Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m
Cycling	11	17:42:52	280.31	(3:48)	451.12	(2:21)	3465
Trail running	19	15:04:00	94.76	(9:32)	152.5	(5:56)	738
Running	15	10:04:15	74.96	(8:04)	120.63	(5:01)	446
Orienteering	4	2:46:35	17.4	(9:34)	28.0	(5:57)	150
Strength	5	1:35:00	0.62		1.0
Swimming	4	1:07:00	1.49		2.4
Total	38	48:19:42	469.54		755.65		4799

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Wednesday Jul 31, 2013 #

Trail running 35:00 [2] 5.0 km (7:00 / km)

easy recovery run on the beach

Tuesday Jul 30, 2013 #

7 AM

Running 12:00 [2] 2.0 km (6:00 / km)

morning run

10 AM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 57:50 [5] 9.2 km (6:17 / km) +90m 6:00 / km
ahr:171 max:182

Scottish 6 Days day 3 Culbin. Really nice technical course & awesome terrain, loved it! Had a good run, only a few small wobbles on #11 and #22, but my legs were dead and running was quite tough. Pretty tired at the end and happy that I managed to avoid bigger mistakes. Another victory! :)
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
RouteGadget: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Trail running warm up/down 7:00 [2] 1.0 km (7:00 / km)

Monday Jul 29, 2013 #

8 AM

Trail running 20:00 [2] 3.0 km (6:40 / km)

morning run with some drills, strides and streching. left glute still quite bad.

1 PM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 29:45 [5] 5.0 km (5:57 / km) +30m 5:47 / km
ahr:172 max:183

Scottish 6 days day 2 Carse of Ardersier. Much better run today. Practically clean run, just a few stops on the way. 1st! :)
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
RouteGadget: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Sunday Jul 28, 2013 #

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Orienteering 52:00 [5] 8.9 km (5:51 / km) +30m 5:45 / km
ahr:174 max:185

Scottish 6 days day 1 Lossie. Otherwise good run but got bored on a long leg back and messed up an easy control at the end of the course :/ Nice sand terrain and fun to orienteer again after a break despite torrential rain. Still I do hope more sunshine for the rest of the week.. Left glute hurt all the way and affected running. Amazed that my pace was still good enough to win the race. Lost 2,5min on #13 at the end and was 3rd 2,5min behind Tess.
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
RouteGadget: http://www.scottish6days.routegadget.co.uk/cgi-bin...

Trail running 18:00 [2] 3.0 km (6:00 / km)

evening jog

Saturday Jul 27, 2013 #

7 AM

Running 30:00 [2] 5.0 km (6:00 / km)

morning run in Glasgow followed by 5h drive to Beauly..

5 PM

Running (drills) 27:00 [2] 4.3 km (6:17 / km)

easy jog + drills + strides. left glute tight and out of function after the drive.

Friday Jul 26, 2013 #

Trail running 30:00 [2] 5.0 km (6:00 / km)

easy morning run + drive to Glasgow

Thursday Jul 25, 2013 #

Trail running long 1:38:00 [2] 16.7 km (5:52 / km) +140m 5:38 / km

Wednesday Jul 24, 2013 #

Running intervals 56:00 [4] 11.2 km (5:00 / km) +60m 4:52 / km
ahr:155 max:181

6x1km intervals (3:55-4:05) on undulating road around Draycote water with 2min recoveries, last one uphill (slightly slower pace). pm massage.

Tuesday Jul 23, 2013 #

Trail running 45:00 [1] 6.2 km (7:15 / km) +50m 6:59 / km

Strength (core) 15:00 [2]

Monday Jul 22, 2013 #

Running 12:00 [2] 2.2 km (5:27 / km)

Swimming (aquajog) 30:00 [2]

Sunday Jul 21, 2013 #

Cycling 3:44:00 [3] 99.9 km (2:15 / km) +968m 2:08 / km

Cannock Chase 60mile Sportive. Legs were heavy and aching from the road race late in the evening and the beginning of the course was really tough. Biggest climb came just after a few kilometers and my quads could barely take it. It eased off gradually and the second half was actually quite fun :)

Saturday Jul 20, 2013 #

Running intervals 35:00 [3] 6.8 km (5:09 / km) +36m 5:01 / km

2x300m+150m+8x100m sprints on gentle uphill and downhill

Strength (drills & jumps & core) 10:00 [3]

7 PM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)

Running 38:03 [5] 9.7 km (3:55 / km) +50m 3:49 / km
ahr:178 max:188

Stratford Summer Six, a 6 mile road race. Pretty good run and a new PB! :) Honestly quite amazed that I ran that well cos I barely got any warm up since I was in a wrong place and it took time to figure out where the race was. Just happy that I made it to the start - and finish! :) 2nd woman!
Results: http://www.runbritainrankings.com/results/results....

