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

Training Log Archive: Rich

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Running29 13:32:21 102.29(7:56) 164.62(4:56) 2234
  Orienteering8 7:40:17 49.17(9:22) 79.13(5:49) 176038 /43c88%
  Strength and Conditioning10 4:29:00
  Cross Training1 1:14:43
  Total37 26:56:21 151.46 243.75 399438 /43c88%
  [1-5]35 25:11:22
averages - weight:66.7kg

«»
2:20
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Apr 30, 2017 #

10 AM

Cross Training 1:14:43 intensity: (3:41 @0) + (23:10 @1) + (27:06 @2) + (11:11 @3) + (7:49 @4) + (1:46 @5)
ahr:135 max:198

After feeling so rubbish yesterday decided to play it safe and have a cruise out on the bike instead. On the country lanes on Notts/Derbys border. 30.5km/500m

Strength and Conditioning 10:00 [0]

Saturday Apr 29, 2017 #

8 AM

Running warm up/down 18:48 intensity: (1:22 @2) + (16:09 @3) + (1:17 @4) 4.2 km (4:29 / km) +54m 4:12 / km
ahr:146 max:158 shoes: Adidas Adizero Takumi Sen 2

Running tempo 17:52 intensity: (1 @0) + (19 @1) + (13 @2) + (20 @3) + (14:41 @4) + (2:18 @5) 5.08 km (3:31 / km) +37m 3:23 / km
ahr:165 max:171 shoes: Adidas Adizero Takumi Sen 2

Park run which felt awful all round.

Running warm up/down 25:17 intensity: (35 @0) + (14:43 @1) + (9:28 @2) + (31 @3) 4.76 km (5:18 / km) +19m 5:12 / km
ahr:123 max:142 shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 15:00 [0]

Friday Apr 28, 2017 #

4 PM

Running 35:41 intensity: (50 @1) + (11:43 @2) + (19:43 @3) + (3:25 @4) 8.14 km (4:23 / km) +31m 4:18 / km
ahr:143 max:167 shoes: Skechers Gomeb Speed 3

Easy jog, still an effort and particularly tight hamstring (L).

Thursday Apr 27, 2017 #

6 AM

Note
weight:66.8kg (injured) (rest day)

Hobbling due to quad/groin and hamstring tightness this morning so decided it best to give it a day without impact with some further massage and stretching.

Wednesday Apr 26, 2017 #

7 AM

Running 23:10 intensity: (25 @0) + (4:35 @1) + (15:26 @2) + (2:44 @3) 5.18 km (4:28 / km) +38m 4:19 / km
ahr:130 max:146 weight:66.9kg shoes: Skechers Gomeb Speed 3

ITW - L hamstring becoming increasingly painful again.
5 PM

Running 22:56 intensity: (15:10 @1) + (4:04 @2) + (2:23 @3) + (1:19 @4) 5.0 km (4:35 / km) +171m 3:55 / km
ahr:104 max:165 shoes: Skechers Gomeb Speed 3

As last night, several stops to stretch to get me home.

Clear my hamstring is tight because it is being over-lengthened as my hips are in adduction. Spend about an hour after massaging and stretching my quads, groin, hip flexors and adductors. Found that the inner, lower part of my L quad is stupidly tight, although I couldn't feel it prior, and the likely source of the problem. Very sore after working on it but still pretty tight.

Tuesday Apr 25, 2017 #

6 AM

Strength and Conditioning 25:00 [1]

Glutes and core.
7 AM

Running 25:21 intensity: (1:04 @0) + (1:58 @1) + (16:23 @2) + (53 @3) + (53 @4) + (4:10 @5) 5.39 km (4:42 / km) +73m 4:25 / km
ahr:144 max:200 shoes: Adidas Adizero Takumi Sen 2

ITW - hamstring very tight.
5 PM

Running 26:11 [1] 5.02 km (5:13 / km) +186m 4:24 / km
ahr:155 max:206 shoes: Adidas Adizero Takumi Sen 2

HFW - was supposed to be going to the track but I was struggling to run with the tightness in my L hamstring. Had to stop and stretch my quads/hip fexors several times. Did a good S&C session instead.
6 PM

Strength and Conditioning 1:00:00 [1]

Core, glutes, back, hips and hamstrings.

Monday Apr 24, 2017 #

7 AM

Strength and Conditioning 42:00 [3]
shoes: Inov8 F-lite 195

Plyo circuits - hard work.

