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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Running34 26:23:30 184.71(8:34) 297.26(5:20) 42349 /9c100%
  Orienteering7 14:14:26 62.43(13:41) 100.47(8:30) 2484112 /117c95%
  Strength and Conditioning2 1:35:00
  Total37 42:12:56 247.14 397.73 6718121 /126c96%
  [1-5]37 38:31:42
averages - sleep:8.2 rhr:41 weight:65.2kg

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Monday Dec 31, 2012 #

10 AM

Running 48:10 intensity: (13:27 @0) + (1:31 @1) + (15:57 @2) + (17:15 @3) ** 8.8 km (5:28 / km) +72m 5:16 / km
ahr:127 max:158 spiked:9/9c rhr:40 slept:9.0 weight:65.2kg shoes: Inov8 X Talon 212 (3)

Back at Sherwood Forest for a few amendments to tags plus checking out the start areas. Still not great. (2)

Sunday Dec 30, 2012 #

10 AM

Orienteering race 39:53 intensity: (30 @0) + (42 @1) + (1:41 @2) + (12:18 @3) + (24:42 @4) 7.44 km (5:22 / km) +191m 4:45 / km
ahr:158 max:172 rhr:40 shoes: Inov8 O Roc 280

Brown course @ Beacon Hill

Mr Llewellyn tempted me in to going along to this and thought a bit of steady orienteering may help over running. Took it steady and was feeling ok but after 20mins and on a long uphill track run fatigue really kicked in. Decided at that point to skip across from 13 to 21 to complete the last 3rd downhill part of the course which was more enjoyable. (3 becoming 1)

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Inov8 O Roc 280

Trying to get things working.

Saturday Dec 29, 2012 #

Note
slept:9.0 weight:65.7kg (rest day)

Similar to yesterday. Had a good stretching session but was feeling it again shortly after. Hopefully rest and will be back at it within a few days.

Friday Dec 28, 2012 #

Note
slept:9.0 (sick) (rest day)

Really aching and tired; definitely a bit of post illness fatigue. Resting is the most sensible thing.

Thursday Dec 27, 2012 #

10 AM

Running 46:50 intensity: (57 @0) + (39 @1) + (25:14 @2) + (18:25 @3) + (1:35 @4) 10.18 km (4:36 / km) +60m 4:28 / km
ahr:142 max:164 slept:9.0 weight:64.7kg shoes: Addidas Adizero Tempo 5

Had a really good stretch before hand as lots of aching in my hamstrings, quads, hips and back. This helped me run reasonably at the start but after a few strides I really started to struggle again. It seams I have been hit by fatigue again. Guess I know it was likely to happen at some point and I have had a good few weeks training. :(

Wednesday Dec 26, 2012 #

9 AM

Running 32:17 intensity: (49 @0) + (5:10 @1) + (25:50 @2) + (28 @3) 6.34 km (5:05 / km) +55m 4:53 / km
ahr:132 max:146 slept:8.5 weight:65kg shoes: Addidas Adizero Tempo 5

Really struggling and had to cut the planned run short. (1)

Tuesday Dec 25, 2012 #

Note
slept:7.0 weight:65kg (rest day)

Really needed a rest as well as it being Christmas Day.

Monday Dec 24, 2012 #

7 AM

Running 8:43 intensity: (2:19 @1) + (6:24 @2) 1.64 km (5:18 / km)
ahr:129 max:140 slept:7.5 weight:65.2kg shoes: Inov8 Roclite 319

ITW
1 PM

Running 1:12:21 intensity: (33:29 @1) + (32:06 @2) + (6:46 @3) 13.7 km (5:17 / km) +244m 4:51 / km
ahr:130 max:150 shoes: Inov8 Roclite 319

HFW feeling pretty terrible and pretty jaded. Some R&R needed.

