Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jan 30, 2011:

activity

time

miles

Running

5:04:33

36.63

(8:19)

58.95

(5:10)

1323

Orienteering

2:28:11

14.06

(10:32)

22.63

(6:33)

510

21 /

23c

91%

Strength and Conditioning

1:00:00

Cross Training

5:00

Total

8:37:44

50.69

81.58

1833

21 /

23c

91%

averages - sleep:7.1 weight:65.3kg

2:24

0:00

» now

Sunday Jan 30, 2011 #

10 AM

Orienteering 40:00 [2] 4.5 mi (8:53 / mi) +100m 8:19 / mi
ahr:126 shoes: Inov8 X Talon 190

Collecting and putting out controls on Beaudesert South and a bit of shadowing andtraining myself.

1 PM

Orienteering intervals 12:30 [5] 2.7 km (4:38 / km) +80m 4:02 / km
slept:7.0 shoes: Inov8 X Talon 190

Odds and Evens Relay

Saturday Jan 29, 2011 #

12 PM

Orienteering 25:00 [1] 1.86 km (13:26 / km) +80m 11:04 / km
ahr:100 shoes: Inov8 X Talon 190

Shadowing

1 PM

Orienteering 20:00 [2] 2.56 mi (7:49 / mi) +50m 7:22 / mi
ahr:140 spiked:6/6c shoes: Inov8 X Talon 190

Putting out Controls for Junior Squad on Beaudesert

2 PM

Orienteering 50:41 [3] *** 6.71 km (7:33 / km) +200m 6:34 / km
ahr:142 spiked:15/17c shoes: Inov8 X Talon 190

A bit of technique training then collecting controls.

6 PM

Strength and Conditioning 20:00 [1]

Showing the squad through some strength training.

Friday Jan 28, 2011 #

7 AM

Running 29:30 [2] 5.5 km (5:22 / km) +120m 4:50 / km
slept:8.0 shoes: Nike Air Pegasus 27 Trail

Sutton Lawn run.

1 PM

Cross Training warm up/down 5:00 [2]
weight:66.2kg

Strength and Conditioning 40:00 [1]

6 PM

Running 1:10:00 [2] 12.9 km (5:26 / km) +330m 4:49 / km
ahr:144 max:169 shoes: Nike Air Pegasus 27 Trail

Home from Hucknall Station. Been a while cold and very dark; think my tikka needs new batteries too. Could see pretty much bugger all tonight. Felt pretty tired and achy after my S&C earlier so felt ok at the start but fairly quickly turned into a slog.

Thursday Jan 27, 2011 #

7 AM

Running 29:58 [3] 5.5 km (5:27 / km) +120m 4:55 / km
ahr:142 max:165 slept:6.5 weight:64.4kg shoes: Nike Air Pegasus 27 Trail

Pre brecky steady run.

7 PM

Running intervals 55:00 [4] 10.4 km (5:17 / km) +275m 4:40 / km
ahr:145 max:175 shoes: Nike Air Pegasus 27 Trail

A pyramids session 200m, 400m, 600m. Can't remember the recoveries but generally cut them quite short anywhere where there wasn't a jogging recovery. Ran intervals at Tish pace. Had a banging headache again I didn't finish the full session - did about half an hour I think - it felt enough anyway as I ease back in to full training. Jogged to and from training as WU/WD.

Wednesday Jan 26, 2011 #

6 PM

Running 1:10:05 [3] 14.4 km (4:52 / km) +260m 4:28 / km
ahr:147 max:159 slept:7.0 shoes: Inov8 X Talon 190

Out for another steady one. Dumbles, brierley park and Ashfields. Muddy. HR seams abit high still.

Tuesday Jan 25, 2011 #

4 PM

Running 50:00 [3] 10.25 km (4:53 / km) +218m 4:25 / km
shoes: Nike Air Pegasus 27 Trail

Back in colchester. Out for a steady run to see how my body coped. Felt ok though had a bit of a headache.

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