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Friday Jul 19, 2013 #

Cycling (mtb) 1:05:00 [2] 26.7 km (2:26 / km) +113m 2:23 / km

Cycling (mtb) 1:20:00 [2] 26.9 km (2:58 / km) +175m 2:53 / km

Swimming 15:00 [2] 1.0 km (15:00 / km)

Thursday Jul 18, 2013 #

Running intervals 56:00 [4] 11.5 km (4:52 / km) +60m 4:45 / km
ahr:173 max:185

3x2km road intervals (4:00-4:10 per km) around Draycote water with 3min recoveries. extremely hot still, haven't really adapted to this weather and struggling when trying to push hard.

Cycling (road) 53:00 [2] 24.5 km (2:10 / km) +61m 2:08 / km

Wednesday Jul 17, 2013 #

Trail running 10:00 [2] 1.5 km (6:40 / km)

Orienteering tempo 27:00 [4] 4.9 km (5:31 / km)
ahr:170 max:181

OD evening event Spiceball Park. Otherwise great but far too much nettles! I should have skipped the last control and come home much happier..

Trail running warm up/down 5:00 [1] 0.5 km (10:00 / km)

Monday Jul 15, 2013 #

Trail running long 2:06:00 [2] 21.0 km (6:00 / km) +202m 5:43 / km

long off road run (mainly) on pastures and footpaths. +30C.

Cycling (road) 1:36:00 [2] 38.7 km (2:29 / km) +197m 2:25 / km

easy evening ride with Sami

Sunday Jul 14, 2013 #

9 AM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Running 40:12 [5] 10.01 km (4:01 / km) +82m 3:51 / km
ahr:180 max:190

Northbrook 10K. It was extremely hot (+30C) and really hard work today. I was hoping to run sub 40min but heat and undulating course made it really hard. Thought I paced it well but legs were quite tight and after 4km I was forced to drop my pace a bit. I couldn't push ascents as fast as I wanted and even if I accelerated towards the end I didn't manage to take in all that time I had lost on climbs. I think I was 4th woman in. Results: http://www.runbritainrankings.com/results/results....

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Saturday Jul 13, 2013 #

9 AM

Trail running 30:00 [2] 5.5 km (5:27 / km) +45m 5:14 / km

Strength 10:00 [4] 1.0 km (10:00 / km)
ahr:163 max:179

circuit with jumps and sprints (squat jumps, sprint, push-ups, sprint, knees-to-chest jumps, sprint, abs, sprint, calf jumps, sprint, backs, sprint, leaps, sprint, sides, sprint, plank, sprint, "yleisliike", sprint). tough!

Running warm up/down 5:00 [1] 0.82 km (6:06 / km)

Friday Jul 12, 2013 #

Trail running 1:05:00 [3] 12.0 km (5:25 / km) +44m 5:19 / km
ahr:150 max:168

triathlon training no 3: progressive 12km run, followed by 53km cycling. felt good.

Cycling 2:00:00 [2] 53.3 km (2:15 / km) +344m 2:11 / km
ahr:131 max:156

gorgeous weather and a lovely rural ride in sunshine :)

Thursday Jul 11, 2013 #

Trail running intervals 49:00 [3] 8.0 km (6:08 / km)
ahr:141 max:165

10x200m intervals (3:20-3:30) with 1min recoveries + some running drills

Wednesday Jul 10, 2013 #

9 AM

Cycling 14:00 [2] 5.8 km (2:25 / km)

Trail running 1:43:00 [2] 19.1 km (5:24 / km) +147m 5:12 / km

lovely off road run in sunshine with Amy

Cycling 20:00 [2] 6.8 km (2:56 / km) +57m 2:49 / km

Tuesday Jul 9, 2013 #

9 AM

Running intervals 43:00 [4] 8.9 km (4:50 / km) +40m 4:44 / km
ahr:161 max:182

8x400m/1.5min road intervals (3:30-3:40 per km) in Draycote with Amy. fun!

5 PM

Running intervals 55:00 [3] 11.5 km (4:47 / km) +45m 4:41 / km
ahr:151 max:175

10x1min/1min intervals. feeling quite alright but it was incredibly hot weather which made it tougher.

