Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: liliput

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+m
	Run	14	15:48:54	75.05		120.78		2690
	O-ing	4	3:26:36	14.24	(14:30)	22.92	(9:01)	470
	Stretching	5	2:30:00
	Walking	2	2:15:00	6.0	(22:30)	9.66	(13:59)
	S&C	3	1:52:30
	Swimming	2	1:45:00
	Total	24	27:38:00	95.29		153.36		3160
	[1-5]	20	25:08:00
averages - sleep:6.8

8:50

0:00

» now

Monday Apr 26, 2010 #

Note
slept:9.0 (rest day)

Buggered again and all day working. Half way there.

Sunday Apr 25, 2010 #

3 PM

Run 17:00 [3]
shoes: NB 756s

Down to the station with bag of work.

Saturday Apr 24, 2010 #

Run 55:00 [2]

Gentle run with Rachey.

Friday Apr 23, 2010 #

Note
slept:6.0 (rest day)

Full rest day cos I'm feeling a bit buggered.

Thursday Apr 22, 2010 #

6 PM

Run warm up/down 22:29 [3] 2.75 mi (8:11 / mi) +25m 7:57 / mi
ahr:167 max:182 slept:9.0 shoes: NB 756s

Up to boys then to Spar, park along to Bingham.

Run intervals 23:00 [5] 2.6 mi (8:51 / mi) +5m 8:48 / mi
ahr:186 max:199 shoes: NB 756s

Usual along Bingham. (1min out, beat self back, 1min rest +however much you beat back)...
1.59 [0.33] 60rec
2.00 [0.32] 60rec
1.56 [0.30] 64rec
1.56 [0.31] 64rec
1.55 [0.30] 64rec
1.58 [0.31] 62rec
1.58 [0.30] 62rec
1.55 [0.30]

Held all the boys off on the way back until the last 3reps.

Run warm up/down 19:52 [3] 2.25 mi (8:50 / mi) +100m 7:46 / mi
ahr:180 max:190 shoes: NB 756s

Back via Fulwood.

Wednesday Apr 21, 2010 #

5 PM

Swimming 45:00 [3]
slept:7.0

Did roughly 42or so lengths. Less rest than last time and felt mostly better but quite tired still. Took a while to get into front crawl again.
15 x front crawl
10 x backstroke
15 x breaststroke

Tuesday Apr 20, 2010 #

6 PM

Run 35:23 [3] 3.7 mi (9:34 / mi) +100m 8:49 / mi
ahr:175 max:195 shoes: NB 756s

Slightly confused by HR (Garmin says 213 on watch). Had really bad chest pain climbing back from Rivelin when we stopped so Neill could stretch his ankle. Felt tired all the way round, but nothing major then when I stopped it just hit me. Felt quite strange and had a bad headache when I got back for a while. Very strange.

Monday Apr 19, 2010 #

7 PM

S&C 30:00 [3]

Circuits 40/20s feeling quite tired.

Sunday Apr 18, 2010 #

Note

Shattered again. Need a full rest.

Saturday Apr 17, 2010 #

8 AM

Run 1:05:00 [3] 6.6 mi (9:51 / mi) +200m 9:00 / mi
slept:7.0 shoes: NB 756s

Gorgeous morning run thru the stables and up Rivelin then back under Bell Hagg, via the post office too.

3 PM

Note

Went into U&R to try on some new road trainers, ended up doing the gait analysis and tried on a fair few pairs. Seems I've flipped to supinating more than pronating, result means I just need a neutral shoe though the mild support ones felt better.

Looks like Asics 1150/2150 for me then next time, or some NB 1063s I think it was.

Friday Apr 16, 2010 #

Note
slept:7.0 (rest day)

Not the best nights sleep again. Got up and had a busy morning in shop then came back to do some work. Was going to go for a later evening run but hadn't done enough work and was feeling pretty tired. So an accidental rest day, but not the worst thing to have done really!

11 AM

Stretching 30:00 [0]

Up and down the stairs was feeling it in my calf again so stretching while I was sorting.

Thursday Apr 15, 2010 #

6 PM

Run warm up/down 16:00 [3] 2.0 mi (8:00 / mi) +50m 7:25 / mi
ahr:154 max:181 slept:4.0 shoes: Kalenji Trails

Usual, then onto field for Hills. Spar-Park-Bingham

Run hills 26:00 [4] 2.5 mi (10:24 / mi) +205m 8:17 / mi
ahr:173 max:197 shoes: Kalenji Trails

10 x Hill reps in Bingham.
Took first one really easy as was unsure how legs would take it, were fine so picked it up for the rest. Very consistent on those reps, so very chuffed.

Averages: 0.12miles rep - 62sec effort - 80sec recovery
Last rep was to the very top: 0.17mile - 87sec.

Shattered at the end, very pleased with legs too!

Run warm up/down 21:00 [3] 2.25 mi (9:20 / mi) +150m 7:44 / mi
ahr:171 max:185 shoes: Kalenji Trails

Back from Bingham and up to top of Crookes to grab chicken for dins.

8 PM

Stretching 30:00 [0]

Stretching whilst watching the debate.

Wednesday Apr 14, 2010 #

5 PM

Swimming 1:00:00 [3]
slept:4.0

Breast- and back-stroke, then a bit of front crawl, getting technique training from Neill. Actually felt ok in the water for once, just a few er... interesting techniques going on in the 'fast' lane which caused a few tidal waves and some water inhaling. 45 lengths, fair bit of waiting round cos people seemed to be in their own worlds and not very considerate.
I LOVE my goggles too.

