Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Florence

In the 30 days ending Sep 30, 2012:

	activity	#	time	miles		km		+m
	Orienteering	7	5:24:20	17.32	(18:43)	27.88	(11:38)	700
	Running	5	3:25:40	19.55	(10:31)	31.47	(6:32)	882
	Cycling	2	3:06:50	39.95	(4:41)	64.3	(2:54)	480
	Football	3	2:05:00
	Strength and Conditioning	1	35:00
	Gym	1	15:00
	Total	17	14:51:50	76.83		123.65		2062
	[1-5]	16	14:26:50
averages - sleep:10.2 rhr:62

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Sunday Sep 30, 2012 #

Event: CompassSport Cup Final

Orienteering race (Compass Sport Cup) 25:57 [4] 4.16 km (6:14 / km) +150m 5:17 / km
ahr:151 max:190 shoes: ORocs

Felt rubbish physically which is to be expected after being ill for over 2 weeks but technically perfect, it was only a light green. Won so saved myself from serious embarrassment. Oh and AIRE won!!! :D about time!

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: ORocs

Saturday Sep 29, 2012 #

Note
(rest day)

Flew back to Leeds yesterday, home in Ilkley, up to CSC tomorrow.

Friday Sep 28, 2012 #

10 AM

Orienteering (JWOC Relay) 28:24 [3] 3.53 km (8:03 / km)
ahr:150 max:187 shoes: ORocs

One course alone then relay simulation mass start with Lucy and Jack

1 PM

Orienteering (JWOC Sprint) 16:31 [4] 3.17 km (5:13 / km)
ahr:171 max:189 shoes: Inov8 f-lite 220

Sprint Intervals with Lucy

Thursday Sep 27, 2012 #

10 AM

Orienteering (JWOC Middle Race) 44:43 [3] 3.49 km (12:49 / km) +100m 11:12 / km
ahr:145 max:173 shoes: ORocs

Girls Model Middle race, different area.

2 PM

Orienteering (JWOC Classic) 1:23:00 [2] 6.09 km (13:38 / km)
ahr:137 max:175 shoes: ORocs

With Lucy. Walked most of it

Wednesday Sep 26, 2012 #

10 AM

Orienteering (JWOC Classic) 1:08:11 [1] 3.72 km (18:20 / km) +300m 13:04 / km
ahr:112 max:152 rhr:48 shoes: ORocs

Walked around, jogged the downhills.

1 PM

Orienteering (JWOC Middle) 57:34 [1] 3.72 km (15:28 / km) +150m 12:53 / km
ahr:125 max:159

Walked/jogged around the Middle training

Tuesday Sep 25, 2012 #

Note
rhr:65 slept:11.0 (sick)

So after about 10 days of being run down and about 6 days in bed I'm feeling a lot better. More energy and generally good. Throat is still not great but I'm going to talk it really easy and just walk in Czech. Anyway flying out today, back Friday.

Sunday Sep 23, 2012 #

Event: STAG's 30th Anniv Event, Scottish O League 5 & SHI Individual

Saturday Sep 22, 2012 #

Event: SHI Relays

Note
slept:11.5 (sick)

I have been looking after myself, plenty of fruit and really early night last night but woke up feeling ill again. Same kind of ill and last weekend. Gutted to be missing out on SHIs but Czech training next week is more important.

Friday Sep 21, 2012 #

Note
(rest day)

Mad night out with reynolds and butt, feeling it now. In bed wooooo

Running 16:50 [1] 3.06 km (5:30 / km)
ahr:153 max:170 rhr:72

To marchmont with lucy and katie to get fruit eee and back. Feel like death yayay

Thursday Sep 20, 2012 #

Note
slept:11.0 (sick)

Pretty sure I just got attackpoint raped by reynolds.. Odd child. Anyway still got cough/stuffy nose but not got any worse. Maybe gym later and then more football trials tonight woooo..

C • awwwwwh what happened to al... 2

2 PM

Gym (Spinning) 15:00 [1]

Strength and Conditioning 35:00 [1]

6 PM

Football 40:00 [3]

Trials again.Went much better than tuesday. Invited to first team training

Wednesday Sep 19, 2012 #

Running long (OMM Training) 1:06:00 [4] 8.28 km (7:58 / km) +480m 6:11 / km
ahr:162 max:190 shoes: XTalons

run with katie up arthurs seat and just loads of hills in general and omg was dying. ran with a rucksack for OMM practise but it was sooo much harder than i thought it would be! but we didn't stop up the hills at all apart from when katie was so hungry and she ate a cereal bar. weewww

Note
(sick)

Woke up not feeling great but got progressively better and the run helped I think. Pasta night tonight!!

Tuesday Sep 18, 2012 #

Football 1:00:00 [2]
slept:11.0

trails. higher standard than I expected. didnt go great, didnt go badly. feeling shit still

Monday Sep 17, 2012 #

Note
(sick)

A lot of uni stuff to sort out and get used to. I miss training so getting my shit together and gonna be back by wednesday. Also picked up a very painful right quad at some point last week.

Football 25:00 [0]
(sick) (rest day)

Teaching myself to play again before trials tomorrow. Actually didnt feel very ill. Rolling/stretching doesnt seem to be doing anything for this pain in my leg..

Tuesday Sep 11, 2012 #

Note

Training? Whats that? FRESHERS

Saturday Sep 8, 2012 #

Running 29:50 [3] 5.48 km (5:27 / km) +122m 4:54 / km
ahr:175 max:188 slept:8.0

Moved in!!

Around the bog. Had to put in a lot of effort just to go at this pace.

C • Welcome to the rest of your life 2

Friday Sep 7, 2012 #

Note

Travelled to edinburgh

Thursday Sep 6, 2012 #

Note
(rest day)

MAD PACKING RUSH

Wednesday Sep 5, 2012 #

10 AM

Running long (OMM training) 1:23:00 [3] 12.65 km (6:34 / km) +280m 5:54 / km
ahr:168 max:187 slept:8.0 shoes: XTalons

Went with chloe to look at some trees on the chevin for her research and ran back with a bag. Felt pretty rubbish the entire way and had nothing but I havent slept properly for the past 2 nights so thats probably why. Ah well enjoyed anyway, really hot in the sun!!

kms: 6.?, 6.?, 6.03, 6.01, 5.47, 5.41, 6.48, 8.18, 6.50, 6.16, 6.59, 5.47, 3.34 (650m). First 2 I dont know because I accidentally had my garmin on cycling not running.

Tuesday Sep 4, 2012 #

Note
(rest day)

Was going to go for a short run but legs feel shit. No urgency to train loads so just making the most of my last few days before uni!

Monday Sep 3, 2012 #

Cycling (Mountain Bike) 1:01:08 [2] 21.0 km (2:55 / km) +140m 2:49 / km
ahr:132 max:172

To my grannies with the family

Cycling (Mountain Bike) 1:15:42 [1] 21.2 km (3:34 / km) +190m 3:25 / km
ahr:127 max:170

Back after lunch. Slower because lucy was a bit shit

Sunday Sep 2, 2012 #

Note
slept:11.0 (rest day)

Played cricket most of the day. Scored a huge total of 1 run but bowled 8 overs, 4 wickets for 8 runs :D

Saturday Sep 1, 2012 #

Cycling (Road Bike) 50:00 [3] 22.1 km (2:16 / km) +150m 2:11 / km
ahr:152 max:174 slept:10.0

Flatish route out to Otley and back. Legs felt better than expected.

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