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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Jul 31, 2016:

activity # timemileskm+mload
  Running45 27:26:37 214.91(7:40) 345.86(4:46) 22603534.8
  Cross Training1 9:55:26 31.07(19:10) 50.0(11:55) 2000149.7
  Orienteering4 3:23:12 24.19(8:24) 38.92(5:13) 25661 /71c85%705.3
  Strength and Conditioning1 35:0035.0
  Running Drills1 2:05 0.15(13:44) 0.24(8:32)2.8
  Total47 41:22:20 270.31 435.02 451661 /71c85%4427.5
  [1-5]47 32:53:44
averages - sleep:8.1 weight:66.7kg

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Sunday Jul 31, 2016 #

9 AM

Running 1:54:29 intensity: (4:05 @1) + (1:19:37 @2) + (23:03 @3) + (6:34 @4) + (1:10 @5) 26.03 km (4:24 / km) +211m 4:14 / km
ahr:141 max:178 shoes: Skechers Go Run 4

First 50mins was a breeze but got a bit harder after that.

Saturday Jul 30, 2016 #

2 PM

Running 1:11:52 intensity: (3:26 @1) + (28:54 @2) + (39:32 @3) 16.31 km (4:24 / km) +109m 4:16 / km
ahr:142 max:157 shoes: Skechers Go Run 4

Friday Jul 29, 2016 #

7 PM

Running warm up/down 11:16 intensity: (3:49 @1) + (5:42 @2) + (1:45 @3) 2.18 km (5:09 / km) +56m 4:34 / km
ahr:132 max:158 shoes: Adidas Adizero Adios Boost (3)

Running race 16:21 intensity: (25 @1) + (11 @2) + (22 @3) + (4:18 @4) + (11:05 @5) 5.05 km (3:14 / km) +48m 3:05 / km
ahr:171 max:181 shoes: Adidas Adizero Adios Boost (3)

Newstead Abbey Dash - 5km County Road Champs

2nd, and 1st placed team. 18s slower than 2 years ago, but overall pleased with progress.

Running warm up/down 12:51 intensity: (2:26 @1) + (9:16 @2) + (1:09 @3) 2.56 km (5:01 / km) +35m 4:42 / km
ahr:133 max:145 shoes: Adidas Adizero Adios Boost (3)

Thursday Jul 28, 2016 #

7 AM

Running 22:35 intensity: (16:58 @1) + (5:37 @2) 4.49 km (5:02 / km) +20m 4:55 / km
ahr:126 max:138 shoes: Skechers Go Run 4

Running 2:57 intensity: (2:12 @1) + (45 @2) 0.54 km (5:31 / km) +2m 5:25 / km
ahr:119 max:133 shoes: Skechers Go Run 4

12 PM

Running 16:32 intensity: (3:01 @1) + (6:19 @2) + (3:33 @3) + (3:17 @4) + (22 @5) 3.63 km (4:34 / km) +49m 4:16 / km
ahr:143 max:176 shoes: Skechers Go Run 4

6 PM

Running 23:14 intensity: (1 @0) + (4:19 @1) + (11:34 @2) + (6:30 @3) + (50 @4) 4.9 km (4:44 / km) +16m 4:40 / km
ahr:136 max:166 shoes: Skechers Go Run 4

Wednesday Jul 27, 2016 #

7 AM

Running 20:18 intensity: (3:58 @1) + (15:56 @2) + (24 @3) 4.33 km (4:41 / km) +20m 4:35 / km
ahr:134 max:146 shoes: Adidas Adizero Adios Boost (3)

Running 2:53 intensity: (2:35 @1) + (18 @2) 0.5 km (5:47 / km) +3m 5:37 / km
ahr:119 max:129 shoes: Adidas Adizero Adios Boost (3)

5 PM

Running 1:25 intensity: (10 @1) + (56 @2) + (19 @3) 0.29 km (4:49 / km)
ahr:137 max:145 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 15:37 intensity: (2:44 @1) + (5:14 @2) + (3:09 @3) + (4:26 @4) + (4 @5) 3.13 km (5:00 / km) +15m 4:53 / km
ahr:144 max:174 shoes: Adidas Adizero Adios Boost (3)

