Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
Trail running	15	18:00:00	100.98	(10:42)	162.51	(6:39)	4328
Running	14	10:23:00	72.89	(8:33)	117.3	(5:19)	668
Cycling	7	7:48:00	119.68	(3:55)	192.6	(2:26)	896
Orienteering	6	4:08:00	25.41	(9:46)	40.9	(6:04)	682
Swimming	2	1:20:00	2.49	(32:11)	4.0	(20:00)
Strength	4	1:00:00
Total	32	42:39:00	321.44		517.31		6574

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Saturday Aug 31, 2013 #

11 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Orienteering tempo 17:00 [3] 3.4 km (5:00 / km) +30m 4:47 / km
ahr:159 max:168

sprint training Walsall university campus. I was hoping for a bit more technical course...

Running warm up/down 7:00 [1] 1.1 km (6:22 / km)

tested runner's world's 10 essential strength exercises for runners: planks, lower-body russian twists, scorpions, back extensions, squats with overhead press, overhead lunges, version of stability ball jackknifes, version of stability ball hip extensions, rotational shoulder press, alternating dumbbell row

Trail running intervals 47:00 [3] 7.51 km (6:15 / km)

warm up + drills + 4x400m (3:40-3:50) + 4x200m (3:25-3:35) + 4x100m (3:05-3:15) intervals with 1-1,5min recoveries + warm down jog. tried to keep it easy today.

Cycling (mtb) 50:00 [2] 15.0 km (3:20 / km)

Thursday Aug 29, 2013 #

Trail running long 1:45:00 [2] 17.0 km (6:11 / km) +180m 5:52 / km

long trail run along footpaths to Barby and towards Braunston. was going to run all the way to Braunston and back home through Sawbridge and Woolscott but there was a flock of crazy cows that stopped me from going through a pasture and all I could do was to turn back.

Cycling (road) 1:05:00 [2] 27.6 km (2:21 / km) +146m 2:18 / km

easy evening ride with Sami round Willoughby-Braunston-Barby-Kilsby-Hillmorton-Dunchurch

Wednesday Aug 28, 2013 #

Running intervals 1:12:00 [4] 14.0 km (5:09 / km) +50m 5:03 / km
ahr:160 max:186

5x1000m/3min+5x400m/1,5min road intervals (3:44-3:55 per km) in Draycote Water, last 400m uphill (4:20 per km). sole of the left foot still a bit sore when walking but not so bad when running.

Tuesday Aug 27, 2013 #

Cycling (road) 1:26:00 [2] 37.0 km (2:19 / km) +190m 2:16 / km

left heel too sore to walk. suck. cycling was okay. #haluujuosta

Monday Aug 26, 2013 #

Trail running 50:00 [2] 8.4 km (5:57 / km) +135m 5:31 / km

easy run on ski tracks in Kauppi. plantar fasciitis is back after wearing high heels on Sat. #fan #einyjaksais #pleasegoaway

Sunday Aug 25, 2013 #

Running hills 1:00:00 [3] 11.2 km (5:21 / km) +312m 4:42 / km

3km warm up + 3 x 1,2km /+50m hill reps in Pyynikki with 3-4min recoveries (0,7km) + 3km warm down

Strength 10:00 [2]

core + stairs

Saturday Aug 24, 2013 #

Running 41:00 [2] 8.1 km (5:04 / km)

easy run from railway station to Veisu and back.

Friday Aug 23, 2013 #

7 AM

Running 15:00 [2] 3.0 km (5:00 / km)

early morning run before heading to the airport. off to Finland for the weekend. traveling all day.

Thursday Aug 22, 2013 #

Running tempo 1:14:00 [4] 15.4 km (4:48 / km) +65m 4:42 / km
ahr:157 max:177

2km warm up + 5km marathon pace (4:18-4:38 per km) + 2km jog + 5km marathon pace (4:29-4:34 per km) + warm down. country roads & paths. happily surprised how easy it was!

Wednesday Aug 21, 2013 #

Running intervals 1:09:00 [4] 14.0 km (4:56 / km) +60m 4:50 / km
ahr:162 max:189

2km warm-up + 8x1km intervals on road (3:55-4:05 per km) with 3min recoveries + warm-down. last rep uphill. legs were a bit tired but not nearly as sore as a week ago. massage in the evening. painful.

Tuesday Aug 20, 2013 #

Running 58:00 [2] 11.0 km (5:16 / km) +50m 5:09 / km

easy run around draycote water with some leaps at the end of the run

Strength (core) 15:00 [2]

Monday Aug 19, 2013 #

Note
(rest day)

Sunday Aug 18, 2013 #

Trail running long 2:05:00 [2] 15.0 km (8:20 / km) +920m 6:23 / km

another try on fells. long run from Glenridding up to Helvellyn, then Lower Man, White Side and back to Glenridding along the valley. it rained a bit when I went off but turned out a beautiful day. just fantastic to be able to make another round on fells this weekend after yesterday's nightmare. good day today and happily surprised how good my legs were this morning! last week it took 3-4 days to recover from a fell race. improvement!

