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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jun 1, 2014:

activity # timemileskm+m
  Running11 7:29:18 60.21(7:28) 96.9(4:38) 614
  Orienteering1 30:48 4.35(7:05) 7.0(4:24) 15019 /20c95%
  Strength and Conditioning1 20:00
  Total12 8:20:06 64.56 103.9 76419 /20c95%
  [1-5]12 8:18:45

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MoTuWeThFrSaSu

Sunday Jun 1, 2014 #

10 AM

Running warm up/down 12:52 intensity: (2:12 @1) + (3:58 @2) + (6:42 @3) 1.93 km (6:39 / km) +22m 6:18 / km
ahr:136 max:160 shoes: Inov8 ORoc 280 (2)

11 AM

Orienteering race 30:48 [5] *** 7.0 km (4:24 / km) +150m 3:58 / km
spiked:19/20c shoes: Inov8 ORoc 280 (2)

BOC Relay 2nd Leg

Set off in 11th behind a steady stream of runners but importantly over 2mins behind INT in 2nd; the possibility of winning was unlikely but gritted my teeth and set off up the hill at pace and had over taken most of the other by number 4. Pushed on down the hill on the gaffled number 6 where I overtook a couple more teams. Small miss at 7, but only a few seconds and then at the cross over saw Hector and Baba together so figured I was probably 3rd at this point and had closed the time gap. Nothing really in the legs from this point and was a struggle back up the hill (intervals still in my legs I think despite a couple of easier days), lost a lot of time compared to others of a comparable time on 12 and 13. Put in all I had back up the hill and into the finish. Small miss of ~15s on 17, drifting a little left but otherwise clean. Set of Poo boy in 3rd who put in a strong run to bring us back 2nd closing more time on INT and holding off GG/FVO. Pleased with another relay podium.

Running warm up/down 12:41 intensity: (4:26 @1) + (8:15 @2) 2.15 km (5:54 / km) +9m 5:46 / km
ahr:131 max:143 shoes: Inov8 ORoc 280 (2)

Saturday May 31, 2014 #

Event: British Orienteering Championships
 
1 PM

Running long 1:15:57 intensity: (1:04:47 @2) + (5:34 @3) + (5:36 @4) 16.61 km (4:34 / km) +104m 4:26 / km
ahr:138 max:167 shoes: Inov8 Trailroc 245

Hoped to get in 90 mins today but after dropping Amy off at the station, getting Grace's stuff ready, sorting car insurance and Dropping Grace off at her Aunty Jo's, this was all I could fit in before Andy turned up for the trip up to Northumberland. Had eaten too much far to close to this run so felt a bit sick the whole way.

Friday May 30, 2014 #

6 AM

Running 31:46 intensity: (1:03 @1) + (16:59 @2) + (5:41 @3) + (8:03 @4) 6.16 km (5:10 / km) +39m 5:00 / km
ahr:133 max:167 shoes: Inov8 Road-X 255

East recovery pace loop and then ITW.
5 PM

Running 22:44 intensity: (1:16 @1) + (18:38 @2) + (2:50 @3) 4.64 km (4:54 / km) +34m 4:44 / km
ahr:136 max:157 shoes: Inov8 Road-X 255

Easy recovery run to Mums for diner via home to drop some heavy stuff off.

Thursday May 29, 2014 #

1 PM

Running 29:33 [2] 6.55 km (4:31 / km) +12m 4:28 / km
shoes: Skechers Go Run 3

6 PM

Running warm up/down 14:19 intensity: (3:18 @2) + (4:21 @3) + (5:25 @4) + (1:15 @5) 3.04 km (4:43 / km) +5m 4:40 / km
ahr:153 max:184 shoes: Skechers Go Run 3

Running intervals 27:34 intensity: (1:21 @0) + (3:39 @1) + (3:26 @2) + (4:15 @3) + (10:42 @4) + (4:11 @5) 5.93 km (4:39 / km) +3m 4:38 / km
ahr:154 max:177 shoes: Skechers Go Run 3

Reps pyramid on the track on my tod. 200m (30s) 400m (1min) 600m (90s) 800m (2min) 1km (2.5min) and back down. Windy and rainy.

Running warm up/down 15:05 [2] 3.39 km (4:27 / km)
ahr:137 max:144 shoes: Skechers Go Run 3

Wednesday May 28, 2014 #

6 AM

Running 26:51 intensity: (11:43 @1) + (3:48 @2) + (3:46 @3) + (7:34 @4) 5.34 km (5:02 / km) +23m 4:56 / km
ahr:139 max:167 shoes: Adidas Adizero Adios 2 (2)

Pre hotel all you can eat brekkie run around the centre of Canterbury.
7 PM

Running 44:59 intensity: (2:30 @1) + (18:05 @2) + (24:24 @3) 10.5 km (4:17 / km) +58m 4:10 / km
ahr:122 max:156 shoes: Inov8 Road-X 255

Cruise around Kingsmill res, feeling decent once warmed up. Better weather than Canterbury for sure.

Tuesday May 27, 2014 #

5 PM

Running intervals 1:09:32 intensity: (3:23 @1) + (22:04 @2) + (11:34 @3) + (32:31 @4) 16.05 km (4:20 / km) +170m 4:07 / km
ahr:151 max:173 shoes: Adidas Adizero Adios 2 (2)

Foxdahl intervals around Kent uni campus after a 3km WU. 40 x 45/15s and feeling surprisingly spritely considering the 4:15am start this morning.

Monday May 26, 2014 #

6 AM

Strength and Conditioning 20:00 [1]

6 PM

Running 1:05:25 intensity: (10:23 @1) + (46:41 @2) + (8:21 @3) 14.61 km (4:29 / km) +135m 4:17 / km
ahr:136 max:153 shoes: Inov8 Road-X 255

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