Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Nov 21, 2010:

activity

time

miles

Running

8:31:41

63.26

(8:05)

101.8

(5:02)

1285

Orienteering

1:58:50

13.86

(8:35)

22.3

(5:20)

675

51 /

62c

82%

Flexibility

1:10:00

Strength and Conditioning

1:02:00

Cross Training

5:00

Total

12:47:31

77.11

124.1

1960

51 /

62c

82%

[1-5]

11:37:31

averages - sleep:7.4 weight:69.5kg

2:54

0:00

» now

Sunday Nov 21, 2010 #

9 AM

Flexibility 35:00 [0]

Easing out my aching muscles.

11 AM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 X Talon 190

Orienteering race 1:03:04 [4] *** 12.0 km (5:15 / km) +350m 4:35 / km
spiked:32/40c slept:7.75 shoes: Inov8 X Talon 190

Black Course @ Ecclesall

Although no major mistakes quite a few small (10-20s) mistakes and a few slightly bigger ones (30-50s). Mostly good but just little bits letting me down - possibly rustiness.

Stated quite well though lost a little time at 3 and think I chose a slower route, then lost a total of about 1:20 between 9 and 10 getting confused by the paths. Was then going really nicely up to 24 which I overshot through not taking in enough detail (50s). Slight miss at 28 (10-20s) and then went off line and mixed up paths on the way to 29 and lost around 30-40s by drifting left.

Lost a few seconds trying to find the right path to 31 then drifted left from my AP to 32 (30s) and over simplified to 33 and had to relocate (~40s). Last mistake was drifting left through the green to 35 (20s).

Can take confidence that I was orienteering quite well prior to 24. Was like a long middle distance race really with so many controls but really enjoyed it.

12 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X Talon 190

Saturday Nov 20, 2010 #

12 PM

Running long 1:58:44 [3] 25.0 km (4:45 / km) +300m 4:29 / km
ahr:143 max:159 slept:8.75 shoes: Inov8 X Talon 190

Good nights sleep. Dumbles, Brierley, Teversal Trail, Pleasley Park, Skegby, Sutton Lawn , Maun Valley, Home.

Friday Nov 19, 2010 #

7 AM

Running 32:18 [2] 5.7 km (5:40 / km) +55m 5:24 / km
ahr:130 max:151 slept:7.25 shoes: Nike Air Pegasus 27 Trail

Sutton Lawn Run.

6 PM

Running 50:36 [4] 12.1 km (4:11 / km) +165m 3:55 / km
ahr:159 max:171 shoes: Inov8 X Talon 190

Sub T run. Nice and muddy. Very foggy, couldn't see more than 5m at times. New Inov8's really comfortable but won't be great on rocky or stoney terrain. Felt pretty good.

9 PM

Flexibility 30:00 [0]

Thursday Nov 18, 2010 #

7 AM

Running 30:13 [3] 5.7 km (5:18 / km) +55m 5:03 / km
ahr:140 max:152 slept:7.25 shoes: Nike Air Pegasus 27 Trail

Sutton Lawn Run.

3 PM

Orienteering warm up/down 15:46 [2] *** 2.3 km (6:51 / km) +75m 5:54 / km
ahr:134 max:150 spiked:3/4c shoes: Nike Air Pegasus 27 Trail

Working down in Brum so stopped off at Sutton Park for a spot of training.

Orienteering intervals 40:00 [4] *** 8.0 km (5:00 / km) +250m 4:19 / km
ahr:152 max:173 spiked:16/18c shoes: Nike Air Pegasus 27 Trail

10 x 3min/1min around a course at Sutton Park. Orienteering fairly badly but was on an 11 year old map.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +40m 5:27 / km
shoes: Nike Air Pegasus 27 Trail

Warm down jog back to the car.

Wednesday Nov 17, 2010 #

8 AM

Running 31:16 [2] 5.7 km (5:29 / km) +55m 5:14 / km
ahr:137 max:151 slept:7.0 shoes: Nike Air Pegasus 27 Trail

Sutton Lawn run.

8 PM

Note

Had to drive to Llandudno and back for work today and was pretty exhausted when I got back home at 8pm. Too tired for any session to be worthwhile. Had a massage instead.

Tuesday Nov 16, 2010 #

7 AM

Running 22:57 [3] 4.6 km (4:59 / km) +55m 4:42 / km
ahr:136 max:153 slept:7.0 shoes: Nike Air Pegasus 27 Trail

ITW. Amy was up early again. Need to get more sleep.

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:69.5kg

Strength and Conditioning 32:00 [1]

Some new exercises and my quads were really feeling it. Not been doing enough for my quads so will be mix it up a bit more to keep doing the things I'm now strong at but also new stuff.

5 PM

Running long 1:54:39 [3] 24.0 km (4:47 / km) +335m 4:28 / km
ahr:148 max:159 shoes: Nike Air Pegasus 27 Trail

HFW. Exactly the same average and max HR as Thursday on the same route but nearly 5mins faster. :)

Monday Nov 15, 2010 #

7 AM

Running 20:00 [2] 3.7 km (5:24 / km) +55m 5:02 / km
ahr:132 max:147 slept:7.0 shoes: Nike Air Pegasus 27 Trail

ITW

1 PM

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

Good workout for the quads particularly today; they were burning.

Flexibility 5:00 [0]

6 PM

Running 43:58 [3] 9.3 km (4:44 / km) +170m 4:20 / km
ahr:144 max:159 shoes: Nike Air Pegasus 27 Trail

HFW (Newstead station). Nice cold crisp night with the moon out.

Note

Body feeling like its really starting to get used to the training volume now and I'm running my steady run at a much better pace. Calf's are still a little tight but getting better all the time.

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