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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Running30 20:42:18 151.12(8:13) 243.2(5:06) 2850
  Strength and Conditioning7 3:18:00
  Orienteering5 3:00:07 18.64(9:40) 30.0(6:00) 70095 /101c94%
  Flexibility7 1:15:00
  Cross Training5 1:15:00
  Running Drills3 1:07:00 1.44(46:29) 2.32(28:53)
  Total43 30:37:25 171.2 275.52 355095 /101c94%
  [1-5]38 28:22:25
averages - sleep:7.5 rhr:49 weight:70.9kg

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Sunday Oct 31, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km) +30m 7:24 / km
shoes: VJ Twister #3

WU inc drills

Orienteering race 53:50 [4] *** 8.0 km (6:44 / km) +270m 5:45 / km
ahr:166 max:175 spiked:25/27c shoes: VJ Twister #3

Brown course @ Stanton Moor.

Mostly enjoyable apart from the odd really brambly bit. Mostly orienteering well though lost some time (about 30s at each) on 3 and 15 through route choice. Also missed 4 slightly left (~10-20s) and was very hesitant on the way to 10 (~30s) trying to work out what was up and down with all the rock detail. Mixed up the trig points on the way to 26 so lost around 30s there too. Looking at the splits people must have found better ways through the brambles to 21 or it cut up later nicely. Too tired to run on full tilt though.
12 PM

Orienteering 40:00 [1] 4.0 km (10:00 / km) +100m 8:53 / km
shoes: VJ Twister #3

Steady running shadowing Amy around her orange course.

Saturday Oct 30, 2010 #

3 PM

Running long 1:48:30 [3] 22.1 km (4:55 / km) +325m 4:34 / km
ahr:144 max:153 slept:8.25 shoes: Inov8 X Talon 212 (1)

Annesley, Newstead Abbey and Theives Wood. Calves started to tighen up in the last half hour but otherwise felt good.

Friday Oct 29, 2010 #

7 AM

Running 27:00 [2] 4.6 km (5:52 / km) +55m 5:32 / km
slept:7.25 shoes: Nike Pegasus+ 26

Slow and steady ITW - Calves really tight.

Thursday Oct 28, 2010 #

7 AM

Running 24:30 [2] 4.6 km (5:20 / km) +55m 5:02 / km
slept:7.5 shoes: Nike Pegasus+ 26

ITW
12 PM

Cross Training warm up/down 5:00 [2]
weight:70.6kg

Strength and Conditioning 30:00 [1]

6 PM

Running 14:00 [2] 2.8 km (5:00 / km) +15m 4:52 / km
shoes: Nike Pegasus+ 26

HFW
7 PM

Running warm up/down 15:11 [2] 3.0 km (5:04 / km) +15m 4:56 / km
ahr:127 max:143 shoes: Nike Pegasus+ 26

Steady to training

Running intervals 49:01 [4] 10.0 km (4:54 / km) +60m 4:46 / km
ahr:156 max:172 shoes: Nike Pegasus+ 26

4 x 400m, 1 x 2.4km, 4 x 400m, 1 x 2.4km, 4 x 400m, 2 x 200m.

@ Tempo, 45s recovery between each. 400m in ~1:25, 2.4km in ~9mins. 200m as a couple of sharpeners.

Running warm up/down 12:36 [2] 2.6 km (4:51 / km) +30m 4:35 / km
ahr:138 max:147 shoes: Nike Pegasus+ 26

Steady home - calves v.tight.
10 PM

Flexibility 10:00 [0]

Mainly stretching out my calves particularly my right one. Had to give myself a bit of advanced massage or I wouldn't have got to sleep easily. Did the trick; felt v.painful at the time but were loser and less painful afterwards.

Wednesday Oct 27, 2010 #

7 AM

Running 28:00 [2] 4.6 km (6:05 / km) +55m 5:45 / km
ahr:130 max:146 slept:7.25 shoes: Nike Pegasus+ 26

ITW - stiff muscles so a very gentle jog this morning.
1 PM

Cross Training warm up/down 5:00 [2]
weight:70.5kg shoes: Asics Gel GT-2140

Running Drills 28:00 [5] 1.1 km (25:27 / km)
shoes: Asics Gel GT-2140

6 PM

Running 1:04:00 [3] 12.4 km (5:10 / km) +180m 4:49 / km
ahr:142 max:155 shoes: Nike Pegasus+ 26

Bloody trains - first one cancelled and the next one late. Steady run home from Hucknall Station.

