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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Dec 28, 2014:

activity # timemileskm+m
  Running12 7:44:44 59.1(7:52) 95.12(4:53) 1031
  Strength and Conditioning1 55:16
  Orienteering1 54:59 7.0(7:51) 11.27(4:53) 8718 /21c85%
  Total13 9:34:59 66.11 106.39 111818 /21c85%
  [1-5]13 9:34:56

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MoTuWeThFrSaSu

Sunday Dec 28, 2014 #

12 PM

Running warm up/down 11:40 intensity: (1 @0) + (6:02 @1) + (5:27 @2) + (10 @3) 2.03 km (5:46 / km) +1m 5:45 / km
ahr:130 max:145 shoes: Inov8 ORoc 280 (2)

Orienteering race 54:59 intensity: (30 @1) + (1:30 @2) + (11:18 @3) + (41:41 @4) *** 11.27 km (4:53 / km) +87m 4:42 / km
ahr:160 max:170 spiked:18/21c shoes: Inov8 ORoc 280 (2)

Brown course at Spring Cottage

Not a massively technical area but interpreting the mapping is at times a challenge here and you have to keep your wits about you. Lost a little time at two which was the first control in the area of imaginative mapping. Other errors were 8 (a veg boundary where there were many more on the ground), and 11 where I punched the wrong control first and faffed before getting the right one. Took a long route around to 13 to due to an unmapped lake. Running OK, but without zip; that'll come in the later training phases.

Running warm up/down 8:26 intensity: (8:19 @1) + (7 @2) 1.44 km (5:50 / km) +14m 5:34 / km
ahr:123 max:129 shoes: Inov8 ORoc 280 (2)

Saturday Dec 27, 2014 #

9 AM

Running 1:08:00 intensity: (21:19 @1) + (42:31 @2) + (4:10 @3) 10.0 km (6:48 / km) +89m 6:31 / km
ahr:122 max:152 shoes: Inov8 X Talon 212 (4)

Playing in the snow (15-20cm), slow going.
5 PM

Running 45:16 intensity: (10:57 @1) + (32:45 @2) + (1:34 @3) 9.46 km (4:47 / km) +69m 4:37 / km
ahr:132 max:148 shoes: Inov8 Roclite 319

Original plan was LEI night event but due to roads being in a bad way here and no indication what they are like in LEI land, I went for a steady one instead.

Friday Dec 26, 2014 #

11 AM

Running 1:01:19 intensity: (1 @0) + (28:49 @1) + (23:49 @2) + (8:40 @3) 11.9 km (5:09 / km) +120m 4:54 / km
ahr:131 max:155 shoes: Brooks Pure Grit

Bit of a plod, muddy and slow on the hills.

Wednesday Dec 24, 2014 #

6 AM

Strength and Conditioning 55:16 intensity: (48:50 @1) + (6:26 @2)
ahr:111 max:142 shoes: Inov8 F-lite 195

7 AM

Running 24:43 intensity: (3:04 @1) + (21:00 @2) + (39 @3) 5.09 km (4:51 / km) +53m 4:37 / km
ahr:133 max:147 shoes: Brooks Pure Grit

1 PM

Running 56:50 intensity: (3:17 @1) + (48:51 @2) + (4:42 @3) 12.13 km (4:41 / km) +180m 4:22 / km
ahr:136 max:153 shoes: Brooks Pure Grit

Tuesday Dec 23, 2014 #

7 AM

Running 24:51 intensity: (3:30 @1) + (20:21 @2) + (1:00 @3) 5.49 km (4:31 / km) +61m 4:17 / km
ahr:135 max:146 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running warm up/down 34:50 intensity: (1 @0) + (2:38 @1) + (19:59 @2) + (10:15 @3) + (1:57 @4) 7.76 km (4:29 / km) +189m 4:00 / km
ahr:139 max:170 shoes: Adidas Adizero Adios Boost (2)

6 PM

Running intervals 30:31 intensity: (1:42 @1) + (5:55 @2) + (3:01 @3) + (19:53 @4) 7.86 km (3:53 / km) +33m 3:48 / km
ahr:154 max:166 shoes: Adidas Adizero Adios Boost (2)

4 x 1mile T with 400m jogs. Brutal head wind for the first 800m of each rep which got worse after the first rep.

5:19 - 161/166
5:28 - 162/166
5:30 - 160/166
5:30 - 161/166

Running warm up/down 14:30 intensity: (4:46 @1) + (9:44 @2) 3.17 km (4:34 / km) +16m 4:27 / km
ahr:129 max:137 shoes: Adidas Adizero Adios Boost (2)

Monday Dec 22, 2014 #

7 AM

Running 22:21 [2] 4.8 km (4:40 / km) +21m 4:34 / km
shoes: Adidas Adizero Adios Boost (2)

1 PM

Running 37:56 intensity: (35:26 @2) + (2:30 @5) 8.67 km (4:23 / km) +15m 4:20 / km
shoes: Adidas Adizero Adios Boost (2)

Lunch time jog out to the embankment. 5 x 200m sprints with jog back recoveries.
5 PM

Running 23:31 [2] 5.31 km (4:26 / km) +170m 3:49 / km
shoes: Adidas Adizero Adios Boost (2)

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