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

Training Log Archive: Rich

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Running38 27:25:09 224.5 361.29 2759
  Orienteering3 2:11:38 15.35(8:35) 24.7(5:20) 36336 /45c80%
  Strength and Conditioning3 2:05:00
  Cross Training1 5:00
  Total40 31:46:47 239.85 386.0 312236 /45c80%
  [1-5]40 31:23:42
averages - sleep:7.4 weight:63.9kg

«»
2:26
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday May 31, 2013 #

8 PM

Orienteering 38:24 [2] **** 4.27 km (9:00 / km) +150m 7:39 / km
spiked:13/15c slept:7.0 weight:64.1kg shoes: Inov8 ORoc 280 (2)

Managed to get out into the tarrain fairly swiftly after arriving in Norway for a bit of training. Ran a short course at Alunsjoen; mainly ok though a little hesitant after a balls jk at 1. Been a while since I ran in terrain this physical.

Thursday May 30, 2013 #

Running 35:00 [2]
shoes: Adidas Adizero Adios 2

Combined time jogging into work, home from work and to the physio's at lunch time.

Wednesday May 29, 2013 #

7 PM

Running 45:00 [2] 10.1 km (4:27 / km) +60m 4:20 / km
slept:7.0 weight:64.5kg shoes: Adidas Adizero Adios 2

Easy around Kingsmill Res. Not feeling quite as spritely as last night.

Tuesday May 28, 2013 #

6 PM

Running warm up/down 10:22 intensity: (34 @0) + (51 @1) + (4:47 @2) + (4:08 @3) + (2 @4) 2.37 km (4:22 / km) +4m 4:20 / km
ahr:138 max:161 shoes: Inov8 Road-X 255

Running intervals 34:15 intensity: (4:02 @0) + (54 @1) + (3:39 @2) + (8:45 @3) + (16:44 @4) + (11 @5) 8.39 km (4:05 / km) +1m 4:05 / km
ahr:148 max:174 shoes: Mizuno Tempo LD

Track sharpening session: 3 x 1km @10km pace (3:17) with 200m jogs, 3 x 600 @5km pace (1:55) with 200m jogs then 3x laps of jogging the bends and sprinting the straights. Feeling good and the intervals felt effortless. Bouncy still after the session.

Running warm up/down 11:23 intensity: (39 @1) + (9:52 @2) + (52 @3) 2.52 km (4:31 / km)
ahr:136 max:146 shoes: Inov8 Road-X 255

Monday May 27, 2013 #

6 PM

Running 36:21 intensity: (33 @0) + (5:41 @1) + (29:38 @2) + (29 @3) 8.04 km (4:31 / km) +64m 4:21 / km
ahr:133 max:146 shoes: Adidas Adizero Adios 2

Sunday May 26, 2013 #

8 PM

Running 35:41 intensity: (38 @0) + (7:57 @1) + (20:58 @2) + (6:08 @3) 7.53 km (4:44 / km) +50m 4:35 / km
ahr:134 max:150 shoes: Adidas Adizero Adios 2

Very easy tester just to see how my body was feeling after a bit of rest. Feeling of fatigue still in tue background but running ok.

Thursday May 23, 2013 #

7 AM

Running 10:02 [2] 2.05 km (4:54 / km)
ahr:128 max:134 shoes: Adidas Adizero Adios 2

5 PM

Running 9:30 [2] 2.05 km (4:38 / km) +16m 4:28 / km
ahr:131 max:142 shoes: Adidas Adizero Adios 2

Wednesday May 22, 2013 #

7 AM

Running 21:08 [2] 4.24 km (4:59 / km)
ahr:132 max:138 shoes: Adidas Adizero Adios 2

5 PM

Running 40:23 [2] 8.27 km (4:53 / km) +226m 4:18 / km
ahr:135 max:151 shoes: Adidas Adizero Adios 2

