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

Training Log Archive: Urban

In the 7 days ending Dec 10:

activity # timemileskm+m
  Running5 3:42:32 25.85(8:37) 41.6(5:21) 977
  Orienteering1 56:39 5.86(9:40) 9.43(6:01) 148
  Total6 4:39:11 31.7(8:48) 51.02(5:28) 1125

«»
1:01
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 10 #

10 AM

Orienteering 56:39 [3] 9.43 km (6:01 / km) +148m 5:34 / km

Pretty standard "traditional" orienteering.... run round, get lost in the vaguely mapped bits! Otherwise mission accomplished i.e. long run done and all controls (some longer than others) found!!

Saturday Dec 9 #

12 PM

Running (Trail) 38:51 [3] 7.18 km (5:25 / km) +211m 4:43 / km
shoes: Wave Ascend 8 Purple - 2

ORE - ground rock solid after the hard overnight frost, very cold out too.

Friday Dec 8 #

Note
(rest day)

Rest Day followed by Physio - I've got a cunning plan - much as it pains me....looks like one rest day a week might be in order.

Thursday Dec 7 #

1 PM

Running long (Trail) 1:01:52 intensity: (24 @1) + (30:23 @2) + (28:05 @3) + (3:00 @4) 11.21 km (5:31 / km) +333m 4:48 / km
ahr:113 max:128 shoes: Wave Ascend 8 Purple - 3

LWP / DC / LWP
Initial plan was just Diamond Cottage but felt pretty good so put in the extra loops. Suffering for it now.... knees :(

Wednesday Dec 6 #

1 PM

Running (Trail) 39:09 intensity: (1:03 @1) + (24:54 @2) + (13:12 @3) 7.18 km (5:27 / km) +210m 4:45 / km
ahr:111 max:124 shoes: Mizuno Wave Ascend 6 Blue

Easy pace Recovery - ORE

Tuesday Dec 5 #

6 PM

Running warm up/down (Warm Up ) 14:35 intensity: (6:39 @1) + (7:56 @2) 2.64 km (5:31 / km) +19m 5:20 / km
ahr:101 max:109 shoes: Wave Ultima 8 Black/Green

Warm Up

Running warm up/down (Warm Up ) 3:12 intensity: (1:43 @1) + (1:29 @2) 0.49 km (6:30 / km) +11m 5:51 / km
ahr:101 max:110 shoes: Wave Ultima 8 Black/Green

Warm Up

Running race (Winter League) 18:16 intensity: (10 @1) + (16 @2) + (1:45 @3) + (13:47 @4) + (2:18 @5) 4.58 km (3:59 / km) +35m 3:50 / km
ahr:132 max:140 shoes: Wave Ultima 8 Black/Green

CoH Winter League Race - well, I'm pleased to say, that went better than expected.
Given a generous handicap - that's a first!
Worked hard from the off but within my limits knowing how hard a finish this course is.
Got caught very early (off 15 seconds) by a youngster but rationalized he'd gone off too quickly. As he didn't really pull away I was able to use him for a tow :)
Got back in front just after the mid point and worked my way through the field accordingly.
L. Knee is noticeable, but, at present anyway, manageable.

Running warm up/down (Warm Down ) 11:11 intensity: (31 @1) + (2:44 @2) + (7:56 @3) 2.25 km (4:58 / km) +12m 4:51 / km
ahr:114 max:121 shoes: Wave Ultima 8 Black/Green

Warm Down

Monday Dec 4 #

2 PM

Running (Trail) 35:26 [2] 6.05 km (5:51 / km) +146m 5:13 / km
shoes: Kanadia TR7 Army Green

Little Wold 1+1/2 Loops
L.knee been playing up for almost a couple of weeks now, not getting any better..... really not sure if it's getting any worse..... perhaps that's being optimistic..... actually....... it is getting worse :(

« Earlier | Later »