Sunday Dec 23, 2012 #

Event: NOC Walesby Forest District Event
 
11 AM

Running warm up/down 10:56 intensity: (3:32 @1) + (6:58 @2) + (26 @3) 2.01 km (5:27 / km) +13m 5:16 / km
ahr:123 max:148 shoes: Inov8 O Roc 280

Orienteering race 45:18 intensity: (4:38 @3) + (40:40 @4) 10.09 km (4:29 / km) +83m 4:19 / km
ahr:162 max:169 slept:8.5 weight:65.2kg shoes: Inov8 O Roc 280

Brown course at Walesby

Planned to use it as a Threshold session but struggled to get close so ended as more tempo. Just feeling heavy legged still. (3)

Running warm up/down 14:12 intensity: (5:48 @1) + (7:37 @2) + (47 @3) 2.55 km (5:34 / km) +15m 5:25 / km
ahr:129 max:144 shoes: Inov8 O Roc 280

Saturday Dec 22, 2012 #

2 PM

Running long 2:02:04 intensity: (7:24 @1) + (1:33:32 @2) + (20:55 @3) + (13 @4) 23.6 km (5:10 / km) +340m 4:49 / km
ahr:138 max:161 slept:8.5 weight:65kg shoes: Inov8 X Talon 212 (3)

Long wet run on one of the regular route via Newstead Abbey and Thieves Wood. Took it easy I was still heavy legged. Crazy amounts of water everywhere. (4)

Friday Dec 21, 2012 #

7 AM

Running 8:31 intensity: (7 @1) + (58 @2) + (1:02 @3) + (5:48 @4) + (36 @5) 2.0 km (4:16 / km)
ahr:157 max:174 slept:7.5 weight:64.7kg shoes: Addidas Adizero Tempo 5

ITW
5 PM

Running 9:07 intensity: (43 @1) + (7:31 @2) + (53 @3) 2.0 km (4:34 / km) +18m 4:22 / km
ahr:137 max:147 shoes: Addidas Adizero Tempo 5

HFW

Thursday Dec 20, 2012 #

6 AM

Running 28:28 intensity: (2:06 @1) + (22:47 @2) + (3:35 @3) 5.62 km (5:04 / km) +47m 4:52 / km
ahr:135 max:147 shoes: Inov8 Roclite 319

6 PM

Running warm up/down 6:26 intensity: (47 @1) + (3:07 @2) + (2:32 @3) 1.16 km (5:32 / km) +3m 5:28 / km
ahr:138 max:157 shoes: Inov8 Road-X 255

Running race 16:47 intensity: (6:44 @4) + (10:03 @5) 5.0 km (3:21 / km) +26m 3:16 / km
ahr:171 max:178 shoes: Inov8 Road-X 255

Coaches Handicap 5km. Still pretty achy despite a good rolling and stretching session last night but felt ok despite crappy weather again. Was blowing after 3km though. 40s quicker than the last time I ran this so things aren't too bad despite 4 months off. (6)

Running warm up/down 19:02 intensity: (1:05 @1) + (17:57 @2) 3.95 km (4:49 / km) +20m 4:42 / km
ahr:135 max:143 shoes: Inov8 Road-X 255

Wednesday Dec 19, 2012 #

6 PM

Running 55:21 intensity: (9:43 @1) + (42:45 @2) + (2:53 @3) 10.03 km (5:31 / km) +143m 5:09 / km
ahr:133 max:149 shoes: Inov8 Roclite 319

Glutes very sore. Steady run through Byron's Walk, Sherwood BP and Portland Park from Newstead Station. (3)

Tuesday Dec 18, 2012 #

9 AM

Running 30:19 intensity: (1:26 @1) + (26:08 @2) + (2:45 @3) 6.25 km (4:51 / km) +39m 4:42 / km
ahr:137 max:148 slept:8.5 weight:65kg shoes: Addidas Adizero Tempo 5

Dropping off Xmas cards on the way to the gym. (4)

Strength and Conditioning 1:00:00 [1]
shoes: Inov8 Road-X 233

Running 31:54 intensity: (2:11 @1) + (28:40 @2) + (1:03 @3) 6.66 km (4:47 / km) +38m 4:39 / km
ahr:138 max:156 shoes: Addidas Adizero Tempo 5

Return journey dropping off more cards. (5)
6 PM

Running warm up/down 12:30 intensity: (1:30 @1) + (11:00 @2) 2.51 km (4:59 / km)
ahr:132 max:141 shoes: Inov8 Road-X 255

Up to the Harriers and then down to Oddicroft Lane for some short reps.

