Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Jul 31, 2010:

activity

time

miles

Running

25:55:34

187.65

(8:17)

302.0

(5:09)

3670

Strength and Conditioning

3:05:00

Cross Training

2:50:15

Flexibility

2:26:00

Orienteering

1:22:43

9.38

(8:49)

15.1

(5:29)

83 /

88c

94%

Total

35:39:32

197.04

317.1

3670

83 /

88c

94%

[1-5]

33:13:32

averages - weight:69.1kg

2:27

0:00

» now

Saturday Jul 31, 2010 #

10 AM

Running long 1:57:14 [3] 23.8 km (4:56 / km) +330m 4:36 / km
ahr:143 max:162 shoes: Inov8 X Talon 212 (1)

Portland Park> Annesley> Newstead> Annesley Colliery Park> Newstead Abbey> Thieves Wood> Coxmoor> Pit tip> Home.

8 PM

Flexibility 30:00 [0]

Good long stretching session.

Friday Jul 30, 2010 #

8 AM

Running 14:00 [2] 2.9 km (4:50 / km) +30m 4:35 / km
shoes: Nike Pegasus+ 26

ITW

Strength and Conditioning 20:00 [1]
weight:69kg

6 PM

Running 51:30 [3] 11.0 km (4:41 / km) +170m 4:21 / km
ahr:146 max:157 shoes: Nike Pegasus+ 26

Home from Newstead Station. Chucking it down with rain from about half way.

Thursday Jul 29, 2010 #

7 PM

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

Running intervals 40:30 [3] 8.0 km (5:04 / km) +50m 4:55 / km
ahr:145 max:174 shoes: Nike Pegasus+ 26

11 x ~150m sprints with ~3-4mins jogging recovery between each.

Flexibility 15:00 [0]

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Nike Pegasus+ 26

Wednesday Jul 28, 2010 #

11 AM

Running long 1:18:00 [3] 15.65 km (4:59 / km) +235m 4:38 / km
ahr:155 max:177 shoes: Nike Pegasus+ 26

Brierly and Dumbles. Almost a fartlek as I kept getting carried away and running too fast and then too slow. Heart rate did the strange thing again of going exceedingly high a few minutes after finishing. Maxed at around 184 this time though.

Tuesday Jul 27, 2010 #

Note
(rest day)

In London

Monday Jul 26, 2010 #

Note
(rest day)

Wedding anniversay in London

Sunday Jul 25, 2010 #

Note
(rest day)

In Bolton

Saturday Jul 24, 2010 #

10 AM

Running tempo 38:52 [4] 8.5 km (4:34 / km) +95m 4:20 / km
ahr:149 max:173 shoes: Nike Pegasus+ 26

11:14mins WU (2.1km/40m)
16:12mins tempo (4.3km/45m)
11:24mins WD (2.1km/10m)

Friday Jul 23, 2010 #

8 AM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km) +25m 5:24 / km
shoes: Nike Pegasus+ 26

Jog up to the gym from the station with bag.

Strength and Conditioning 20:00 [1]
weight:69kg shoes: Nike Pegasus+ 26

Glute and core.

12 PM

Running 30:20 [3] 6.57 km (4:37 / km) +50m 4:27 / km
ahr:145 max:157 shoes: Nike Pegasus+ 26

Steady lunch time run out to the Trent.

Thursday Jul 22, 2010 #

8 AM

Running 16:00 [2] 2.9 km (5:31 / km) +20m 5:20 / km
shoes: Nike Pegasus+ 26

6 PM

Running 15:00 [2] 2.7 km (5:33 / km) +10m 5:27 / km
shoes: Nike Pegasus+ 26

HFW

7 PM

Running warm up/down 12:00 [2] 2.1 km (5:43 / km) +10m 5:35 / km
shoes: Nike Pegasus+ 26

To training as WU in drills.

