Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending May 31, 2010:

activity

time

miles

Running

17:30:27

114.21

(9:12)

183.8

(5:43)

2180

Orienteering

7:54:33

55.55

(8:33)

89.4

(5:18)

2200

185 /

211c

87%

Strength and Conditioning

2:38:00

Flexibility

1:03:00

Cross Training

45:50

Total

29:51:50

169.76

273.2

4380

185 /

211c

87%

[1-5]

28:48:50

averages - sleep:2 rhr:44 weight:71kg

2:25

0:00

» now

Monday May 31, 2010 #

9 AM

Running 25:00 [2] 3.8 km (6:35 / km) +20m 6:25 / km
shoes: Nike Pegasus+ 26

Very steady with Amy as recovery run. Kept doubling back so Amy could catch back up so not sure of the exact distance. Knee still rather sore.

Sunday May 30, 2010 #

11 AM

Orienteering race 35:13 [5] *** 6.5 km (5:25 / km) +200m 4:42 / km
spiked:21/22c shoes: VJ Twister #3

Scottish Relay at Rannoch Forest

Had to take pain killers to ease the knee pain though swelling had gone down significantly from yesterday. Good solid run to set Hodgo off in 3rd. Was set off in 4th along side FVO's second team and with FVO and INT not too far ahead. Felt heavy legged early on but it was uphill. Caught Jegor on way to 4 but didn't have the leg speed to keep up. Got into my rythm after #5 and felt good after catching FVO (Kyle) at 9 and dropping Tom Ryan soon after. Only small mistakes were ~10-15s hesitation on the way to 9, getting the wrong number in my head at 14 and having to stop and check it and by being slightly left on #20 (~10-15s) so ~40-50s max. Again really enjoyable and Hodgo brought us home in a comfortable third.

12 PM

Running warm up/down 17:00 [2] 2.5 km (6:48 / km)
shoes: VJ Twister #3

Steady WD with Andy while waiting for Pete to go through the spectator control and then with Hodgo after he'd finished.

11 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Twister #3

WU prior to relay

Saturday May 29, 2010 #

Event: Scottish Championships

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Steady jog with Hodgo and Jegor.

9 AM

Orienteering 20:00 [2] 3.7 km (5:24 / km) +85m 4:51 / km
shoes: Nike Pegasus+ 26

Steady morning run out with Hodgo to do a short sprint course near Liberton, Edinburgh. Took it turns doing it map memory at a nice steady pace. Felt good.

2 PM

Running 20:00 [2] 2.0 km (10:00 / km) +70m 8:31 / km
shoes: Inov8 X Talon 212 (1)

Pre race WU including a little bit of Oing on the 'warm up map/postage stamp'.

Orienteering race 1:35:17 [5] *** 15.0 km (6:21 / km) +400m 5:36 / km
spiked:17/31c shoes: Inov8 X Talon 212 (1)

Tough race on a quality area. I've ran at Rannoch Forst twice before and done appolingly both times so I was determined to beat it. The first time I made over 30mins of mistakes in 6.6km and last time (JK2000) I lost about 20-25mins in 10km. I was very scrappy including losing ~2mins between the first 3 and then ~1min on number 7 after taking the track to make the leg easier. Biggest mistakes came at 14 and 27.

At 14 I slipped in the stream and bashed my knee badly which was very painful and momenterily considred retiring but had been enjoying the area too much for that. However, I lost my concentration totally as a result and totally lost map contact as I hobbled up the hill. Ended right early on in the leg, relocated but got my position wrong and was then too far left and hadn't gone far enough. When I worked out what I had done I went too far right going into the control. Lost ~3.5mins in total I think.

The other sizable mistake was ~2mins at 27. Here I went right on my bearing and ended up making a parallel error in the green relocated but was then not careful enough in the circle and ended up headless chickening abit.

Content that my race wasn't a total disaster even though there were lots of small mistakes. Just really enjoyed the challenge though really.

Friday May 28, 2010 #

Note
(rest day)

Thursday May 27, 2010 #

7 PM

Running 43:44 [3] 8.4 km (5:12 / km) +130m 4:50 / km
ahr:140 max:165 shoes: Nike Pegasus+ 26

Steady run back from Mansfield with 6 x ~100-150m strides.

Wednesday May 26, 2010 #

7 AM

Running 15:04 [2] 2.7 km (5:35 / km) +40m 5:12 / km
shoes: Nike Pegasus+ 26

Early morning leg loosener. Stiff ankles when I woke up this morning.

