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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  running25 18:26:57 130.49(8:29) 210.0(5:16) 3223
  orienteering4 4:02:35 22.06(11:00) 35.5(6:50) 1080
  cycling5 1:59:00 3.98 6.4 40
  badminton2 30:00
  football1 20:00 1.24(16:06) 2.0(10:00)
  plyometrics1 1
  Total31 25:18:33 157.77 253.9 4343

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Tuesday Dec 31, 2013 #

5 PM

cycling 14:00 [3] 6.4 km (2:11 / km) +40m 2:07 / km

In and out for two hours of squash which was pretty tough. Starting to log cycling distance as have a new bike attachment for my garmin! Nothing else today

Monday Dec 30, 2013 #

4 PM

cycling 1:00:00 [2]

To dumyat and back, friend was slow on his mountain bike so a bit of a dawdle with some efforts

running 50:00 [3] 7.8 km (6:25 / km) +440m 5:00 / km

Up and down with a couple of rests. Feeling pretty good
C • Sure u don't mean 52 mins ? 2

Sunday Dec 29, 2013 #

Note
(rest day)

Walked up a hill next to Ullswater. Nice and easy! Needing a day of rest though.
7 PM

cycling 10:00 [4]

Tough cycle in. Got a lift back as it was so miserable

Saturday Dec 28, 2013 #

11 AM

running warm up/down 15:00 [2] 2.5 km (6:00 / km) +20m 5:46 / km

orienteering race 47:00 [5] 9.6 km (4:54 / km) +300m 4:14 / km

Score on Whittas park in the lakes. Some special rules involved! Good fun but felt v tired and a lot of climb:L definitely going to rest tomorrow.

Friday Dec 27, 2013 #

3 PM

running 47:45 [2] 10.0 km (4:47 / km) +140m 4:28 / km

Easy run around New Biggin from grandparents house. Feeling tired to start and good by the end.

Thursday Dec 26, 2013 #

3 PM

running 1:45:00 [3] 17.15 km (6:07 / km) +300m 5:38 / km

With Dad. Dropped off on the way back from Comrie and ran home. A net downhill but the first 7km or so were very tough on the moor. Very rough underfoot and tough going with two tough climbs. Then a long downhill home! Tough run. 5-6 strides at the end also. Feeling alright

Tuesday Dec 24, 2013 #

11 AM

running warm up/down 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km

Warm up and some drills.

running 21:00 [5] 6.0 km (3:30 / km) +10m 3:28 / km

Pyramid on a some very muddy rugby pitches with some horrible wind! Hard work but should have tried harder to keep the pace up in the middle, slowest rep was the 2 min coming down. Slipping everywhere in my very worn down trainers:L

30,60,90,120,150,180,180,150,120,90,60,30
All with 30 seconds recovery apart from a 1 minutes recovery after the first three before coming down.

running 12:00 [2] 2.2 km (5:27 / km) +20m 5:13 / km

Recoveries and a warm down

Monday Dec 23, 2013 #

3 PM

running 1:08:00 [2] 13.75 km (4:57 / km) +200m 4:37 / km

With some others up to the monument again. Feeling a lot better than yesterday and the hill felt pretty easy. Christmas eve session with central tomorrow morning!

Sunday Dec 22, 2013 #

2 PM

running 1:13:30 [2] 12.5 km (5:53 / km) +200m 5:27 / km

Up to the monument and back with a friend. Taking it v easy both up and down. Feeling tired after yesterday. In terrain for the most part.

Saturday Dec 21, 2013 #

10 AM

running warm up/down 25:00 [2] 5.0 km (5:00 / km) +20m 4:54 / km

Jog to and from with 4x60m easy strides between sets.

running hills 12:00 [5] 2.0 km (6:00 / km) +110m 4:42 / km

3 sets of 8 hill sprints. Probably about ten seconds each with jog down recovery. First Saturday morning session with central. Feeling surprisingly good after feeling so bad Wednesday. Time to get back into the swing.
The final two on the last set were longer as a handicapped race. Died on the final one, felt quite sick:L

Friday Dec 20, 2013 #

Note

Another rest. Really tired from the show all the start of the week and then the dance Wednesday night. Will get a good nights sleep and hopefully start again tomorrow!

Wednesday Dec 18, 2013 #

4 PM

running tempo 22:30 [4] 6.0 km (3:45 / km) +30m 3:40 / km

Not feeling fast at all. Lack of sleep and too much work recently. Ran fast at the start and end but slow in the middle.
C • Sauchie on Saturday afternoon? 2

Tuesday Dec 17, 2013 #

Note
(rest day)

Lot of stuff for school concert...

Sunday Dec 15, 2013 #

10 AM

running 56:00 [3] 11.0 km (5:05 / km) +200m 4:40 / km

With Tam after a short jog with the jok stay overs. Quite tough up to the monument then reasonably easy down. Tam pushing the pace on the hills!