Running intervals 39:00 [5] 5.6 km (6:58 / km) +40m 6:43 / km
ahr:138 max:177 shoes: Nike Pegasus+ 26

Lactate Training - repetitions

3 sets of 4 x 200's then 1 x 800 (though I think it was more like 750m)

4 x 200s to finish:

33s; 31s; 33s; 31s; 2:04
33s; 31s; 32s; 31s; 2:06
32s; 32s; 33s; 31s; 2:04
32s; 30s; 31s; 28s

Flexibility (Stretching) 12:00 [0]

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)
shoes: Nike Pegasus+ 26

Steady jog home

Wednesday Jul 21, 2010 #

8 AM

Running 15:00 [2] 2.9 km (5:10 / km) +20m 5:00 / km
shoes: Nike Pegasus+ 26

6 PM

Running 1:04:00 [3] 13.0 km (4:55 / km) +200m 4:34 / km
ahr:150 max:167 shoes: Nike Pegasus+ 26

Home from Hucknall railway station. At a slightly faster tempo than normal.

8 PM

Cross Training (Football) 1:00:00 [2]
ahr:126 max:159 shoes: Nike Pegasus+ 26

Fartlek session on the football pitch with work collegues. Bloody knackered by the end.

Tuesday Jul 20, 2010 #

8 AM

Running 16:00 [2] 3.2 km (5:00 / km) +20m 4:51 / km
shoes: Nike Pegasus+ 26

1 PM

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

Strength and Conditioning 30:00 [1]
weight:69.5kg

6 PM

Running 15:00 [3] 2.0 km (7:30 / km) +10m 7:19 / km
shoes: Nike Pegasus+ 26

HFW.

7 PM

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

To training including drills.

Running intervals 40:00 [4] 7.5 km (5:20 / km) +100m 5:00 / km
ahr:143 max:174 shoes: Nike Pegasus+ 26

12 x windsprint of ~150m with ~3mins steady run/jogging recovery.

Flexibility (Stretching) 12:00 [0]

Running warm up/down 6:30 [2] 1.1 km (5:55 / km)
shoes: Nike Pegasus+ 26

Monday Jul 19, 2010 #

8 AM

Running 14:30 [3] 3.1 km (4:41 / km) +20m 4:32 / km
shoes: Nike Pegasus+ 26

1 PM

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

Flexibility (Stretching) 5:00 [0]

Sunday Jul 18, 2010 #

11 AM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 X Talon 212 (1)

WU - 10mins steady jogging trying to liven up the legs with some drills.
WD - 10mins jog around one of the lakes.

Orienteering race 38:47 [4] 8.8 km (4:24 / km)
ahr:161 max:168 shoes: Nike Pegasus+ 26

Colwick Summer League Event

Legs not working at all though Orienteering mainly fairly simple. Lost around 2mins on one leg though through going around the race course when you could have gone straight across. Straight line was 5.5km but as always with Colwick due route choice around the Lakes it was much further.

Saturday Jul 17, 2010 #

9 AM

Running long 1:51:30 [3] 22.5 km (4:57 / km) +300m 4:39 / km
ahr:143 max:156 shoes: Inov8 X Talon 212 (1)

Long route out through Newstead to Newstead Abbey and back through Theives Wood and Coxmoor. Legs killing me from yesterday's football but legs slowly eased up after 15-20mins of running.

10 PM

Flexibility 10:00 [0]

Trying to stretch out my legs which were hurting.

Friday Jul 16, 2010 #

2 PM

Cross Training (football) 30:00 [1]

WU kick about.

3 PM

Cross Training (football) 1:05:00 [4]

Work 5-a-side tournament

3 group games of 15mins - won 1 lost 2.

Ended up in the plate - won the semi and lost the final.

Brutal and very hot inside the football centre. Bumps and bruises and aching afterwards.

Thursday Jul 15, 2010 #

8 AM

Running 15:30 [3] 3.2 km (4:51 / km) +20m 4:42 / km
shoes: Nike Pegasus+ 26

ITW.

7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: Nike Pegasus+ 26

WU inc drills.

Running intervals 40:00 [4] 5.6 km (7:09 / km) +100m 6:33 / km
ahr:158 max:172 shoes: Nike Pegasus+ 26

28 x 40s (~200m) with ~40s jogging recovery.

Flexibility 12:00 [0]
shoes: Nike Pegasus+ 26

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

Jog home WD.

Wednesday Jul 14, 2010 #

8 AM

Running 16:00 [2] 3.2 km (5:00 / km) +20m 4:51 / km
shoes: Nike Pegasus+ 26

ITW

1 PM

Cross Training warm up/down (Cycling) 5:15 [2]

Strength and Conditioning 25:00 [1]
weight:68.7kg

6 PM

Running 1:02:30 [3] 12.6 km (4:58 / km) +215m 4:34 / km
shoes: Nike Pegasus+ 26

Home from Hucknall route. Following a thunder storm. Warm and humid and very damp under foot although it wasn't raining. Felt crap towards the end particularly up the hills and was hungry.