Saturday Aug 17, 2013 #

Trail running 3:10:00 [3] 24.2 km (7:51 / km) +1314m 6:10 / km
ahr:158 max:175

Howtown fell race in disastrous weather. One hell of a fight against gale winds, horrendous rain and thick fog. First checkpoint at Loadpot Hill. Off from a field by the Outward Bound Centre at Howtown, up along a small goat path, crawling up a steep ascent through brackens, up to the ridge, facing the gale winds, fighting against the wind and horizontal rain while plodding towards the summit, then further up to High Raise against the wind and the rain. Never saw the checkpoint and lost my location after the summit. Didn't know when to turn towards The Knott. Fog was too thick to see anything. Ran too far south together with two blokes and climbed a bit up towards High Street before realizing that we had missed the turning point, back to north with compass, hit the Knott, down to valley, stony path, Satura crags, wind got harder again, struggled to keep up, down to Angle tarn, up to pikes ahead and towards Place Fell, climb up to the summit, further north-east along the fell, zigzag down through brackens, cross the river, towards Hallin Fell, it's the last climb, then same route back to the rode and we're home. I doubted I would make it. Really horrible, scary experience. Relieved that I got home in one peace. Our extra loop to High Street took some 10-15min, hard to estimate how much faster it would have been in good weather. Can't tell but assume it's a lot. Results: http://fellrunner.org.uk/results.php?id=2108

Friday Aug 16, 2013 #

Running 52:00 [2] 9.0 km (5:47 / km) +30m 5:41 / km

Cycling 1:18:00 [2] 34.3 km (2:16 / km) +175m 2:13 / km

easy evening ride with Sami. lovely route & weather!

Thursday Aug 15, 2013 #

10 AM

Running 1:00:00 [2] 11.0 km (5:27 / km) +50m 5:20 / km

easy run around draycote water with some short sprints

6 PM

Running 38:00 [2] 6.8 km (5:35 / km) +41m 5:25 / km

run to Rugby school for interval session with the triathlon club and then warm-up with them to the park where we did the intervals

Trail running intervals 28:00 [4] 4.6 km (6:05 / km)
ahr:150 max:181

4x(3min+2min) intervals with 3min recoveries on grass. 3min easy pace (5:15 per km) out, followed by 2min hard pace (3:30 per km) back the same route. 4 reps. fun!

Running 22:00 [2] 3.9 km (5:38 / km) +10m 5:34 / km

run back home from the intervals. pretty tired.

Wednesday Aug 14, 2013 #

10 AM

Trail running 33:00 [2] 5.9 km (5:36 / km) +20m 5:30 / km

easy trail run. legs much better after loosening off in the pool. still not quite sure whether to run the road race this night or not.. #harddecisions

6 PM

Cycling 10:00 [2] 3.5 km (2:51 / km)

cycling to Draycote Water

Orienteering tempo 30:00 [4] 5.8 km (5:10 / km) +50m 4:58 / km
ahr:164 max:179

OD event Draycote Water. nice & easy tempo session. pretty simple orienteering, a bit of grass and nettles slowing the pace.

Cycling 13:00 [2] 4.2 km (3:06 / km) +31m 2:59 / km

cycling back from Draycote

Tuesday Aug 13, 2013 #

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

easy morning jog. quads better but still not able to run.

Swimming intervals 50:00 [3] 2.5 km (20:00 / km)

triathlon club swim training including intervals and sprints (4x125m (25m moderate + 25m hard + 25m sprint) + 6x25m + 6x50m) and warm up/down. went there with Amy. we were between two ability groups and couldn't decide with which lane to train. first we joined group 3 but realized that we were slightly faster and changed then to group 2 (after the coach had advised us to do so) but they were faster than we and we were just dying when trying to keep up with them. oh my it was hard to try to swim faster than you can...so after a while we were just gasping out of breath and changed back to lane 3. great training anyway and a lot harder than I had thought. 25m sprints were fun but 125m intervals just horrible!

Monday Aug 12, 2013 #

Swimming 30:00 [2] 1.5 km (20:00 / km)

quads even worse today. could only do swimming.

Sunday Aug 11, 2013 #

Cycling 40:00 [2] 15.0 km (2:40 / km)

easy recovery ride. couldn't go for a run due to soreness in quads and sprained ankle but had to do something to get the lactate out of the legs..

