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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Running9 6:58:08 49.16(8:30) 79.11(5:17) 1128
  Flexibility5 1:30:00
  Orienteering3 1:19:16 8.93(8:53) 14.37(5:31) 26025 /48c52%
  Strength and Conditioning4 59:00
  Running Drills1 24:50 1.91(12:59) 3.08(8:04) 150
  Total15 11:11:14 60.0 96.56 153825 /48c52%
  [1-5]12 9:38:29
averages - sleep:7.9 weight:66.2kg

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MoTuWeThFrSaSu

Sunday Apr 17, 2011 #

12 PM

Running intervals 1:02:38 intensity: (23 @0) + (7:47 @1) + (17:02 @2) + (10:32 @3) + (19:56 @4) + (6:58 @5) 13.2 km (4:45 / km) +119m 4:32 / km
ahr:148 max:173 slept:8.0 weight:66.2kg shoes: Nike Air Pegasus+ 27

18mins jog WU inc drills

4 x 1mile @ T, ~400m jog recovery:

5:30 - 164/171
5:32 - 167/172
5:33 - 164/171
5:32 - 166/173

15mins jog WD.

Times quicker than the last time I ran these despite not concentrating on improving T as much in recent weeks; all good.

Flexibility 20:00 [0]

10 PM

Strength and Conditioning 10:00 [1]

Saturday Apr 16, 2011 #

3 PM

Running long 1:32:02 intensity: (15 @0) + (43 @1) + (13:39 @2) + (58:25 @3) + (18:47 @4) + (13 @5) 19.35 km (4:45 / km) +279m 4:26 / km
ahr:147 max:173 slept:8.5 shoes: Nike Air Pegasus+ 27

Long steady one. Felt good for most. Hip tightened a little towads the end.
11 PM

Strength and Conditioning 25:00 [1]

S&C and stretching & rolling in front of MOTD.

Flexibility 40:00 [0]

Friday Apr 15, 2011 #

7 AM

Running 20:37 intensity: (10 @0) + (3 @1) + (12:48 @2) + (2:13 @3) + (5:23 @4) 3.69 km (5:35 / km) +66m 5:08 / km
ahr:137 max:169 slept:8.5 shoes: Nike Air Pegasus+ 27

ITW
5 PM

Running 12:57 intensity: (11 @0) + (1 @1) + (9:31 @2) + (20 @3) + (2:54 @4) 2.37 km (5:27 / km) +48m 4:57 / km
ahr:141 max:169 shoes: Nike Air Pegasus+ 27

HFW

Thursday Apr 14, 2011 #

7 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
slept:8.5 shoes: Nike Air Pegasus+ 27

inc drills

Orienteering intervals 21:21 intensity: (5:30 @3) + (15:51 @5) *** 5.0 km (4:16 / km) +80m 3:57 / km
20c shoes: Nike Air Pegasus+ 27

LEI Urban Race @ Loughborough Uni

Went along to practice planning ahead on campus style terrain which will be relevant to JK sprint. That and the area will be embargoed after this for the 2013 BOC sprints. Ran it 3controls on, 1 off.

All buildings and hard stand had been taken off the map to make things interesting; this made it hard to choose routes so quickly and working out whether routes were blocked or not was also difficult. Anyway, the planning ahead did improve but still need to practice more. A couple of big errors not helped by the stuff omitted.
C • I was well up for going to ... 5

Wednesday Apr 13, 2011 #

8 AM

Running 21:51 intensity: (29 @0) + (19 @1) + (11:04 @2) + (8:05 @3) + (1:54 @4) 3.93 km (5:34 / km) +19m 5:26 / km
ahr:138 max:165 slept:7.5 shoes: Nike Air Pegasus+ 27

Easy prebrekkie run around a park in Wycombe.
5 PM

Running 36:29 [2] 6.1 km (5:59 / km) +180m 5:13 / km
ahr:136 max:171 shoes: Inov8 X Talon 212 (2)

Terrain run around Switherland Woods and Bradgate Park before drills on Bradgate and a terrain run back to the car.

Running Drills 24:50 intensity: (16:00 @1) + (8:50 @5) 3.08 km (8:04 / km) +150m 6:29 / km
shoes: Inov8 X Talon 212 (2)

8 PM

Flexibility 15:00 [0]

Tuesday Apr 12, 2011 #

Flexibility 10:00 [0]

4 PM

Strength and Conditioning 12:00 [1]

Running long 1:40:01 intensity: (1:17 @0) + (26:21 @1) + (1:00:22 @2) + (12:01 @3) 18.21 km (5:29 / km) +214m 5:11 / km
ahr:130 max:152 shoes: Inov8 X Talon 212 (2)

Out to Burnham Beeches from the Hotel mostly offroad and terrain running. A short orienteering loop around the north end of BB's then back. Mentally v.tires - need a good nights sleep.
5 PM

Orienteering long 25:00 [2] *** 4.0 km (6:15 / km)
spiked:10/10c shoes: Inov8 X Talon 212 (2)

The orienteering part.

Monday Apr 11, 2011 #

Flexibility 5:00 [0]

6 PM

Strength and Conditioning 12:00 [1]
slept:6.25

Getting back into the routine of doing my physio exercises everyday.

Running 51:33 intensity: (5:30 @1) + (21:53 @2) + (14:26 @3) + (9:44 @4) 9.75 km (5:17 / km) +203m 4:47 / km
ahr:139 max:164 shoes: Inov8 X Talon 212 (2)

Staying away with work again so took a cruise out along the Chiltern Trail from Wycombe to Bloom Wood for a spot of orienteering. A really pleasant evening in the setting sun and dozens of red kites. Legs suprisingly feeling really light - maybe I'm still riding the wave and it'll hit me in a day or two.

Orienteering 32:55 intensity: (15:00 @2) + (17:55 @3) *** 5.37 km (6:08 / km) +180m 5:15 / km
ahr:140 max:160 spiked:15/18c shoes: Inov8 X Talon 212 (2)

The orienteering part in the middle of the run - Used and old course from a few years ago (british middles maybe?) to practice the things that have been my weak areas lately, rough compass and planning ahead. The map was horrendously out of date now with the vegetation totally different and many of the tracks barely visible. Rough compass generally seams to be going much better of late but need to keep practicing staying ahead of the game. Very enjoyable though and no scratches despite running around in shorts.

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