Running 25:11 intensity: (12:08 @0) + (33 @1) + (1:50 @2) + (1:22 @3) + (1:31 @4) + (7:47 @5) 4.79 km (5:15 / km) +62m 4:56 / km
ahr:177 max:204 shoes: Skechers Gomeb Speed 3

12 PM

Running 23:42 intensity: (3 @0) + (17:07 @1) + (5:58 @2) + (8 @3) + (5 @4) + (21 @5) 4.54 km (5:13 / km) +162m 4:26 / km
ahr:124 max:183 shoes: Skechers Gomeb Speed 3

Sunday Apr 23, 2017 #

1 PM

Running warm up/down 7:52 [2] 1.59 km (4:57 / km) +26m 4:35 / km
shoes: Inov8 X Talon 212 (5)

Orienteering long 1:47:00 [3] 20.69 km (5:10 / km) +225m 4:54 / km
shoes: Inov8 X Talon 212 (5)

A run around the M21E course from the Midland Champs at Sherwood Forest last year. At times running fairly swiftly and others pretty slow, largely depending on the vegetation. The Forest and budby were great fun and the weather was beautiful. Got pretty grotty towards the south west with some fairly unpleasant bramble undergrowth and tough bracken; this section is like a completely different area from when I planned here 3 years ago.

Some fairly big time losses, nearly all in the circle and nearly always on pits, some of which were barely there now. One I didn't find but figured it must have been under the big pile of brambles and thinning in the area so cariied on after ~3mins of hunting.

Pretty tired and dehydrated by the time I got back to the car but very enjoyable training. Map:

http://www.noc-uk.org/gadget/rg2/#163&course=1

Running warm up/down 10:48 [1] 2.1 km (5:09 / km) +35m 4:45 / km
shoes: Inov8 X Talon 212 (5)

6 PM

Strength and Conditioning 15:00 [1]

Saturday Apr 22, 2017 #

8 AM

Running warm up/down 18:33 intensity: (15 @0) + (20 @1) + (41 @2) + (16:06 @3) + (1:11 @4) 4.2 km (4:25 / km) +53m 4:09 / km
ahr:145 max:158 shoes: Adidas Adizero Adios Boost (4)

Running tempo 17:31 intensity: (8 @1) + (6 @2) + (12 @3) + (11:37 @4) + (5:28 @5) 5.07 km (3:28 / km) +36m 3:20 / km
ahr:167 max:173 shoes: Adidas Adizero Adios Boost (4)

Brierley Forest Park Run as Threshold.

Running intervals 39:42 intensity: (7:47 @1) + (18:17 @2) + (5:41 @3) + (7:57 @4) 8.83 km (4:30 / km) +41m 4:24 / km
ahr:133 max:165 shoes: Adidas Adizero Adios Boost (4)

10min jog then 5 x 2min hard (1 min jog). WD jog home.

Really pleasant morning.

Friday Apr 21, 2017 #

7 AM

Running 24:04 intensity: (1:15 @0) + (1:04 @1) + (21:19 @2) + (26 @3) 5.0 km (4:49 / km) +53m 4:34 / km
ahr:129 max:141 weight:66.7kg shoes: Skechers Gomeb Speed 3

ITW after a good stretching session at home. Still tired legs but improving.
5 PM

Running 24:59 intensity: (23 @0) + (5:09 @1) + (19:21 @2) + (6 @3) 5.43 km (4:36 / km) +13m 4:33 / km
ahr:129 max:140 shoes: Skechers Gomeb Speed 3

Thursday Apr 20, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
weight:66.5kg

7 AM

Running 24:54 intensity: (25 @0) + (5:30 @1) + (18:59 @2) 4.76 km (5:14 / km) +41m 5:01 / km
ahr:128 max:137 shoes: Skechers Gomeb Speed 3

5 PM

Running 22:53 intensity: (1:02 @0) + (16:42 @1) + (5:09 @2) 4.38 km (5:13 / km) +181m 4:20 / km
ahr:120 max:134 shoes: Skechers Gomeb Speed 3

Feeling completely devoid of energy tonight and very achy limbs.