Running intervals (Reps) 40:34 intensity: (29:14 @1) + (11:20 @5) 8.58 km (4:44 / km) +30m 4:39 / km
ahr:143 max:171 shoes: Inov8 Road-X 255

Still feeling very heavy legged in the WU so not sure how I would find this. Decided just to go for it and see how many reps I could manage full out; decided half a session at full effort would be better than a full session half hearted. Actually felt much livelier once I had done a couple of reps, managed the whole session and felt much better by the end.

20 x 200m reps with 200m jog recoveries.

Running warm up/down 11:47 intensity: (47 @1) + (11:00 @2) 2.25 km (5:15 / km) +24m 4:59 / km
ahr:132 max:138 shoes: Inov8 Road-X 255

Monday Dec 17, 2012 #

10 AM

Orienteering (Tagging) 5:40:00 intensity: (3:00:00 @0) + (40:00 @1) + (2:00:00 @2) *** 21.0 km (16:11 / km) +200m 15:27 / km
ahr:106 max:146 spiked:90/93c slept:7.0 weight:65kg shoes: Inov8 O Roc 280

Tagging at Sherwood Forest. Just finished before dark. Absolutely shattered from yesterday. (1)

Sunday Dec 16, 2012 #

9 AM

Orienteering 3:59:36 intensity: (4:55 @1) + (44:45 @2) + (2:23:07 @3) + (46:49 @4) ** 31.03 km (7:43 / km) +1658m 6:06 / km
ahr:150 max:171 spiked:22/24c slept:9.5 shoes: Inov8 X Talon 212 (3)

Rab mini MM - Edale

4hr, score on Kinder. Started decently and thought I was on track to get them all but then some tough terrain and climbs on the far side of Kinder combined with some silly mistakes though not concentrating and a period of losing my SI Card there was no chance of that; also fell into a pretty cold stream after slipping on a rock for good measure. Really struggled with the climbs after a couple of hours. Just made it back in time having got 24 of the 27 controls. (7)

Friday Dec 14, 2012 #

6 AM

Running 46:39 intensity: (34 @0) + (5:29 @1) + (39:13 @2) + (1:23 @3) 8.62 km (5:25 / km) +40m 5:17 / km
ahr:133 max:148 slept:7.0 weight:65kg shoes: Addidas Adizero Tempo 5

Work Xmas party later so up early to get in a decent steady run. A thick mizzle was turning to ice on contact with the ground which made things interesting. Had to amend my original planned route and looped around sutton lawn instead as grass was about the only surface that I could run on. (4)

Thursday Dec 13, 2012 #

7 AM

Running 16:02 [2] 3.35 km (4:47 / km)
weight:65.3kg shoes: Addidas Adizero Tempo 5

ITW
6 PM

Running warm up/down 12:48 [3] 3.05 km (4:12 / km) +22m 4:03 / km
shoes: Addidas Adizero Tempo 5

Bloody trains; got to station and only one carriage which was already stacked and with many others waiting by the doors. So back to the office and back in 30 mins for the next train. Then had to run at a brisk pace to drop off at home and then up to Harriers. Just made in time for the start of the session.

Running tempo 49:55 [4] 12.95 km (3:51 / km) +190m 3:35 / km
shoes: Addidas Adizero Tempo 5

25mins out and back Tempo run with a few decent hills. Surprising got further than I have got previously at nice comfortable pace. Although the end point is about the same height as the start there is a lot of steady downhills out with just one long steep uphill. This makes it hard work to get back quicker as ~75% is running uphill but pushed on a little harder on the way back and made it with 5s to spare. (8)

Running warm up/down 9:50 [2] 1.98 km (4:58 / km) +9m 4:52 / km
shoes: Addidas Adizero Tempo 5

Easy jog home, legs still feeling good.

Wednesday Dec 12, 2012 #

7 AM

Note
rhr:43 slept:7.5 weight:65.2kg

Running 16:40 intensity: (49 @1) + (8:35 @2) + (7:16 @3) 2.92 km (5:42 / km)
ahr:140 max:148 shoes: Addidas Adizero Tempo 5

ITW. Well below freezing again and pretty foggy too. (5)
5 PM

Running 44:34 intensity: (2:50 @1) + (34:49 @2) + (6:55 @3) 8.37 km (5:20 / km) +116m 4:59 / km
ahr:136 max:156 shoes: Addidas Adizero Tempo 5

Back home from Newstead Station. Feeling tired so took it pretty easy. Nearly turned my ankle a few times on the vehicle ruts which where frozen solid. A few strides mix in.

