Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
Running	9	8:30:43	57.29	(8:55)	92.2	(5:32)	830
Cross Training	6	7:01:00	33.18		53.4		300
Orienteering	4	6:52:21	30.32	(13:36)	48.8	(8:27)	1345	77 /	85c	90%
Total	18	22:24:04	120.79		194.4		2475	77 /	85c	90%

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Sunday Jun 28, 2009 #

Orienteering 2:00:00 [3] *** 15.0 km (8:00 / km) +300m 7:16 / km
spiked:26/30c shoes: VJ Twister #2

More control hanging and collecting this time on Whiteford Burrows. Also ran one of the mass start gaffled courses.

Saturday Jun 27, 2009 #

Orienteering 2:00:00 [3] ***** 15.0 km (8:00 / km) +500m 6:51 / km
spiked:30/35c shoes: VJ Twister #2

Putting out and collecting in controls for the EMJOS at Merthyr Mewr - scorching hot - what a day.

Thursday Jun 25, 2009 #

Running intervals 42:00 [5] 9.0 km (4:40 / km) +40m 4:34 / km
shoes: Asics

400m intervals for 32mins then 200m for 10mins rests of ~1min for the 400s and ~30s for the 200s.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +30m 5:50 / km
shoes: Asics

Normal stuff plus a good stretching sesh afterwards

Was going to get out to terrain for some middle race type training but having been on site sunning it up in Coventry all day I was totally knackered and felt pretty luthargic. Think I was feeling the effect of the sun so gave training a miss. Stating to ease down now anyway for the UK Cup finals.

Tuesday Jun 23, 2009 #

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +20m 6:06 / km
shoes: Asics

Running to and from training plus extra running around the field to WU.

Running intervals 40:00 [5] 8.0 km (5:00 / km) +80m 4:46 / km
shoes: Asics

40 mins of short sprints in laps of five sprints ~30s on 30s off.

Sunday Jun 21, 2009 #

Orienteering 45:16 [1] 2.3 km (19:41 / km) +60m 17:25 / km
shoes: Asics

Shadowing Amy around the NOC SL event at Bramcote.

Orienteering 21:04 [3] *** 3.3 km (6:23 / km) +100m 5:33 / km
spiked:21/20c shoes: Inov8 Flyroc 310

Technical course NOC SL3 at Bramcote

Consisted of the orange plus 6 extra controls over on the Hemlockstone on a map without paths.

Already been to the orange controls and hit all the extra ones fine bar ~10s on one control. A pit in an area I always end up too high - dodgy map maybe?

Saturday Jun 20, 2009 #

Running intervals (Hills) 40:00 [5] 7.0 km (5:43 / km) +250m 4:51 / km
shoes: Asics

Hill intervals.

Sets of 3 drainage channels as I've done previously the 1st back down, 2nd, back down then 3rd and back down. Three sets on four different hills so 36 reps in total.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: Asics

Running to and from my session, went the long way around to get extra length on my warm down run.

Thursday Jun 18, 2009 #

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

To and from training

Running intervals 20:00 [4] 3.6 km (5:33 / km) +40m 5:16 / km
shoes: Asics

Laps of the cricket pitch (~450-500m) with 1min rest between each lap. Were taking between 1:23 and 1:30. gave it up after 20mins because my groin was so tight. I couldn't stride out so went for a steady run instead.

Running 14:00 [2] 2.8 km (5:00 / km) +30m 4:45 / km
shoes: Asics

Steady run around the field. Did lots of stretching afterwards before a jog back home.

Wednesday Jun 17, 2009 #

Cross Training (Football) 1:00:00 [2]
shoes: Asics

Football with work. About 7-7 I think tonight. Bloody knackered.

Tuesday Jun 16, 2009 #

Running warm up/down 30:00 [2] 3.5 km (8:34 / km)
shoes: Asics

Running race 29:43 [5] 8.1 km (3:40 / km) +100m 3:27 / km
ahr:183 max:189 shoes: Asics

Booths SL event near Chesterfield.