Wednesday Apr 19, 2017 #

6 AM

Strength and Conditioning 32:00 [0]

7 AM

Running 25:17 intensity: (46 @0) + (2:48 @1) + (21:36 @2) + (7 @3) 5.01 km (5:03 / km) +38m 4:52 / km
ahr:129 max:140 shoes: Adidas Adizero Adios Boost (4)

Slow ITW but not feeling quite so bad. Feels like my running form is better also after only a couple of days S&C.
5 PM

Running warm up/down 29:59 intensity: (2:00 @0) + (5:30 @1) + (15:35 @2) + (6:54 @3) 5.67 km (5:17 / km) +211m 4:28 / km
ahr:130 max:150 shoes: Adidas Adizero Adios Boost (4)

Jog home and then around the field once at Hexgreave.
7 PM

Running race 28:54 intensity: (6 @0) + (7 @1) + (4 @2) + (12 @3) + (19:54 @4) + (8:31 @5) 8.18 km (3:32 / km) +41m 3:27 / km
ahr:167 max:173 shoes: Adidas Adizero Adios Boost (4)

Notts AAA 'Road' race at Hexgreave which was mostly on trails and ~30% were pretty rutted fields. Would normally have lapped up the terrain but my legs were not up to it. First 5km or so were pleasant road and trail running and I sat at a nice T pace. the off road section back to the hall was just unpleasant on very tired legs. probably wouldn't have run but the club wanted me to.

Running warm up/down 16:13 intensity: (7:04 @1) + (9:09 @2) 3.31 km (4:54 / km) +25m 4:44 / km
ahr:125 max:138 shoes: Adidas Adizero Adios Boost (4)

Tuesday Apr 18, 2017 #

6 AM

Strength and Conditioning 35:00 [1]

7 AM

Running 27:19 [2] 5.42 km (5:02 / km) +62m 4:46 / km
ahr:132 max:185 shoes: Skechers Gomeb Speed 3

Plod ITW
5 PM

Running 30:24 intensity: (1:19 @0) + (18:46 @1) + (9:37 @2) + (42 @3) 5.9 km (5:09 / km) +198m 4:25 / km
ahr:122 max:141 shoes: Skechers Gomeb Speed 3

Plod home. Hammies still in a bad way.

Monday Apr 17, 2017 #

9 AM

Running warm up/down 21:12 [1] 2.43 km (8:43 / km) +24m 8:19 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 31:59 [5] 6.83 km (4:41 / km) +177m 4:09 / km
shoes: Inov8 X Talon 212 (5)

JK Trophy - 1st leg

Brutal speed at the start and hard to get any room to actual run. Settled more on the way to four as the pack split and came out of the first set of gaffling at the back of the front pack (Rhys, Cherry, A.Carcas and Jamie). Had to dig in across the moor as the pack fronted by shminty caught and passed me; hamstrings were screaming at this point. Slight wobble on the gaffle at 11, I had to traverse to the right which lost me ~10s and dropped me a little further down the train.

Went down the wrong side of the stream to 15 (5s) but continued to hang in. Shorter gaffle at 16 was good but then was pulled off line to 17 by all the runners to my right losing the advantage of the shorter gaffle. Then had the longer gaffle at 18 and found myself alone until the pack emerged from my left heading into 20. Dug in but felt like I was going very slowly.

Although 14th I was at least only 35s down on 4th, which set Danger and Poo Boy up to bring us back for a podium finish. A few small time losses but nothing more than ~10s. This was the aim but we knew it would be difficult so pretty pleased with this.

http://www.jk.routegadget.co.uk/rg2/#70&route=8

Running warm up/down 12:47 [1] 1.23 km (10:22 / km) +26m 9:23 / km
shoes: Inov8 X Talon 212 (5)

Sunday Apr 16, 2017 #

12 PM

Running warm up/down 21:29 [1] 3.79 km (5:40 / km) +59m 5:16 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 1:47:31 [4] 20.26 km (5:18 / km) +269m 4:59 / km
shoes: Inov8 X Talon 212 (5)

JK Long

17th again, hard work particularly second half and a bit disappointed with more errors than I'd expect but again heavy legs/ tight hamstrings were the biggest problem.

Settled in after hesitancy to 1 but RC to 9 was very slow and wiggly - original plan to just head straight was probably a lot quicker. Not very direct to 10. 14 was my biggest time loss and I was very annoyed with myself. Lost time on the leg early by initially panning to head straight but chose to go around when I saw the state of the 'white' forest. Had seen 14 heading to 3 so to drop too low and then thrash about for so long was disappointing. My gps track suggests I lost ~1:45 being too low.

