Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending May 23, 2010:

activity

time

miles

Running

5:09:22

35.54

(8:42)

57.2

(5:25)

850

Strength and Conditioning

55:00

Flexibility

27:00

Orienteering

18:39

2.67

(6:59)

4.3

(4:20)

18 /

19c

94%

Cross Training

5:00

Total

6:55:01

38.21

61.5

900

18 /

19c

94%

[1-5]

6:28:01

averages - weight:71kg

1:30

0:00

» now

Sunday May 23, 2010 #

10 AM

Running 45:00 [3] 9.0 km (5:00 / km) +120m 4:41 / km
ahr:149 max:165 shoes: Inov8 X Talon 212 (1)

Run from home to Berry Hill with bag for the Summer League event.

11 AM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Inov8 X Talon 212 (1)

Bit of jogging around before starting the race.

Orienteering race 18:39 [4] *** 4.3 km (4:20 / km) +50m 4:06 / km
ahr:168 max:178 spiked:18/19c shoes: Inov8 X Talon 212 (1)

Berry Hill Technical course

Fairly straight forward and cross country race esque for the most part. Just one small mistake of ~20s near the end where a fence had been removed and constructed ~30m further north and wasn't sure whether the mapping was correct or not. Kept it at a nice comfortable pace on a rather hot day. (26 degrees)

4.0km straight line so very fast.

Running warm up/down 8:00 [2] 1.2 km (6:40 / km) +10m 6:24 / km
shoes: Inov8 X Talon 212 (1)

Steady WD jog.

Saturday May 22, 2010 #

9 AM

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +160m 5:10 / km
shoes: Inov8 X Talon 212 (1)

WU/WD

Running intervals 36:00 [5] 5.2 km (6:55 / km) +280m 5:27 / km
max:179 shoes: Inov8 X Talon 212 (1)

3 x 1.3km/70m climb VO2 terrain intervals with 2.5mins recovery:

5:31 - 168/179
5:39 - 169/178
5:47 - 169/178

The lactate was getting too much to continue the quality so did did two half loops instead:

2:17 - 160/171 (0.65km/30m climb) - 90s rest
2:47 - 166/176 (0.65km/40m climb)

Friday May 21, 2010 #

12 PM

Running 31:00 [3] 6.6 km (4:42 / km) +50m 4:32 / km
shoes: Nike Pegasus+ 26

Lunch time recovery run. Normal route. Warm weatherlike training :)

5 x strides towards the end.

Thursday May 20, 2010 #

7 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Nike Pegasus+ 26

Running intervals 42:00 [4] 7.5 km (5:36 / km) +50m 5:25 / km
ahr:150 max:173 shoes: Nike Pegasus+ 26

Short efforts

Flexibility 10:00 [0]

Wednesday May 19, 2010 #

1 PM

Running 34:00 [3] 6.6 km (5:09 / km) +50m 4:58 / km
shoes: Asics

Steady lunch time run - Trent route.

Flexibility 5:00 [0]

Tuesday May 18, 2010 #

1 PM

Strength and Conditioning 25:00 [2]
weight:71kg

Glute and core

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

Flexibility 7:00 [0]

7 PM

Running race 28:22 [5] 7.9 km (3:35 / km) +110m 3:21 / km
ahr:180 max:185 shoes: Nike Pegasus+ 26

Booths Road Race @ Teversal

Still had stomach pain which I have had all day but didn't seam to affect my running too much while I was out there (but maybe it did?). 10th place and slower than last year - how can I be slower than last year?

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Pegasus+ 26

Monday May 17, 2010 #

1 PM

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

Flexibility 5:00 [0]

« Earlier | Later »