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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running19 11:18:35 91.63(7:24) 147.47(4:36) 849
  Orienteering2 1:44:26 14.43(7:14) 23.22(4:30) 23721 /24c87%
  Strength and Conditioning1 20:00
  Total21 13:23:01 106.06 170.68 108621 /24c87%
  [1-5]21 13:11:11
averages - sleep:8.1 weight:67.6kg

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Monday Sep 30, 2013 #

7 AM

Running 16:17 intensity: (26 @0) + (17 @1) + (12:59 @2) + (2:35 @3) 3.39 km (4:48 / km)
ahr:137 max:147

ITW
6 PM

Running 32:48 intensity: (22 @0) + (10 @1) + (23:15 @2) + (9:01 @3) 7.15 km (4:35 / km) +39m 4:28 / km
ahr:141 max:151 shoes: Adidas Adizero Adios 2 (2)

Evening jog once home, feeling surprisingly reasonable though took it steady.

Sunday Sep 29, 2013 #

9 AM

Running warm up/down 17:09 intensity: (3:30 @0) + (4:48 @1) + (4:15 @2) + (2:54 @3) + (1:42 @4) 1.65 km (10:25 / km) +1m 10:23 / km
ahr:131 max:168 shoes: Adidas Adizero Adios 2 (2)

Running race 1:15:51 intensity: (6:55 @4) + (1:08:56 @5) 21.26 km (3:34 / km) +35m 3:32 / km
ahr:175 max:181 shoes: Adidas Adizero Adios 2 (2)

Robin Hood Half

Originally signed up for this as an early autumn target and 72mins was the original aim. However, with recent illness again I just hoped to get round and enjoy it and it I could run 75-80mins then great.

WU didn't feel great but didn't dwell on it too much as I lined up. Off in the 2nd non elite (had to have run sub 70 in the last year) wave, just mingled in the middle of the group as I thought this would prevent me going off too quick. Soon after the start I had to get to the outside to take a few people and soon settled in to the second pack of runners, bit of a shock to go through 1km in 3:10 - far faster than I should have been but it felt comfortable and the next few kms were all sub 3:30s and 72 was actually a potential.

First drinks at 3miles, grabbed a water but couldn't work out how to open the pouch so bit the corner and squirted water straight up my nose, then tried to take a drink and again squirted water straight up my nose. After managing to take a small drink I gave up and ditch the water pouch.

Soon after started getting some side stitch which slowed me a little as I dropped off the pack I was running with, this gradually subsided over the next couple of miles and soon entered Nott'm Uni and half way. This is the slowest section of the course with some gradual but lengthy hills that eat several seconds and gravel footpaths and then onto University Boulevard for the turn back towards Nottingham. Feeling some fatigue at this point and the km splits had dropped to 3:40s, was also now running into a brisk wind. Was on my own from hear so was just enjoying the atmosphere produced by the spectators and maintaining the pace I was at.

Soon enough I was on the bank of the Trent from the final 2.5 mile dog leg finish, this section did seam to go on for ever. The final mile, bar the run-in, was also strangely quite after the crowds through the rest of the course. Finished as I had run the second half of the courses on my own, which I was happy with as I didn't have a sprint finish in me.

So, first taste of a race of this size and loved the atmosphere of it all. Happy with the time considering the last few weeks and limited training and fairly certain 72mins was attainable had I been training fully. I think the first few kms, which were comfortable, show that. In fact went through 5km only 4s off my park race PB from earlier this year and smashed my 10km PB although I haven't run one for probably 4 years.
C • Half Marathon 2

Thursday Sep 26, 2013 #

7 AM

Running 8:40 [2] 1.76 km (4:55 / km)
ahr:132 max:146 shoes: Adidas Adizero Adios 2 (2)

Running 8:30 [2] 1.8 km (4:43 / km)
shoes: Adidas Adizero Adios 2 (2)

Wednesday Sep 25, 2013 #

5 PM

Running 57:25 intensity: (5:34 @1) + (45:22 @2) + (6:29 @3) 11.24 km (5:06 / km) +155m 4:47 / km
ahr:137 max:153 shoes: Adidas Adizero Adios 2 (2)

Home from Hucknall, didn't feel good.

Tuesday Sep 24, 2013 #

7 PM

Running tempo 27:01 intensity: (14:10 @2) + (2:08 @3) + (10:43 @4) 5.91 km (4:34 / km) +57m 4:22 / km
ahr:147 max:170 shoes: New Balance Minimus MT00

Monday Sep 23, 2013 #

5 PM

Running 32:18 intensity: (8:46 @2) + (21:54 @3) + (1:38 @4) 7.05 km (4:35 / km) +42m 4:27 / km
ahr:146 max:161 shoes: Adidas Adizero Adios 2 (2)

Sunday Sep 22, 2013 #

Event: London City Race
 
11 AM

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Adidas Adizero Adios 2 (2)

Orienteering race 54:04 [5] 12.95 km (4:10 / km) +71m 4:04 / km
ahr:176 max:187 shoes: Adidas Adizero Adios 2 (2)

London City Race

Despite feeling crap yesterday decided to give this ago in any case. WU felt OK and fuelled by nitrates and caffeine got round though unsurprisingly didn't feel like it should. Orienteering wise I missed the best route on 4 but other than that my routes were generally decent although there were some sections that were quite easy. Glad to get out and enjoy a bit of orienteering. Two months ago I would have been very disappointed with my result but based on the last few weeks I'm fairly pleased.

