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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Nov 30, 2016:

activity # timemileskm+mload
  Running37 28:04:47 223.49(7:32) 359.67(4:41) 30893920.3
  Orienteering4 7:14:17 43.0(10:06) 69.2(6:17) 178326 /30c86%1378.9
  Strength and Conditioning1 23:39 1.1(21:35) 1.76(13:24)42.0
  Running Drills2 14:44 0.67(21:52) 1.08(13:35) 410.7
  Total39 35:57:27 268.25(8:03) 431.71(5:00) 487626 /30c86%5351.8
  [1-5]39 34:28:42
averages - weight:66.4kg

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Wednesday Nov 30, 2016 #

Note
(rest day)

Tuesday Nov 29, 2016 #

6 PM

Running warm up/down 9:13 intensity: (56 @0) + (1:30 @1) + (37 @2) + (53 @3) + (5:17 @4) 1.59 km (5:47 / km) +1m 5:46 / km
ahr:144 max:166 shoes: Adidas Adizero Takumi Sen 2

Running hills 30:59 intensity: (21 @0) + (20 @1) + (6:02 @2) + (10:43 @3) + (11:46 @4) + (1:47 @5) 7.21 km (4:18 / km) +14m 4:15 / km
ahr:151 max:174 shoes: Adidas Adizero Takumi Sen 2

Short (~250m) hill reps with jog back recoveries. 30 mins continuous.

Running warm up/down 11:12 intensity: (1 @0) + (2:05 @1) + (5:15 @2) + (3:51 @3) 2.41 km (4:39 / km) +26m 4:25 / km
ahr:134 max:148 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 28, 2016 #

6 PM

Running 39:10 intensity: (16:07 @1) + (17:29 @2) + (2:32 @3) + (3:02 @4) 9.0 km (4:21 / km) +77m 4:10 / km
ahr:107 max:159 shoes: New Balance V790

Sunday Nov 27, 2016 #

11 AM

Running warm up/down 17:38 intensity: (4:03 @0) + (7:17 @1) + (5:51 @2) + (27 @3) 2.27 km (7:46 / km) +70m 6:44 / km
ahr:114 max:147 shoes: VJ Bold

Orienteering race 1:09:34 intensity: (10 @0) + (13 @1) + (4:07 @2) + (25:42 @3) + (39:22 @4) 13.44 km (5:11 / km) +132m 4:56 / km
ahr:153 max:168 shoes: VJ Bold

EM Champs at Wakeley

Fairly uninspiring area (used to be better than this), mapping and planning.

http://www.leioc.routegadget.co.uk/rg2/index.php#1...

First half was fine but made many errors in the second half, partly my own fault but others due to poor mapping, controls hidden (grippled on tree trunks), and one control in the wrong place.

Running warm up/down 36:32 intensity: (24:26 @0) + (10:44 @1) + (1:22 @2) 2.22 km (16:25 / km) +29m 15:25 / km
ahr:88 max:129 shoes: VJ Bold

Saturday Nov 26, 2016 #

3 PM

Running long 1:39:22 intensity: (1:00 @0) + (12:46 @1) + (1:09:33 @2) + (9:04 @3) + (6:54 @4) + (5 @5) 22.2 km (4:29 / km) +163m 4:19 / km
ahr:134 max:170 shoes: Asics Gel - Fuji Racer 3

Cold but beautiful evening. Ran the trails until it got too dark to see and then a road run home.

Friday Nov 25, 2016 #

7 AM

Running 21:18 intensity: (42 @0) + (1:15 @1) + (12:53 @2) + (6:28 @3) 4.58 km (4:39 / km) +50m 4:25 / km
ahr:134 max:145 shoes: Skechers Go Run 4

5 PM

Running 24:50 intensity: (16 @0) + (5:59 @1) + (16:05 @2) + (2:30 @3) 4.82 km (5:09 / km) +169m 4:23 / km
ahr:130 max:148 shoes: Skechers Go Run 4

Thursday Nov 24, 2016 #

7 AM

Running 1:07:56 intensity: (4:42 @0) + (3:59 @1) + (19:54 @2) + (15:00 @3) + (9:12 @4) + (15:09 @5) 14.92 km (4:33 / km) +58m 4:28 / km
ahr:146 max:198 shoes: Skechers Go Run 4

ITW, but forgot my wallet and only realised once I'd hoped on the train. This meant lots of extra running time to get home to fetch it.