Running Drills 2:05 intensity: (1:25 @1) + (40 @2) 0.24 km (8:32 / km)
ahr:124 max:140 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running intervals 26:32 intensity: (4:31 @1) + (7:26 @2) + (9:12 @3) + (5:23 @4) 6.31 km (4:12 / km) +1m 4:12 / km
ahr:144 max:170 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 12:42 intensity: (8:36 @1) + (4:06 @2) 2.56 km (4:58 / km) +5m 4:55 / km
ahr:124 max:133 shoes: Adidas Adizero Adios Boost (3)

Tuesday Jul 26, 2016 #

7 AM

Running 21:26 intensity: (3:29 @1) + (11:12 @2) + (1:30 @3) + (1:42 @4) + (3:33 @5) 4.49 km (4:47 / km) +20m 4:40 / km
ahr:144 max:187 shoes: Skechers Go Run 4

Running 2:55 intensity: (1:10 @1) + (1:45 @2) 0.55 km (5:21 / km) +3m 5:12 / km
ahr:122 max:136 shoes: Skechers Go Run 4

6 PM

Running 11:49 intensity: (2:09 @1) + (4:15 @2) + (2:42 @3) + (1:10 @4) + (1:33 @5) 2.46 km (4:48 / km) +3m 4:46 / km
ahr:142 max:178 shoes: Skechers Go Run 4

Running 40:35 intensity: (6:04 @1) + (31:53 @2) + (27 @3) + (2:11 @4) 8.54 km (4:45 / km) +35m 4:39 / km
ahr:134 max:172 shoes: Skechers Go Run 4

Monday Jul 25, 2016 #

11 AM

Running warm up/down 17:02 intensity: (6:48 @1) + (6:59 @2) + (3:15 @3) 3.08 km (5:32 / km) +2m 5:31 / km
ahr:130 max:150 shoes: Inov8 X Talon 190 (2)

Orienteering race 33:06 intensity: (13 @1) + (32 @2) + (10:54 @3) + (21:27 @4) **** 6.8 km (4:52 / km) +13m 4:49 / km
ahr:162 max:173 spiked:21/24c shoes: Inov8 X Talon 190 (2)

Running warm up/down 17:36 [1] 2.81 km (6:16 / km) +1m 6:16 / km
ahr:117 max:127 shoes: Inov8 X Talon 190 (2)

Sunday Jul 24, 2016 #

Event: CROESO 2016
 
1 PM

Running warm up/down 15:59 intensity: (14:09 @1) + (1:50 @2) 2.25 km (7:06 / km) +11m 6:56 / km
ahr:115 max:140 shoes: Inov8 X Talon 190 (2)

Orienteering race 1:03:33 [4] **** 11.65 km (5:27 / km) +60m 5:19 / km
ahr:161 max:173 spiked:10/17c shoes: Inov8 X Talon 190 (2)

Running warm up/down 1:23 intensity: (5 @1) + (1:18 @2) 0.19 km (7:21 / km)
ahr:133 max:136 shoes: Inov8 X Talon 190 (2)

Running warm up/down 12:01 intensity: (8:26 @1) + (1:33 @2) + (2:02 @3) 1.93 km (6:14 / km)
ahr:127 max:156 shoes: Inov8 X Talon 190 (2)

Saturday Jul 23, 2016 #

2 PM

Orienteering 53:46 intensity: (14:09 @1) + (19:18 @2) + (8:14 @3) + (9:35 @4) + (2:30 @5) **** 8.11 km (6:38 / km) +14m 6:34 / km
ahr:141 max:185 shoes: Inov8 X Talon 190 (2)

Running 19:14 intensity: (15 @1) + (7:18 @2) + (1:10 @3) + (3:45 @4) + (6:46 @5) 3.46 km (5:33 / km) +8m 5:29 / km
ahr:156 max:181 shoes: Inov8 X Talon 190 (2)

