Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending May 5, 2013:

activity

time

miles

Running

5:39:57

46.42

(7:19)

74.71

(4:33)

468

Strength and Conditioning

1:15:00

Total

6:54:57

46.42

74.71

468

[1-5]

6:38:49

averages - sleep:7 weight:64.3kg

2:05

0:00

» now

Sunday May 5, 2013 #

8 AM

Running 45:12 10.2 km (4:26 / km) +60m 4:18 / km
ahr:140 max:159 slept:8.0 shoes: Adidas Adizero Adios 2

Morning jog before heading back to the hospital.

11 PM

Running 12:00 [1] 2.2 km (5:27 / km) +40m 5:00 / km

Home from the pub, was getting bored of walking so jogged instead.

Saturday May 4, 2013 #

Event: British Orienteering Championships 2013

Note
(rest day)

Grace Bethany Robinson, born at 4:09am weighing 7lb 2oz.

Friday May 3, 2013 #

Note
(rest day)

At the hospital all day.

Thursday May 2, 2013 #

7 AM

Running 18:00 [2] 4.0 km (4:30 / km)
slept:7.5 weight:64.1kg shoes: Adidas Adizero Adios 2

ITW. Back and legs quite stiff when I got up but soon eased up.

1 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 30:00 [1]
shoes: Inov8 Road-X 233

Normal stuff.

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Inov8 Road-X 233

5 PM

Running 8:47 [2] 1.76 km (5:00 / km) +17m 4:46 / km
ahr:132 max:140 shoes: Adidas Adizero Adios 2

Running warm up/down 9:38 1.95 km (4:56 / km) +4m 4:53 / km
ahr:124 max:137 shoes: Adidas Adizero Adios 2

Running intervals 32:30 6.38 km (5:06 / km) +45m 4:55 / km
ahr:136 max:167 shoes: Adidas Adizero Adios 2

Pushed away from the normal training area by school football matches so the pyramid session was on the slope. 3 sets of 250m, 320m, 550m, 820m with recoveries of 30s, 60s, 90s, 120s. Struggling tonight, through mental tiredness as much as anything I think so only did 3 sets rather than the normal 4. Was running them about 5k pace.

Running warm up/down 7:26 1.5 km (4:58 / km)
ahr:125 max:139 shoes: Adidas Adizero Adios 2

Running 10:30 [2] 2.2 km (4:46 / km)
ahr:125 max:139 shoes: Adidas Adizero Adios 2

Wednesday May 1, 2013 #

6 AM

Running 27:58 6.13 km (4:34 / km) +50m 4:23 / km
ahr:142 max:155 slept:5.5 weight:63.9kg shoes: Adidas Adizero Adios 2

Bright sun and blue skies made getting up slightly early for a morning jog was a pleasure rather than a chore. Still pretty chilly on the hands but the sun was pleasantly warming even at this time so was dodging shadows most of the way round. Legs still feeling good despite last nights reps though tried to keep the pace slow.

6 PM

Running 56:44 13.08 km (4:20 / km) +109m 4:10 / km
ahr:140 max:170 shoes: Adidas Adizero Adios 2

Feeling fairly tired for a while due to last night's poor sleep but was feeling a little more spritely towards the end.

Tuesday Apr 30, 2013 #

7 AM

Note
slept:7.5 weight:64.5kg

6 PM

Running warm up/down 8:41 2.02 km (4:17 / km) +4m 4:15 / km
ahr:136 max:146 shoes: Inov8 F-lite 195

SIAH Session. Normal WU to the school, around the field and some dynamic stretching.

Running intervals 34:09 7.72 km (4:25 / km) +30m 4:20 / km
ahr:160 max:178 shoes: Inov8 F-lite 195

Spanked out 20x300m Parlaufs in 46-48s with 100m jog recoveries (~55s). Seems the speed is returning, though this level of speed is a bit out of left field; not conplaining.

Running warm up/down 9:52 [2] 2.04 km (4:50 / km) +5m 4:47 / km
ahr:133 max:142 shoes: Inov8 F-lite 195

Around the field and home, still feeling light and fresh.

Monday Apr 29, 2013 #

7 AM

Note
slept:6.5 weight:64.5kg

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 45:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Inov8 Road-X 233

6 PM

Running 41:30 9.33 km (4:27 / km) +54m 4:19 / km
ahr:132 max:153 shoes: Adidas Adizero Adios 2

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