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

Training Log Archive: Cruachan

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running15 9:04:05 76.5(7:07) 123.11(4:25)
  Orienteering6 5:55:45 31.75(11:12) 51.1(6:58) 690
  Off-road running10 3:42:25 28.9(7:42) 46.51(4:47)
  Fitness training6 3:20:00 6.84 11.0
  Treadmill Running4 1:50:51 15.0(7:23) 24.14(4:36)
  Walking1 1:10:00 4.5(15:33) 7.24(9:40)
  Circuits2 1:10:00
  Swimming2 46:00
  Total37 26:59:06 163.49 263.1 690
averages - sleep:8.7 weight:74.8kg

«»
1:38
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Feb 28, 2013 #

Note
slept:6.5 (rest day)

Still feeling battered so had a resty - much needed after training and races. Was in London anyway.

Wednesday Feb 27, 2013 #

12 PM

Off-road running 35:15 [3] 5.0 mi (7:03 / mi)
slept:6.3

Felt tired today. Late home at 9.20 and woke still feeling shattered. Worked from home and ended up napping for another 35mins. Got out in lovely sunshine which was good, though cold wind. Through golf and Kings, down to Brand for 2 laps (13.37) then into CH for a lap before returning via Kings/golf again. Thighs hammered.

Tuesday Feb 26, 2013 #

6 AM

Running 35:33 [3] 5.0 mi (7:07 / mi)
slept:6.5 shoes: Asics GT 2170

In spite of sor thighs, I didn't run too bad. Out and back to Kings Ave.
8 PM

Running 40:15 [3] 6.0 mi (6:43 / mi)
shoes: Asics GT 2170

After a long and tiring day, including 4 hours of meets from 4-8pm, managed to get on gear for a steady trot to the station including 5mins on platform waiting for the 9.00 train. Pleasing to get this done...

Monday Feb 25, 2013 #

Note
(sick) (rest day)

Felt wretched, rubbish, bruised and battered. Hobbling around with pain in left thigh, chronic fatigue and general irritability. Having said that, I had a fab weekend and can't wait for Varsity. Only downer were Martin Ward's pics on Facebook. I look bloody ancient! Beard has now disappeared...

Sunday Feb 24, 2013 #

10 AM

Off-road running warm up/down 6:00 [2] 0.5 mi (12:00 / mi)
slept:7.0 shoes: Integrator 4

Tying to warm up (literally) prior to the relays... A few strides etc

Orienteering race 38:06 [5] 5.4 km (7:03 / km) +100m 6:27 / km
shoes: Integrator 4

BUCS Relay at Greno - ran 2nd leg the team. Ben W had a blinder and brought us back third just behind Oxford n Bristol. I set off like a demon and immediately made a hash of 1, 2 and 4 - the same area i lost time in the BOC in 2011. Lost 4 mins and the pack. Was dead and buried and struggled round. Caught glimpse of Bristol and Durham on hill up to 12 and that got me going again, picking them both off in the final loop. Disappointed to let the team down and my experience should have paid off better... Was 6-8 mins slower than should have been.

Saturday Feb 23, 2013 #

Event: BUCS Orienteering
 
12 PM

Off-road running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
shoes: Integrator 4

Down to Longshaw Vis Centre and back.... Then to th start. Bloody cold!
1 PM

Orienteering race 1:26:57 [5] 10.5 km (8:17 / km) +365m 7:03 / km
shoes: Integrator 4

BUCS Individual at Burbage on a bitterly cold day. Started steady, first losing time at #4 (put off by large unmapped boulder). Lost time in the tricky technical section (esp #6 and #9). Was slow through the heather to #19 and #20 and nearly went down a 6 foot crack through the boulders from #21. Probably only about 4 mins - the main problem was just finding the running an increased technical challenge too much at this stage. Good to be part of it and useful in the longer term development.

Friday Feb 22, 2013 #

7 AM

Running 17:00 [2] 2.0 mi (8:30 / mi)
slept:55.0 shoes: Asics GT 2170

An easy mile before circs and an easy mile afterwards... Cold.