1 PM

Running warm up/down 14:30 [3] 2.3 km (6:18 / km) +100m 5:11 / km
ahr:134 max:158

Run up to Bradgate Park from the car park as WU.

Orienteering tempo 18:57 [4] *** 3.5 km (5:25 / km) +100m 4:44 / km
ahr:145 max:164 spiked:13/11c shoes: Inov8 X Talon 212 (1)

A steady tempo pace around a short control pick type course @ Bradgate. Bracken just starting to come up which made navigation more difficult but didn't particularly impede running.

Running warm up/down 11:40 [2] 2.0 km (5:50 / km) +65m 5:01 / km
ahr:135 max:164 shoes: Inov8 X Talon 212 (1)

Steady back to the car.

Tuesday May 25, 2010 #

1 PM

Cross Training warm up/down (Cycling) 5:30 [2]

Strength and Conditioning 25:00 [1]
weight:70.2kg

Glute and core

Flexibility 4:00 [0]

6 PM

Running (Fartlek) 40:00 [3] 8.7 km (4:36 / km) +100m 4:21 / km
ahr:146 max:168 shoes: Nike Pegasus+ 26

Nice fun run just doing efforts when I felt like it.

8 PM

Note

Late night appointment at the Doctors. It seams almost certain that I have IBS but I need to have a load of tests done to rule other things out first.

Monday May 24, 2010 #

7 AM

Running 15:10 [2] 2.7 km (5:37 / km) +20m 5:25 / km
shoes: Nike Pegasus+ 26

Early morning recovery run in the sunshine. Nice.

5 PM

Running warm up/down 11:00 [3] 2.3 km (4:47 / km) +30m 4:29 / km
shoes: Nike Pegasus+ 26

Steady WU jog.

Running intervals 24:00 [4] 5.0 km (4:48 / km) +30m 4:40 / km
ahr:145 max:171 shoes: Nike Pegasus+ 26

6 x 220m sprints/ 720m jogging recovery.

Running warm up/down 13:30 [3] 2.7 km (5:00 / km) +45m 4:37 / km
shoes: Nike Pegasus+ 26

Steady WD home

8 PM

Cross Training (Cycling) 25:00 [1]

With Amy so nice and steady on the MTB in the evening sun.

Sunday May 23, 2010 #

10 AM

Running 45:00 [3] 9.0 km (5:00 / km) +120m 4:41 / km
ahr:149 max:165 shoes: Inov8 X Talon 212 (1)

Run from home to Berry Hill with bag for the Summer League event.

11 AM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Inov8 X Talon 212 (1)

Bit of jogging around before starting the race.

Orienteering race 18:39 [4] *** 4.3 km (4:20 / km) +50m 4:06 / km
ahr:168 max:178 spiked:18/19c shoes: Inov8 X Talon 212 (1)

Berry Hill Technical course

Fairly straight forward and cross country race esque for the most part. Just one small mistake of ~20s near the end where a fence had been removed and constructed ~30m further north and wasn't sure whether the mapping was correct or not. Kept it at a nice comfortable pace on a rather hot day. (26 degrees)

4.0km straight line so very fast.

Running warm up/down 8:00 [2] 1.2 km (6:40 / km) +10m 6:24 / km
shoes: Inov8 X Talon 212 (1)

Steady WD jog.

Saturday May 22, 2010 #

9 AM

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +160m 5:10 / km
shoes: Inov8 X Talon 212 (1)

WU/WD

Running intervals 36:00 [5] 5.2 km (6:55 / km) +280m 5:27 / km
max:179 shoes: Inov8 X Talon 212 (1)

3 x 1.3km/70m climb VO2 terrain intervals with 2.5mins recovery:

5:31 - 168/179
5:39 - 169/178
5:47 - 169/178

The lactate was getting too much to continue the quality so did did two half loops instead:

2:17 - 160/171 (0.65km/30m climb) - 90s rest
2:47 - 166/176 (0.65km/40m climb)

Friday May 21, 2010 #

12 PM

Running 31:00 [3] 6.6 km (4:42 / km) +50m 4:32 / km
shoes: Nike Pegasus+ 26

Lunch time recovery run. Normal route. Warm weatherlike training :)

5 x strides towards the end.