Tuesday Dec 11, 2012 #

7 AM

Running 19:55 intensity: (41 @0) + (2:22 @1) + (15:30 @2) + (1:22 @3) 3.83 km (5:12 / km) +22m 5:03 / km
ahr:133 max:150 slept:7.5 weight:65.9kg shoes: Addidas Adizero Tempo 5

ITW freezing cold again and well wrapped up. (6)
12 PM

Running warm up/down 4:50 [2] 1.05 km (4:36 / km) +25m 4:07 / km
shoes: Asics Gel GT-2140

Strength and Conditioning 35:00 [1]
shoes: Asics Gel GT-2140

Strength session at the gym

Running warm up/down 4:20 [2] 1.05 km (4:08 / km)
shoes: Asics Gel GT-2140

6 PM

Running warm up/down 15:19 intensity: (7:45 @2) + (7:34 @3) 3.29 km (4:39 / km) +10m 4:35 / km
ahr:139 max:151 shoes: Addidas Adizero Tempo 5

Running hills (Reps) 40:00 intensity: (27:00 @2) + (13:00 @5) 6.01 km (6:39 / km) +180m 5:47 / km
ahr:144 max:169 shoes: Addidas Adizero Tempo 5

With the Harriers for more reps this time at Castlewood Industrial Estate. 20 mins of 230m hill reps then 20mins of 120m hill reps with equal jog recoveries. 230s in around 45s and the short reps in ~22s (7)

Running warm up/down 13:30 [2] 3.0 km (4:30 / km) +25m 4:19 / km
shoes: Addidas Adizero Tempo 5

Monday Dec 10, 2012 #

8 AM

Running 30:32 intensity: (7:58 @2) + (20:53 @3) + (1:41 @4) 6.63 km (4:36 / km) +55m 4:25 / km
ahr:147 max:166 slept:8.75 weight:65.6kg shoes: Addidas Adizero Tempo 5

Loop out to Sutton Lawn. (6)
6 PM

Running 49:08 intensity: (10:23 @1) + (38:45 @2) 9.82 km (5:00 / km) +63m 4:51 / km
ahr:131 max:143 shoes: Inov8 X Talon 212 (3)

Easy down the trail and across Mowlands, Ashfields and the old pit. (5 becoming 4)

Sunday Dec 9, 2012 #

6 PM

Running warm up/down 10:09 intensity: (6:15 @3) + (3:54 @4) 2.27 km (4:28 / km)
ahr:154 max:170 shoes: Addidas Adizero Tempo 5

Running intervals 39:24 intensity: (27:24 @2) + (12:00 @5) 8.31 km (4:44 / km) +1m 4:44 / km
ahr:144 max:179 slept:7.5 weight:65.6kg shoes: Addidas Adizero Tempo 5

5 x (2x200m rep, 1x400m rep with equal jog recoveries). (6)

Running warm up/down 11:02 [2] 2.27 km (4:51 / km) +25m 4:36 / km
ahr:134 max:144 shoes: Addidas Adizero Tempo 5

Saturday Dec 8, 2012 #

10 AM

Running 2:07:23 intensity: (1:19:36 @2) + (47:05 @3) + (42 @4) 24.09 km (5:17 / km) +413m 4:52 / km
ahr:127 max:162 slept:9.0 shoes: Inov8 X Talon 212 (3)

Cinder trail/ Cleveland Way mash up between Whitby and Robin Hoods Bay. (7)

Friday Dec 7, 2012 #

8 AM

Running 1:08:10 intensity: (22:15 @1) + (41:17 @2) + (4:38 @3) 12.28 km (5:33 / km) +206m 5:07 / km
ahr:141 max:150 rhr:44 slept:6.0 shoes: Inov8 X Talon 212 (3)

Easy run around Greystoke Forest with 6 x strides. (5)

Thursday Dec 6, 2012 #

10 AM

Running tempo 1:09:54 intensity: (8:46 @1) + (19:35 @2) + (34:06 @3) + (7:27 @4) 12.81 km (5:27 / km) +194m 5:04 / km
ahr:144 max:164 rhr:37 slept:10.0 shoes: Inov8 X Talon 212 (3)

6 x 5min/1min tempo around greystoke forest. Hoped to spend more time in terrain but it was fairly crappy plantation forest with lots of windblow so most of the time was spent on path. 6x strides before jogging back. (5)

New record low rhr. Suppose thats the benefit of a good nights sleep.