Tuesday Jul 13, 2010 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Pegasus+ 26

ITW

6 PM

Running 12:00 [2] 2.4 km (5:00 / km) +20m 4:48 / km

HFW

7 PM

Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +30m 6:51 / km
shoes: Nike Pegasus+ 26

WU - 15mins jog out along the course and back to check out the start inc some drills.
WD - 10mins jogging around the car park.

Running race 29:07 [5] 8.03 km (3:38 / km) +245m 3:09 / km
shoes: Nike Pegasus+ 26

Carsington Road (trail) Race

Stomach ache most of the day but ran anyway and it didn't seam to affect me too much. Kept a good steady pace going out (out and back 5mile route) but was glad to get to the turn. Was in 7th through most of the race and when I thought I was ~800m-1km from the end I pushed on into 5th but soon realised I wasn't as far along the course as I thought I was and had to then hold back a little before the final push. Comfortable finish in 5th in the end. Tough course with ups and down the whole way of varying steepnesses and length. Disgusting night too.

Monday Jul 12, 2010 #

8 AM

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Nike Pegasus+ 26

6 PM

Running 14:00 [2] 2.8 km (5:00 / km)
shoes: Nike Pegasus+ 26

HFW

Sunday Jul 11, 2010 #

8 AM

Running 38:00 [2] 6.6 km (5:45 / km) +70m 5:28 / km
shoes: Nike Pegasus+ 26

Steady jog.

Saturday Jul 10, 2010 #

9 AM

Running long 2:02:00 [3] 24.6 km (4:58 / km) +320m 4:39 / km
ahr:153 max:169 shoes: Nike Pegasus+ 26

Morning long run. Felt very sluggish for the first 45mins (9km) but picked it up after then - think breakfast started to get into my blood stream by that point. Slowed down the last 15mins.

11 AM

Note

Stange thing happened straight after my run. Came in took my HRM band off and had a cold drink. Then noticed my chest was really pounding and my heart was going ten to the dozen. Stuck my HRM back on and it was at 181bpm and gradually increased peaking at 199. Felt fine in myself though - lay down and it fell sharply down to below 80bpm. Anyway now know my max HR is 199 which makes sence as it seams my T is 170 (~85% of 199).

Friday Jul 9, 2010 #

Note
(rest day)

Needed an evening to relax. Wouldn't have got anything out of any training.

Thursday Jul 8, 2010 #

7 PM

Running warm up/down 12:00 [2] 2.1 km (5:43 / km) +10m 5:35 / km
shoes: Nike Pegasus+ 26

Up to the school and around the field as WU inc drills.

Running intervals 32:00 [4] 6.6 km (4:51 / km) +50m 4:40 / km
ahr:155 max:180 shoes: Nike Pegasus+ 26

6 x 4mins @ T with 90s recovery. Pushed the last one a bit harder in the final 1min.

Exhausted tonight after being on site all week and getting up early. Felt very sluggish.

Flexibility 15:00 [0]

Running warm up/down 6:30 [2] 1.0 km (6:30 / km)
shoes: Nike Pegasus+ 26

WD jog home

Wednesday Jul 7, 2010 #

7 PM

Running long 1:26:25 [3] 17.5 km (4:56 / km) +250m 4:37 / km
ahr:142 max:163 shoes: Nike Pegasus+ 26

Steady run out down to the Dumbles and around Brierly Park.

Tuesday Jul 6, 2010 #

5 PM

Strength and Conditioning 35:00 [1]

7 PM

Running intervals 1:03:00 [4] 12.05 km (5:14 / km) +160m 4:54 / km
ahr:151 max:163 shoes: Nike Pegasus+ 26

Run out to Sutton Lawn then 10 x 15-20s Windsprints with ~3mins jogging recovery between each. WD Jog back home after.

8 PM

Flexibility 15:00 [0]

Monday Jul 5, 2010 #

12 PM

Note

Working on site in Uttoxeter all week so no chance of any pre work or lunch time training this week.