Wednesday Nov 23, 2016 #

6 AM

Strength and Conditioning 23:39 intensity: (4:02 @0) + (8:34 @1) + (2:25 @2) + (5:57 @3) + (2:41 @4) 1.76 km (13:24 / km)
ahr:125 max:163

12 PM

Running 44:47 intensity: (20 @0) + (35 @1) + (15:29 @2) + (25:15 @3) + (1:49 @4) + (1:19 @5) 11.03 km (4:03 / km) +8m 4:03 / km
ahr:142 max:175 weight:66.5kg shoes: Skechers Go Run 4

Lunch run along the waterways. Damp.

Tuesday Nov 22, 2016 #

7 AM

Running 29:16 intensity: (8:28 @0) + (37 @1) + (11:46 @2) + (1:54 @3) + (1:46 @4) + (4:45 @5) 6.01 km (4:52 / km) +12m 4:49 / km
ahr:160 max:196 shoes: Asics Gel - Fuji Racer 3

6 PM

Running warm up/down 17:11 intensity: (1:59 @0) + (45 @1) + (4:44 @2) + (3:53 @3) + (5:26 @4) + (24 @5) 3.77 km (4:33 / km) +34m 4:22 / km
ahr:141 max:174 shoes: Adidas Adizero Takumi Sen 2

Running Drills warm up/down 8:05 intensity: (5:21 @0) + (2:44 @1) 0.54 km (15:07 / km) +3m 14:42 / km
ahr:95 max:115 shoes: Adidas Adizero Takumi Sen 2

Running intervals 33:16 intensity: (1:35 @0) + (2:43 @1) + (2:52 @2) + (4:49 @3) + (16:40 @4) + (4:37 @5) 7.58 km (4:23 / km) +2m 4:23 / km
ahr:156 max:191 shoes: Adidas Adizero Takumi Sen 2

12 x 600m (60s) in ~1:48/49

Running warm up/down 18:02 intensity: (44 @0) + (2:29 @1) + (5:56 @2) + (2:41 @3) + (1:29 @4) + (4:43 @5) 3.86 km (4:41 / km)
ahr:145 max:180 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 21, 2016 #

6 PM

Running 46:05 [2] 8.69 km (5:18 / km) +103m 5:00 / km
shoes: Asics Gel - Fuji Racer 3

Slow plod along the Grand Union Canal around Wippendell Woods and Cassiobury Park.

Sunday Nov 20, 2016 #

9 AM

Orienteering long 2:55:28 intensity: (27 @0) + (1:15 @1) + (5:11 @2) + (1:40:31 @3) + (1:08:04 @4) ** 29.15 km (6:01 / km) +882m 5:14 / km
ahr:152 max:167 spiked:15/15c shoes: Inov8 X Talon 212 (5)

Peak Raid 3 - Grindleford

Cleared up only to find I didn't punch number 15 properly? So only got 475 points, annoying but it made no difference. Still the biggest score from anyone otherwise was 425 I think. Very cold and wet underfoot with ankle deep snow on the highest points. Controls were quite easy today but I don't think I picked the best route through the middle section (4,6,7,15).

http://www.syo.routegadget.co.uk/rg2/#135&course=1...

Saturday Nov 19, 2016 #

8 AM

Running warm up/down 20:09 intensity: (18 @0) + (1:42 @1) + (10:16 @2) + (7:53 @3) 4.26 km (4:44 / km) +54m 4:27 / km
ahr:136 max:151 shoes: Adidas Adizero Takumi Sen 2

Running tempo 17:08 intensity: (4 @0) + (7 @1) + (6 @2) + (19 @3) + (11:15 @4) + (5:17 @5) 5.09 km (3:22 / km) +36m 3:15 / km
ahr:166 max:173 shoes: Adidas Adizero Takumi Sen 2

Park run at Brierley.

Felt crap before so was glad the time was respectable, although way of my pb here by a distance.

Running warm up/down 20:33 intensity: (18 @0) + (13:17 @1) + (6:58 @2) 4.09 km (5:02 / km) +12m 4:57 / km
ahr:123 max:139 shoes: Adidas Adizero Takumi Sen 2

Friday Nov 18, 2016 #

Note
(rest day)

Thursday Nov 17, 2016 #

7 AM

Running 29:04 intensity: (19 @0) + (3:45 @1) + (24:28 @2) + (32 @3) 5.9 km (4:56 / km) +17m 4:52 / km
ahr:130 max:147 shoes: Skechers Go Run 4

6 PM

Running warm up/down 11:38 intensity: (25 @0) + (51 @1) + (10:22 @2) 2.48 km (4:41 / km) +38m 4:21 / km
ahr:129 max:138 shoes: Asics Gel - Fuji Racer 3

Orienteering 17:33 intensity: (55 @0) + (8:21 @1) + (5:26 @2) + (2:51 @3) 2.62 km (6:42 / km) +38m 6:15 / km
ahr:124 max:147 shoes: Asics Gel - Fuji Racer 3

Attempt at O intervals around Wippendell Woods. The map, is only 2014, but pretty out of date already so I got in a boo early on, was very tired so soon called it a day.