Wednesday Dec 5, 2012 #

1 PM

Running 2:10:34 intensity: (18:10 @1) + (56:17 @2) + (40:20 @3) + (15:47 @4) 19.4 km (6:44 / km) +835m 5:32 / km
ahr:142 max:169 shoes: Inov8 X Talon 212 (3)

Amy dropped me off in Threlkeld so I could get a nice long run in over Blencathra. Virtually zero visability and and probably around -20 with windchill on the top but good fun none the less. Cloud cleared for a short time just after coming off the top and the views were stunging with the snow. (7)

Tuesday Dec 4, 2012 #

3 PM

Running 48:49 intensity: (1:12 @0) + (52 @1) + (17:23 @2) + (19:01 @3) + (10:21 @4) 4.1 km (11:55 / km) +535m 7:13 / km
ahr:147 max:165 shoes: Inov8 X Talon 212 (3)

Had hoped to scale Hellvellyn but by the time I set off it was starting to get dark. Set off in light rain qhich turned to light snow within a couple of hundred meters of climbing. Decided to run for half hour by which point visibility was getting low and the path up was totally covered by the snow at around 6inch deep. This was just short of the plateau to the summit I think. Was nice and bright with the snow at this altitude and very gloomy looking back down into the valley. Had to be careful with my decent on the snow, ice and rock. (5)

Monday Dec 3, 2012 #

8 AM

Running 27:58 [2] 5.58 km (5:01 / km) +57m 4:46 / km
ahr:131 max:140 shoes: Addidas Adizero Tempo 5

A very easy recovery run after dropping off the hire bus.

Sunday Dec 2, 2012 #

11 AM

Running warm up/down 10:12 intensity: (36 @0) + (1:32 @1) + (7:41 @2) + (23 @3) 1.09 km (9:24 / km) +8m 9:04 / km
ahr:123 max:145 shoes: Inov8 O Roc 280

Orienteering race 54:40 intensity: (20 @0) + (23 @1) + (27 @2) + (2:22 @3) + (51:08 @4) ** 11.67 km (4:41 / km) +97m 4:30 / km
ahr:164 max:172 shoes: Inov8 O Roc 280

Running warm up/down 8:18 intensity: (30 @0) + (7:41 @1) + (7 @2) 1.23 km (6:45 / km) +1m 6:43 / km
ahr:121 max:127 shoes: Inov8 O Roc 280


Brown - Splits

Saturday Dec 1, 2012 #

12 PM

Orienteering 42:46 intensity: (4:36 @0) + (6:59 @1) + (8:41 @2) + (21:05 @3) + (1:25 @4) *** 5.07 km (8:27 / km) +91m 7:45 / km
ahr:139 max:162 shoes: Inov8 O Roc 280

Orienteering 41:51 intensity: (4:22 @0) + (4:44 @1) + (8:26 @2) + (24:19 @3) *** 4.91 km (8:32 / km) +61m 8:02 / km
ahr:137 max:162 shoes: Inov8 O Roc 280

5 PM

Running warm up/down 6:55 intensity: (1:00 @0) + (40 @1) + (3:12 @2) + (2:03 @3) 0.76 km (9:09 / km) +13m 8:25 / km
ahr:132 max:150 shoes: Inov8 O Roc 280

Orienteering race 50:22 intensity: (16 @0) + (9 @1) + (3:25 @2) + (14:09 @3) + (32:23 @4) *** 9.27 km (5:26 / km) +103m 5:09 / km
ahr:158 max:171 shoes: Inov8 O Roc 280

Running warm up/down 14:21 intensity: (11:24 @0) + (2:57 @1) 0.52 km (27:33 / km) +2m 27:01 / km
ahr:94 max:123 shoes: Inov8 O Roc 280


Short Brown - Splits

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