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

Training Log Archive: Rich

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Running29 18:16:29 135.26(8:06) 217.69(5:02) 1995
  Orienteering9 9:33:15 53.92(10:38) 86.78(6:36) 1482
  Cross Training3 3:00:57 9.91(18:15) 15.95(11:20) 5
  Strength and Conditioning4 2:20:00
  Total38 33:10:41 199.1 320.42 3482
  [1-5]37 31:17:11
averages - weight:67.8kg

«»
2:25
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Feb 28, 2019 #

8 PM

Cross Training 56:19 intensity: (2:47 @0) + (10:37 @1) + (12:45 @2) + (17:15 @3) + (12:53 @4) + (2 @5) 5.0 km (11:16 / km) +1m 11:15 / km
ahr:138 max:170 shoes: Adidas Terrex Agravic Speed

5-a-side. Was on it tonight and bagged lots of goals, 8 I think but lost count.

Tuesday Feb 26, 2019 #

6 PM

Running warm up/down 17:44 intensity: (51 @0) + (1:54 @1) + (10:19 @2) + (4:40 @3) 3.69 km (4:48 / km) +22m 4:40 / km
ahr:132 max:153 shoes: Adidas Adizero Adios Boost (4)

Running intervals 23:02 intensity: (34 @0) + (3:41 @1) + (1:45 @2) + (3:34 @3) + (13:05 @4) + (23 @5) 5.0 km (4:36 / km)
ahr:149 max:170 shoes: Adidas Adizero Adios Boost (4)

Running warm up/down 21:49 intensity: (6:51 @1) + (14:26 @2) + (32 @3) 4.39 km (4:58 / km)
ahr:128 max:142 shoes: Adidas Adizero Adios Boost (4)

Monday Feb 25, 2019 #

4 PM

Running 57:24 intensity: (29 @0) + (38:46 @1) + (18:09 @2) 11.33 km (5:04 / km) +133m 4:47 / km
ahr:123 max:139 shoes: NB Fresh Foam Zante V2

Sunday Feb 24, 2019 #

12 PM

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

Orienteering race 1:06:05 intensity: (7 @0) + (15 @1) + (1:51 @2) + (47:33 @3) + (16:19 @4) 9.21 km (7:10 / km) +287m 6:12 / km
ahr:150 max:158 shoes: VJ Bold (2)

SOL 1

Made some tired silly errors although nothing majorly significant. Still enjoyable.

https://www.maroc.routegadget.co.uk/rg2/#249&route...

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bold (2)

Saturday Feb 23, 2019 #

Event: British Night Champs weekend
 
7 PM

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: VJ Bold (2)

Orienteering race 1:27:42 intensity: (7 @0) + (12 @1) + (16 @2) + (10:59 @3) + (1:16:08 @4) 12.49 km (7:01 / km) +244m 6:24 / km
ahr:160 max:169 shoes: VJ Bold (2)

British Night at Muir of Dinnet

Night orienteering in proper wild terrain. Loved this. Technically decent, couple of 30-40s errors late on at 19 and 21. Other than that only minor errors.

https://www.maroc.routegadget.co.uk/rg2/#248&route...

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Bold (2)

Friday Feb 22, 2019 #

11 AM

Orienteering 39:08 intensity: (21 @0) + (15:22 @1) + (23:25 @2) 7.86 km (4:59 / km) +33m 4:53 / km
ahr:126 max:137 shoes: Inov8 X Talon 212 (5)

Thursday Feb 21, 2019 #

12 PM

Running 1:26:30 intensity: (1:36 @0) + (16:31 @1) + (1:00:36 @2) + (7:47 @3) 17.94 km (4:49 / km) +140m 4:38 / km
ahr:130 max:149 shoes: Adidas Terrex Agravic Speed

8 PM

Cross Training 59:03 [3] 4.71 km (12:32 / km) +1m 12:31 / km
shoes: Adidas Terrex Agravic Speed

Tuesday Feb 19, 2019 #

8 AM

Running 33:26 intensity: (20 @0) + (1:50 @1) + (20:16 @2) + (11:00 @3) 7.35 km (4:33 / km) +44m 4:25 / km
ahr:136 max:151 shoes: Adidas Boost DPR

5 PM

Running 34:30 intensity: (12 @0) + (3:11 @1) + (25:15 @2) + (5:52 @3) 7.49 km (4:36 / km) +77m 4:23 / km
ahr:134 max:143 shoes: Adidas Boost DPR

Running warm up/down 2:43 intensity: (24 @0) + (58 @1) + (1:21 @2) 0.48 km (5:37 / km)
ahr:121 max:138 shoes: Adidas Boost DPR

Running intervals 25:39 intensity: (4 @0) + (1:14 @1) + (4:05 @2) + (6:50 @3) + (12:30 @4) + (56 @5) 5.37 km (4:47 / km) +1m 4:46 / km
ahr:152 max:173 shoes: Adidas Boost DPR

12 x 400m (60s)

Times a bit inconsistent showing up lack of speed training.