Thursday May 20, 2010 #

7 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Nike Pegasus+ 26

Running intervals 42:00 [4] 7.5 km (5:36 / km) +50m 5:25 / km
ahr:150 max:173 shoes: Nike Pegasus+ 26

Short efforts

Flexibility 10:00 [0]

Wednesday May 19, 2010 #

1 PM

Running 34:00 [3] 6.6 km (5:09 / km) +50m 4:58 / km
shoes: Asics

Steady lunch time run - Trent route.

Flexibility 5:00 [0]

Tuesday May 18, 2010 #

1 PM

Strength and Conditioning 25:00 [2]
weight:71kg

Glute and core

Cross Training warm up/down 5:00 [2]

Flexibility 7:00 [0]

7 PM

Running race 28:22 [5] 7.9 km (3:35 / km) +110m 3:21 / km
ahr:180 max:185 shoes: Nike Pegasus+ 26

Booths Road Race @ Teversal

Still had stomach pain which I have had all day but didn't seam to affect my running too much while I was out there (but maybe it did?). 10th place and slower than last year - how can I be slower than last year?

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Pegasus+ 26

Monday May 17, 2010 #

1 PM

Strength and Conditioning (circuits) 30:00 [3]

Flexibility 5:00 [0]

Sunday May 16, 2010 #

11 AM

Orienteering race 51:07 [4] *** 10.5 km (4:52 / km) +105m 4:38 / km
ahr:173 max:193 spiked:18/19c shoes: Inov8 X Talon 212 (1)

Clumber District event.

Nice to get out and running again. Mostly good. One small miss, a bit of hesitation and a bit of bad route choice but mainly nice and smooth. Not quite Creag Mhic but better than nothing. Straight line distance was 8.9km.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Saturday May 15, 2010 #

Note
(rest day)

Had planned to get out for a run but with everything that had gone on I just wanted to relax and spend some time gardening, watching the football and drinking beer instead.

Friday May 14, 2010 #

Event: GBR WOC Selection Races

Note

Woke up this morning and the house had been burgulled by some low life scum who is no doubt fuelling their drug habit. Mobile phone, laptop, digital camera, Wii (and all the games) had all been knicked as well both mine and Amy's Wallets. This of coarse meant that there was far too much to sort out and had to cancel the trip to Scotland - particularly as I had no money!

C • gutting 4

Thursday May 13, 2010 #

Note
(rest day)

Rest up for the WOC Trials

Wednesday May 12, 2010 #

Note
(rest day)

Was hoping to get out for a mid day run but had too much on at work.

Tuesday May 11, 2010 #

5 PM

Running intervals 35:00 [4] 6.6 km (5:18 / km) +30m 5:11 / km
shoes: Nike Pegasus+ 26

After Work and pre football run out from the Gym along the canal to the Trent Embankment for intervals. Did 6 x 30s with 1min recovery. Felt good. Some strides using the lamp posts coming back through the meadows.

11 PM

Note

Sodding play offs!

Monday May 10, 2010 #

1 PM

Strength and Conditioning (circuits) 30:00 [3]

Flexibility 5:00 [0]

Sunday May 9, 2010 #

6 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 X Talon 212 (1)

Orienteering race 1:15:00 [5] *** 13.5 km (5:33 / km) +470m 4:44 / km
spiked:27/33c slept:2.0 shoes: Inov8 X Talon 212 (1)

Harvester Relay last leg.

Set off completely on my own not knowing our position. Was in a bit of a tired daze at the start and lost ~45s on a very easy no1 through poor direction. Was then solid for the most part through the first loop except 30s at 6 where the control was in the wrong place. Had 20-30s errors on 16, 18, 22 and 23 mainly through mental tiredness. Saw the swedish running coming out of the second butterfly near the end so knowing he was around 90s ahead put my foot down a little but made a 3:40 error on a 100m leg through carelessness. That turned a reasonable run into a poor one but with very little sleep (if any) I felt I did ok for the most part and I was obviously running strong. SL = 12.2km

8 PM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 X Talon 212 (1)

WD jog

Saturday May 8, 2010 #

Event: Harvester relays

2 PM

Orienteering race 18:00 [5] 3.6 km (5:00 / km) +70m 4:33 / km
spiked:16/16c shoes: Inov8 X Talon 212 (1)

Pre Harvester Sprint Prologue

Decent run no real mistakes but got bad stomch ache towards the end. SL = 3.2km

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Inov8 X Talon 212 (1)

3 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X Talon 212 (1)

