Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Oct 24, 2010:

activity

time

miles

Running

7:50:54

55.74

(8:27)

89.7

(5:15)

1095

Orienteering

1:26:17

11.18

(7:43)

18.0

(4:48)

330

70 /

74c

94%

Strength and Conditioning

1:26:00

Flexibility

45:00

Running Drills

34:00

0.45

(1:16:00)

0.72

(47:13)

Total

12:02:11

67.37

108.42

1425

70 /

74c

94%

[1-5]

11:17:11

averages - sleep:7.6 rhr:48 weight:71kg

2:39

0:00

» now

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.

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