Tuesday Oct 26, 2010 #

7 AM

Running 23:00 [2] 4.6 km (5:00 / km) +55m 4:43 / km
ahr:128 max:147 rhr:50 slept:7.75 shoes: Nike Pegasus+ 26

ITW
1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:71.1kg shoes: Asics Gel GT-2140

Strength and Conditioning 30:00 [1]

5 PM

Running 1:58:51 [3] 24.0 km (4:57 / km) +350m 4:37 / km
ahr:149 max:159 shoes: Nike Pegasus+ 26

HFW with bag along the trials armed with Tikka to see where I was going. Felt suprisingly good.

Monday Oct 25, 2010 #

7 AM

Running 24:00 [2] 4.8 km (5:00 / km) +50m 4:45 / km
slept:7.0 shoes: Nike Pegasus+ 26

ITW
1 PM

Strength and Conditioning (circuits) 27:00 [4]
weight:71.2kg shoes: Asics Gel GT-2140

Tough session today.

Flexibility 5:00 [0]

6 PM

Running 44:22 [3] 8.7 km (5:06 / km) +165m 4:39 / km
shoes: Nike Pegasus+ 26

Sunday Oct 24, 2010 #

11 AM

Running warm up/down 9:00 [2] 1.2 km (7:30 / km) +20m 6:55 / km
ahr:116 max:159 shoes: Inov8 X Talon 212 (1)

To start as WU.

Orienteering race 54:36 [4] *** 10.0 km (5:28 / km) +200m 4:58 / km
ahr:161 max:172 spiked:24/26c slept:7.5 shoes: Inov8 X Talon 212 (1)

Brown @ Shoal Hill

Took it very easy and just concentrated on good navigation process. Decent run, only time loss was ~30s on a control through grot (and about another 30s in route choice on the same control but the map was crap). Also about 10s hestitation (lost exactly how far I'd come) on a later control after navigating really well through a tricky section of paths. Pretty happy with it overall though.

Running 28:54 [2] 5.2 km (5:33 / km) +50m 5:18 / km
ahr:134 max:164 shoes: Inov8 X Talon 212 (1)

Steady run back around Shoal Hill straight after finishing.

Saturday Oct 23, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
slept:8.0 shoes: Inov8 X Talon 212 (1)

Not much of a warm up due to big toilet queue.

Orienteering race 14:33 [5] *** 4.0 km (3:38 / km) +50m 3:25 / km
spiked:20/20c shoes: Inov8 X Talon 212 (1)

Midland Sprint champs Race 1 - Campbell Park

Clean race but not running as intensly as normal for a sprint; tired from the weeks training. Not too far down though.

Running warm up/down 12:00 [1] 1.5 km (8:00 / km)
shoes: Inov8 X Talon 212 (1)

WD jog

Flexibility 10:00 [0]

2 PM

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Inov8 X Talon 212 (1)

Started WU then found out starts had been put back half an hour.
3 PM

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

So started the warm up again inc drills.

Orienteering race 17:08 [5] *** 4.0 km (4:17 / km) +80m 3:54 / km
spiked:26/28c shoes: Inov8 X Talon 212 (1)

Midland Sprint Champs Race 2 - Campbell Park

Pushed hard on this one to see if I could make up the deficit. Was real hard work and I was feeling it though orienteering quite well. Lactate was hitting me hard though in after ~12mins. navigating well for the most part but two silly errors ~10-15s overshooting at 11 - a very easy control by planning ahead too much. Also lost ~20-25s at 24 by running to the wrong gate. Was 25s down on Malliday so 39s down total.

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Nike Pegasus+ 26

WD jog

Friday Oct 22, 2010 #

7 AM

Running 26:32 [3] 5.4 km (4:55 / km) +80m 4:34 / km
ahr:151 max:173 slept:7.5 shoes: Nike Pegasus+ 26

IW with bag (~5kg). Was running a bit late for the train so had to run a bit harder to catch it - got there with about 30s to spare.
6 PM

Running 13:00 [2] 2.6 km (5:00 / km) +20m 4:49 / km
shoes: Nike Pegasus+ 26

HFW
7 PM

Flexibility 20:00 [0]

Thursday Oct 21, 2010 #

8 AM

Running 30:30 [2] 6.4 km (4:46 / km) +150m 4:16 / km
slept:7.5 shoes: Nike Pegasus+ 26

Pre work run from the gym checking out a few areas for the next city race to the north of the city. Some pretty good areas to use and lots of variety. Felt quite good this morning.
12 PM

Strength and Conditioning 25:00 [2]

Core strength

Running warm up/down (Treadmill) 5:00 [2] 0.9 km (5:33 / km) +30m 4:46 / km
shoes: Asics Gel GT-2140

Horrible - hate these things.
7 PM

Running warm up/down 16:20 [3] 2.9 km (5:38 / km) +15m 5:29 / km
ahr:138 max:151 shoes: Nike Pegasus+ 26

To training

Running intervals 41:16 [4] 10.0 km (4:08 / km) +40m 4:03 / km
shoes: Nike Pegasus+ 26

4 x 1 mile @ tempo with 400m jogging recovery; then did another at a much steadier pace.