8th place - hard work after the brutality of yesterdays football.

Monday Jun 15, 2009 #

Cross Training race (Football) 49:00 [4]
shoes: Asics

Work five a side competition

8 games of 7 minutes brutal all out football - we all sat one out though. Won the first 3 then lost the next 3. Finished with 2 draws. 4th out of th 9 teams - ok I spose.

Friday Jun 12, 2009 #

Cross Training 47:00 [3] 19.2 km (2:27 / km) +50m 2:25 / km

Cycle to James's

Cross Training 55:00 [3] 19.2 km (2:52 / km) +150m 2:45 / km

And home again - uphill on the way back and ass sore as well.

Thursday Jun 11, 2009 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Asics

To/from training

Running 40:00 [5] 8.0 km (5:00 / km) +40m 4:53 / km
shoes: Asics

Shorter efforts tonight ~20-30s on and ~20-30s off. 8 circuits total each of around 1km.

Wednesday Jun 10, 2009 #

Cross Training (Football) 1:00:00 [3]
ahr:149 max:178 shoes: Asics

7 a side with work

must have been about 9-8 tonight. A bagged myself 4. Pretty sure we edge a win though.

Big work 5-a-side tonrament of Monday.

Tuesday Jun 9, 2009 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Asics

Running intervals 40:00 [5] 7.2 km (5:33 / km) +40m 5:24 / km
shoes: Asics

Pyramids

200m, 400m, 600m, 800m

with rests of 30s, 60s, 90s, 120s. Back to 200's after 800s.

Monday Jun 8, 2009 #

Cross Training (Mountain Biking) 1:30:00 [1] 15.0 km (6:00 / km) +100m 5:48 / km

Out on the trails and Silverhill on the MTB. Pretty steady, lots of stopping and chatting. Arse still hurt by the end though.

Sunday Jun 7, 2009 #

Orienteering 48:52 [1] 3.6 km (13:34 / km) +85m 12:08 / km
shoes: VJ Twister #2

Carsington Pastures

Shadowed Amy around an orange course so it was at a very steady pace. The weather was awful with strong winds and heavy showers. There was even a rather painful hail storm towards the end of the course.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Twister #2

Run to the start for my brown course. The rain was by now heavy and persistant and my fingers were rather cold started almost as soon as I got to the start to keep warm.

Orienteering race 57:09 [5] 9.6 km (5:57 / km) +300m 5:09 / km
shoes: VJ Twister #2

Carsingtone Pastures Brown course

Started reasonably well just a little low on #2 initially and nearly over shot #5 as the control was on the near side of the deep pit so didn't see it initially. My laces can undone on the way to #11, school boy error. Have run out of tape to tape them. Took ages to do them back up bacause my hands were so cold. Then lost about 40s approaching #11 as I had no proper AP.

Fine around the BF loop but messed up 16 big time. It was only ~100-150m from a large pylon but just could not find it and did abit of headless chickening around every lump and bump in the area still nothing. Eventually ran to the pylon and took an accurate bearing to it and spotted it about 10m to my left. 5 mins lost.

The a little hesitation on #17 lost a little more time. The next few were ok until #24 when I was too high up the hill - should have just contoured - this lost a further ~30s.

Rubbish run ~8mins lost in total though was running pretty well after a few days rest (which I feel I needed). Head not quite focussed fully today.

Wednesday Jun 3, 2009 #

Cross Training (Football) 1:00:00 [3]
ahr:146 max:174 shoes: Asics

8 a side with work. 5-1 win

Tuesday Jun 2, 2009 #

Running intervals 40:00 [5] 8.0 km (5:00 / km) +80m 4:46 / km
ahr:165 max:184 shoes: Asics

Sutton Harriers Intervals

8 x 1.05km intervals on the grass with 90s rest between:

3:32 - 161/174
3:30 - 167/177
3:34 - 165/180
3:32 - 167/181
3:31 - 169/180
3:28 - 172/182
3:28 - 173/183
3:28 - 171/184

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Asics

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