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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 13, 2014:

activity # timemileskm+m
  Running8 4:29:54 38.77(6:58) 62.39(4:20) 370
  Orienteering1 43:55 5.73(7:40) 9.22(4:46) 2528 /28c100%
  Strength and Conditioning1 40:00
  Total9 5:53:49 44.5 71.61 39528 /28c100%
  [1-5]9 5:44:49
averages - sleep:7.5

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Sunday Apr 13, 2014 #

1 PM

Orienteering 43:55 intensity: (5:00 @1) + (10:00 @2) + (18:55 @3) + (10:00 @4) ** 9.22 km (4:46 / km) +25m 4:42 / km
spiked:28/28c slept:7.5 shoes: Adidas Adizero Adios 2 (2)

Checking control locations at Newark. Lovely day, and what a difference a day makes. Felt really crap yesterday; really good today. Decent area for urban O. Would make a brilliant Sprint O area and the market square would make a great arena.

Saturday Apr 12, 2014 #

4 PM

Running 10:40 intensity: (5:25 @2) + (4:55 @3) + (20 @4) 2.09 km (5:07 / km) +30m 4:46 / km
ahr:142 max:163 slept:7.5 shoes: Inov8 Road-X 255

Originally hoped to get 90 mins in today but feeling heavily fatigued. Thought I'd give 30 mins ago but after a few seconds it was clear that wasn't going to happen. Short loop and back home.

Friday Apr 11, 2014 #

6 AM

Running 30:45 intensity: (5:10 @1) + (25:35 @2) 5.95 km (5:10 / km) +34m 5:02 / km
ahr:133 max:143 shoes: Inov8 Road-X 255

Thursday Apr 10, 2014 #

6 PM

Running warm up/down 9:37 [2] 2.04 km (4:43 / km) +5m 4:40 / km
ahr:139 max:148 shoes: Adidas Adizero Adios 2 (2)

Running intervals 21:06 intensity: (8:36 @1) + (12:30 @5) 6.3 km (3:21 / km)
ahr:153 max:171 shoes: Adidas Adizero Adios 2 (2)

A bit jaded today but went up to Harriers for a shorter session on the field. They were doing reps of 340m rep, 220m jog, 160m rep, 125m jog, which was ideal for something a bit faster but not too much impact on my calves which weren't great. Was doing them in around 1:07 & 0:31.

Running warm up/down 9:52 [2] 1.88 km (5:15 / km)
ahr:127 max:134 shoes: Adidas Adizero Adios 2 (2)

Wednesday Apr 9, 2014 #

1 PM

Running 48:59 intensity: (46:39 @3) + (2:20 @4) 11.8 km (4:09 / km) +7m 4:08 / km
ahr:153 max:164 shoes: Adidas Adizero Adios 2 (2)

Pleasant lunch time run down the Canal, along Thane Road and the Trent before picking up Nottingham canal back to the office.
5 PM

Running 33:29 intensity: (3:21 @2) + (30:08 @3) 6.8 km (4:55 / km) +196m 4:18 / km
ahr:147 max:164 shoes: Adidas Adizero Adios 2 (2)

Easy on the trails with packed rucksac back from Newstead Station.

Tuesday Apr 8, 2014 #

6 PM

Running warm up/down 4:47 [3] 1.08 km (4:25 / km) +5m 4:19 / km
ahr:148 max:163 shoes: Inov8 Road-X 255

Running intervals 28:38 intensity: (9:00 @0) + (19:38 @5) 7.6 km (3:46 / km) +2m 3:46 / km
ahr:156 max:177 shoes: Inov8 Road-X 255

First session back with the Harriers for quite a while. Went with the track group and did 10 x 600s with 1min recoveries. I did these at a 10km pace so as not to push it too much. This felt comfortably hard though still some fatigue/heaviness in my legs. Pleasant evening and good to be back. Things improving.

Running warm up/down 9:45 [2] 2.12 km (4:36 / km)
ahr:133 max:143 shoes: Inov8 Road-X 255

Monday Apr 7, 2014 #

12 PM

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

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

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

6 PM

Running 53:16 intensity: (4:39 @2) + (45:08 @3) + (3:29 @4) 12.65 km (4:13 / km) +66m 4:06 / km
ahr:151 max:162 shoes: Adidas Adizero Adios 2 (2)

Evening cruise out to Kindgmill res, couple of laps and back via Sutton Lawn. Felt decent to start and a little harder after 35mins. Feeling mentally much better and enjoying running again. Hopefully I can keep this up and start to increase training over the coming weeks.

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