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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Oct 18, 2015:

activity # timemileskm+m
  Orienteering2 4:05:45 22.66(10:51) 36.47(6:44) 146718 /18c100%
  Running6 3:15:48 24.5(7:59) 39.43(4:58) 312
  Strength and Conditioning2 1:22:41 2.54(32:32) 4.09(20:13)
  Total8 8:44:14 49.71(10:33) 79.99(6:33) 177918 /18c100%
  [1-5]6 7:26:40
averages - weight:68kg

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MoTuWeThFrSaSu

Sunday Oct 18, 2015 #

10 AM

Orienteering 2:55:11 intensity: (49 @1) + (16:57 @2) + (1:25:28 @3) + (1:11:57 @4) 24.5 km (7:09 / km) +1245m 5:42 / km
ahr:155 max:172 weight:68kg shoes: Inov8 X Talon 190 (2)

Peak Raid 3 - Edale (S Side of Kinder)

Fitness was as to be expected for this kind of race. Not strong enough. Forgot my fell shoes and had to go back home so started very late and in a faff. Resulting in taking a wrong path and losing 3-4mins early on. Also didn't plan properly so didn't take the best route and took in more climb than ideal.

Bracken on the slopes was pretty tough and would have been much better going around a couple of times. Nowhere near to getting them all, and mad a bad decision in the ones I did get and resulted in a second place. Much to improve, and weight to lose.

Saturday Oct 17, 2015 #

4 PM

Orienteering 1:10:34 intensity: (2 @0) + (7:24 @1) + (31:39 @2) + (29:37 @3) + (1:52 @4) ** 11.97 km (5:54 / km) +222m 5:24 / km
ahr:141 max:163 spiked:18/18c shoes: Inov8 X Talon 190 (2)

Very pleasant bit of evening orienteering around Hardwick Hall. Also investigated whether there was a path through from Silverhill which would have given me long run option but couldn't find one and got nettles in the process.

Thursday Oct 15, 2015 #

6 AM

Strength and Conditioning 1:01:46 intensity: (44:54 @1) + (15:00 @2) + (1:52 @3) 4.01 km (15:25 / km)
ahr:108 max:148

Running 24:12 intensity: (1:47 @1) + (7:34 @2) + (14:51 @3) 4.9 km (4:56 / km) +4m 4:55 / km
ahr:142 max:154 shoes: Sketchers Go Run 2

ITW
5 PM

Running 35:05 intensity: (7:52 @1) + (17:39 @2) + (9:29 @3) + (5 @4) 6.15 km (5:42 / km) +194m 4:56 / km
ahr:137 max:159 shoes: Sketchers Go Run 2

HFW with 10 x hill reps

Wednesday Oct 14, 2015 #

6 AM

Strength and Conditioning 20:55 [0] 0.08 km (4:09:00 / km)

Running 24:19 [0] 5.02 km (4:51 / km) +28m 4:43 / km
shoes: Adidas Adizero Adios Boost (2)

ITW
5 PM

Running 23:18 [0] 5.06 km (4:36 / km) +20m 4:31 / km
shoes: Adidas Adizero Adios Boost (2)

HFW

Tuesday Oct 13, 2015 #

7 AM

Running 23:20 intensity: (1:38 @1) + (4:38 @2) + (17:04 @3) 5.07 km (4:36 / km) +40m 4:26 / km
ahr:144 max:155 shoes: Puma Faas 300 V3

ITW
6 PM

Running 21:34 intensity: (6:35 @1) + (9:03 @2) + (5:56 @3) 4.42 km (4:53 / km) +26m 4:44 / km
ahr:134 max:156 shoes: Adidas Adizero Adios Boost (3)

To the track from the station.

Running intervals 26:00 intensity: (9:00 @0) + (17:00 @5) 5.2 km (5:00 / km)
shoes: Adidas Adizero Adios Boost (2)

GPS had died. 10 x 800m with 90s recoveries. Managed 6.5 before calves had enough and I stopped to avoid injury. Need to build my strength up in these ASAP.

Running warm up/down 18:00 [1] 3.6 km (5:00 / km)
shoes: Adidas Adizero Adios Boost (2)

Plod home

Monday Oct 12, 2015 #

Note
weight:68kg

Week holiday in Turkey comes to an end. No running though did do some S&C to start things off in that regard. Put ~2kg on to.

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