Tuesday May 21, 2013 #

7 AM

Running 11:30 [2] 2.64 km (4:22 / km)
ahr:127 max:141 slept:7.5 weight:64.5kg shoes: Adidas Adizero Adios 2

ITW
5 PM

Running 18:30 [2] 4.11 km (4:30 / km) +26m 4:22 / km
ahr:134 max:146 shoes: Adidas Adizero Adios 2

Running 38:48 intensity: (10:38 @1) + (28:10 @5) 9.64 km (4:01 / km) +35m 3:57 / km
ahr:153 max:176 shoes: Adidas Adizero Adios 2

7 x 4mins with 90s jog recoveries.

Running 9:26 intensity: (43 @0) + (41 @1) + (7:46 @2) + (16 @3) 2.04 km (4:38 / km)
ahr:131 max:144 shoes: Adidas Adizero Adios 2

Monday May 20, 2013 #

5 PM

Running 1:00:40 intensity: (27 @0) + (1:50 @1) + (42:14 @2) + (16:09 @3) 13.32 km (4:33 / km) +150m 4:19 / km
ahr:140 max:154 slept:8.25 weight:63.9kg shoes: Adidas Adizero Adios 2

Quads and ITBs very sore all day but gradually got better with the run.

Sunday May 19, 2013 #

Event: Walkley Urban
 
11 AM

Running long 1:41:27 intensity: (46:42 @2) + (54:33 @3) + (12 @4) 22.2 km (4:34 / km) +333m 4:15 / km
ahr:144 max:159 slept:7.0 weight:63.7kg shoes: Adidas Kanadia TR4

Newstead Abbey and Thieves. ITBs batter.

Saturday May 18, 2013 #

11 AM

Running warm up/down 10:12 [2] 2.12 km (4:49 / km) +27m 4:32 / km
shoes: Inov8 ORoc 280 (2)

Orienteering race 50:42 [4] *** 10.14 km (5:00 / km) +199m 4:33 / km
shoes: Inov8 ORoc 280 (2)

Brown course @ Bradgate

Felt pretty tired both physically and mentally throughout. Was fine and steady on the first 6 through the fairly technically easy Bradgate bar a small error leaving 4 in the wrong direction. Made a big mistake at 7, lost 1:50 to Danger - dropped onto the crags from my AP but didn't drop a crag far enough, thought I was on the wrong set so carried on. Finally worked out my position exactly came back across and there it was, must have almost looked at the flag originally. Into the woods from 10 where it started getting a little trickier, lost ~15s at 11 first faffing too high up and then dropping into the wrong re-entrant. Small time loss (~5-10s) at 17 and (~15-20s) at 19. More time loss at 20 getting on the wrong path (~20s) and again 22 again getting the wrong path (~20s). No plan to 23 and just ambled in the right direction relocating close to the control but not without losing some time due to a slight overshoot (~15s).

Running warm up/down 18:08 [2] 3.38 km (5:22 / km) +50m 5:00 / km
shoes: Inov8 ORoc 280 (2)

Jog WD

Friday May 17, 2013 #

6 PM

Running 44:39 intensity: (7:47 @1) + (34:51 @2) + (2:01 @3) 10.15 km (4:24 / km) +66m 4:16 / km
ahr:131 max:153 shoes: Adidas Adizero Adios 2

Easy run doen to the res and back.

Thursday May 16, 2013 #

8 AM

Running 32:20 intensity: (10:53 @1) + (20:09 @2) + (1:18 @3) 6.71 km (4:49 / km) +57m 4:37 / km
ahr:130 max:148 shoes: Inov8 Road-X 255

Steady morning run.
6 PM

Running warm up/down 10:00 [2] 2.1 km (4:46 / km) +5m 4:42 / km
ahr:130 max:136 shoes: Inov8 F-lite 195

Running intervals 38:40 intensity: (28:40 @2) + (10:00 @5) 8.8 km (4:24 / km) +2m 4:23 / km
ahr:145 max:162 shoes: Inov8 F-lite 195

Short reps session with the Harriers.

