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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 20, 2016:

activity # timemileskm+m
  Cross Training2 2:11:40
  Running7 2:05:18 14.3(8:46) 23.01(5:27) 174
  Orienteering3 1:35:17 11.75(8:07) 18.91(5:02) 180
  Strength and Conditioning3 1:12:00
  Total12 7:04:15 26.05 41.92 354
  [1-5]12 7:04:14

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MoTuWeThFrSaSu

Sunday Mar 20, 2016 #

9 AM

Running warm up/down 23:30 intensity: (9:18 @1) + (9:58 @2) + (3:52 @3) + (22 @4) 3.56 km (6:37 / km) +40m 6:15 / km
ahr:131 max:166 shoes: New Balance Fresh Foam Zante

Orienteering 12:09 intensity: (11 @1) + (12 @2) + (21 @3) + (4:19 @4) + (7:06 @5) *** 3.13 km (3:53 / km) +40m 3:39 / km
ahr:172 max:179 shoes: New Balance Fresh Foam Zante

Mixed Sprint Relay - Top Valley

Set off with marginal lead from Duncan who I was running close to on very different gaffles for about 2/3 of the course when lack of fitness started to show. GG & Poo boy came past close to the end. Orienteering occasionally hesitant but not bad in general. A couple of slight sub-optimal routes.

Running warm up/down 2:38 intensity: (1:59 @1) + (39 @2) 0.36 km (7:24 / km) +1m 7:18 / km
ahr:123 max:133 shoes: New Balance Fresh Foam Zante

Orienteering 12:36 intensity: (53 @1) + (6 @2) + (22 @3) + (2:20 @4) + (8:55 @5) *** 3.23 km (3:54 / km) +31m 3:43 / km
ahr:171 max:186 shoes: New Balance Fresh Foam Zante

Similar to the first. Mostly in control but struggling with lactate 7-11 and as a result lost concentration and pace on 12/13 before regathering for the final push. Started 4th, finished 5th with Shminty overtaking me to 7.
11 AM

Running warm up/down 11:01 intensity: (1 @0) + (5:43 @1) + (5:17 @2) 1.92 km (5:45 / km) +17m 5:30 / km
ahr:127 max:140 shoes: New Balance Fresh Foam Zante

Orienteering 26:55 intensity: (7:22 @1) + (14:35 @2) + (4:58 @3) 4.59 km (5:52 / km) +40m 5:37 / km
ahr:133 max:153 shoes: New Balance Fresh Foam Zante

Talk O with Poo Boy. Knee still mostly behaving.

Saturday Mar 19, 2016 #

9 AM

Running 18:18 [1] 2.62 km (6:59 / km) +10m 6:52 / km
shoes: Inov8 X Talon 190 (2)

Orienteering 14:44 [5] 3.43 km (4:18 / km) +45m 4:02 / km
shoes: Inov8 X Talon 190 (2)

Loughborough Uni Race simulation

Took a little while to get on it. Very rusty through the first few and fell for the block on 7. Improved after that.

Orienteering 28:53 [2] 4.53 km (6:23 / km) +24m 6:13 / km
shoes: Inov8 X Talon 190 (2)

Line - knee started getting sore early on.

Thursday Mar 17, 2016 #

7 PM

Running 41:00 intensity: (1:53 @1) + (11:51 @2) + (21:11 @3) + (2:31 @4) + (3:34 @5) 9.23 km (4:27 / km) +102m 4:13 / km
ahr:151 max:198 (injured) shoes: Puma Faas 300 V3

Timberland Trail and Cauldwell. Was convinced my knee was going to be fine but started feeling it after 20-25 mins. Wouldn't have wanted to go too much further.
8 PM

Strength and Conditioning 15:00 [1]

Wednesday Mar 16, 2016 #

7 AM

Cross Training (Cycling) 1:04:12 intensity: (37:19 @1) + (23:32 @2) + (2:48 @3) + (33 @4)
ahr:122 max:160

ITW - got knocked off in Ravenshead. Someone in a small van pulling out across the road and misjudged my speed; was doing about 35mph at the time.

Slid across the bonnet and landed on the pavement with a combo of my left hand, right shoulder and head. Bar some scratches and slightly swollen hand I seem to have come out pretty unscathed. Bike also only needed a couple of light repairs, no perm damaged.

24.3km/180m
C • sorry to hear that 2
5 PM

Cross Training 1:07:28 intensity: (19:43 @1) + (32:14 @2) + (14:30 @3) + (1:01 @4)
ahr:132 max:162

HFW - less eventful. 24.4km/300m

Tuesday Mar 15, 2016 #

6 PM

Running warm up/down 5:24 intensity: (1:56 @1) + (1:10 @2) + (2:18 @3) 1.02 km (5:18 / km) +1m 5:16 / km
ahr:133 max:154 shoes: Skechers Go Run 4

Running intervals 16:50 intensity: (48 @1) + (3:06 @2) + (4:35 @3) + (7:38 @4) + (43 @5) 3.44 km (4:53 / km) +1m 4:53 / km
ahr:156 max:175 shoes: Skechers Go Run 4

Harriers; gave it a go. pyramid of 2,4,6,8,6,4,2 x 100m. Supposed to be two sets but only managed one. Blister was hurting, making my run funny which was consequently causing another blister and making my feet and calves sore. On the plus side, no knee problem. Feel much stronger running now so hopefully it has cleared up. Main difference is I feel like I have tension back in my muscles.
7 PM

Running warm up/down 4:41 intensity: (4:04 @1) + (37 @2) 0.74 km (6:18 / km) +2m 6:13 / km
ahr:119 max:131 shoes: Skechers Go Run 4

8 PM

Strength and Conditioning 15:00 [1]

Monday Mar 14, 2016 #

6 AM

Strength and Conditioning (Circuits) 42:00 intensity: (28:50 @1) + (6:44 @2) + (48 @3) + (3:57 @4) + (1:41 @5)
ahr:122 max:188

7 PM

Running 1:56 [1] 0.13 km (14:32 / km)
ahr:91 max:99 shoes: Skechers Go Run 4

Out for a run. Pain from blister too much so promptly turned back.

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