Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 30 days ending Apr 30, 2015:

activity

time

miles

Cycling

9:36:34

120.01

(4:48)

193.14

(2:59)

Orienteering

7:32:54

35.58

(12:44)

57.26

(7:55)

820

22c

Yoga/Stretching/S&C

5:40:00

Running

4:55:06

30.62

(9:38)

49.27

(5:59)

Cross Training

1:00:00

Total

28:44:34

186.21

299.67

820

22c

2:19

0:00

» now

Thursday Apr 30, 2015 #

9 PM

Yoga/Stretching/S&C 1:00:00 [1]

Some stretching and yoga

Wednesday Apr 29, 2015 #

8 AM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle into work via Lee Lane. Lazy slow start meant I missed the rain, result.

5 PM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle back via Lee Lane. Freezing rain for the first mile.

7 PM

Cross Training (Climbing) 1:00:00 [3]

Climbing with Network at the new wall in Romsey. A mixture of bouldering and climbing. Fingers and lower arms really tight and tired.

Tuesday Apr 28, 2015 #

8 AM

Cycling 22:47 [2] 5.5 mi (4:09 / mi)

Cycle into work via Lee Lane.

12 PM

Running 27:18 [3] 3.5 km (7:48 / km)
shoes: Brooks 14

Handicap run at work, AC
Ran with a new runner to show him the route and pace

6 PM

Cycling 20:47 [3] 5.15 mi (4:02 / mi)

Cycle back via North Baddesley. I felt good and pushed the speed a bit.

Monday Apr 27, 2015 #

12 PM

Yoga/Stretching/S&C 1:00:00 [2]

Yoga session at work

Friday Apr 24, 2015 #

8 AM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle into work via Lee Lane

5 PM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle back via Lee Lane

Thursday Apr 23, 2015 #

8 AM

Cycling 26:00 [2] 8.0 km (3:15 / km)

Cycle into work via Lee Lane. Legs feeling it a bit after yesterday.

5 PM

Cycling 25:00 [3] 8.0 km (3:08 / km)

Cycle back via Lee Lane.

Wednesday Apr 22, 2015 #

2 PM

Running warm up/down 8:00 [2] 1.6 km (5:00 / km)
shoes: Brooks 14

Warm up jog around the track. Needed the loo for so ran out of time for drills and sprints

Running race 41:15 [5] 10.0 km (4:08 / km)
shoes: Brooks 14

Civil Service 10km at Battersea Park

4 laps (a bit boring), started slightly quick but held onto the pace and tried to speed up. A new 10km PB despite lots of orienteering recently (means I can go quicker!)

3 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Brooks 14

Cool down jog around the track and park

Tuesday Apr 21, 2015 #

8 AM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle into work via Lee Lane

5 PM

Cycling 26:00 [2] 8.0 km (3:15 / km)

Cycle back via Lee Lane

Monday Apr 20, 2015 #

12 PM

Yoga/Stretching/S&C 1:00:00 [2]

Yoga at work. Easier session than usual but still struggled!

Sunday Apr 19, 2015 #

11 AM

Orienteering race 1:00:36 [5] *** 8.52 km (7:07 / km)
shoes: X-Talon 212 2014

British Relay Championships, Men's Premier, 2nd leg. 19/25 teams

Felt the pressure running with the big boys (Tim Morgan and Tom Bray), started poorly and felt really tired when climbing. Got more into it nearer the end and had a head to head race with Ali from UBOC. I would've liked more speed and accuracy when navigating.

Running 9:57 [2] 0.97 km (10:15 / km)
shoes: X-Talon 212 2014

Warm up jog, a bit in the waiting pens

12 PM

Running warm up/down 7:28 [2] 0.72 km (10:22 / km)
shoes: X-Talon 212 2014

Cool down jog, legs felt shattered so very slow and stop/start

Saturday Apr 18, 2015 #

Event: British Orienteering Championships 2015

12 PM

Running 12:43 [2] 1.91 km (6:39 / km)
shoes: X-Talon 212 2014

Warm up jog near the start and assembly area. A few drills, didn't want to over do it because of the heat

1 PM

Orienteering race 1:14:43 [5] *** 10.04 km (7:27 / km)
shoes: X-Talon 212 2014

British Long Championship, New Beechenhurst, M21S, 5/11, 6/34 on course 7, +9mins

I would've liked longer to relax a bit after driving for 2 hours. I struggled a bit getting used to the scale and lost ~2mins on 2. Some positives, was one of the fastest on two of the long uphill legs. I just didn't feel mentally up for it, I can do the distance and I can orienteer. Happy with my result for my first British.

2 PM

Running 9:56 [2] 1.48 km (6:43 / km)
shoes: X-Talon 212 2014

Cool down jog around the parking field with Tom

Friday Apr 17, 2015 #

8 AM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle into work via Baddesley

5 PM

Cycling 26:00 [2] 8.0 km (3:15 / km)

Steady cycle back via Lee Lane. Good 4 days of cycling this week, easy to do when it's sunny!

Thursday Apr 16, 2015 #

8 AM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle into work via Lee Lane

5 PM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle back via Lee Lane

Wednesday Apr 15, 2015 #

6 PM

Running 35:00 [2] 3.5 mi (10:00 / mi)
shoes: Brooks 14

Two laps of Botley field, some drills and then Tadburn Meadows. I wasn't sure what I wanted to do this eveniing but decided it was too nice not to go out.

Tuesday Apr 14, 2015 #

8 AM

Cycling 20:00 [3] 8.0 km (2:30 / km)

Misty cycle into work via Lee Lane. Got annoyed at being overtaken twice so sped up!