Running warm up/down 10:01 [2] 2.09 km (4:47 / km)
ahr:128 max:139 shoes: Inov8 F-lite 195

Wednesday May 15, 2013 #

7 PM

Running 1:03:46 intensity: (11:01 @1) + (52:45 @2) 14.21 km (4:29 / km) +61m 4:24 / km
ahr:132 max:143 slept:8.0 weight:63.7kg shoes: Inov8 Road-X 255

Steady down Maun Valley, three loops of the res and then home. Dodged the showers and was actually a fairly pleasant evening after the rain of the last few days.

Tuesday May 14, 2013 #

9 AM

Note
slept:8.0 weight:64kg

1 PM

Running 29:33 intensity: (10:03 @1) + (19:30 @2) 6.41 km (4:37 / km) +52m 4:26 / km
ahr:129 max:143 shoes: Adidas Adizero Adios 2

Easy lunchtime jog out to Sutton Lawn.
7 PM

Running warm up/down 12:20 intensity: (8:25 @2) + (3:55 @3) 2.61 km (4:43 / km) +6m 4:40 / km
ahr:136 max:158 shoes: Adidas Adizero Adios 2

Running race 23:50 intensity: (16:20 @4) + (7:30 @5) 7.15 km (3:20 / km) +6m 3:19 / km
ahr:171 max:177 shoes: Adidas Adizero Adios 2

Booths SL2 @ Ilkeston

New course this one and not a bad one, pretty flat with just a few sharp turns and slippy/muddy sections getting on and off the trail.

After last month disaster set off cautiously and Mick (Harriers Coach) shouted to ease back. However pace felt very comfortable and soon found myself in the front pack. After about 1 mile it was still feeling pretty comfortable, looked at my watch 168bpm; T pace - so push on ahead of the pack. The pack struggled to come with me and open up a reasonable gap. On the second loop heard footsteps coimg up behind at a decent rate, dale had put in a decent spurt to catch up (he normally wins these). At the tight turns noticed a couple of other guys around 20m back but then a big gap. Just relaxed back into it for the long back straight. Dale slowly pushed ahead, I just relaxed at my pace, didn't want to over cook it (last race still in my head). N.Derbys runner alongside me as we hit the loop by the Canal and Dale was @20m ahead at this stage. This stayed the same until the bridge back over the Canal was in sight which was ~400m from the finish. Thinking when I should kick to take second but then thought sod it, 1st spot was only ~30m ahead at this point so kicked ~600m from home and slowly turned it up. As it was I could only close the gap to 8s on 1st but 2nd was never in doubt once I had chosen to chase 1st.

Pretty pleased, was about 60-90s behind these guys this time last year so shows the progress I have made.

Running warm up/down 18:14 [2] 3.7 km (4:56 / km) +14m 4:50 / km
ahr:134 max:141 shoes: Adidas Adizero Adios 2

Monday May 13, 2013 #

12 PM

Cross Training warm up/down 5:00 [2]
slept:7.0 weight:63.6kg shoes: Inov8 Road-X 255

Strength and Conditioning 55:00 [1]
shoes: Inov8 Road-X 255

Good session at Sutton Leisure centre gym.

Running warm up/down 5:00 [1] 0.95 km (5:16 / km)
shoes: Inov8 Road-X 255

6 PM

Running 1:21:18 intensity: (52:55 @2) + (28:23 @3) 19.28 km (4:13 / km) +178m 4:02 / km
ahr:141 max:156 shoes: Inov8 Road-X 255

Steady road run to bank a few easy miles. Tired before setting out but much refreshed by the end. Down the A38 and up the MARR road. Headed down into Mansfield and then the long steady uphill slog into the cold brisk wind for the last half hour.