Running warm up/down 16:29 intensity: (7 @0) + (4:00 @1) + (12:02 @2) + (20 @3) 3.07 km (5:22 / km) +1m 5:22 / km
ahr:127 max:142 shoes: Adidas Boost DPR

Monday Feb 18, 2019 #

Strength and Conditioning 35:00 [0]

Work Yoga session
7 AM

Running 23:32 intensity: (39 @0) + (1:06 @1) + (18:26 @2) + (3:09 @3) + (12 @4) 4.8 km (4:54 / km) +23m 4:47 / km
ahr:133 max:157 shoes: NB Fresh Foam Zante V2

ITW, very achy and running late.
4 PM

Running 24:01 intensity: (5:11 @1) + (16:40 @2) + (2:10 @3) 4.82 km (4:59 / km) +148m 4:19 / km
ahr:130 max:151 shoes: NB Fresh Foam Zante V2

Sunday Feb 17, 2019 #

11 AM

Running warm up/down 12:55 intensity: (55 @0) + (5:56 @1) + (5:14 @2) + (50 @3) 2.18 km (5:56 / km) +55m 5:16 / km
ahr:122 max:148 shoes: Inov8 X Talon 212 (5)

Orienteering race 33:35 intensity: (8 @0) + (16 @1) + (10 @2) + (6:35 @3) + (26:26 @4) 6.48 km (5:11 / km) +155m 4:38 / km
ahr:159 max:168 weight:67.7kg shoes: Inov8 X Talon 212 (5)

Beacon Hill EML Middle Race (Brown)

Not the best of runs and physically quite tired. After a reasonable start was a bit off line to #5 (~20s) but OK up until #13. Then made a succession of small mistakes. Not the best of routes to #14 and then a very bad bearing to #15, ended up relocating off #16 (1min). Another mistakes to #17 which I found strange and took longer than anticipated to get there so stopped early and had to relocate (~45s), don't think it was quite in the right place. Got #18 ok but route was perhaps not the best. Struggled to find #19 which I think was on an adjacent unmapped narrow marsh/ditch. Plod to the end.

https://www.leioc.routegadget.co.uk/rg2/#229&route...

Running warm up/down 18:13 intensity: (2:17 @0) + (12:14 @1) + (2:43 @2) + (59 @3) 2.35 km (7:45 / km) +57m 6:55 / km
ahr:114 max:144 shoes: Inov8 X Talon 212 (5)

Saturday Feb 16, 2019 #

5 PM

Running long 46:27 intensity: (50 @0) + (11:47 @1) + (33:50 @2) 9.1 km (5:06 / km) +67m 4:55 / km
ahr:127 max:139 shoes: Inov8 X Talon 212 (5)

Run out to SP for some night O/ checking.

Orienteering 1:07:17 intensity: (15:59 @0) + (37:50 @1) + (13:21 @2) + (7 @3) 8.23 km (8:11 / km) +41m 7:59 / km
ahr:112 max:140 shoes: Inov8 X Talon 212 (5)

Course to pick out some bits I needed to check. Heavy legged, particularly calves and quickly started running low on energy. Saw an owl.

Running long 25:18 intensity: (18:28 @1) + (6:50 @2) 4.44 km (5:42 / km) +62m 5:20 / km
ahr:124 max:138 shoes: Inov8 X Talon 212 (5)

Friday Feb 15, 2019 #

Note
(rest day)

Thursday Feb 14, 2019 #

7 AM

Running 27:28 intensity: (3:13 @0) + (6:45 @1) + (16:12 @2) + (1:18 @3) 5.57 km (4:56 / km) +25m 4:50 / km
ahr:123 max:143 shoes: NB Fresh Foam Zante V2

ITW
4 PM

Running 27:09 intensity: (40 @0) + (16:50 @1) + (8:05 @2) + (1:34 @3) 5.22 km (5:12 / km) +148m 4:33 / km
ahr:122 max:148 shoes: Sketchers Go Run Gen.5

HFW
8 PM

Strength and Conditioning 40:00 [1]

Core, physio exercises and other body weight stuff.

