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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 4, 2013:

activity # timemileskm+m
  Orienteering3 4:58:23 25.7(11:37) 41.35(7:13) 40288 /88c100%
  Running4 1:30:26 11.75(7:42) 18.91(4:47) 47
  Total7 6:28:49 37.45(10:23) 60.26(6:27) 44988 /88c100%
  [1-5]7 5:06:02
averages - sleep:15.6 weight:65kg

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Monday Feb 4, 2013 #

7 AM

Note
slept:6.0 weight:64.3kg (rest day)

Crap nights sleep, really tired and jaded so didn't risk things and took another rest day.

Sunday Feb 3, 2013 #

Event: Midland Orienteering Championships 2013
 
7 AM

Orienteering 2:08:17 intensity: (23:18 @0) + (17:12 @1) + (16:34 @2) + (56:37 @3) + (14:36 @4) ** 18.18 km (7:03 / km) +187m 6:43 / km
ahr:142 max:170 spiked:60/60c slept:6.0 shoes: Inov8 O Roc 280

Hanging the rest of the controls and then a blast round waking up controls that were hung yesterday on Sherwood West. Small panic when I got a message that the was no start flag at the East Start so had a blast down from the West Start at a good pace. Nice.
3 PM

Orienteering 46:17 intensity: (20:00 @2) + (10:00 @3) + (16:17 @4) ** 8.61 km (5:23 / km) +99m 5:05 / km
spiked:28/28c shoes: Inov8 O Roc 280

Tired and jaded but enjoyable collecting controls on Budby and western CP enclosure. Legs still moving well though.

Saturday Feb 2, 2013 #

11 AM

Orienteering 2:03:49 intensity: (56:06 @0) + (16:40 @1) + (20:46 @2) + (18:45 @3) + (10:56 @4) + (36 @5) 14.56 km (8:30 / km) +116m 8:11 / km
ahr:117 max:181 slept:9.0 weight:65.2kg shoes: Inov8 O Roc 280

Hanging controls. Beautiful day for it. Couple of days off seams to have done me good. (6)

Friday Feb 1, 2013 #

7 AM

Note
slept:7.25 weight:65.2kg (rest day)

Thursday Jan 31, 2013 #

7 AM

Note
slept:64.9 (rest day)

Feeling a bit crappy all day.

Wednesday Jan 30, 2013 #

7 AM

Running 18:54 intensity: (12:30 @2) + (2:59 @3) + (18 @4) + (3:07 @5) 4.17 km (4:32 / km)
ahr:148 max:195 slept:8.0 weight:65.2kg shoes: Addidas Adizero Tempo 5

ITW (3)
6 PM

Running warm up/down 24:59 intensity: (7:09 @2) + (17:50 @3) 5.43 km (4:36 / km) +11m 4:33 / km
ahr:139 max:151 shoes: Addidas Adizero Tempo 5

HFW then up to Ashfield School. The track was locked and in darkness so went with Plan B and went down to Oddicroft Lane instead.

Running intervals 9:38 intensity: (3:23 @0) + (1:20 @4) + (4:55 @5) 1.8 km (5:20 / km) +4m 5:17 / km
ahr:140 max:177 shoes: Addidas Adizero Tempo 5

3 x (4 x 400m) with a 2.4km at T between sets and 1min recoveries.

Well that was the plan. Did the first set of 4 x 400ms and times were slow despite lots of effort (74s). Started the first of the 2.4km but within 400m I had to stop. Just far too fatigued to carry on. guess this has been back for a few days but tried to carry on. Slowed digestion, tiredness, aching and weight gain have all appeared again over the last few days which seam to be a theme. Need to take it easy again. (2)

Running warm up/down 10:49 intensity: (2:56 @1) + (7:50 @2) + (3 @3) 2.05 km (5:17 / km) +15m 5:06 / km
ahr:130 max:144 shoes: Addidas Adizero Tempo 5

Jog home again considering when this is going to end and I can enjoy running and training again.

Tuesday Jan 29, 2013 #

7 AM

Running 17:26 intensity: (10:58 @2) + (5:10 @3) + (1:18 @4) 3.53 km (4:57 / km)
ahr:150 max:167 slept:7.75 weight:64.9kg shoes: Addidas Adizero Tempo 5

ITW. (2)
6 PM

Running 8:40 [2] 1.92 km (4:31 / km) +17m 4:19 / km
ahr:135 max:143 shoes: Addidas Adizero Tempo 5

HFW - things seam to conspire to prevent me going to Harriers but in truth I was feeling pretty knackered so resting instead was probably the best option (2).

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