Friday Jul 22, 2016 #

8 AM

Running 37:40 intensity: (17:58 @1) + (17:20 @2) + (2:22 @3) 7.63 km (4:56 / km) +30m 4:50 / km
ahr:129 max:150 shoes: Skechers Go Run 4

Thursday Jul 21, 2016 #

7 AM

Running 21:07 intensity: (4:34 @1) + (16:05 @2) + (28 @3) 4.45 km (4:45 / km) +19m 4:39 / km
ahr:130 max:146 slept:7.0 weight:67.1kg shoes: Adidas Adizero Adios Boost (3)

ITW

Running 2:54 [2] 0.55 km (5:19 / km) +3m 5:10 / km
shoes: Adidas Adizero Adios Boost (3)

5 PM

Running intervals 1:00:32 intensity: (15:11 @1) + (12:13 @2) + (7:24 @3) + (13:44 @4) + (12:00 @5) 13.49 km (4:29 / km) +76m 4:22 / km
ahr:145 max:169 shoes: Skechers Go Run 4

After a WU: 4 x 3min/1min, 10 x 45s/15s, 20 x 15s/15s. Initially on the pit tip and then onto Sutton Lawn for the shorter stuff. Tough.

Wednesday Jul 20, 2016 #

7 AM

Running 22:28 intensity: (4:33 @1) + (10:00 @2) + (3:49 @3) + (2:36 @4) + (1:30 @5) 4.45 km (5:03 / km) +20m 4:56 / km
ahr:141 max:184 slept:7.75 weight:66.6kg shoes: Skechers Go Run 4

ITW - sore ITBs, particularly, rear part of R side.

Running 2:55 intensity: (1:43 @1) + (1:12 @2) 0.46 km (6:20 / km) +3m 6:08 / km
ahr:124 max:131 shoes: Skechers Go Run 4

12 PM

Running 29:59 intensity: (9:48 @1) + (9:27 @2) + (5:05 @3) + (5:39 @4) 6.32 km (4:45 / km) +9m 4:43 / km
ahr:136 max:167 shoes: Skechers Go Run 4

Lunch time jog to the embankment for a stretch.
5 PM

Running 1:22 intensity: (40 @1) + (34 @2) + (8 @3) 0.29 km (4:41 / km)
ahr:131 max:145 shoes: Skechers Go Run 4

Running 22:58 intensity: (6:17 @1) + (16:20 @2) + (21 @3) 4.59 km (5:00 / km) +38m 4:48 / km
ahr:130 max:146 shoes: Skechers Go Run 4

HFW - tired and hungry.

Tuesday Jul 19, 2016 #

7 AM

Running 21:33 intensity: (1:56 @1) + (13:30 @2) + (6:07 @3) 4.48 km (4:49 / km) +20m 4:42 / km
ahr:139 max:149 shoes: Adidas Adizero Adios Boost (3)

Running 2:58 intensity: (1:45 @1) + (1:13 @2) 0.53 km (5:34 / km) +3m 5:25 / km
ahr:121 max:132 shoes: Adidas Adizero Adios Boost (3)

5 PM

Running warm up/down 1:31 intensity: (6 @1) + (1:07 @2) + (18 @3) 0.29 km (5:13 / km)
ahr:139 max:146 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 19:58 intensity: (8:37 @1) + (11:13 @2) + (8 @3) 4.14 km (4:49 / km) +24m 4:41 / km
ahr:128 max:144 shoes: Adidas Adizero Adios Boost (3)

Running intervals 35:03 intensity: (8:17 @1) + (4:59 @2) + (7:19 @3) + (14:28 @4) 7.33 km (4:47 / km) +1m 4:47 / km
ahr:147 max:173 shoes: Adidas Adizero Adios Boost (3)

A toasty track session

5 x 1km (90s), 400m (1min) @ 10km

Time ~3:22 and ~75s respectively. Slower than I would expect, probably the heat.