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Adidas Adizero Adios 2 (2)


1. Mens Elite - Splits

Saturday Sep 21, 2013 #

5 PM

Running 29:45 intensity: (6:21 @1) + (19:25 @2) + (3:59 @3) 5.7 km (5:13 / km) +27m 5:06 / km
ahr:134 max:152 shoes: Adidas Adizero Adios 2 (2)

Couple of days of after feeling really fatigued and tired. Tried a run today but it felt pretty terrible.

Wednesday Sep 18, 2013 #

5 PM

Running 34:45 intensity: (3:52 @2) + (23:47 @3) + (7:06 @4) 7.69 km (4:31 / km) +81m 4:18 / km
ahr:152 max:166 shoes: Adidas Adizero Adios 2 (2)

Tuesday Sep 17, 2013 #

7 AM

Running 11:32 intensity: (4:05 @2) + (7:27 @3) 2.42 km (4:46 / km)
ahr:149 max:156 shoes: Adidas Adizero Adios 2 (2)

Monday Sep 16, 2013 #

6 PM

Running 37:34 intensity: (11:45 @2) + (22:49 @3) + (3:00 @5) 8.09 km (4:39 / km) +53m 4:30 / km
ahr:146 max:168 slept:8.25 weight:72.5kg shoes: Adidas Adizero Adios 2

Easy out to Sutton Lawn, ankles and calves batter due to getting used to the impact of running again. 10 ~20s hill reps on Mick's Hill.

Sunday Sep 15, 2013 #

11 AM

Running 1:13:12 intensity: (4:18 @2) + (45:43 @3) + (23:11 @4) 16.89 km (4:20 / km) +130m 4:10 / km
ahr:154 max:168 slept:7.5 shoes: Adidas Adizero Adios 2 (2)

As yesterday, felt pretty decent again; long may this continue! :)

Saturday Sep 14, 2013 #

6 PM

Running 43:35 intensity: (24:43 @2) + (17:55 @3) + (57 @4) 9.62 km (4:32 / km) +51m 4:25 / km
ahr:142 max:164 slept:10.0 shoes: New Balance Minimus MT00

Maybe it was the great nights sleep but all day I have felt decent and the run was no different. Breaking in the new trainers but gave my calves a bit of a battering.

Thursday Sep 12, 2013 #

6 PM

Running warm up/down 6:58 intensity: (4:43 @2) + (2:15 @3) 1.45 km (4:48 / km) +4m 4:44 / km
ahr:135 max:153 shoes: Adidas Adizero Adios 2 (2)

Running intervals 20:50 intensity: (7:00 @0) + (2:00 @1) + (6:50 @4) + (5:00 @5) 4.44 km (4:42 / km) +1m 4:41 / km
ahr:149 max:192 shoes: Adidas Adizero Adios 2 (2)

First interval session since illness. Just tried a short session to see how things went. Did 2 x 400m (2min recovery), 2 x 1km (200m jog), 2 x 400m (2min recovery).

1:10, 1:13, 3:18 (a bit faster than planned), 3:30 (really starting to struggle), 1:15, 1:13

Generally to 400s felt ok but the 1kms felt a little uncomfortable and tough.

Running warm up/down 6:16 intensity: (2:45 @1) + (3:31 @2) 1.22 km (5:08 / km)
ahr:128 max:139 shoes: Adidas Adizero Adios 2 (2)

Tuesday Sep 10, 2013 #

6 PM

Running 34:14 intensity: (2:16 @1) + (29:53 @2) + (2:05 @3) 7.24 km (4:44 / km) +35m 4:37 / km
ahr:136 max:146 shoes: Adidas Adizero Adios 2 (2)

Monday Sep 9, 2013 #

5 PM

Running 42:52 intensity: (13:40 @2) + (29:12 @3) 9.42 km (4:33 / km) +52m 4:26 / km
ahr:144 max:155 slept:7.5 weight:65.3kg shoes: Adidas Adizero Adios 2

Easy run round the Kingmill Res route felt fine the first half but found it hard to run slow. Second half was a little more of a struggle but progress still considering I have been on-site and on my feet all day.

Sunday Sep 8, 2013 #

11 AM

Orienteering 50:22 [4] *** 10.26 km (4:55 / km) +166m 4:32 / km
spiked:21/24c shoes: Inov8 O Roc 280

Feeling much improved from yesterday. Threw caution to the wind and ran the Brown course though kept at a tempo pace. Just wanted to be out running and orienteering again which I did. Small errors but unsurprisingly nothing major on a fairly easy area.

Friday Sep 6, 2013 #

Note
(rest day)

Slowly building and not wanting to push it.

Thursday Sep 5, 2013 #

6 PM

Running 29:03 intensity: (32 @0) + (33 @1) + (7:25 @2) + (18:48 @3) + (1:45 @4) 6.16 km (4:43 / km) +51m 4:31 / km
ahr:146 max:163 shoes: Adidas Adizero Adios 2 (2)

Another short steady one. HR started increasing towards the end but otherwise again ok. Can feel the fatigue in the background though.

Wednesday Sep 4, 2013 #

9 PM

Strength and Conditioning 20:00 [1]
slept:7.0 weight:65kg

Just a light core session.

Tuesday Sep 3, 2013 #

6 PM

Running 17:00 [1] 3.5 km (4:51 / km) +35m 4:38 / km
shoes: Adidas Adizero Adios 2 (2)

After feeling horrendous and totally devoid of any energy of the weekend the last couple of days I have started feeling much improved. Drugs obviously starting to have an effect. Decided to go for a little run and see how things are and a very nice evening for it. Things OK, not great, but its a start.

Sunday Sep 1, 2013 #

Event: YHOA Urban League
 

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