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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Oct 31, 2010:

activity # timemileskm+m
  Running12 9:23:01 68.35(8:14) 110.0(5:07) 1440
  Orienteering2 1:33:50 7.46(12:35) 12.0(7:49) 37025 /27c92%
  Strength and Conditioning3 1:27:00
  Running Drills1 28:00 0.68(40:58) 1.1(25:27)
  Flexibility2 15:00
  Cross Training3 15:00
  Total18 13:21:51 76.49 123.1 181025 /27c92%
  [1-5]17 13:06:51
averages - sleep:7.5 rhr:50 weight:70.8kg

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Sunday Oct 31, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km) +30m 7:24 / km
shoes: VJ Twister #3

WU inc drills

Orienteering race 53:50 [4] *** 8.0 km (6:44 / km) +270m 5:45 / km
ahr:166 max:175 spiked:25/27c shoes: VJ Twister #3

Brown course @ Stanton Moor.

Mostly enjoyable apart from the odd really brambly bit. Mostly orienteering well though lost some time (about 30s at each) on 3 and 15 through route choice. Also missed 4 slightly left (~10-20s) and was very hesitant on the way to 10 (~30s) trying to work out what was up and down with all the rock detail. Mixed up the trig points on the way to 26 so lost around 30s there too. Looking at the splits people must have found better ways through the brambles to 21 or it cut up later nicely. Too tired to run on full tilt though.
12 PM

Orienteering 40:00 [1] 4.0 km (10:00 / km) +100m 8:53 / km
shoes: VJ Twister #3

Steady running shadowing Amy around her orange course.

Saturday Oct 30, 2010 #

3 PM

Running long 1:48:30 [3] 22.1 km (4:55 / km) +325m 4:34 / km
ahr:144 max:153 slept:8.25 shoes: Inov8 X Talon 212 (1)

Annesley, Newstead Abbey and Theives Wood. Calves started to tighen up in the last half hour but otherwise felt good.

Friday Oct 29, 2010 #

7 AM

Running 27:00 [2] 4.6 km (5:52 / km) +55m 5:32 / km
slept:7.25 shoes: Nike Pegasus+ 26

Slow and steady ITW - Calves really tight.

Thursday Oct 28, 2010 #

7 AM

Running 24:30 [2] 4.6 km (5:20 / km) +55m 5:02 / km
slept:7.5 shoes: Nike Pegasus+ 26

ITW
12 PM

Cross Training warm up/down 5:00 [2]
weight:70.6kg

Strength and Conditioning 30:00 [1]

6 PM

Running 14:00 [2] 2.8 km (5:00 / km) +15m 4:52 / km
shoes: Nike Pegasus+ 26

HFW
7 PM

Running warm up/down 15:11 [2] 3.0 km (5:04 / km) +15m 4:56 / km
ahr:127 max:143 shoes: Nike Pegasus+ 26

Steady to training

Running intervals 49:01 [4] 10.0 km (4:54 / km) +60m 4:46 / km
ahr:156 max:172 shoes: Nike Pegasus+ 26

4 x 400m, 1 x 2.4km, 4 x 400m, 1 x 2.4km, 4 x 400m, 2 x 200m.

@ Tempo, 45s recovery between each. 400m in ~1:25, 2.4km in ~9mins. 200m as a couple of sharpeners.

Running warm up/down 12:36 [2] 2.6 km (4:51 / km) +30m 4:35 / km
ahr:138 max:147 shoes: Nike Pegasus+ 26

Steady home - calves v.tight.
10 PM

Flexibility 10:00 [0]

Mainly stretching out my calves particularly my right one. Had to give myself a bit of advanced massage or I wouldn't have got to sleep easily. Did the trick; felt v.painful at the time but were loser and less painful afterwards.

Wednesday Oct 27, 2010 #

7 AM

Running 28:00 [2] 4.6 km (6:05 / km) +55m 5:45 / km
ahr:130 max:146 slept:7.25 shoes: Nike Pegasus+ 26

ITW - stiff muscles so a very gentle jog this morning.
1 PM

Cross Training warm up/down 5:00 [2]
weight:70.5kg shoes: Asics Gel GT-2140

Running Drills 28:00 [5] 1.1 km (25:27 / km)
shoes: Asics Gel GT-2140

6 PM

Running 1:04:00 [3] 12.4 km (5:10 / km) +180m 4:49 / km
ahr:142 max:155 shoes: Nike Pegasus+ 26

Bloody trains - first one cancelled and the next one late. Steady run home from Hucknall Station.

Tuesday Oct 26, 2010 #

7 AM

Running 23:00 [2] 4.6 km (5:00 / km) +55m 4:43 / km
ahr:128 max:147 rhr:50 slept:7.75 shoes: Nike Pegasus+ 26

ITW
1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:71.1kg shoes: Asics Gel GT-2140

Strength and Conditioning 30:00 [1]

5 PM

Running 1:58:51 [3] 24.0 km (4:57 / km) +350m 4:37 / km
ahr:149 max:159 shoes: Nike Pegasus+ 26

HFW with bag along the trials armed with Tikka to see where I was going. Felt suprisingly good.

Monday Oct 25, 2010 #

7 AM

Running 24:00 [2] 4.8 km (5:00 / km) +50m 4:45 / km
slept:7.0 shoes: Nike Pegasus+ 26

ITW
1 PM

Strength and Conditioning (circuits) 27:00 [4]
weight:71.2kg shoes: Asics Gel GT-2140

Tough session today.

Flexibility 5:00 [0]

6 PM

Running 44:22 [3] 8.7 km (5:06 / km) +165m 4:39 / km
shoes: Nike Pegasus+ 26

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