Running warm up/down 15:44 [2] 2.6 km (6:03 / km) +30m 5:43 / km
ahr:130 max:151 shoes: Nike Pegasus+ 26

Steady run back from training.

Wednesday Oct 20, 2010 #

7 AM

Running 31:17 [2] 5.8 km (5:24 / km) +60m 5:08 / km
ahr:145 max:155 slept:7.5 shoes: Nike Pegasus+ 26

Easy pre breakfast run.
6 PM

Running Drills 34:00 [5] 0.72 km (47:13 / km)

Tuesday Oct 19, 2010 #

7 AM

Running 31:23 [2] 5.8 km (5:25 / km) +60m 5:09 / km
ahr:146 max:161 slept:7.5 shoes: Nike Pegasus+ 26

Easy morning run. HR high.
4 PM

Strength and Conditioning 31:00 [1]

Core strength
5 PM

Flexibility 15:00 [0]
rhr:48

7 PM

Running 26:00 [3] 5.4 km (4:49 / km) +65m 4:32 / km
ahr:145 max:160 shoes: Nike Pegasus+ 26

Run to Common Road for intervals

Running intervals 35:33 [4] 8.3 km (4:17 / km) +180m 3:52 / km
ahr:153 max:170 shoes: Nike Pegasus+ 26

360m on a steady incline @ 10k pace and steady back down - continuous.

Running 20:57 [3] 4.3 km (4:52 / km) +80m 4:27 / km
ahr:151 max:161 shoes: Nike Pegasus+ 26

Back from intervals.

Monday Oct 18, 2010 #

7 AM

Running 30:33 [2] 5.8 km (5:16 / km) +60m 5:00 / km
ahr:142 max:154 slept:7.5 weight:71kg shoes: Nike Pegasus+ 26

Easy prebreakfast run.
5 PM

Strength and Conditioning (circuits) 30:00 [4]
ahr:118 max:139

Running (Trail) 46:55 [3] 9.8 km (4:47 / km) +125m 4:30 / km
ahr:152 max:163 shoes: Inov8 X Talon 212 (1)

Run across the top of the dumbles, through the ashfields and round the old pit tip. Feeling quite good this evening. Think my body is starting to remember what running is.

Sunday Oct 17, 2010 #

11 AM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 X Talon 212 (1)

Warm up for X-Country.

Running race 26:30 [5] 7.1 km (3:44 / km) +115m 3:27 / km
shoes: Inov8 X Talon 212 (1)

X-country at Shipley Park. 8th - OK, a bit down on where I have been but not suprising after a rest period and also putting a couple of kg's on. Training starts again now!
12 PM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 X Talon 212 (1)

Long steady warm down

Flexibility 10:00 [0]

Thursday Oct 14, 2010 #

Note
(sick)

Now back from Holiday and training will hopefully resume fully next week. Suffering with a bit of a cold which keeps coming and going at the minute.
7 PM

Running warm up/down 12:47 [3] 2.8 km (4:34 / km) +20m 4:24 / km
shoes: Nike Pegasus+ 26

To training

Running Drills 5:00 [5] 0.5 km (10:00 / km)
shoes: Nike Pegasus+ 26

Running intervals 43:00 [4] 9.8 km (4:23 / km)
shoes: Nike Pegasus+ 26

Fartlek Session

600m @T + 90s steady x 6
400m@T + 60s recovery x 6
200m@T + 200m steady x 8

Running 14:06 [2] 2.6 km (5:25 / km) +30m 5:08 / km
shoes: Nike Pegasus+ 26

Warm down jog back home with Nick.

Sunday Oct 10, 2010 #

11 AM

Cross Training (Water polo) 30:00 [0]

Thursday Oct 7, 2010 #

11 AM

Cross Training (Water polo) 30:00 [0]

Tuesday Oct 5, 2010 #

Note

Off for a week in the sun and then its back to it on my return.

Monday Oct 4, 2010 #

1 PM

Strength and Conditioning (circuits) 25:00 [3]

Flexibility 5:00 [0]

Saturday Oct 2, 2010 #

9 AM

Running 1:02:00 [3] 13.2 km (4:42 / km) +150m 4:27 / km
shoes: Inov8 X Talon 212 (1)

Nice morning run in the sun to start the weekend in a good way.

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