Running warm up/down 19:05 intensity: (9:30 @1) + (8:37 @2) + (58 @3) 4.03 km (4:44 / km) +1m 4:44 / km
ahr:139 max:146 shoes: Adidas Adizero Adios Boost (3)

Jog home, forgot to start my watch.

Monday Jul 18, 2016 #

6 AM

Running 47:13 intensity: (15:45 @1) + (25:32 @2) + (2:46 @3) + (2:55 @4) + (15 @5) 9.48 km (4:59 / km) +69m 4:48 / km
ahr:133 max:177 shoes: Skechers Go Run 4

1 PM

Strength and Conditioning 35:00 [1]

5 PM

Running 1:00:39 intensity: (2:30 @1) + (42:15 @2) + (15:54 @3) 13.45 km (4:30 / km) +74m 4:23 / km
ahr:140 max:157 shoes: Skechers Go Run 4

Cruising along Brierly and Teversal trails taking in the evening sun. Loving the heat.

Sunday Jul 17, 2016 #

10 AM

Running warm up/down 24:47 intensity: (3:17 @1) + (11:08 @2) + (10:22 @3) 5.29 km (4:41 / km) +86m 4:20 / km
ahr:138 max:150 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 52:47 intensity: (21 @1) + (1:07 @2) + (8:22 @3) + (39:24 @4) + (3:33 @5) ** 12.36 km (4:16 / km) +169m 4:00 / km
ahr:164 max:183 spiked:30/30c slept:9.5 weight:66.6kg shoes: Adidas Adizero Adios Boost (3)

Nottingham City Race

Suboptimal route to 4. Should have gone with my original instinct. Otherwise fairly clean. Felt pretty tired, especially the last 20mins and even reduced to a walk up the steps from the tunnel to 23. Comfortable 10min win.

Running warm up/down 3:41 intensity: (1 @0) + (2:35 @1) + (1:05 @2) 0.7 km (5:15 / km) +2m 5:11 / km
ahr:113 max:139 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 26:38 intensity: (1:58 @1) + (5:16 @2) + (6:53 @3) + (12:31 @4) 5.23 km (5:05 / km) +49m 4:52 / km
ahr:152 max:169 shoes: Adidas Adizero Adios Boost (3)

Saturday Jul 16, 2016 #

1 PM

Running 49:16 intensity: (6:20 @1) + (7:00 @2) + (20:20 @3) + (15:36 @4) 10.33 km (4:46 / km) +238m 4:17 / km
ahr:148 max:169 shoes: Adidas Adizero Adios Boost (3)

Couldn't get an entry to Chrich Monument Race but had to get the Trophy back so went along anyway to help marshall and ran the route.
3 PM

Running 4:27 intensity: (32 @1) + (3:41 @2) + (14 @3) 0.84 km (5:19 / km) +32m 4:28 / km
ahr:135 max:144 shoes: Adidas Adizero Adios Boost (3)

Friday Jul 15, 2016 #

7 AM

Running 54:37 intensity: (1:11 @0) + (5:36 @1) + (38:22 @2) + (6:05 @3) + (35 @4) + (2:48 @5) 11.59 km (4:43 / km) +103m 4:31 / km
ahr:140 max:191 shoes: Skechers Go Run 4

Meeting in Donny this morning, Amy taking Grace to child care which gave me more time for a morning run.
1 PM

Running 33:08 intensity: (1 @0) + (4:33 @1) + (16:00 @2) + (10:08 @3) + (2:26 @4) 6.88 km (4:49 / km) +34m 4:42 / km
ahr:139 max:170 shoes: Skechers Go Run 4

Little lunch time jog on Sutton Lawn with a few 15s hill sprints.

Thursday Jul 14, 2016 #

7 AM

Running 19:55 intensity: (1:31 @1) + (13:43 @2) + (4:41 @3) 4.25 km (4:41 / km) +20m 4:35 / km
ahr:138 max:149 weight:66.2kg shoes: Skechers Go Run 4

ITW - Stomach still feeling completely ruined from last night.