Running warm up/down 17:40 intensity: (21 @0) + (14:31 @1) + (2:11 @2) + (37 @3) 3.37 km (5:15 / km) +18m 5:07 / km
ahr:120 max:146 shoes: Asics Gel - Fuji Racer 3

Wednesday Nov 16, 2016 #

5 PM

Running 1:05:54 intensity: (43 @0) + (3:13 @1) + (54:13 @2) + (2:48 @3) + (4:47 @4) + (10 @5) 14.43 km (4:34 / km) +14m 4:33 / km
ahr:133 max:170 shoes: Skechers Go Run 4

Steady out and back along the Grand Union Canal with head torch. About choking on canal boat smoke at times.

Tuesday Nov 15, 2016 #

7 AM

Running 32:23 intensity: (31 @0) + (1:48 @1) + (1:19 @2) + (4:46 @3) + (18:13 @4) + (5:46 @5) 7.01 km (4:37 / km) +20m 4:33 / km
ahr:157 max:180 shoes: Skechers Go Run 4

1 PM

Running warm up/down 24:23 intensity: (19 @0) + (57 @1) + (12:55 @2) + (6:33 @3) + (3:03 @4) + (36 @5) 5.58 km (4:22 / km) +64m 4:08 / km
ahr:140 max:178 shoes: Adidas Adizero Takumi Sen 2

Running intervals 32:30 intensity: (1:43 @1) + (2:46 @2) + (6:11 @3) + (17:28 @4) + (4:22 @5) 7.08 km (4:36 / km) +2m 4:35 / km
ahr:157 max:173 shoes: Adidas Adizero Takumi Sen 2

Solo 16 x 400m at Berry Hill track in blocks of 4 with recoveries of (75,60s,45s,30s) glad to get it done.

Running warm up/down 23:16 intensity: (27 @1) + (15:33 @2) + (7:16 @3) 5.26 km (4:26 / km) +52m 4:13 / km
ahr:136 max:145 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 14, 2016 #

4 PM

Running 1:10:53 intensity: (23 @0) + (1:14 @1) + (13:28 @2) + (49:50 @3) + (5:58 @4) 17.04 km (4:10 / km) +111m 4:02 / km
ahr:145 max:160 weight:65.7kg shoes: Asics Gel - Fuji Racer 3

Was expecting a long day on site in Watford but thankfully managed to be home before 5 so was pleased to head out on the trails in the fading light.

Felt massively better tonight and saw Supermoon which lit up the trails pretty nicely at times. Something pretty weird going for a period wit GPS in the middle section of this run. New shoes; its taken a while to get trail shoes I'm happy with, these are the best by far.

Sunday Nov 13, 2016 #

10 AM

Running warm up/down 10:25 [0] 2.19 km (4:46 / km) +15m 4:36 / km
shoes: Brooks Mach 15

Running race 25:02 intensity: (9 @1) + (6 @2) + (11 @3) + (8:18 @4) + (16:18 @5) 7.02 km (3:34 / km) +28m 3:30 / km
ahr:169 max:178 weight:67kg shoes: Brooks Mach 15

Booths XC at Cheddesdon

Really didn't know how this would go, ended up a bit better than hoped but I know I'm capable of better. First lap was none eventful and fine, sitting in 3rd/4th. After the river crossings Stuart King pull away fast, and I started struggling, dropping to 7th after 3/4 of race, HR dropped massively too but didn't have anything else in the tank. Crossing the two rivers was once again a big benefit and the 5-10s gap to the group in front disappeared. The group started pulling away again until the final 200m where from nowhere, extra gears emerged and I surged to take 4th, just, with scratches to my ear after a fight with a bush on the inside line.

Running warm up/down 13:39 intensity: (21 @0) + (4:03 @1) + (9:15 @2) 2.55 km (5:22 / km) +16m 5:12 / km
ahr:125 max:137 shoes: Brooks Mach 15

Saturday Nov 12, 2016 #

12 PM

Running long 1:18:55 intensity: (22:13 @1) + (36:18 @2) + (14:36 @3) + (5:48 @4) 16.33 km (4:50 / km) +151m 4:37 / km
ahr:125 max:168 shoes: Brooks Pure Grit

Felt rubbish, legs empty, so shortened the normal 2hr long run. Run became eventful on the return leg as I witnessed a car accident, with once of the drivers driving straight off, having pretty much driven straight at the other car while overtaking.