Circuits 25:00 [3]

18 x 1min stations and 20-30secs skipping after every other one. Took it steady because of tomorrow and didn't do th second part.

Thursday Feb 21, 2013 #

7 AM

Fitness training 20:00 [4]
slept:7.0

Fairly intense session spinning - maintaining 80rpm (L12).

Fitness training 20:00 [4]

Straight from spinning onto the elliptical. Felt really laboured and struggled big time - L16 and was barely reaching 70rpm.
3 PM

Treadmill Running 41:58 [3] 6.0 mi (7:00 / mi)
shoes: Asics GT 2170

Started with an easy 1K then increased to 6.25 miling but was struggling after 3K so dropped it back to just under 7min miling... Didn't want to do too much ahead of Saturday. Really sweated again.

Wednesday Feb 20, 2013 #

6 AM

Running 44:42 [3] 6.0 mi (7:27 / mi)
slept:6.8 shoes: Asics GT 2170

To the station and then up to IVC. Had intended to run further but felt heavy and laboured this morning.

Tuesday Feb 19, 2013 #

6 AM

Fitness training warm up/down 12:00 [2]

On th ET, before and after the reps...

Fitness training intervals 28:00 [5]
shoes: Asics GT 2170

ET intervals - 5 x 4 mins (2 mins rec)... Finding it easier and pushing it harder (on L15). Aimed to go over 80rpm in final min. Good sweaty stuff!
5 PM

Running 42:21 [3] 6.0 mi (7:04 / mi)
shoes: Asics GT 2170

Steady pace run back to the station and then home. Felt a bit heavy legged from the morning session but a nice run on a lovely crisp, early spring-like evening. Interesting seeing the hordes gathering to welcome Ms Le Pen - and the Plods taking pictures of the demonstrators. Who polices the police!?!

Monday Feb 18, 2013 #

6 AM

Treadmill Running 23:57 [3] 3.0 mi (7:59 / mi)
slept:6.8 shoes: Asics GT 2170

To IVC early to start with a run on the treadmill. Felt tired and heavy legs from yesterday.
7 AM

Swimming 25:00 [3]

Down from the gym and into the pool for various lengths, with a good 10min section pushing the pace doing freestyle.

Sunday Feb 17, 2013 #

10 AM

Off-road running warm up/down 21:20 [2] 2.5 mi (8:32 / mi)
slept:7.0

Shortish warm up before the event (6 mins) and then ran back to the car from the assembly, beating the family who waited and went on the bus. Lovely in the sun.

Orienteering race 40:26 [5] 6.3 km (6:25 / km) +60m 6:08 / km
shoes: Integrator 4

CSC at Fineshade - Blue course. Pretty pleasing run as made almost no mistakes - apart from wrong choice to run close to the stream on way to #5 (boggy!), not going direct enough in open near #11 and then coming into the forest too early to #14 - all less perhaps 40secs in total. Could have pushed it harder, I guess, but wanted to make it more accurate. Good use of the white forest which still had its moments in parts; led to a slightly easier challenge, but some really lovely running in the sun.

Saturday Feb 16, 2013 #

7 AM

Running 27:21 [3] 4.0 mi (6:50 / mi)
slept:5.0 weight:74.8kg shoes: Asics GT 2170

Nice steady trot to the Sailing Club and back. Felt fine considering... Cold but lovely still, grey morning.
2 PM

Running 41:40 [3] 6.0 mi (6:57 / mi)
shoes: Asics GT 2170

Two laps of River Run with Dylan for first lap (20.37-anti-clock) and then on my own clockwise with a detour into Tesco. Felt heavy legged, but relaxed.

Friday Feb 15, 2013 #

2 PM

Running 33:48 [3] 5.0 mi (6:46 / mi)
slept:8.5 shoes: Asics GT 2170

Another nice leg loosener on a spring like afternoon - HW, Kings and back via town. Felt heavy but relaxed.