Running 3:00 intensity: (2:36 @1) + (24 @2) 0.6 km (5:00 / km) +2m 4:55 / km
ahr:119 max:132 shoes: Skechers Go Run 4

5 PM

Running 1:34 intensity: (37 @1) + (57 @2) 0.3 km (5:14 / km)
ahr:126 max:139 shoes: Skechers Go Run 4

Running 21:17 intensity: (1:45 @1) + (14:39 @2) + (3:00 @3) + (1:41 @4) + (12 @5) 4.47 km (4:46 / km) +16m 4:41 / km
ahr:140 max:174 shoes: Skechers Go Run 4

Plod home.

Wednesday Jul 13, 2016 #

7 AM

Running 22:36 intensity: (3:20 @1) + (5:20 @2) + (12:00 @3) + (1:56 @4) 4.98 km (4:32 / km) +53m 4:18 / km
ahr:142 max:169 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running warm up/down 14:34 [0] 3.18 km (4:35 / km) +13m 4:29 / km
shoes: Adidas Adizero Adios Boost (3)

Running race 26:38 intensity: (15:00 @4) + (11:38 @5) 7.85 km (3:23 / km) +68m 3:15 / km
shoes: Adidas Adizero Adios Boost (3)

Notts AAA Summer League - Worksop College

Felt comfortable the first 4km or so but stomach started cramping and dropped off the front group. Was in a head to head for 6th in last km and really not particularly up for it, concentrating on not throwing up or needing to dive in the bushes. However stayed in contention, competitive edge took over the last 3-400m and I put the burners on the finish 6th - 50s down on two years ago.

Running warm up/down 12:24 [1] 2.11 km (5:52 / km) +18m 5:38 / km
shoes: Adidas Adizero Adios Boost (3)

WD

Tuesday Jul 12, 2016 #

7 AM

Running 20:05 intensity: (1:38 @1) + (15:13 @2) + (3:14 @3) 4.44 km (4:31 / km) +21m 4:25 / km
ahr:137 max:149 shoes: Adidas Adizero Adios Boost (3)

Running 2:51 intensity: (1:40 @1) + (1:11 @2) 0.52 km (5:30 / km) +2m 5:24 / km
ahr:122 max:134 shoes: Adidas Adizero Adios Boost (3)

5 PM

Running 1:38 intensity: (17 @0) + (1:21 @1) 0.4 km (4:07 / km)
ahr:70 max:72 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 19:50 intensity: (11 @0) + (19:39 @1) 4.14 km (4:47 / km) +25m 4:39 / km
ahr:65 max:77 shoes: Adidas Adizero Adios Boost (3)

Running intervals 29:50 intensity: (12:20 @0) + (17:30 @5) 6.07 km (4:55 / km) +1m 4:55 / km
weight:66.6kg shoes: Adidas Adizero Adios Boost (3)

2x800 (90s) - 2:28, 27
3x600 (75s) - 1:49, 49, 50
3x400 (60s) - 1:10, 12, 08
5x200 (45s) - 35, 34, 34, 33, 34

Nice controlled session taking in turns with Luke to lead.

Running warm up/down 17:24 intensity: (2:11 @1) + (15:13 @2) 3.76 km (4:38 / km) +1m 4:37 / km
ahr:132 max:141 shoes: Adidas Adizero Adios Boost (3)

Monday Jul 11, 2016 #

7 AM

Running 21:18 intensity: (1:11 @1) + (16:23 @2) + (3:44 @3) 4.5 km (4:44 / km) +20m 4:38 / km
ahr:138 max:152 shoes: Nike Flyknit Lunar 2

Running 2:47 intensity: (42 @1) + (2:05 @2) 0.55 km (5:04 / km) +3m 4:56 / km
ahr:129 max:142 shoes: Nike Flyknit Lunar 2

5 PM

Running 1:22 intensity: (51 @1) + (31 @2) 0.25 km (5:27 / km)
ahr:118 max:138 shoes: Skechers Go Run 4

Running 24:52 intensity: (8:33 @1) + (15:48 @2) + (31 @3) 5.09 km (4:53 / km) +45m 4:41 / km
ahr:129 max:146 shoes: Skechers Go Run 4