Saturday Aug 10, 2013 #

Trail running 3:29:00 [4] 31.1 km (6:43 / km) +1429m 5:28 / km

Brecon Beacons 31km fell race with 1429m ascent and 7 summits! Amazing experience!! Good weather, great route, stunning views!! 3,5h on goat paths, marshes, tussocks, heather and fells. First 4km were the toughest part and happy that I took it quite easy. After first 10k I was alone and had to start to navigate which was pretty challenging with such a poor map (contours not visible and everything else was also pretty dim and diffuse). So I just used a compass and tried to follow hills towards right direction. I felt great all the way until the final climb which literally took all out of me. Extreme pleased to finish just under 3,5 hours. 2nd lady! Results: http://fellrunner.org.uk/results.php?id=2120

Friday Aug 9, 2013 #

Trail running hills 1:20:00 [3] 13.3 km (6:01 / km) +200m 5:36 / km
ahr:146 max:171

warm up to Barby + 3x2,5min (400m/+30m) + 3x1min (185m/+15m) hill reps + warm down back including 6x15 leaps

Strength (circuit) 20:00 [2]

Thursday Aug 8, 2013 #

Trail running long 1:25:00 [2] 15.0 km (5:40 / km) +90m 5:30 / km

Wednesday Aug 7, 2013 #

11 AM

Trail running 28:00 [2] 5.0 km (5:36 / km) +40m 5:23 / km

easy run

5 PM

Cycling 1:03:00 [2] 28.0 km (2:15 / km) +206m 2:10 / km
ahr:133 max:170

cycling to Burton Dassett (duathlon training part 1)

Orienteering hills 35:00 [4] 5.7 km (6:08 / km) +147m 5:26 / km
ahr:170 max:186

OD event Burton Dassett (duathlon training part 2). Great terrain, great course, great weather! Didn't push hard but wanted to keep a good rhythm in orienteering so it became quite tough anyway due to the hills (run each of them up). Good fun anyway, love that place!

Cycling 1:03:00 [2] 28.0 km (2:15 / km) +148m 2:12 / km
ahr:147 max:165

cycling back home from burton Dassett after the orienteering (duathlon training part 3). awesome ride in sunset. such a beautiful evening! pretty tired at the end tho..

Tuesday Aug 6, 2013 #

Note
(rest day)

another rest day & massage. feeling better than yesterday.

Monday Aug 5, 2013 #

Note
(rest day)

feeling a bit fluish. sore throat and headache..

Sunday Aug 4, 2013 #

Running 17:00 [2] 2.8 km (6:04 / km)

morning run

Saturday Aug 3, 2013 #

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

Orienteering 1:28:00 [5] 12.8 km (6:52 / km) +200m 6:23 / km
ahr:172 max:184

Scottish 6 Days 6 Coulmony & Belivat. I was pretty tired and my legs felt empty. Had actually no interest of racing today but forced myself to the start. On my way there some vague race spirits rose somewhere deep inside but I wasn't sure if the connection between my brain and legs would work. Had a relatively big gap to closest contenders, so no need to push hard. Started at race pace but on the way to the second control I realized that I had no power in my legs. It took ages to drag myself through the marshes and tussocks through legs 1-5 before finding some harder ground and being able to run again. After number 5 I found another gear and could keep a good pace all the way to the spectator control (19). At that stage I was second, only 13sec down to leading Julia but on the last loop I did one big mistake (+4min) and a few smaller ones and lost 6min. 11th. But a clear winner of the 6 days! :)
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
GPS-tracking: http://traclive.dk/events/event_20130803_EMLong/in...
Overall results: http://www.scottish6days.com/results/2013/day6-ove...

Friday Aug 2, 2013 #

8 AM

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

morning run

12 PM

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

Orienteering 46:00 [5] 7.2 km (6:23 / km) +90m 6:01 / km

Scottish 6 Day day 5 Roseisle. A bit tired legs & brain but still a fun day out on the dunes. Some small mistakes 2-3min altogether. 2nd.
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...

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

Thursday Aug 1, 2013 #

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

morning run

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

Orienteering 32:00 [5] 6.0 km (5:20 / km) +165m 4:41 / km

Scottish 6 Days day 4 Loch of Both (Euromeeting). Too stressed in the beginning, missed slightly 1st (30sec), some hesitation on 2nd (20sec) and a small wobble on 3rd (20sec). What a start.. Some difficulties even with 4th (20sec), then 5 and 6 ok, but missed the flag on 7 (20sec). Oh my.. The rest of it went fine but took a bad route choice to the last control and lost another 30sec there. What a mess! 15th.
Results Euromeeting: http://www.sportident.co.uk/results/2013/Scottish6...
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...

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

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