Thursday Feb 14, 2013 #

8 AM

Running 32:55 [3] 4.5 mi (7:19 / mi)
slept:6.8 shoes: Asics GT 2170

Felt much improved and ran perkily (sub 7m/m to the SC) then back down Lisle and over to Tesco. Wet and cold but nice and snugly in my newish top.
3 PM

Off-road running warm up/down 20:20 [2] 2.5 mi (8:08 / mi)

Onto the golf couse, through Kings and down to BF with 3 x 20sec stride outs. Afterwards around Kings and back along the road.

Off-road running intervals 30:00 [4] 4.5 mi (6:40 / mi)

Fartlek session around Brand and King's XC lap. Borrowed Dylan's Inov-8's which were still not grippy enough for this fartlek/reps session - ground very boggy in parts: 5.48 (BF) (1.12), 4.17 (BF small field and up onto XC lap til the corner tree) (1.11), 4.23 (XC course lap) (0.59), 4.22 (XC lap) (1.01), 4.23 (XC lap) (0.49), 1.31 (XC lap til the hill). Felt ok - couldnt really push it as wanted to avoid aggravating tendons which did feel a little tight. Got through unscathed.

Wednesday Feb 13, 2013 #

12 PM

Walking 1:10:00 [1] 4.5 mi (15:33 / mi)

Felt shattered and weary today so just used various walks as activity. From ARU into town, then up via Corpus to the Faculty at a brisk pace; finally jogged to th station and then back up from Ely via the river and Cherry Hill.

Tuesday Feb 12, 2013 #

7 AM

Running 29:22 [3] 4.0 mi (7:21 / mi)
slept:7.2 shoes: Asics GT 2170

Awake early so got up n out for a relaxing trot to HW and then back via High B and Cathedral. Legs easing a little.
3 PM

Off-road running warm up/down 13:00 [2] 1.7 mi (7:39 / mi)

From car 5 mins to warm up and 8 mins afterwards back to car...

Orienteering 45:00 [3] 5.5 km (8:11 / km)

With Dylan on Bromehill map focusing on accurate bearings in low vis forest, using the western edge and the many depressions. Would make such a great area mapped on 1:7500 and 2.5m contours. Focused more on Dylan but also did some legs myself and still made a hash of route to #7.

Monday Feb 11, 2013 #

3 PM

Running 51:52 [3] 7.0 mi (7:25 / mi)
slept:6.8 shoes: Asics GT 2170

Boy did I feel leg sore and battered today. Coming downstairs first thing was most interesting. Got out for walk to town this morning whihc helped and then out for an easy n relaxed run around the 7M Loop. Felt sore but took it easy and had slight twinge in right tendon.

Sunday Feb 10, 2013 #

10 AM

Off-road running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
slept:7.9 shoes: Integrator 4

Mostly before the event... Cold and drizzly.

Orienteering race 1:17:50 [5] 11.9 km (6:32 / km) +120m 6:14 / km
shoes: Integrator 4

Relatively disappointing run after yesterday. Started well but then made stupid error on way to #5 - ended up in the wrong block of forest and lost 1.5mins. Settled down and was cleaner for a while. Caught Tom D at #16 but then made error at #17 - just paused and hadn't gone far enough to the thicket. Another hesitation at #23 and then at #27 which was caused by sloppiness at the end and failure to be clear enough about attack point and contour detail. Struggled towards end due to fatigue and cold but also too many silly errors today.

Saturday Feb 9, 2013 #

11 AM

Off-road running warm up/down 12:00 [2] 1.2 mi (10:00 / mi)
slept:5.8 shoes: Integrator 4

Most of it beforehand with a couple of mins afterwards...

Orienteering race 1:07:26 [4] 11.5 km (5:52 / km) +45m 5:45 / km
shoes: Integrator 4

Black course at Bromehill... Was up early and on road by 5.25! Got to forest for 7 to unload and set up stuff in assembly. Then helped out with parking before competing. Enjoyed the course and ran much better than in the Autumn. Good to see training beginning to take effect. Found it tougher towards the end but to be expected. Mostly clean, except slight miss to #6 in the lower vis tricky area and then strayed offline on way to #7 and ended up 250m east of where intended. 3mins down on Matthew which indicates a return to form.