Sunday May 12, 2013 #

10 AM

Running long 1:30:22 intensity: (22:01 @2) + (1:05:51 @3) + (2:30 @4) 20.88 km (4:20 / km) +295m 4:03 / km
ahr:147 max:163 slept:8.0 weight:63.4kg shoes: Adidas Adizero Adios 2

Steady run out to Annesley and Thieves.

Saturday May 11, 2013 #

11 AM

Running warm up/down 10:13 [2] 2.28 km (4:29 / km) +2m 4:28 / km
slept:4.0 weight:63.4kg shoes: Inov8 X Talon 212 (3)

Orienteering race 42:32 [4] ** 10.29 km (4:08 / km) +14m 4:06 / km
spiked:23/30c slept:6.0 shoes: Inov8 X Talon 212 (3)

Headed out to Rushcliffe for the NOC local event. Fairly basic areas but good planning and cunningly positioned controls kept you on your toes. Started running the wrong loop from #1, heading to #23 instead of #2. Lost about 90s due to this. Most of the other small mistakes were largely tired mistakes from not checking the control desciption.

Running warm up/down 17:37 [2] 3.89 km (4:32 / km) +12m 4:28 / km
shoes: Inov8 X Talon 212 (3)

Friday May 10, 2013 #

11 AM

Strength and Conditioning 40:00 [1]
slept:4.0 weight:63.7kg

Core session at home.
6 PM

Running 1:03:58 intensity: (58:03 @2) + (5:55 @3) 13.91 km (4:36 / km) +152m 4:22 / km
ahr:136 max:153 shoes: Adidas Kanadia TR4

Lack of sleep now catching up. Felt pretty zombielike which peaked at about 25 mins but then felt better as the run went on.

Thursday May 9, 2013 #

10 AM

Running 34:21 intensity: (11:08 @2) + (22:56 @3) + (17 @4) 7.76 km (4:26 / km) +80m 4:13 / km
ahr:145 max:160 shoes: Adidas Adizero Adios 2

Easy morning jog.
6 PM

Running 7:54 [2] 1.65 km (4:47 / km) +5m 4:43 / km
ahr:134 max:147 shoes: Inov8 F-lite 195

Running 35:50 intensity: (6:22 @2) + (15:46 @3) + (13:42 @4) 9.27 km (3:52 / km) +3m 3:52 / km
ahr:153 max:167 shoes: Inov8 F-lite 195

12x650m intervals on the field with 100m jog recoveries. Gale force wind meant times were very slow.

Running 9:37 intensity: (8:17 @2) + (1:20 @3) 2.15 km (4:28 / km)
ahr:137 max:149 shoes: Inov8 F-lite 195

Wednesday May 8, 2013 #

11 AM

Running 1:15:05 intensity: (19:35 @2) + (55:07 @3) + (23 @4) 17.9 km (4:12 / km) +202m 3:58 / km
ahr:147 max:160 shoes: Adidas Adizero Adios 2

Decent run down the Maun Valley, round the res and then on the Timberland Trail to pick up the A60. To Thieves then home via Cauldwell.

Tuesday May 7, 2013 #

8 AM

Running 35:09 intensity: (10:51 @2) + (21:47 @3) + (2:31 @4) 8.06 km (4:22 / km) +59m 4:12 / km
ahr:146 max:171 shoes: Adidas Adizero Adios 2

6 PM

Running warm up/down 5:07 intensity: (3:01 @2) + (2:06 @3) 1.2 km (4:15 / km) +5m 4:10 / km
ahr:144 max:151 shoes: Adidas Adizero Adios 2

Running intervals 39:33 intensity: (20:00 @1) + (19:33 @5) 9.17 km (4:19 / km) +50m 4:12 / km
ahr:152 max:172 shoes: Adidas Adizero Adios 2

Reps session of 160m and 300m on the field with the Harriers. 150m jog recoveries.