Was good Samaritan; all in the remaining car (inc 2 x children) were shaken but fine and provided my details as a witness. On returning for my run, 5 mins later, I found the other car, abandoned, front end hanging off. Memorising the number plate I ran back to the scene to report my findings to the family. I do despair with the scum we have to share this planet with; I hope that the guy who fled the scene gets what he deserves (but will probably not).

Thursday Nov 10, 2016 #

7 AM

Running 25:20 intensity: (2:51 @0) + (1:12 @1) + (9:15 @2) + (12:02 @3) 5.56 km (4:33 / km) +45m 4:23 / km
ahr:133 max:151 shoes: Inov8 X Talon 212 (5)

5 PM

Running hills 43:03 intensity: (1:09 @0) + (22:44 @1) + (12:28 @2) + (6:42 @3) 8.18 km (5:16 / km) +247m 4:34 / km
ahr:125 max:154 shoes: Inov8 X Talon 212 (5)

Was going to be a tempo hills but there was nothing in the tank so decided I would do a couple of steady hill laps instead. After 1.5laps there was just nothing at all in my legs, and what I was doing I'm not sure even counted as training it was so laboured. I plodded home instead, feeling sorry for myself. Not sure if this is mild CFS or a virus in the background, possibly a bit of both?

Wednesday Nov 9, 2016 #

7 AM

Running 23:48 intensity: (43 @0) + (40 @1) + (11:11 @2) + (11:14 @3) 5.01 km (4:45 / km) +50m 4:31 / km
ahr:137 max:148 shoes: Skechers Go Run 4

5 PM

Running 24:12 intensity: (59 @0) + (3:56 @1) + (13:34 @2) + (5:43 @3) 5.2 km (4:39 / km) +166m 4:01 / km
ahr:131 max:149 shoes: Skechers Go Run 4

Tuesday Nov 8, 2016 #

8 AM

Running 20:42 intensity: (24 @0) + (7:18 @1) + (13:00 @2) 4.14 km (5:00 / km) +11m 4:56 / km
ahr:126 max:136 shoes: Skechers Go Run 4

6 PM

Running warm up/down 26:28 intensity: (37 @0) + (4:56 @1) + (20:55 @2) 5.54 km (4:46 / km) +33m 4:38 / km
ahr:127 max:138 shoes: Adidas Adizero Takumi Sen 2

Running intervals 30:24 intensity: (22 @0) + (2:53 @1) + (5:05 @2) + (4:04 @3) + (18:00 @4) 7.88 km (3:52 / km) +34m 3:47 / km
ahr:149 max:166 shoes: Adidas Adizero Takumi Sen 2

4 x 1mile and based on how I was feeling I only took at T. 400m jog recoveries. 5:19-5:26 per rep.

Running warm up/down 9:19 intensity: (23 @0) + (5:30 @1) + (2:23 @2) + (46 @3) + (17 @4) 1.92 km (4:51 / km) +4m 4:48 / km
ahr:123 max:158 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 7, 2016 #

7 AM

Running 24:18 intensity: (1:00 @1) + (22:35 @2) + (43 @3) 5.05 km (4:49 / km) +54m 4:34 / km
ahr:125 max:143 shoes: Skechers Go Run 4

Shuffle ITW.
5 PM

Running 45:59 intensity: (19:07 @1) + (25:49 @2) + (1:03 @3) 9.0 km (5:06 / km) +175m 4:39 / km
ahr:119 max:143 shoes: Skechers Go Run 4

HFW (Newstead) - tired and hungry.

Sunday Nov 6, 2016 #

9 AM

Running warm up/down 9:05 intensity: (16 @0) + (1:13 @1) + (2:20 @2) + (5:16 @3) 1.69 km (5:23 / km) +36m 4:52 / km
ahr:136 max:146 shoes: Inov8 X Talon 190 (2)

Orienteering race 2:51:42 intensity: (18 @0) + (2:22 @1) + (24:21 @2) + (1:47:09 @3) + (37:32 @4) 23.99 km (7:09 / km) +731m 6:13 / km
ahr:147 max:168 spiked:11/15c shoes: Inov8 X Talon 190 (2)

Peak Raid 3 - Bleaklow

Was really struggling early on on the climb and contouring; the mild hangover possibly wasn't helping, but think lack of terrain running was the main issue. Second hour the snow was coming down heavy, the visibility was <50m, the wind was biting and I was bloody freezing. I became less sure in my navigation and made sizable hestitation errors through lack of confidence in my position to 2 and 9. Long leg across the top of Bleaklow to 15 I had no idea where I was, low visibility and my compass had a bubble. I drifted right to hit a sizable path/stream but drifted far further right than planned. Then drifted right on the next one and lost 3mins.