5 PM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Sunny cycle back via Lee Lane.

Monday Apr 13, 2015 #

8 AM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle into work via Lee Lane

12 PM

Yoga/Stretching/S&C 1:00:00 [2]

Yoga session at work.

5 PM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle back via Baddesley. Weather is so nice at the moment.

Sunday Apr 12, 2015 #

11 AM

Orienteering race 1:19:38 [4] 9.5 km (8:23 / km)
shoes: Roclite 315

SARUM Hamptworth Challenge, Brown, 9/26, +17:44

Not a great start to 1, got to the feature but couldn't see control so faffed around. Better for the next ~10 controls. Slipped and fell over running down hill, bruised my bum and paused my watch. It was difficult to navigate on the slope with the paths not mapped, caused me a few issues. Bearings were well off as well. Lost energy and motivation - need to learn to keep pushing and concentrating. Think 'What next?'

Running warm up/down 11:05 [2] 1.62 km (6:50 / km)
shoes: Roclite 315

Warm up jog to the start and some drills

12 PM

Running warm up/down 8:45 [2] 1.47 km (5:57 / km)
shoes: Roclite 315

Cool down jog to download

9 PM

Yoga/Stretching/S&C 40:00 [2]

Some yoga and stretching

Saturday Apr 11, 2015 #

11 AM

Running warm up/down 11:29 [3] 1.31 mi (8:46 / mi)
shoes: Roclite 315

Warm up jog along the beach. Tough on the shingle!

Orienteering race 32:21 [4] 3.43 mi (9:26 / mi)
shoes: X-Talon 212 2014

SOC Summer Series, Westwood, Light Green

Good fun, bit tired, held back a bit as meant to be resting, few sloppy bits misreading path junctions.

Running warm up/down 10:04 [2] 1.02 mi (9:52 / mi)
shoes: Roclite 315

Warm down jog in the woods.

Friday Apr 10, 2015 #

8 AM

Cycling 22:00 [3] 8.0 km (2:45 / km)

Cycle into work via Lee Lane. Bit faster

5 PM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle back via Lee Lane in the sun

6 PM

Yoga/Stretching/S&C 20:00 [1]

Some stretching, ran out of time

Thursday Apr 9, 2015 #

12 PM

Running warm up/down 15:00 [2] 2.4 km (6:15 / km)
shoes: Brooks 14

Warm up jog to the field, some drills, skipping and lunges.

Running intervals 20:00 [4] 3.0 km (6:40 / km)
shoes: Brooks 14

Mixed Ability session at work. Pretty good fun session but very hot!

6/5/4/3/2 mins off ~1-2mins recovery.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Brooks 14

Jog back to work

Wednesday Apr 8, 2015 #

8 AM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Into work via Lee Lane. Somehow felt fast and really good

5 PM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle back via Lee Lane with Adrian. Overtook someone on Botley hill :)

Monday Apr 6, 2015 #

12 PM

Running 7:23 [2] 0.81 km (9:07 / km)
shoes: X-Talon 212 2014

Warm up jog and some drills. Hard to warm up in the pen and keep an eye on things

1 PM

Orienteering race 26:31 [5] *** 3.85 km (6:53 / km) +145m 5:48 / km
shoes: X-Talon 212 2014

JK 2015 Day 4, Relay, Graythwaite East, Men's Short, 9/57 teams

First O relay and ran Leg 3 with Chris and Jamie. 8/27 on my course/gaffling.

Running tempo 5:08 [2] 0.61 km (8:25 / km)
shoes: X-Talon 212 2014

Cool down jog with Tom

Sunday Apr 5, 2015 #

11 AM

Running warm up/down 10:24 [2] 1.68 km (6:11 / km)
shoes: X-Talon 212 2014

Warm up jog to the start

Orienteering race 1:27:54 [4] ***** 8.96 km (9:49 / km) +315m 8:21 / km
shoes: X-Talon 212 2014

JK 2015 Day 3, Long, Bigland, M21S, 30/55,

Saturday Apr 4, 2015 #

12 PM

Running warm up/down 6:08 [2] 0.94 km (6:31 / km)
shoes: X-Talon 212 2014

Warm up jog, pretty uphill to the start.

Yoga/Stretching/S&C warm up/down 10:00 [1]

Some stretches at the start. I find fixed start times really difficult to judge!

1 PM

Orienteering race 1:12:34 [5] **** 7.08 km (10:15 / km) +360m 8:10 / km
shoes: X-Talon 212 2014

JK 2015 Day 2, Long, Ulpha Park & Barrow Fell, M21S, 13/46, +9:57

8 PM

Yoga/Stretching/S&C 10:00 [1]

Forgot to warm down.
A small amount of stretches in the evening!

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015

3 PM

Running warm up/down 17:09 [2] 3.04 km (5:38 / km)
shoes: Brooks 14

Warm up for the Sprint. Jog around and some drills while trying not to be distracted by the Elites warming up.

Orienteering race 18:37 [5] *** 3.79 km (4:55 / km)
22c shoes: Brooks 14

JK 2015 Day 1, Sprint, Lancaster University, Men Open, 5/71, + 1:18

4 PM

Running warm up/down 5:54 [2] 1.14 km (5:11 / km)
shoes: Brooks 14

Cool down jog

Thursday Apr 2, 2015 #

7 PM

Yoga/Stretching/S&C 20:00 [1]

Small bit of stretching before the JK. Really looking forward to it. Bring it on!

Wednesday Apr 1, 2015 #

8 AM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle into work via Baddesley

5 PM

Cycling 23:00 [3] 8.0 km (2:53 / km)

Cycle back via Lee Lane. Tough in the wind

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