8 PM

Running 48:25 [3] 10.1 km (4:48 / km) +260m 4:15 / km
ahr:145 max:166 shoes: Nike Pegasus+ 26

Steady run on the trials around Hardwick and Teversal. Foot still sore but loosened my laces to take off a bit of pressure which seamed to do the trick.

Sunday Jul 4, 2010 #

6 PM

Running long 9:00 [2] 1.6 km (5:37 / km)
(injured) shoes: Nike Pegasus+ 26

Went out for a long run but my left foot was really painful. My foot really hurt after yesterdays race but I don't remember doing anything to it. Anyway within 30s decided I'd cut the run down to an hour and then 1min in thought I'd just do ~40mins around the fields. After 4mins it was just getting worse - I was hoping it would wear of or I would get used to it. So steadily hobbled back to rest it. Doesn't hurt unless I have shoes on but is quite swollen. (Outside just below my small toe)

Saturday Jul 3, 2010 #

12 AM

Orienteering race (Cliff Hanger 2010) 8:34 [5] *** 1.2 km (7:08 / km)
spiked:17/17c shoes: Inov8 X Talon 212 (1)

Format was three seperate races run in any order but must all be completed within an hour. Cumulative time used for chasing sprint final. Did race 3 then 2 then 1.

Course 3

Cautious to start with having never done one of these maze things before but got the legs moving abit more after coming out the maze. A few slight hesitations but mainly solid. Narrowly won this course.

12 PM

Orienteering race (Cliff Hanger 2010) 10:25 [5] *** 1.3 km (8:01 / km)
spiked:14/17c shoes: Inov8 X Talon 212 (1)

Course 2

Set off feeling over confident I think and ended up running the maze section wrong. Got all the controls but on leaving realised I missed two controls you had to get after no1. So had to go and get them and do the Maze section again. Out the maze I turned the map over and then started running course 3 but realised just before I punched the next control. Refocussed and the rest went fairly well. Lost around 1min in the maze and 20s on leaving it. Crap route to no1 through the maze too. Finished ~1min down on Neil.

Orienteering race 8:54 [5] *** 1.5 km (5:56 / km)
spiked:18/20c shoes: Inov8 X Talon 212 (1)

Course 1

A little hesitant through the maze and turned the wrong way a couple of times - thought I'd have known the way by now. With the dissaster in the second race had a quick look where the course went before starting to make sure I didn't balls it up. Didn't spoil it by looking at the routes though. Strong and solid after the maze and feeling confident. Won the course by 20s from John.

2 PM

Orienteering (Cliff Hanger 2010) 16:03 [3] *** 2.3 km (6:59 / km)
spiked:34/34c shoes: Inov8 X Talon 212 (1)

Final

Had a 1min lead. I was confident that I would keep the lead as long as I didn't make any silly mistakes. Dispite heckling at the start spiked the tricky first section through the woods nicely and then cross back over the river to the maze. Lots more heckling as I hit the Maze led by Michael Napier and saw the chasing pack in the maze also but didn't pannick and concentrated on the job in hand. The rest of the way I concentrated on keeping in control and only pushing when I was confident where I was going. Won with a conmfortable margin increasing the lead to ~2min. Pair of Inov8's - a good days work.

Friday Jul 2, 2010 #

Note
(rest day)

No time for training today. V.busy at work

Thursday Jul 1, 2010 #

8 AM

Running 16:00 [2] 3.1 km (5:10 / km) +30m 4:55 / km
shoes: Nike Pegasus+ 26

12 PM

Cross Training warm up/down (Cycling) 5:00 [2]
weight:69.3kg

Strength and Conditioning 25:00 [1]

Flexibility (Stretching) 5:00 [0]

6 PM

Running 15:00 [2] 2.8 km (5:21 / km) +20m 5:10 / km
shoes: Nike Pegasus+ 26

HFW

Calves knackered - really tight from circuits Monday still. Also got a pain in my right foot not shaw why?

7 PM

Running warm up/down 11 [2] 2.0 km (6 / km)
shoes: Nike Pegasus+ 26

Running intervals 40:00 [4] 6.0 km (6:40 / km) +80m 6:15 / km
shoes: Nike Pegasus+ 26

In pairs in turns doing reps on the grass of ~400m bit of a crap session. Will probably avoid this one and do my own thing in the future. Ran @ T

Flexibility (Stretching) 15:00 [0]

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Nike Pegasus+ 26

Very steady jog home as WD

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