After this, visibility got better, I warmed up and started to run much better. Bagged the lot comfortably, which I was fairly confident in from early on.

http://www.syo.routegadget.co.uk/rg2/#134&course=1...

Saturday Nov 5, 2016 #

1 PM

Running warm up/down 34:30 intensity: (22 @0) + (4:01 @1) + (11:08 @2) + (18:59 @3) 6.99 km (4:56 / km) +65m 4:43 / km
ahr:138 max:151 shoes: Skechers Go Run 4

Running race 17:03 intensity: (2:34 @4) + (14:29 @5) 4.86 km (3:30 / km) +40m 3:22 / km
ahr:173 max:179 shoes: Brooks Mach 15

English XC Relays - 2nd Leg

Gap or ~30m to the guys when I went out; soon closed it down, sat in then pushed on. This is mainly how the race went. Was sat at the back of a group of ~5 for the last half lap and didn't think I had anything left to take more places but cracked it up and found I had the extra gears at the end. Think this is the hardest I have ever run and lungs burning, felt good. 35s quicker than last year.

Running warm up/down 33:13 intensity: (1:12 @0) + (6:33 @1) + (20:35 @2) + (4:53 @3) 6.11 km (5:26 / km) +51m 5:13 / km
ahr:130 max:143 shoes: Skechers Go Run 4

Friday Nov 4, 2016 #

5 PM

Running 17:16 intensity: (29 @0) + (8:51 @1) + (7:56 @2) 3.51 km (4:55 / km) +20m 4:47 / km
ahr:124 max:132 shoes: Skechers Go Run 4

Thursday Nov 3, 2016 #

7 AM

Running 16:50 intensity: (42 @0) + (1:23 @1) + (10:01 @2) + (4:44 @3) 3.57 km (4:43 / km) +45m 4:26 / km
ahr:133 max:146 shoes: Skechers Go Run 4

Late so only to Sutton Station.
5 PM

Running 59:15 intensity: (12 @0) + (1:38 @1) + (16:00 @2) + (36:42 @3) + (4:43 @4) 13.27 km (4:28 / km) +309m 4:00 / km
ahr:143 max:159 shoes: Skechers Go Run 4

Back from Newstead. Failed attempt at a progression run; legs just not working tonight.

Wednesday Nov 2, 2016 #

7 AM

Running 45:41 intensity: (42 @0) + (10:06 @1) + (30:37 @2) + (4:16 @3) 9.37 km (4:52 / km) +113m 4:36 / km
ahr:130 max:148 shoes: Skechers Go Run 4

Morning recovery run. Cold crisp morning.
5 PM

Running 51:03 intensity: (29 @0) + (1:59 @1) + (10:23 @2) + (38:12 @3) 12.11 km (4:13 / km) +73m 4:05 / km
ahr:143 max:155 shoes: Skechers Go Run 4

Steady headtorch run on the Tevvie Trails.

Tuesday Nov 1, 2016 #

7 AM

Running 23:25 intensity: (1:19 @0) + (8:14 @1) + (13:52 @2) 4.77 km (4:54 / km) +19m 4:49 / km
ahr:124 max:135 shoes: Skechers Go Run 4

Recovery jog. Left calf/ankle really sore again. Stopped to see if I could massage it out; couldn't so cut short instead. Calf sleeves and massage once at home.
6 PM

Running warm up/down 17:06 intensity: (18 @0) + (1:03 @1) + (10:36 @2) + (5:09 @3) 3.86 km (4:26 / km) +33m 4:15 / km
ahr:136 max:145 shoes: Adidas Adizero Takumi Sen 2

Up to the track. Calves, and legs in general feeling far far better tonight.

Running Drills 6:39 intensity: (1 @0) + (5:17 @1) + (1:21 @2) 0.55 km (12:07 / km) +1m 12:00 / km
ahr:118 max:133 shoes: Adidas Adizero Takumi Sen 2

Running intervals 27:35 intensity: (2 @0) + (1:37 @1) + (3:54 @2) + (4:18 @3) + (11:28 @4) + (6:16 @5) 6.36 km (4:20 / km) +2m 4:20 / km
ahr:156 max:176 shoes: Adidas Adizero Takumi Sen 2

10 x 600m (60s) in ~1:49 Feeling much better tonight than of recent; good group to run with also.

Running warm up/down 18:53 intensity: (4:10 @1) + (14:37 @2) + (6 @3) 3.91 km (4:50 / km)
ahr:129 max:140 shoes: Adidas Adizero Takumi Sen 2

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