Running warm up/down 9:08 intensity: (1:31 @1) + (7:23 @2) + (14 @3) 1.92 km (4:45 / km) +10m 4:38 / km
ahr:135 max:145 shoes: Adidas Adizero Adios 2

Monday May 6, 2013 #

8 AM

Running 46:33 intensity: (9:46 @2) + (36:11 @3) + (36 @4) 10.6 km (4:23 / km) +45m 4:18 / km
ahr:148 max:163 slept:8.0 shoes: Adidas Adizero Adios 2

Easy pre brekkie jog before heading back to the hospital.

Sunday May 5, 2013 #

8 AM

Running 45:12 intensity: (23:39 @2) + (21:22 @3) + (11 @4) 10.2 km (4:26 / km) +60m 4:18 / km
ahr:140 max:159 slept:8.0 shoes: Adidas Adizero Adios 2

Morning jog before heading back to the hospital.
11 PM

Running 12:00 [1] 2.2 km (5:27 / km) +40m 5:00 / km

Home from the pub, was getting bored of walking so jogged instead.

Saturday May 4, 2013 #

Event: British Orienteering Championships 2013
 

Note
(rest day)

Grace Bethany Robinson, born at 4:09am weighing 7lb 2oz.

Friday May 3, 2013 #

Note
(rest day)

At the hospital all day.

Thursday May 2, 2013 #

7 AM

Running 18:00 [2] 4.0 km (4:30 / km)
slept:7.5 weight:64.1kg shoes: Adidas Adizero Adios 2

ITW. Back and legs quite stiff when I got up but soon eased up.
1 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 30:00 [1]
shoes: Inov8 Road-X 233

Normal stuff.

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Inov8 Road-X 233

5 PM

Running 8:47 [2] 1.76 km (5:00 / km) +17m 4:46 / km
ahr:132 max:140 shoes: Adidas Adizero Adios 2

Running warm up/down 9:38 intensity: (4:35 @1) + (5:03 @2) 1.95 km (4:56 / km) +4m 4:53 / km
ahr:124 max:137 shoes: Adidas Adizero Adios 2

Running intervals 32:30 intensity: (15:00 @0) + (17:30 @5) 6.38 km (5:06 / km) +45m 4:55 / km
ahr:136 max:167 shoes: Adidas Adizero Adios 2

Pushed away from the normal training area by school football matches so the pyramid session was on the slope. 3 sets of 250m, 320m, 550m, 820m with recoveries of 30s, 60s, 90s, 120s. Struggling tonight, through mental tiredness as much as anything I think so only did 3 sets rather than the normal 4. Was running them about 5k pace.

Running warm up/down 7:26 intensity: (26 @0) + (4:25 @1) + (2:35 @2) 1.5 km (4:58 / km)
ahr:125 max:139 shoes: Adidas Adizero Adios 2

Running 10:30 [2] 2.2 km (4:46 / km)
ahr:125 max:139 shoes: Adidas Adizero Adios 2

Wednesday May 1, 2013 #

6 AM

Running 27:58 intensity: (13:26 @2) + (14:32 @3) 6.13 km (4:34 / km) +50m 4:23 / km
ahr:142 max:155 slept:5.5 weight:63.9kg shoes: Adidas Adizero Adios 2

Bright sun and blue skies made getting up slightly early for a morning jog was a pleasure rather than a chore. Still pretty chilly on the hands but the sun was pleasantly warming even at this time so was dodging shadows most of the way round. Legs still feeling good despite last nights reps though tried to keep the pace slow.
6 PM

Running 56:44 intensity: (42 @0) + (55 @1) + (40:53 @2) + (13:46 @3) + (28 @4) 13.08 km (4:20 / km) +109m 4:10 / km
ahr:140 max:170 shoes: Adidas Adizero Adios 2

Feeling fairly tired for a while due to last night's poor sleep but was feeling a little more spritely towards the end.

« Earlier | Later »