Knew the Rhodi section was coming but really didn't get to grips with it and faffed my way to 20 and lost more time on 22, 23 and 25. Splits suggest ~2:30 through this section. Tired error on 32 drifting way left and then ~30s on 37 failing to find the white forest into the control. Long lonely race but enjoyable.

http://www.jk.routegadget.co.uk/rg2/#69&course=1&r...

Running warm up/down 3:04 [1] 0.32 km (9:31 / km)
shoes: Inov8 X Talon 212 (5)

Tried to warm down but body was failing me.

Saturday Apr 15, 2017 #

12 PM

Running warm up/down 13:31 [2] 2.52 km (5:22 / km) +15m 5:13 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 34:15 [4] 6.92 km (4:57 / km) +87m 4:39 / km
shoes: Inov8 X Talon 212 (5)

JK Middle

Pretty solid, legs of concrete, hamstring very tight.

Only small errors being off line entering control circle at 6, 10 and 14 (~5-10s at each), then poor decision to run around the field to 26. Decent start and caught Adam Potter at 5 (2 mins), which helped me keep the intensity. Was leading for most before Adam started pulling away after 19 when I was really struggling physically but I chose a faster route to 23 to finish clear. 17th.

http://www.jk.routegadget.co.uk/rg2/#67&course=1&r...

Running warm up/down 9:22 [1] 1.48 km (6:19 / km) +20m 5:55 / km
shoes: Inov8 X Talon 212 (5)

8 PM

Strength and Conditioning 15:00 [0]

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 
2 PM

Running warm up/down 8:45 [2] 1.13 km (7:46 / km)
shoes: Adidas Adizero Takumi Sen 2

Orienteering race 16:07 [5] 4.12 km (3:55 / km) +3m 3:54 / km
shoes: Adidas Adizero Takumi Sen 2

JK Sprint

Plod round. Technically OK bar running past 19 as I concentrated on the next leg (~10-12s). Happy with most route choices but probably sub optimal on 3,13 and 17. Couple of big hesitations (3-5s) on 24 and 27. Legs just very heavy and L hamstring really tight by the end.

http://www.jk.routegadget.co.uk/rg2/#66&course=1&r...

Running warm up/down 5:46 [1] 0.93 km (6:11 / km)
shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 1:52 [1] 0.3 km (6:12 / km)
shoes: Adidas Adizero Takumi Sen 2

Thursday Apr 13, 2017 #

6 PM

Running 25:33 intensity: (16 @0) + (2:01 @1) + (5:06 @2) + (1:49 @3) + (9:26 @4) + (6:55 @5) 5.89 km (4:20 / km) +11m 4:18 / km
ahr:155 max:184 shoes: Skechers Gomeb Speed 3

Wednesday Apr 12, 2017 #

6 PM

Running 11:48 [2] 2.37 km (4:59 / km) +21m 4:46 / km
ahr:173 max:183 shoes: Adidas Adizero Adios Boost (4)

Tuesday Apr 11, 2017 #

Note
weight:67.5kg (injured) (sick)

Knee swelling now reducing and walking and getting up/down stairs is much easier. Hopeful for the weekend but have managed to pick up a minor cold - enforced rest all round.

Monday Apr 10, 2017 #

Note
weight:67.1kg (injured)

Knee still very swollen and starting to bruise but walking is easier and just a slight hobble now.
C • Ouch! 5

Sunday Apr 9, 2017 #

11 AM

Running warm up/down 7:17 intensity: (59 @0) + (5:37 @1) + (41 @2) 1.36 km (5:20 / km) +19m 5:00 / km
ahr:116 max:131 shoes: VJ Bold

Orienteering race 36:16 intensity: (1:49 @0) + (5:44 @1) + (3:38 @2) + (7:38 @3) + (9:01 @4) + (8:26 @5) 4.05 km (8:57 / km) +154m 7:31 / km
ahr:151 max:189 spiked:13/16c (injured) shoes: VJ Bold

Crich - Brown, Middle

Bit of a disaster. After a steady start I made big errors on 3 (2mins) and 6 (3.30mins) not helped by disgusting undergrowth and a gash map. I don't think it helped that I was half concentrating on my injuries though. Another 30s on 8 but then settled down a little and the terrain improved some after 9.

