Attackpoint - performance and training tools for orienteering athletes

Training Log: RichT

In the last 7 days:

activity	#	time	miles		km		+m
Run	4	3:25:31	17.7	(11:37)	28.49	(7:13)	110
Orienteering	3	2:15:00	2.0		3.22
Swim	2	1:00:00
Physio exercises	1	15:00
Total	10	6:55:31	19.7		31.7		110

1:47

0:00

Tuesday Dec 11 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 46 lengths - 10cr(pb), 8cr, 10cr(pb), 8cr, 10cr(pb) - 1300m.
First time in the pool this week - right shoulder ok.

1 PM

Run intervals 1:17:09 [4] 6.4 mi (12:03 / mi)
ahr:134 max:168

DaltonGate, Old Hall road, Beck Side farm, Newland Bottom, Next Ness.

Tried jogging out for a 10/15min warm up. Then a pyramid effort.
1min (90sec), 2min (90sec), 3min (2min), 5min (3min), 5min (3min), 5min (3min), 3min (2min), 2min (90sec), 1min (90sec).
3rd 5min probably only 4min as needed the extra minute to cross A590 safely at the bottom of Alpine road.

Monday Dec 10 #

3 PM

Run 42:00 [3] 3.65 mi (11:30 / mi) +110m 10:31 / mi
shoes: Hoka Speedgoat 2

Another bad nights sleep.

Birkrigg, Bardsea, beach to Baycliff & Sunbrick Lane plus cart track.
Turkey sandwich for lunch lying heavy - real grind back up Sunbrick Lane.

Sunday Dec 9 #

11 AM

Orienteering 1:00:00 [1]

NWJS Xmas Leavers day at White Moss Common. Observing.

Saturday Dec 8 #

9 AM

Orienteering 45:00 [2]

Hanging kites for NWJS Xmas training at Great Tower.

12 PM

Orienteering 30:00 [4] 2.0 mi (15:00 / mi)

NWJS Xmas Bash - trying to shadow Harry O'D around map memory course, just after I had eaten a sandwich. Slow legs.

Friday Dec 7 #

12 PM

Run 43:32 [4] 3.64 mi (11:58 / mi)
ahr:134 max:159 shoes: Hoka Speedgoat 2

Gill banks, Flan fell & Hoad Hill. Bright and very breezy - underfoot sodden.
Ran straight down Queen street so missed usual climb and drop down Daltongate - explains short mileage.

Thursday Dec 6 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 36 lengths - 10cr(pb), 8cr, 10cr(pb), 8 cr - 800m.
First time in the pool this week - right shoulder ok.

11 AM

Note

DJ Massage - really hurt my left hip joint - decided to postpone later jog as weather very wet & windy.

Wednesday Dec 5 #

10 AM

Run 42:50 [3] 4.01 mi (10:41 / mi)
ahr:136 max:156 shoes: Asics Gel Kinsei 5 pair2

Faffing about with cars due to Rachel's knee injury.
Same loop as yesterday in much rain - 3 bridges, Pennington, Rosside & home.
Miles 11:51 (116/134), 10:32(138/149), 10:35(147/156), 9:44(147/154).
Yesterday had the warm-up up to Swarthmoor - today trying to keep it smooth without pushing too hard.

2 PM

Physio exercises 15:00 [2]

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