Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 30 days ending Jun 30, 2013:

	activity	#	time	miles		km		+m
	running	22	9:36:42	72.76	(7:56)	117.1	(4:55)	950
	cycling	15	9:32:00					740
	orienteering	7	4:57:08	30.0	(9:54)	48.28	(6:09)	845
	strength and conditioning	2	10:00
	Total	38	24:15:50	102.76		165.38		2535
averages - sleep:4

2:25

0:00

» now

Sunday Jun 30, 2013 #

Note

Very restful week coming up. Away with a choir so little exercise. Will try and get out a couple of times

C • Sing while you're running! 2

Friday Jun 28, 2013 #

2 PM

running 45:00 [4] 11.5 km (3:55 / km) +115m 3:44 / km

Tough run round the roads.

running warm up/down 5:20 [2] 1.1 km (4:51 / km)

Thursday Jun 27, 2013 #

4 PM

strength and conditioning 5:00 [3]

Should be doing more of this. Press ups

8 PM

running warm up/down 15:00 [1] 2.0 km (7:30 / km)

running race 4:45 [5] 1.61 km (2:57 / km)

Didn't realise it was time trials so was full of dinner but did it anyway and chose the mile. Pleased with the time but could have maybe knocked 5 seconds or so off if i had been a bit more aggresive in the second and third lap where i just sat on someones shoulder. Pleased though and a good marker

running 15:45 [3] 3.4 km (4:38 / km)

Run home about twenty minutes after race from tesco with some small efforts

Wednesday Jun 26, 2013 #

running 30:00 [3] 7.0 km (4:17 / km) +60m 4:07 / km

Mostly easy with a few efforts and breaks. With a friend

Tuesday Jun 25, 2013 #

Note
(rest day)

School concert

Monday Jun 24, 2013 #

11 AM

running warm up/down 15:00 [1] 2.0 km (7:30 / km)

running race 2:12 [5] 0.8 km (2:45 / km)

800 race on the schools grass track. Destroyed by one of the year below who came in at 2:08. But good race anyway and really pleased with the time on grass.

running warm up/down 6:00 [1] 1.0 km (6:00 / km)

8 PM

running 10:00 [3] 2.0 km (5:00 / km)

Easy with a friend. 500 metres fast and a hill effort for 30 secs

Sunday Jun 23, 2013 #

4 PM

running warm up/down 20:00 [1] 2.0 km (10:00 / km)

running race 4:26 [5] 1.5 km (2:57 / km)

Quite windy on the back straight so me and a friend from central sat behind the leader (runs 4:20) for the first 800. It was a really fast first 400 in 67 before the guy slowed down a load for the second lap. This was in 73 so went through 800 in 2:20. Felt really comfortably at this point so went into the lead and tried to make a break from the rest of the field. The next 400 went by pretty fast although i had to take all the wind which was pretty tough. 69 for this one. At this point me and the other guy from central had about 50 metres on third. Final 300 i again had to take the wind which was annoying and i got taken in the final 200 with a very slow finish from me. Pleased with the time though for my first track race since P6

running warm up/down 4:00 [2] 0.5 km (8:00 / km)

Saturday Jun 22, 2013 #

cycling 30:00 [2]
slept:4.0

Friday Jun 21, 2013 #

Note
(rest day)

1500 race on Sunday. Taking things very easy next couple of days

Thursday Jun 20, 2013 #

7 PM

running warm up/down 20:00 [1] 2.5 km (8:00 / km)

Warm up, drills and some strides

running intervals 8:00 [4] 3.0 km (2:40 / km)

Not taking the session too hard. Did 13x200 Running all 30 to 32, most closer to 32. All around 1:10 rest.
After a couple minutes run i did a 400 in 70 seconds to round things off. Feeling reasonably comfortable.

running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Wednesday Jun 19, 2013 #

5 PM

orienteering 36:30 [4] 4.9 km (7:27 / km)

Just the normal course as had to rush off for the school show. Took it reasonably easy and forgot my compass, learnt just how much i rely on it!

running warm up/down 4:00 [3] 0.82 km (4:53 / km) +50m 3:44 / km

Down. Not too easy though:L

Tuesday Jun 18, 2013 #

11 AM

running race 4:57 [4] 1.5 km (3:18 / km)

School 1500. Decided i wasn't going to go for a time but just to get through it. Stuck to 1 minute laps without too much trouble and a fast last 200 metres

4 PM

cycling intervals 1:45:00 [4] +740m

Straight from school for some hill reps with a couple of friends. Pretty tough and they destroyed me. Did four reps. Three were around 3:30 and the last probably just under 8 minutes but was easier intensity.
Cycle to and from as well with a reasonable amount of rest. Couldn't really be bothered with central tonight so this was a suitable alternative!

9 PM

cycling 20:00 [2]

In and out.

Monday Jun 17, 2013 #

4 PM

running 26:00 [2] 5.65 km (4:36 / km)

Easy run due to school sports day heats tomorrow. Running on the rubbish grass track so times will be slow. Either 800 or 1500. Hoping for sub 2:16 in 800 (2:20 last year) or 4:45 in the 1500 (5 mins dead last year). Maybe a bit overambitious for the 1500 on that track but will see...

