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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 3, 2011:

activity # timemileskm+m
  Orienteering4 3:25:10 22.59(9:05) 36.35(5:39) 691119 /129c92%
  Running5 2:21:02 14.73(9:35) 23.7(5:57) 330
  Strength and Conditioning6 1:17:00
  Flexibility8 1:07:00
  Cross Training1 5:00
  Running Drills1 4:30 0.43(10:21) 0.7(6:26) 10
  Total19 8:19:42 37.75 60.75 1031119 /129c92%
  [1-5]13 7:09:56
averages - sleep:7.8 weight:67kg

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MoTuWeThFrSaSu

Sunday Apr 3, 2011 #

Flexibility 5:00 [0]

9 AM

Flexibility 10:00 [0]

12 PM

Running warm up/down 16:30 intensity: (17 @0) + (43 @1) + (10:35 @2) + (4:41 @3) + (13 @4) + (1 @5) 1.5 km (11:00 / km)
ahr:134 max:172 shoes: VJ Twister #3

Orienteering race 1:00:01 intensity: (15 @0) + (18 @1) + (28 @2) + (5:16 @3) + (39:08 @4) + (14:36 @5) **** 10.34 km (5:48 / km) +144m 5:25 / km
ahr:167 max:175 spiked:27/33c slept:8.25 shoes: VJ Twister #3

EM Champs @ Cademan Woods - Brown

Pretty poor run in all with heavy legs. Good tricky course; like a long middle race so good practice for next week. Tricky start into the intricate stuff and fecked up number 1 (90s), then 3 (30s), then 9 (90s) and then 10 (30s) through sloppyness. Refocused at this point and concentrated on the process which worked well. Through to 30 with only the odd couple of second mistakes bar losing my SI card at 18 and spending ~90s trying to find it. Then lost ~30s at each 31 & 32 in the intricate area by failing to fully visualise.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +1m 6:39 / km
shoes: Nike Air Pegasus 27 Trail

10 PM

Strength and Conditioning (Physio Exercises) 10:00 [1]

Saturday Apr 2, 2011 #

Event: Nottingham Uni Sprint Races
 

Flexibility 10:00 [0]

11 AM

Running warm up/down 19:48 intensity: (22 @1) + (15:41 @2) + (2:59 @3) + (46 @4) 2.0 km (9:54 / km) +1m 9:53 / km
ahr:143 max:163 shoes: Inov8 X Talon 212 (2)

Orienteering race 12:56 intensity: (8 @0) + (7 @1) + (4 @2) + (5 @3) + (35 @4) + (11:57 @5) ** 3.13 km (4:08 / km) +57m 3:47 / km
ahr:175 max:181 spiked:17/17c slept:8.0 shoes: Inov8 X Talon 212 (2)

Course C - Went pretty well only a small mistake of ~5s nearly running the wrong side of a building.

Orienteering race 15:51 intensity: (11 @0) + (8 @1) + (6 @2) + (12 @3) + (1:05 @4) + (14:09 @5) ** 3.67 km (4:19 / km) +60m 3:59 / km
ahr:173 max:179 spiked:17/18c shoes: Inov8 X Talon 212 (2)

B Course - Think I got a bit complacent on this one and totally dicked up 6. Looked across at exit route going in to five and though I could drop down a path and through a gate not realising the gate was locked and indicated as such on the map. After faffing trying a couple of gates finally dropped on to the path beyond 5. Lost about 1min. Had no plan to 6 through the faffing and blow more time planning and still taking a shite route. Rest went ok.

Flexibility 2:00 [0]

Orienteering race 10:39 intensity: (4 @0) + (11 @1) + (7 @2) + (9 @3) + (43 @4) + (9:25 @5) ** 2.7 km (3:56 / km) +32m 3:43 / km
ahr:174 max:183 spiked:17/17c shoes: Inov8 X Talon 212 (2)

A course - Best run; ran hard and clean. Good way to finish. Enjoyable event and good practice for next week.
10 PM

Strength and Conditioning (Physio Exercises) 10:00 [1]

Friday Apr 1, 2011 #

Flexibility 10:00 [0]

7 AM

Running 12:30 [4] 2.7 km (4:38 / km) +69m 4:06 / km
ahr:158 max:174 shoes: Nike Air Pegasus+ 27

ITW
5 PM

Running 12:10 intensity: (3:35 @2) + (8:35 @3) 2.5 km (4:52 / km) +35m 4:33 / km
ahr:143 max:159 shoes: Nike Air Pegasus+ 27

HFW
6 PM

Strength and Conditioning (Physio exercises) 12:00 [1]

Thursday Mar 31, 2011 #

Note
slept:8.25 (rest day)

Wednesday Mar 30, 2011 #

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
slept:6.5 weight:67kg

Strength and Conditioning 25:00 [1]

Flexibility 10:00 [0]

5 PM

Running 1:10:04 intensity: (1:25 @0) + (2:18 @1) + (56:51 @2) + (9:18 @3) + (12 @4) 13.5 km (5:11 / km) +224m 4:48 / km
ahr:131 max:155 shoes: Inov8 X Talon 212 (2)

HFW (Hucknall). V.tired.

Tuesday Mar 29, 2011 #

Flexibility 10:00 [0]
slept:8.0

6 PM

Orienteering tempo 59:35 intensity: (10:27 @1) + (7:49 @2) + (27:54 @3) + (13:25 @4) **** 9.35 km (6:22 / km) +184m 5:48 / km
ahr:142 max:170 spiked:20/22c shoes: Inov8 X Talon 212 (2)

Stopped off at Hugset on the way home to try running the course from the other week and hopefully be less of a muppet.

5mins WU jog

41:50 round the course at a steady pace. Much better with the bearing but still screwed up 13. Went back to 12 to do it again and realised I didn't go to the right pit at 12. Then got 13 ok but steadily - map certainly didn't seam quite right in this area. Enjoyable training session anyway and the rough compass was working much better.

15mins jog back and around the field as WD inc a few sprints.

Hip now feeling much better. Still tighness in the area but I can hardly feel it during running. In fact it seams to be less tigh when I'm running than normal.



Running Drills 4:30 intensity: (3:00 @2) + (1:30 @5) 0.7 km (6:26 / km) +10m 6:00 / km
shoes: Inov8 X Talon 212 (2)

The sprints.
9 PM

Strength and Conditioning 10:00 [1]

Monday Mar 28, 2011 #

Flexibility 10:00 [0]

6 PM

Orienteering 46:08 intensity: (26 @0) + (4:14 @1) + (14:52 @2) + (20:29 @3) + (6:04 @4) + (3 @5) **** 7.16 km (6:27 / km) +214m 5:36 / km
ahr:141 max:170 spiked:21/22c shoes: Inov8 X Talon 212 (2)

Working up in the Skipton Area so drove up to Kilnsey for a map run around the moor taking in a few controls concentrating on visualisation and compass work. Feeling tired and some tough climbs.
10 PM

Strength and Conditioning 10:00 [1]

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