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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Nov 17, 2013:

activity # timemileskm+m
  Running11 6:20:47 52.79(7:13) 84.95(4:29) 437
  Strength and Conditioning2 1:20:00
  Orienteering1 22:00 2.55(8:38) 4.1(5:22)30 /30c100%
  Running Drills1 5:00 0.31(16:06) 0.5(10:00)
  Total11 8:07:47 55.64 89.55 43730 /30c100%

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MoTuWeThFrSaSu

Saturday Nov 16, 2013 #

2 PM

Running 1:00:50 intensity: (42:30 @2) + (18:20 @3) 13.07 km (4:39 / km) +15m 4:38 / km
ahr:142 max:160 shoes: Adidas Adizero Adios 2

East run out to the park for some strides and drills

Running Drills 5:00 intensity: (3:00 @1) + (2:00 @5) 0.5 km (10:00 / km)
shoes: Adidas Adizero Adios 2

Friday Nov 15, 2013 #

2 PM

Running long 1:23:00 [2] 18.5 km (4:29 / km) +30m 4:27 / km
shoes: Adidas Adizero Adios 2

In Wroclaw for the weekend for a mates Stag. Rest of the group flying 8 hours later from scouse land so took the opportunity for a decent long run. Very stop start in the city itself due to the number of roads and pedestrian crossings which all seemed to take an age but better one I got into the outskirts and basically did a run stitching all the various parks together. Did start to flag after 45mins but entered a big wooded urban park at that point which was lovely to run round. Had a map of part of this so had a trot around the sprint race (3.9km) that I had of there. Then jogged back to the hotel feeling pretty flat and low in energy. This place is almost totally flat but the urban parks are nice and well looked after.

Orienteering 22:00 [2] ** 4.1 km (5:22 / km)
spiked:30/30c shoes: Adidas Adizero Adios 2 (2)

The orienteering section. Probably would have been pretty tricky at full speed and with leaves on the trees.

Thursday Nov 14, 2013 #

7 AM

Running 17:00 intensity: (10:15 @2) + (6:45 @3) 3.8 km (4:28 / km)
ahr:141 max:151 shoes: Adidas Adizero Adios 2 (2)

5 PM

Running 32:00 [2] 6.8 km (4:42 / km) +150m 4:14 / km
shoes: Adidas Adizero Adios 2 (2)

Hfw (newstead)

Wednesday Nov 13, 2013 #

7 AM

Running 23:30 [3] 4.39 km (5:22 / km)
shoes: Adidas Adizero Adios 2 (2)

Itw
12 PM

Running warm up/down 4:45 [2] 1.05 km (4:31 / km) +35m 3:53 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [1]
shoes: Inov8 Road-X 233

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

5 PM

Running 12:00 [3] 2.9 km (4:08 / km) +23m 3:59 / km
ahr:150 max:161 shoes: Adidas Adizero Adios 2 (2)

Tuesday Nov 12, 2013 #

6 PM

Running warm up/down 13:55 [2] 3.3 km (4:13 / km) +5m 4:11 / km
shoes: Inov8 Road-X 255

Up to the track. Solid WU.

Running intervals 31:00 intensity: (18:30 @1) + (12:30 @5) 8.05 km (3:51 / km) +3m 3:51 / km
shoes: Inov8 Road-X 255

Reps session to get some form back in my running.

5 x 200m, 200m, 400m with equal jog recoveries. 200s in ~33-34s 400s in ~70.

Felt good.

Running warm up/down 17:00 [2] 4.0 km (4:15 / km) +1m 4:15 / km
shoes: Inov8 Road-X 255

WD with a spring in my step. Even this felt good.

Monday Nov 11, 2013 #

8 AM

Running 21:00 intensity: (13:30 @2) + (7:30 @3) 4.4 km (4:46 / km) +6m 4:45 / km
ahr:141 max:155 shoes: Adidas Adizero Adios 2

12 PM

Running warm up/down 4:00 [4] 1.05 km (3:49 / km) +35m 3:16 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [3]
shoes: Inov8 Road-X 233

Circuit class. Same one as last week.

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

5 PM

Running 51:47 [2] 11.55 km (4:29 / km) +134m 4:14 / km
shoes: Adidas Adizero Adios 2

Home from Hucknall with a few strides.

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