Saturday Dec 14, 2013 #

plyometrics 1 [5]

Jumped over a puddle
C • What size 3
9 AM

running 5:00 [2] 1.0 km (5:00 / km)

Warmed up for football but didn't play. Just supporting:L got a bit chilly and stiff knees from a couple hours standing around!
12 PM

running 40:30 [3] 9.0 km (4:30 / km) +50m 4:23 / km

Around the back road with dad then some running around the village alone. Tough running in some miserable weather! A couple strides as well.

cycling 10:00 [4]

Back home just before running

Friday Dec 13, 2013 #

Note
(rest day)

Thursday Dec 12, 2013 #

7 PM

running 9:00 [2] 1.7 km (5:18 / km) +20m 5:00 / km

running 15:22 [5] 4.82 km (3:11 / km) +43m 3:03 / km

5x 0.97km loop on a 6 minute cycle. Ran the first one fast with older guys and then the rest were on my own or with someone just ahead. Not very consistent times but also felt I could have given a bit more if really going for it! Slight incline for the first half of each rep

2.59, 3.04, 3.04, 3.06, 3.07

running warm up/down 10:00 [2] 2.0 km (5:00 / km) +20m 4:46 / km

Wednesday Dec 11, 2013 #

10 AM

badminton 15:00 [2]

Another schools competition. Played pretty badly!
6 PM

running 20:00 [3] 2.3 km (8:42 / km)

Tiny jog at the start and then collecting a couple of controls at the end

orienteering race 42:15 [4] 6.25 km (6:46 / km) +230m 5:43 / km

Really enjoyable night-o around mine woods.
It probably helped the enjoyment that I didnt have too many navigational disasters! I did have one though. Missed out 11 and went to 18 instead... Would have had a good shot at the win if I hadn't done that, but I did:L

Tuesday Dec 10, 2013 #

5 PM

running 22:00 [4] 4.85 km (4:32 / km) +20m 4:27 / km

16x30 secs on/off. First bit with Lizzie then the second half alone. Just comfortably hard. Around 3 min/k for all i think.

Monday Dec 9, 2013 #

6 PM

running long 2:18:30 [4] 24.7 km (5:36 / km) +540m 5:03 / km

A pretty tough run with a friend. From the house straight into dunblane then along the darn walk for a bit. Onto the glen road before running up past the golf club, to the resevoir then to the top of Dumyat. Some of it was really hard work with some bits reasonably easy. Didn't help that the light i had brought was pretty shocking!

Sunday Dec 8, 2013 #

orienteering 58:20 [4] 8.95 km (6:31 / km) +350m 5:27 / km

Tay Christmas score event. I took a pretty stupid route probably running double the climb of dad:L ended up losing by 10 points to him:L only realised what i had missed after i had come in! Disaster. Also lost a couple of minutes looking for one of the far ones which seemed to be on a v low boulder:L ah well great course and good fun!
C • Hic 2

cycling 25:00 [3]

In and out in some impressively miserable weather

Saturday Dec 7, 2013 #

10 AM

orienteering 1:35:00 [3] 10.7 km (8:53 / km) +200m 8:07 / km

O training with fvo. Gradually improved throughout but navigation was pretty bad, not a thing from my knee
C • pretty rough and tough wasn... 2

running 20:00 [2] 2.8 km (7:09 / km) +130m 5:48 / km

Friday Dec 6, 2013 #

4 PM

running 17:40 [2] 3.55 km (4:59 / km)

Jog to badminton

badminton 15:00 [3]

Thursday Dec 5, 2013 #

running 37:00 [2] 6.2 km (5:58 / km) +100m 5:31 / km

A jog with Lizzie then a jog with central. Top of my calf still sore. Easy day again tomorrow.

Wednesday Dec 4, 2013 #

6 PM

running 18:25 [2] 4.25 km (4:20 / km)

To the pick up point for football. More down than up.
7 PM

football 20:00 [2] 2.0 km (10:00 / km)

Five a sides. Few sprints etc
8 PM

running 13:45 [2] 3.0 km (4:35 / km) +45m 4:16 / km

Got most of the way back before the very top of my calf just behind my left knee seized up. Walked back from there. Will do a load of stretching now...

Tuesday Dec 3, 2013 #

4 PM

running 26:00 [4] 6.33 km (4:06 / km) +35m 4:00 / km

3x500, 2x200, 3x500.
On the road into dunblane. The first three 500s had 200 metres rest between then the final 3 had 300m rest between. Running well.
1.37 (1.00) 1.32 (1.05) 1.33 (1.16)
33 (1.12) 34 (1.05)
1.34 (1.45) 1.37 (1.40) 1.30

Monday Dec 2, 2013 #

6 PM

running 1:45:00 [2] 20.3 km (5:10 / km) +130m 5:01 / km

Whoops... Went out for a nice easy run with friends and lost track of distance and time:L a few extra loops with some breaks. Really nice and sociable run. Also had finished all my work so could run knowing i had nothing to come home to! Feeling really good by the end and running fast comfortably on the run home alone.
A bit annoying that the only day i can run with friends is Mondays, missing pilates circuits but will hopefully go next week... Should do some strength work on my own
C • "Rest Day" 2

Sunday Dec 1, 2013 #

10 AM

running warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

running 4:00 [4] 0.8 km (5:00 / km) +60m 3:38 / km

Various up and down hill running talking about style
11 AM

running 1:05:00 [3] 11.0 km (5:55 / km) +300m 5:12 / km

Nice run with the guys after. Some tough parts in the terrain but good fun.

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