Tripped and smash my knee on the way to 16, try and failed to get up. Slowly managed to get to my feet, speed hobbled to the control, set of for 17 but was really struggling so has no choice but to stop. Took me ~15mins to get the 500m or so down the hill to the finish.

Was kindly given a lift back to assembly and was arranged for for someone to Drive me home (thanks Andy!). I felt capable; others thought not.
5 PM

Note

Knee swollen massively. Couldn't walk until painkillers had kicked in which gave me some hobbling ability which improved as the evening went on. After consideration, I'm fairly certain this is just a heavy fall, swelling and bruising and will be OK in a few day if I keep it mobile.

Saturday Apr 8, 2017 #

11 AM

Running 35:18 intensity: (2:55 @0) + (4:19 @1) + (4:04 @2) + (5:57 @3) + (7:43 @4) + (10:20 @5) 7.49 km (4:43 / km) +31m 4:37 / km
ahr:151 max:186 shoes: Skechers Gomeb Speed 3

Little jog around the res and lawn. Stop a couple of times to stretch and massage out a couple of tight/sore spots but then felt decent for a mile or so before my hamstring tightened up a little again.

Friday Apr 7, 2017 #

12 PM

Note
weight:65.9kg (injured)

Back felt much better this morning but my work chair soon sorted that out and pretty uncomfortable again by lunch. At least getting better.

Thursday Apr 6, 2017 #

12 PM

Note
weight:66.5kg (injured)

Physio - main source of the issue seams to be right glute/hip and upper rib area. Felt much better afterwards. Bit of a telling off for no doing enough S&C and stretching - will have to sort this out once recovered.

Wednesday Apr 5, 2017 #

7 AM

Note
weight:66.7kg (injured)

Worked from home to get more comfortable; helped a lot.

Tuesday Apr 4, 2017 #

Note
weight:66.5kg (injured)

Really uncomfortable day at work again; went home early pm to work so I could get more comfortable.

Monday Apr 3, 2017 #

Note
(injured) (rest day)

Back/hips feeling pretty messed up. Had to make a makeshift standing desk at work.

Sunday Apr 2, 2017 #

11 AM

Running warm up/down 12:05 intensity: (5 @0) + (2:29 @1) + (9:31 @2) 2.03 km (5:57 / km) +79m 4:59 / km
ahr:128 max:137 shoes: VJ Bold

Orienteering race 1:23:43 intensity: (11 @0) + (12 @1) + (21 @2) + (9:45 @3) + (1:12:12 @4) + (1:02 @5) **** 9.56 km (8:45 / km) +641m 6:33 / km
ahr:160 max:171 spiked:25/27c shoes: VJ Bold

Trossachs. Loved it. Technically mostly good apart from loosing ~2:20 on 13 where I made a parallel error after crossing the stream lower than planned. Also lost ~20 on the lat control as it was in a lower re-entrant than the map suggested. Lost some time taking the left route on the long leg (23), other legs where I was 30s or so down must have been due to slower lines through the terrain. Struggling alot with my hamstring towards the end; drive home was pretty uncomfortable with my hips and back being very tight.

Running warm up/down 7:15 intensity: (20 @0) + (2:41 @1) + (1:45 @2) + (2:29 @3) 1.02 km (7:06 / km)
ahr:128 max:153 shoes: VJ Bold

Saturday Apr 1, 2017 #

Event: Double Dukes Middle Distance Race
 
1 PM

Running warm up/down 7:26 intensity: (27 @0) + (1:00 @1) + (5:20 @2) + (39 @3) 1.32 km (5:38 / km) +2m 5:35 / km
ahr:130 max:149 shoes: VJ Bold

Orienteering race 43:26 intensity: (9 @0) + (2:30 @1) + (35 @2) + (27 @3) + (31:32 @4) + (8:13 @5) 6.68 km (6:30 / km) +204m 5:38 / km
ahr:163 max:180 shoes: VJ Bold

South Achray Middle. Mainly fine but struggling physically. Onl;y real mistaked were off line to 16 from the bridge (left) losing ~30s and leaving 17 in the wrong direction ~20s. 10th place, a little disappointing.

Running warm up/down 14:20 intensity: (20 @0) + (12:57 @1) + (1:03 @2) 2.06 km (6:58 / km) +40m 6:21 / km
ahr:113 max:131 shoes: VJ Bold

« Earlier | Later »