4 PM

Orienteering race 14:00 [5] 3.3 km (4:15 / km) +70m 3:50 / km
spiked:13/13c shoes: Inov8 X Talon 212 (1)

Sprint final chase

Started just a couple of seconds behind Kris Jones, Sminty and James Tullie. Hodgo started 30s ahead and screwed up no.1 so we quickly formed a pack with John Rocke also joining the party by No.4. Did well not to get into the race too much and ran my own race for the most part. The rest pulled ahead on a longer leg when my route was slightly slower and then just cruised in to the finish. Decent navigation again with minimal errors. SL = 2.9km

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Friday May 7, 2010 #

Note
(rest day)

Thursday May 6, 2010 #

12 PM

Cross Training warm up/down (Cycling) 5:20 [2]

Strength and Conditioning 22:00 [1]

Core and glute

Flexibility 5:00 [0]

6 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: Nike Pegasus+ 26

7 PM

Running intervals 42:00 [4] 8.0 km (5:15 / km) +50m 5:05 / km
shoes: Nike Pegasus+ 26

Pyramids - 200m, 400m, 600m, 800m. Recoveries of 30s, 60s, 90s, 120s.

Continuous and completed 4 sets.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Nike Pegasus+ 26

Flexibility 10:00 [0]

Wednesday May 5, 2010 #

5 PM

Running long 1:51:27 [3] 21.6 km (5:10 / km) +320m 4:48 / km
ahr:137 max:154 shoes: Nike Pegasus+ 26

Run home from work. Felt much easier tonight - what a difference the right trainers can make. My foot started hurting early on but loosen off the laces a little and the pain eased after 15mins or so. Was a little disappointed as I finished the run - the first time I've felt that.

Note

My IBS is playing up big time at the moment and had stomach ache for most of the way home - think it was the bottle of Dr Pepper at lunch that did it. Still trying to find all the things that cause me problems but the list is getting long: Dairy, products high in fats especially sausages, fizzy drinks, chocolate and sweeteners.

Tuesday May 4, 2010 #

1 PM

Cross Training (Cycling) 5:00 [2]

Strength and Conditioning 26:00 [1]
weight:71.9kg

7 PM

Running warm up/down 15:00 [3] 2.2 km (6:49 / km) +10m 6:40 / km
shoes: Nike Pegasus+ 26

To training inc drills

Running intervals (grass) 38:00 [4] 7.2 km (5:17 / km) +60m 5:04 / km
ahr:148 max:175 rhr:44 shoes: Nike Pegasus+ 26

12 x 600m with ~90-100s recovery:

1:43 - 158/166
1:42 - 150/168
1:42 - 150/170
1:39 - 157/172
1:42 - 153/170
1:43 - 151/170
1:40 - 155/169
1:40 - 157/172
1:39 - 157/172
1:41 - 158/171
1:39 - 153/171
1:35 - 158/175

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike Pegasus+ 26

WD home.

Flexibility 12:00 [0]

Monday May 3, 2010 #

11 AM

Running 45:00 [2] 8.2 km (5:29 / km) +100m 5:10 / km
shoes: Inov8 X Talon 212 (1)

Nice very steady morning run to stretch the legs. Bloody cold and quite windy. Hailed at one point which was a little painful.

Sunday May 2, 2010 #

11 AM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km) +50m 7:16 / km
shoes: Inov8 X Talon 212 (1)

12 PM

Orienteering race (BOC Relays) 32:20 [5] *** 6.5 km (4:58 / km) +150m 4:28 / km
spiked:16/17c shoes: Inov8 X Talon 212 (1)

If anything even better than yesterday. Kept it together and steady early on and started to push a bit more from just before the spectator control. Reasonable finish position (8th). Only mistake was ~10s by being slightly left on #8.

1 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Saturday May 1, 2010 #

Event: British Long Distance Orienteering Champs

1 PM

Orienteering race 1:36:00 [5] *** 19.0 km (5:03 / km) +500m 4:28 / km
spiked:26/30c shoes: Asics Gel GT-2140

Felt confident and relaxed going into this and as a result my running was much better and felt strong throughout. Mainly only small mistakes in the quarry area ~20-30s each at 12 and 15 and a minute at 18 where I nearly mispunched. Sixth place and easily my best run since POM; can take confidence from this.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +30m 9:18 / km
shoes: Inov8 X Talon 212 (1)

Pre race WU.

3 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Inov8 X Talon 212 (1)

Steady WD.

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