Friday Feb 8, 2013 #

5 PM

Running 40:28 [3] 6.0 mi (6:45 / mi)
slept:6.3 shoes: Asics GT 2170

Had felt pretty tired all day so was pleased to get out for this nice n steady trot. Ran and felt fairly relaxed. 6M Loop.

Thursday Feb 7, 2013 #

6 AM

Running 29:20 [3] 4.0 mi (7:20 / mi)
slept:6.9 shoes: Asics Gel Enduro 2

Steady trot over to HW and back via High B and town. Felt tired but running ok. Cold again (0c).

Wednesday Feb 6, 2013 #

6 AM

Swimming 21:00 [3]
slept:6.5

First part of mini triathlon... Various lengths, with bigger focus on freestyle and trying to increase tempo. Out and a quick change and upstairs to gym to....

Fitness training tempo 20:00 [4] 11.0 km (1:49 / km)

Onto the spin cycle for a good tempo - pulse around 145-148 and certainly felt it in legs. On Level 10 which was fine for now. Off cycle at end and over to the treadmill...
7 AM

Treadmill Running 22:18 [3] 3.0 mi (7:26 / mi)
shoes: Asics GT 2170

Started easily - over 8min miling at first with wobbly legs. Increased tempo and maintained sub 7s before ending in last min well under 6mm.

Overall, a good session and seemed to do the trick!

Tuesday Feb 5, 2013 #

6 AM

Treadmill Running 22:38 [3] 3.0 mi (7:33 / mi)
slept:7.0 shoes: Asics GT 2170

Started gradual and increased to under 7min miling...
7 AM

Fitness training warm up/down 12:00 [3]

6 mins on the ET before and after the session...

Fitness training intervals 28:00 [5]

Same as last week - 5 x 4 mins (2 mins rec). Intense and struggled to maintain rpms to over 75.

Monday Feb 4, 2013 #

3 PM

Fitness training 5:00 [3]
slept:6.3

Warmed up to weights by spinning... Fairly vigorous.

Fitness training 35:00 [3]

Weights/strength training - 20-30 reps of the various leg and arm machines in the gym.

Off-road running 28:20 [3] 4.0 mi (7:05 / mi)
shoes: Nike Structure 14 Pair 2

Steady run around the fields. Felt ok although a little tired after the weights. Nice afternoon.

Sunday Feb 3, 2013 #

Event: Midland Orienteering Championships 2013
 
1 PM

Off-road running 29:10 [3] 4.0 mi (7:18 / mi)
slept:6.7 shoes: Asics Gel Enduro 2

Decided to run easy and keep it short after 2 tougher and more intense days. Felt weary and leg sore.

Saturday Feb 2, 2013 #

7 AM

Running 30:20 [3] 4.0 mi (7:35 / mi)
slept:6.5 shoes: Asics GT 2170

Awake early so got up to run before embarking another day of essay writing. Was fairly cold - icy pavements. Ran easy and felt fairly leg sore from yesterday.
2 PM

Running 36:56 [3] 6.0 mi (6:09 / mi)
shoes: Asics GT 2170

Shame there arent decimals for intensity as I would have put 3.5 for this; faster than steady, but slower than LT (tempo). Around the loop and into a strongish/cold wind for first half; felt pretty good in spite of tight groin/top of inner thigh prior to run. Pleased n good to get out at that time.

Running warm up/down 10:12 [2] 1.0 mi (10:12 / mi)
shoes: Asics GT 2170

Easy jog after the decent aerobic run; St Johns etc...

Friday Feb 1, 2013 #

7 AM

Fitness training 20:00 [4]
slept:6.2 shoes: Nike Structure 14 Pair 2

Before circuits - on Level 15 aiming to keep it over 70 and mostly over 75rpm.

Circuits 45:00 [4]
shoes: Nike Structure 14 Pair 2

Another fine session - 20 stations x 1min with 20secs of skipping after every second station. Then 20x30secs minus the skipping. Ended with 3mins of skipping.

« Earlier | Later »