)
90 seconds rest
3 minutes - 840 metres (3.57min/km)

Felt good throughout the session and was hitting 182bpm all the way through as well.

Running 30:00 [3] 4.8 km (6:15 / km)

Run to the Armitage and then a warm up with everyone with drills. Then ran home afterwards.
10 AM

Running 20:00 [2] 3.5 km (5:43 / km)
ahr:135

Really easy recovery run. Legs feeling tired after the weekend.

Sunday Nov 18, 2012 #

Running 1:30:00 [4] 18.0 km (5:00 / km) +250m 4:41 / km
ahr:153 shoes: New Balance

Long pre breakfast run with Ed, Willy, Duncan, Chris, Adam and Ciaran. Similar route to last time but with an added loop on it. Felt good all the way. Was running in my trainers so was slipping everywhere on the farm tracks. The pace changed with Duncan upping the pace randomly throughout the run. Really enjoyed the session, much more enjoyable running with people.

Saturday Nov 17, 2012 #

Running 25:00 [3] 2.0 km (12:30 / km)

Warm up before Lactate shuffle session.

Running 35:00 [3] 5.8 km (6:02 / km)
ahr:163 max:190

Lactate Shuffle run.

Set 1 - Two times above and below threshold
Set 2 - Two times above and below threshold
Set 3 - Three times above and below threshold

The rest wasn't the same between each set because we had to wait until people were finished.

The first time of each set was worst because it took a while to get the hear rate up. Second time and the third time were much better once my heart rate was up.

Think when I do the session again I will start with going below my threshold to get the heart rate up. Good session.
3 PM

Running 25:00 [3]

Drills session with Sarah and Jackie.

Thursday Nov 15, 2012 #

Running 50:00 [3] 8.6 km (5:49 / km)

Nice easy run with MMU Harriers.

Wednesday Nov 14, 2012 #

Running 25:00 [3] 4.0 km (6:15 / km)
shoes: New Balance

Run out to Platt Fields and back.

Running 26:40 [3] 5.64 km (4:44 / km)
shoes: New Balance

First Lactate Shuffle session. Each loop was 470m.

Three sets of:

1st loop - Above threshold (1 min 40 (3:33min/km)
2nd loop - Below threshold (2 min (4:14min/km)
3rd loop - Above threshold (1 min 40 (3:33min/km)
4th loop - Below threshold (2 min (4:14min/km)

2 min rest between each set.

Felt strong through out the session.

Tuesday Nov 13, 2012 #

7 PM

Running 45:00 [3] 8.5 km (5:18 / km)

Birchfields, Platt Fields, Fallowfield, then back to Platt fields and then back to the house.

Monday Nov 12, 2012 #

11 AM

Running 25:00 [2] 5.0 km (5:00 / km)

Easy run up the river from home. Did some drills in the field on the way out.

Sunday Nov 11, 2012 #

Orienteering 2:21:45 [4] 21.0 km (6:45 / km) +550m 5:58 / km

Copeland Chase. Ran and Orienteered well. Pushed all the way. Was nervous before the race because of what happened at the OMM with cramp. Started to get cramp around 2 hours in. It wasn't to bad but I reckon another 30 minutes it would of kicked in quickly. Frustrated but really enjoyed the race. Came 3rd, 14 mins down on Todd and 4 mins down on Duncan.

Saturday Nov 10, 2012 #

Running warm up/down 10:00 [3]

Orienteering 1:30:00 [3] 8.5 km (10:35 / km) +250m 9:14 / km

Orienteering training with NW squad on Hogs Earth. Really nice terrain, concentrated on speed control on every exercise. Ran and orienteered well. Pleased with the training.

Orienteering 30:00 [3] 4.0 km (7:30 / km) +200m 6:00 / km

Clock relay with the squad. Ran it on my own and ended up beating all the juniors. Ran well, it was like a hill session. Felt good and strong all the way.

Orienteering 20:00 [3] 2.0 km (10:00 / km) +100m 8:00 / km

Help put out controls for tomorrow training at Grange.

Friday Nov 9, 2012 #

Running 31:00 [3] 4.5 km (6:53 / km) +200m 5:38 / km

Night run around sale fell with Dad, David and Toby.
C • Dunnerdale 1

Thursday Nov 8, 2012 #

Cycling 20:00 [3] 4.0 km (5:00 / km)

Cycled into and back from Uni. Went on a field trip to the Howgills today.
C • Cramp 4

Wednesday Nov 7, 2012 #

Running 45:00 [3] 7.5 km (6:00 / km)

Nice easy run out. Finished my GIS assignment today!!!

Tuesday Nov 6, 2012 #

Cycling 20:00 [2] 4.8 km (4:10 / km)

Monday Nov 5, 2012 #

11 AM

Running 22:00 [3] 3.0 km (7:20 / km)

Easy run out to Birchfields. Did some drill work in the park. Left leg feeling really tight but right one was fine. Did some foam roller exercises.
6 PM

Running 20:00 [3] 4.0 km (5:00 / km)

Threshold intervals with Jackie and Man uni. Really good session and enjoyed training with people. Felt strong throughout the session. Left leg still felt tight but didn't effect the session.

5*3min/1min rest. The rest was an active rest trying to build up to a proper float between each rep. After the first one I got into a position between the two main groups.

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)

Ran to the training, then a warm up with the group and then ran to Platt Fields for the firework display as a warm down.

Running 6:00 [3] 1.1 km (5:27 / km)

4*45 second sprints with 45 second rest after the threshold intervals. Each rep was 275 metres (2:44min/km)

Sunday Nov 4, 2012 #

Running 43:23 [3] 9.6 km (4:31 / km)

Tempo run to my cousins house to see if she was in but she wasn't so just ran back. Felt really good, cruising along nicely.

Saturday Nov 3, 2012 #

Running 35:00 [3] 6.0 km (5:50 / km)

Really nice run out.

Friday Nov 2, 2012 #

Cycling 25:00 [2] 4.8 km (5:12 / km)

Cycling to and from Uni.

Thursday Nov 1, 2012 #

Cycling 20:00 [3] 4.8 km (4:10 / km)

Cycled to and from Uni.

Running 37:00 [3] 6.0 km (6:10 / km)

Warm up before intervals. Then ran up to Fallowfield and then back to the house.

Running intervals 20:00 [4] 3.2 km (6:15 / km)

Short interval session. 4*4 min/1min rest. Ran each rep at threshold.

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