Wednesday Feb 13, 2019 #

7 AM

Running 26:15 intensity: (51 @0) + (4:49 @1) + (18:39 @2) + (1:56 @3) 4.98 km (5:16 / km) +25m 5:09 / km
ahr:130 max:143 shoes: Sketchers Go Run Gen.5

ITW
4 PM

Running 27:08 intensity: (39 @0) + (6:34 @1) + (19:29 @2) + (26 @3) 5.53 km (4:54 / km) +136m 4:22 / km
ahr:127 max:144 shoes: Sketchers Go Run Gen.5

HFW - Calves really tight tonight.

Tuesday Feb 12, 2019 #

12 PM

Running 23:43 [2] 5.42 km (4:22 / km) +2m 4:22 / km
weight:67.9kg shoes: Nike Flyknit Lunar 2

To/From Physio
6 PM

Running warm up/down 9:24 intensity: (14 @0) + (4:40 @1) + (4:11 @2) + (19 @3) 2.05 km (4:35 / km) +1m 4:34 / km
ahr:125 max:141 shoes: Adidas Adizero Takumi Sen (#2)

Running intervals 39:02 intensity: (8 @0) + (2:16 @1) + (7:02 @2) + (5:21 @3) + (24:12 @4) + (3 @5) 9.88 km (3:57 / km) +46m 3:52 / km
ahr:152 max:170 shoes: Adidas Adizero Takumi Sen (#2)

5 x 1 mile (400m jog). Splits:

5:32, 34, 22, 24, 24

Effort felt no different on the last three so may be the wind up the A38 was not as strong?

Running warm up/down 17:56 intensity: (1:19 @0) + (1:25 @1) + (13:36 @2) + (1:36 @3) 3.38 km (5:19 / km) +20m 5:09 / km
ahr:128 max:147 shoes: Adidas Adizero Takumi Sen (#2)

WD, bit of a sore spot/blister on the outside of my R foot.

Monday Feb 11, 2019 #

7 AM

Running 34:28 intensity: (30 @0) + (32:40 @1) + (1:18 @2) 6.34 km (5:26 / km) +12m 5:23 / km
ahr:120 max:127 shoes: Sketchers Go Run Gen.5

Easy jog, achy.
8 PM

Strength and Conditioning 40:00 [1]

Sunday Feb 10, 2019 #

10 AM

Running 17:14 intensity: (1:38 @0) + (5:18 @1) + (7:48 @2) + (2:30 @3) 3.05 km (5:39 / km) +65m 5:07 / km
ahr:124 max:145 shoes: VJ Bold (2)

Orienteering 1:00:35 intensity: (10 @0) + (15 @1) + (1:02 @2) + (47:24 @3) + (11:44 @4) 10.29 km (5:53 / km) +128m 5:32 / km
ahr:151 max:159 shoes: VJ Bold (2)

Birchen Edge EML - Brown

Fairly uneventful run, steady, felt a bit ploddy but pretty clean and I quite like this area. Only disappointing thing was that the trickiest area in the west of the map used controls which could be seen from about 500m away (#5 and 6). Had an early run too so had the worst of the tussocks. First time I have really put the new Str8 compass to the test and did find it easier to get a good straight line than with the silver compass.

http://www.derwentvalleyorienteers.org.uk/results/...

Running 20:18 intensity: (27 @0) + (14:12 @1) + (5:39 @2) 3.06 km (6:38 / km) +70m 5:57 / km
ahr:118 max:134 shoes: VJ Bold (2)

Saturday Feb 9, 2019 #

12 PM

Running 45:07 intensity: (1:08 @0) + (11:33 @1) + (28:34 @2) + (3:52 @3) 9.4 km (4:48 / km) +108m 4:32 / km
ahr:129 max:144 shoes: NB Fresh Foam Zante V2

6 PM

Running 2:57 intensity: (1:04 @0) + (36 @1) + (1:17 @2) 0.41 km (7:09 / km) +3m 6:54 / km
ahr:109 max:136 shoes: VJ Bold (2)

Orienteering 35:19 intensity: (32 @1) + (30 @2) + (9:44 @3) + (24:33 @4) 6.01 km (5:52 / km) +207m 5:01 / km
ahr:156 max:168 shoes: VJ Bold (2)

Running 7:10 intensity: (56 @1) + (5:49 @2) + (25 @4) 1.17 km (6:06 / km) +20m 5:37 / km
ahr:131 max:155 shoes: VJ Bold (2)