9 PM

cycling 20:00 [2]

In and out

Sunday Jun 16, 2013 #

Note

Back from dofe. Not very tough with pretty unambitous walks but really enjoyable and a good weekend

8 PM

running 1:02:00 [2] 11.6 km (5:21 / km) +280m 4:46 / km

Easy run with a friend. Feeling rested and the best i have for a while. Mixture of terrain, road and trail

cycling 20:00 [3]

To and from friends for a quick ice cream after!

Thursday Jun 13, 2013 #

Note
(rest day)

Dofe tomorrow for three days and didn't sleep at all last night. Woke up at three and couldn't sleep again.

C • The Jamie stevenson 3

Wednesday Jun 12, 2013 #

7 PM

orienteering race 29:45 [4] 6.8 km (4:22 / km) +20m 4:19 / km

A non competitive run around my own course. Pushing quite hard just lost a bit of time in the forest at the start. Catching roger made sure i pushed the pace the whole way!

running 19:00 [2] 3.5 km (5:26 / km)

Collecting, the running parts.

Tuesday Jun 11, 2013 #

7 PM

running warm up/down 20:00 [1] 2.5 km (8:00 / km)

Warm up and some drills

running intervals 7:35 [5] 2.8 km (2:43 / km)

7 x 400. Rests in brackets. Three sets of two then decided not to do the last rep. Died on the sixth so eighth would have been worse. The rest changes as it depends on whoever finished rep first. Some were running well sub 60.

64, (56)
64, (184)
64, (55)
66, (175)
65, (55)
67, (180)
65

Should have done eight ah well

C • 400's? 3

running warm up/down 5:00 [1] 0.8 km (6:15 / km)

Monday Jun 10, 2013 #

strength and conditioning 5:00 [3]

4 PM

running 24:30 [3] 6.15 km (3:59 / km)

Reasonably fast first 3.5km running at 3:45 per k then settled into a slower comfortable pace.

9 PM

cycling 22:00 [4]

Pushing quite hard in and out of dunblane

Sunday Jun 9, 2013 #

11 AM

running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Walk/jog up to start

orienteering 50:06 [5] 7.0 km (7:09 / km)

Pretty bad run. The scale got me a bit to number one so overshot the open area i should have ran up. Ended up taking a very long route losing 2.5 minutes. Number two i didn't see on the map, don't know how so started making my way to three. Realised after i had gone straight past two half way to three. 2 more minutes lost. Ok through the next few. Not fast but ok. Five minutes lost on 15 and 16 combined. Just not enough map contact. Need to slow down in future. Slow through the last few.

6 PM

cycling 40:00 [3]

Into dunblane for an hour of tennis then back the long around the back road

Saturday Jun 8, 2013 #

cycling 30:00 [2]

In and out

2 PM

running 30:30 [3] 6.6 km (4:37 / km) +50m 4:27 / km

Friday Jun 7, 2013 #

cycling 30:00 [3]

In and out for a few hours of tennis

10 AM

running 5:00 [2] 0.5 km (10:00 / km)

Not much of a warm up.

orienteering 15:47 [5] 3.88 km (4:04 / km) +75m 3:43 / km

3.6km straight line. Scottish schools.
Set off well. Solid times through the first 12 controls. Just running really although i had to wake up numbers three to nine which i think probably lost me 10 seconds or so. After number twelve i was winning by ten seconds over matt and alex from very slightly faster running. Then i made two mistakes on the next two controls. Probably 35 seconds and ten seconds just stupid miss. Maybe slightly off map with everyone doing the same here. So it turned out everyone messed up here and came out of here 50 seconds up. A few seconds lost on last couple of controls from running but overall pleased with the performance. Won in the end with everyone making a few small misses.

4 PM

running 23:50 [2] 5.05 km (4:43 / km) +50m 4:30 / km

Easy run just to warm down. Easy or nothing tomorrow before sol

Thursday Jun 6, 2013 #

cycling 30:00 [3]

In and out

11 AM

cycling 40:00 [3]

To doune.

orienteering 45:00 [2] 8.0 km (5:38 / km) +50m 5:27 / km

The jogging bits looking at control sights around the very limited area:L feeling tired. Would have gone on a jog after but wanted to have at least a tiny bit left for tomorrows race. Scottish schools.

cycling 30:00 [3]

Back slightly faster on a slightly shorter route

Wednesday Jun 5, 2013 #

cycling 30:00 [3]

In and out

11 AM

running 14:00 [3] 3.1 km (4:31 / km) +40m 4:15 / km

Just bored in the morn so headed out

Tuesday Jun 4, 2013 #

cycling 50:00 [3]

Cycling to and from dunblane twice throughout day. Pushing pretty hard

11 AM

running warm up/down 19:10 [2] 3.67 km (5:13 / km) +30m 5:01 / km

Just jogging about

running intervals 9:12 [5] 2.45 km (3:45 / km) +60m 3:21 / km

Only three reps. One every five minutes. Should have maybe done another but i was tired enough after that. In the tussocky field nearby.
3.04, 3.04, 3.04

running warm up/down 21:00 [2] 4.2 km (5:00 / km) +55m 4:42 / km

Feeling tired