Sunday Jul 10, 2016 #

6 PM

Running 36:56 intensity: (8:14 @1) + (23:07 @2) + (5:35 @3) 8.09 km (4:34 / km) +12m 4:32 / km
ahr:132 max:153 shoes: Nike Flyknit Lunar 2

Saturday Jul 9, 2016 #

7 AM

Cross Training (Hiking) 9:55:26 intensity: (8:00:00 @0) + (1:23:27 @1) + (29:42 @2) + (2:17 @3) 50.0 km (11:55 / km) +2000m 9:55 / km
ahr:105 max:156 shoes: Inov8 Roclite 319

Seven Trent Mountain Challenge with work - 32miles (watch died at 20)

Going along at a steady 3mph for the first 20miles but then the wheels started falling off for 3 of the six strong team. Final 12miles took a loooong time with plenty of waiting at check points for the team to catch up. Took 11:45 total though would guess I was only moving for ~9hrs.

Friday Jul 8, 2016 #

7 AM

Running 13:29 intensity: (8:23 @1) + (5:06 @2) 2.47 km (5:28 / km) +21m 5:15 / km
ahr:124 max:136 shoes: Nike Flyknit Lunar 2

Running 4:22 intensity: (2:13 @1) + (2:09 @2) 0.75 km (5:48 / km) +4m 5:39 / km
ahr:122 max:138 shoes: Nike Flyknit Lunar 2

Thursday Jul 7, 2016 #

Note
slept:8.0 (sick)

Felt like I had good quality deep sleep last night but still fatigued and don't feel mentally refreshed at all.
6 PM

Running 24:11 intensity: (20:29 @1) + (3:42 @2) 4.83 km (5:01 / km) +33m 4:51 / km
ahr:122 max:143 shoes: Skechers Go Run 4

Wednesday Jul 6, 2016 #

Note
(sick)

Feeling worse if anything.

Tuesday Jul 5, 2016 #

Note
weight:66.7kg (sick)

Suffering with CFS again :( Don't know why this time, perhaps not enough sleep? Normally it is stress from work/moving house etc. but this time I don't feel stressed. Can only rest, eat and drink well.

Monday Jul 4, 2016 #

11 AM

Running 25:37 intensity: (18:28 @1) + (3:59 @2) + (3:10 @3) 4.37 km (5:52 / km) +32m 5:40 / km
ahr:119 max:149 shoes: Skechers Go Run 4

Jog around Sutton Lawn. Feeling very fatigued still :(

Stopped for a bit of stretching/loosening off in the sun.

Sunday Jul 3, 2016 #

4 PM

Running long 45:05 intensity: (3:48 @1) + (19:24 @2) + (19:19 @3) + (2:34 @4) 9.03 km (5:00 / km) +68m 4:49 / km
ahr:143 max:168 shoes: Skechers Go Run 4

Was going to head out towards Vicar Water but was quickly apparent I did not have the energy in the tank for a long run and was feeling pretty tired/fatigued today. HR also very high for the pace I was running.

Saturday Jul 2, 2016 #

3 PM

Running 1:08:22 intensity: (41:06 @1) + (26:31 @2) + (45 @3) 14.25 km (4:48 / km) +140m 4:34 / km
ahr:125 max:145 shoes: Skechers Go Run 4

Timberland trail out to Berry Hill and then back to Mums to pick up Grace. Stomach not happy. Managed to stay reasonably dry despite the thunderstorms in the area.

Friday Jul 1, 2016 #

7 AM

Running 23:40 intensity: (5:34 @1) + (16:17 @2) + (1:49 @3) 4.71 km (5:02 / km) +32m 4:52 / km
ahr:131 max:157 weight:66.9kg shoes: Skechers Go Run 4

8 AM

Running 2:57 intensity: (2:26 @1) + (31 @2) 0.55 km (5:23 / km) +3m 5:14 / km
ahr:120 max:132 shoes: Adidas Adizero Adios Boost (3)

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