Thursday Feb 7, 2019 #

8 AM

Running 30:45 intensity: (22 @0) + (37 @1) + (3:33 @2) + (19:39 @3) + (6:34 @4) 7.32 km (4:12 / km) +44m 4:05 / km
ahr:148 max:162 shoes: Sketchers Go Run Gen.5

5 PM

Running 34:27 intensity: (16 @0) + (51 @1) + (18:02 @2) + (15:18 @3) 7.36 km (4:41 / km) +77m 4:27 / km
ahr:138 max:150 shoes: Sketchers Go Run Gen.5

8 PM

Cross Training 1:05:35 intensity: (2:37 @0) + (5:08 @1) + (8:11 @2) + (25:12 @3) + (23:07 @4) + (1:20 @5) 6.24 km (10:30 / km) +3m 10:29 / km
ahr:146 max:172 shoes: Adidas Terrex Agravic Speed

Wednesday Feb 6, 2019 #

7 AM

Running 27:18 intensity: (43 @0) + (2:25 @1) + (22:36 @2) + (1:34 @3) 5.48 km (4:59 / km) +25m 4:52 / km
ahr:131 max:143 shoes: Sketchers Go Run Gen.5

Steady ITW with heavy legs, as standard.
4 PM

Running 22:26 intensity: (46 @0) + (1:11 @1) + (18:29 @2) + (2:00 @3) 4.71 km (4:46 / km) +136m 4:10 / km
ahr:132 max:145 shoes: NB Fresh Foam Zante V2

Tuesday Feb 5, 2019 #

5 PM

Running warm up/down 18:42 intensity: (58 @0) + (4:44 @1) + (9:38 @2) + (3:22 @3) 3.73 km (5:01 / km) +142m 4:13 / km
ahr:128 max:145 shoes: NB Fresh Foam Zante V2

6 PM

Running intervals 23:20 intensity: (20 @0) + (3:49 @1) + (1:57 @2) + (3:16 @3) + (13:25 @4) + (33 @5) 5.11 km (4:34 / km) +1m 4:34 / km
ahr:149 max:172 shoes: NB Fresh Foam Zante V2

5 x 1km (90s). Ran these at about threshold in ~3:25s which felt very comfortable but there wasn't much room to go any harder.

Running warm up/down 17:06 intensity: (53 @0) + (8:12 @1) + (8:01 @2) 3.39 km (5:02 / km)
ahr:124 max:138 shoes: NB Fresh Foam Zante V2

Monday Feb 4, 2019 #

7 AM

Running 32:04 intensity: (45 @0) + (18:16 @1) + (13:03 @2) 6.04 km (5:19 / km) +24m 5:12 / km
ahr:124 max:139 shoes: NB Fresh Foam Zante V2

Recovery jog before the commute. Really tired this morning and feel like I need more sleep despite going to bed early last night.
9 PM

Strength and Conditioning 25:00 [1]

Sunday Feb 3, 2019 #

11 AM

Running warm up/down 12:45 intensity: (1:31 @0) + (2:16 @1) + (7:09 @2) + (1:49 @3) 2.26 km (5:39 / km) +14m 5:28 / km
ahr:126 max:145 shoes: VJ Bold (2)

Orienteering race 54:06 intensity: (16 @0) + (19 @1) + (39 @2) + (12:18 @3) + (40:31 @4) + (3 @5) 9.21 km (5:52 / km) +232m 5:13 / km
ahr:158 max:170 shoes: VJ Bold (2)

Bramcote Hills - EML Brown

Nice blast round and felt stronger than I normally do up the hills, which I quite enjoyed. Really chilly morning even though it was sunny. Some rustiness particularly early on but was struggling to pick up the overprint which was quite faint. Didn't really get to test using the new Str8 compass much. Threshold pretty low still but the better week of running was evident.

http://www.noc-uk.org/gadget/rg2/#188&route=50158

Running warm up/down 10:35 intensity: (1:22 @0) + (8:24 @1) + (49 @2) 1.52 km (6:57 / km) +21m 6:30 / km
ahr:113 max:133 shoes: VJ Bold (2)

Saturday Feb 2, 2019 #

12 PM

Orienteering 2:09:28 intensity: (26:53 @0) + (30:15 @1) + (59:51 @2) + (12:29 @3) 17.0 km (7:37 / km) +155m 7:17 / km
ahr:118 max:149 shoes: Inov8 X Talon 212 (5)

Finish tagging at Sherwood Pines.

« Earlier | Later »