Monday Jul 8, 2013 #

Cycling (road) 28:00 [2] 11.52 km (2:26 / km) +40m 2:23 / km

easy ride around Draycote

Sunday Jul 7, 2013 #

Cycling (road) 3:20:00 [3] 89.0 km (2:15 / km) +954m 2:08 / km
ahr:137 max:164

Shropshire Hill 50 miles. Beautiful hilly course in burning sunshine, just fantastic!! There was a big 10km (+300m) climb early in the course up to Clee Hill which I waited in horror but barely noticed when there. In other words a great day. After the feed station I pushed even harder the other half together with a few guys. Great day! :)

Saturday Jul 6, 2013 #

8 AM

Trail running 17:00 [2] 2.7 km (6:18 / km)

morning run

2 PM

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Swimming 7:00 [5] 0.4 km (17:30 / km)

Cycling (road) 29:52 [5] 15.0 km (1:59 / km) +150m 1:54 / km

Trail running 21:00 [5] 5.1 km (4:07 / km) +50m 3:56 / km
ahr:180 max:186

Sibford Super Sprint - MY FIRST-EVER TRIATHLON!! I was quite nervous before the race about swimming and transitions but it worked out pretty well all in all. I was really happy with my ride but swimming, running and transitions could have gone smoother. I started too fast in swimming (first 50m in under 40 sec), got water in my goggles, had to stop a few times to adjust them, sipped water and started coughing, lost my rhythm, forgot to count the lengths etc. In other words far away from optimal and I was quite exhausted already after that and still had cycling and running left. Wasted time in transitions (lost 1,5-2min altogether) but pull out a decent ride just under 30min! Lost a bit of time again when changing shoes after the ride but hoped that I could do the run in less than 20min. But, it was a tough off-road route with some elevation and over-length too, so it took a bit more time than a regular park run. Compared to other contenders I still ran quite well (5th overall, less than 2min from the fastest men), took in time and finished 2nd woman and 13th overall!! What a surprise! Results: http://www.stuweb.co.uk/race/rR/

5 PM

Trail running 15:00 [2] 2.5 km (6:00 / km)

easy jog in the evening

Friday Jul 5, 2013 #

10 AM

Trail running 1:00:00 [2] 10.2 km (5:53 / km) +30m 5:48 / km

nice & easy off road run in sunshine :)

Thursday Jul 4, 2013 #

10 AM

Cycling 20:00 [2] 6.0 km (3:20 / km) +60m 3:10 / km

Strength (weights) 45:00 [2]

strength session at gym including leg press, quads, hamstrings, glutes, hips, back, shoulders, chest, abs, sides, and arms

Swimming intervals 15:00 [3] 1.0 km (15:00 / km)

triathlon training no 2. not sure if the pool was 25m (quite near tho I believe) but assuming it was so I swam 400m steady & relatively fast in 6min. then a bit of easy swimming and 4x50m intervals (34-36''). not quite sure about the distance. anyway it went well and I got confidence that 400m should not be a bigger problem really even if I hate swimming fast.

Cycling 20:00 [2] 6.0 km (3:20 / km) +60m 3:10 / km

5 PM

Running intervals 55:00 [4] 10.1 km (5:27 / km)
ahr:153 max:181

2x800m/2min+4x400m/1,5min+8x200m/1min intervals on grass (paces 3:45, 3:30, 3:15)

Wednesday Jul 3, 2013 #

Cycling (road) 1:33:00 [3] 41.0 km (2:16 / km) +286m 2:12 / km
ahr:129 max:175

easy road ride around Rugby but pushed navigation hill quite hard and did a new PB (6:28) on that!

Running 25:00 [2] 4.5 km (5:33 / km) +23m 5:25 / km

easy run right after the ride (triathlon training no1). legs were stiff and heavy and running felt absolutely horrible. promising..

Tuesday Jul 2, 2013 #

Running intervals 1:03:00 [4] 13.1 km (4:49 / km) +50m 4:43 / km
ahr:156 max:181

warm up + 2x2km+4x1km+3x400m intervals (4:05 / 3:55 / 3:40) with 2min recoveries on undulating road and grass + warm down. felt quite good.

Monday Jul 1, 2013 #

Trail running 1:00:00 [2] 10.5 km (5:43 / km) +30m 5:38 / km

easy trail run in nettles (footpaths on the map a bit outgrown in reality.. just kept pushing forward because I didn't want to go back through the nettles I had already passed = not very smart)

Strength (core) 15:00 [2]

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