Tuesday Apr 13, 2010 #

7 PM

S&C (Circuits) 22:30 [3]
slept:7.0

45/15s,
press ups, all versions of planks and situps, back work, lunges and to finish it off 2.30min chair. Legs are feeling awesome! Shame I'm shattered cos boy stumbled in drunk at 3am and woke me up. Pfft.

8 PM

Stretching 30:00 [0]

To make sure circuits doesn't hurt too much tomorrow!

Monday Apr 12, 2010 #

6 PM

Run 32:00 [2] 3.1 mi (10:19 / mi)
shoes: NB 756s

Little loop round Bole Hill and back with RacheyRach. Legs not feeling to bad at all! Just a bit of a twinge down outside of left calf. Lots of stretching to go though.

S&C 1:00:00 [3]

Yoga and core/back work. Still feel a bit of fatigue in legs but def not what I'd have expected! Win!

8 PM

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +25m 9:17 / mi
shoes: NB 756s

Up to Co-op via boys to drop off his charger and pick up some dindins.

Sunday Apr 11, 2010 #

2 PM

Walking 45:00 [1] 2.0 mi (22:30 / mi)
slept:9.0 (rest day)

Little stretch and loosener with boy. Up to Bole hill, around and a while stretching on the bench then back home.

Stretching 30:00 [0]

Calves feeling better, rest of me is just feeling used, nothing unusual though.. waiting for it to hit me properly still!

Saturday Apr 10, 2010 #

9 AM

Run long 8:20:00 [4] 40.0 mi (12:30 / mi) +1830m 10:57 / mi
ahr:165 max:191 slept:6.0 shoes: Miz Harrier2

Calderdale Hike.
Gorgeous day, got a little burnt, but well chuffed that got round, didn't dehydrate overly and felt perky all the way, legs suffered in the second half, needed to keep going and go a little faster, but seized a little cos had to wait round at checkpoints cos I dropped my maps. Fool.

10 PM

Stretching 30:00 [0]

Oh. Good. God.

Friday Apr 9, 2010 #

5 PM

Walking 1:30:00 [1] 4.0 mi (22:30 / mi)
slept:8.0 shoes: Kalenji Trails

Down into town via U&R to pick up shoes, then to the train, running around Leeds station trying to find my platform/train then about a mile to the church hall. Bags weren't very heavy but really awkward and kept bashing my leg. Rude. Oh yeah and then to the pub and back of course...

Thursday Apr 8, 2010 #

6 PM

Run warm up/down 25:50 [3] 3.3 mi (7:50 / mi)
ahr:170 max:189 shoes: Kalenji Trails

Usual up to Spar, down to park for intervals - as usual, running late... Then back after.

Run 15:20 [4] 2.0 mi (7:40 / mi)
ahr:188 max:198 shoes: Kalenji Trails

Just me and Mick, so we went for a steady run up the parks as neither of us felt like doing intervals with races this weekend. Was a bit hard work as chatted all the way up but felt really good.

Monday Apr 5, 2010 #

10 AM

Run warm up/down 10:00 [1]
shoes: X-Talons

Round and about before Relay start.

O-ing race (Women's Short) 23:16 [4] 3.4 km (6:51 / km) +50m 6:22 / km
shoes: X-Talons

Steady run round the relay, wasn't expecting anything of it, just pootled round trying to concentrate on my gaffle. Was sloppy but good enough, Steph and Alice had decent runs too and shazzaaaam... Bronze medal :D

Sunday Apr 4, 2010 #

11 AM

Run warm up/down 20:00 [2] 1.0 mi (20:00 / mi)
shoes: X-Talons

Jog to start, slightly rushed as loo queue was huge and rents set off with out me, so got panicked. Was there with plenty of time and actually started to get a bit cold again.

O-ing race 1:28:00 [4] ***** 8.6 km (10:14 / km) +200m 9:10 / km
shoes: X-Talons

Really tricky map, struggled to get into it, set off too fast, massively blundered 1&2 but after that, was pretty smooth. Was quite difficult to read the 1.15 map but felt pretty happy with run (ignoring first two!). Gorgeous day as well. :D

Saturday Apr 3, 2010 #

11 AM

Run warm up/down 20:00 [2]
slept:7.0 shoes: Mudclaw 330s

Jogging to Start and about.

O-ing race 1:15:16 [3] *** 6.9 km (10:54 / km) +180m 9:39 / km
shoes: Mudclaw 330s

Wasn't with it when I started, was trying to chase down Brownie, stayed with him til 3 when I was absolute muppet. After that was just trogging round, got quite fed up of slipping around and the area just being so manky, muddy and crappy forest so just plodded.

Friday Apr 2, 2010 #

Event: JK 2010

2 PM

O-ing race (Sprint) 20:04 [4] ** 2.5 mi (8:02 / mi) +40m 7:39 / mi
ahr:185 max:195 slept:5.5 shoes: Kalenji Trails

JK Day 1
Alright run, getting back into reading a map. Been a while! 3 more days ahead and very wet/slippy underfoot so didn't push very hard at all. Tied with Helweeeeen too :D

2.8km/40m straight line.

Run warm up/down 15:00 [2]
shoes: Kalenji Trails

Before and a little bit after.

« Earlier | Later »