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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Running29 15:16:50 114.9(7:59) 184.91(4:57)
  Cycling28 10:42:00 139.81(4:36) 225.0(2:51)
  Yoga/Stretching/S&C10 7:25:00
  Orienteering2 2:35:43 18.02(8:38) 29.0(5:22)
  Total66 35:59:33 272.73 438.91
averages - weight:71.5kg

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Wednesday Nov 30, 2016 #

7 AM

Running 39:46 [3] 8.1 km (4:55 / km)
shoes: Brooks Vapor 2 2016

Run into work via Baddesley
Pretty cold but had enough layers.
5 PM

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

Cycle back via Baddesley. Half way with Mathew. Hands a little cold but otherwise layered up.
7 PM

Yoga/Stretching/S&C 45:00 [1]

Tuesday Nov 29, 2016 #

8 AM

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

Cycle in via Lee Lane. Cold and no messing around (only tips of fingers and face cold).
6 PM

Running warm up/down 25:06 [2] 4.68 km (5:22 / km)
shoes: Brooks 14

7 PM

Running intervals 30:36 [5] 6.9 km (4:26 / km)
shoes: Brooks Racer ST5

Reps: 16*300m (100m) 55.1-58.3s
Took 8 to warm up! The first half 57-58s then second half a bit to more like 56s. Georgina was running well and pushing hard later in the session. Quite a few reps running head to head with her.

Running warm up/down 17:58 [2] 3.15 km (5:42 / km)
shoes: Brooks 14

Spent a couple of mins standing around and then so cold getting started again.

Monday Nov 28, 2016 #

12 PM

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

Always good. Bit of freestyle in the middle, variations of sun salutations. Should do that more myself. Good chat with Richard before and after.

Saturday Nov 26, 2016 #

10 AM

Running warm up/down 13:19 [2] 2.54 km (5:15 / km)
shoes: Brooks Vapor 2 2016

Running intervals 28:32 [5] 6.09 km (4:41 / km)
shoes: X-Talon 212 2015

Lyndhurst sand dunes: 5 reps, 2*5mins grass tempo, 5mins fartlek
Not the best prep for this, poor nights sleep, no breakfast and running late. Tried to psych myself up for it, sand dunes see always fun and always good training. In a pair with Tom Cully for the reps, worked hard. Tried to travel a similar distance to last time for the tempo, quite close to Tom and Sam :) in touch for the final fartlek too. Another good session
11 AM

Running warm up/down 10:46 [2] 1.7 km (6:20 / km)
shoes: X-Talon 212 2015

Steady cool down as a group. Legs felt like jelly. Small tightness/niggle on right side of knee joint.

Friday Nov 25, 2016 #

4 PM

Running 1:02:28 [3] 13.31 km (4:42 / km)
shoes: Brooks Vapor 2 2016

OS Handicap loop + run by my new place
Happy with the pace, most of it in the light. Nice fun run.

Thursday Nov 24, 2016 #

7 AM

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

Cycle in via Baddesley. Felt good.
Need to remember that Thursday is Baddesley bin day. Tried to be safe and confident overtaking but still got cut up!
5 PM

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

Cycle back via Lee Lane. Always feels like an adventure in the dark.
6 PM

Running 33:43 [3] 6.65 km (5:04 / km)
shoes: Brooks 14

Loop around town, jog to the library. Felt fine.
9 PM

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

Wednesday Nov 23, 2016 #

8 AM

Running 31:56 [3] 6.01 km (5:19 / km)
shoes: Brooks Vapor 2 2016

Run into work over Toothill
Legs a bit tired but largely alright. Spent ages faffing at home and wish liked to have left earlier.
5 PM

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

Cycle back via Baddesley. Lots of warm clothing on made it rather pleasant.

Tuesday Nov 22, 2016 #

8 AM

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

Cycle in via Lee Lane. Heavy bag today
6 PM

Running warm up/down 24:12 [2] 4.48 km (5:24 / km)
shoes: Brooks 14

7 PM

Running intervals 22:08 [5] 4.94 km (4:29 / km)
shoes: Brooks 14

Reps: 20*200m (30s) 34.9-37.7s first 10 reps 37ers then 36s
Good session, first half with James we then caught Georgina, Shaun and Sarah. Quite a few people around for the later reps. Tried to focus on driving the arms on the second half of each rep, definitely helped.

Running warm up/down 26:21 [2] 4.36 km (6:03 / km)
shoes: Brooks 14

Monday Nov 21, 2016 #

7 AM

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

Cycle in via Lee Lane. One of the worst rides ever. Dark, rainy, cold and miserable.
12 PM

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

5 PM

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

Cycle back via Baddesley. Dark but not bad weather. New headlight and battery arrived which lights things up nicely again.

Saturday Nov 19, 2016 #

8 AM

Running warm up/down 14:52 [2] 3.03 km (4:54 / km)
shoes: X-Talon 212 2015

Jog to Fleming Park and a bit on the grass
9 AM

Running race 18:46 [4] 5.01 km (3:45 / km)
shoes: X-Talon 212 2015

Eastleigh parkrun, 3rd and a course PB
Aim was to run at a decent speed and just see how it went. The ground was quite firm in places bar the hill so good conditions. Tom and Ash went ahead and I thought I was keeping in sight of Ash till he pulled away. I wasn't sure how close the guy behind me was so just kept running. Basically ran the whole way solo, with overtaking of slower runners later on. Happy with a 30s PB for Eastleigh.

Running warm up/down 17:44 [2] 3.13 km (5:40 / km)
shoes: X-Talon 212 2015

Very steady with Ash, then chatted to Dave Blackman before jogging back.

Friday Nov 18, 2016 #

8 AM

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

Cycle in via Lee Lane. Hands were cold. Legs felt alright.
12 PM

Running 52:02 [3] 10.56 km (4:56 / km)
shoes: Brooks 14

Toothill with Matt and Karen
Still cold! Should've worn gloves. Pace and legs felt good. Not too tired after last night.
4 PM

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

Cycle back via Baddesley.
5 PM

Yoga/Stretching/S&C 35:00 [1]

Thursday Nov 17, 2016 #

7 AM

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

Cycle in via Lee Lane. Feeling good.
5 PM

Cycling 21:00 [2] 8.0 km (2:38 / km)

Quick cycle back via Baddesley. Using my headtorch which was alright.
6 PM

Running warm up/down 16:08 [3] 2.84 km (5:41 / km)
shoes: Brooks Vapor 2 2016

7 PM

Running hills 20:19 [5] 4.36 km (4:40 / km)
shoes: Brooks Vapor 2 2016

Ridgemount Hills: 20mins 11 hills awesome - written after the session on the 20th October. Same applies today.

Running a bit late at work, so didnt have as much time when I got home to chill. Plan reverted to see how it goes but was quietly hoping to do 4 full sets. Reps consistently good, a number quicker than last time. Jon was watching my 3rd big Ardnave rep and was 6s faster!

Running warm up/down 17:11 [2] 3.02 km (5:41 / km)
shoes: Brooks Vapor 2 2016

Wednesday Nov 16, 2016 #

12 PM

Running 54:28 [3] 12.01 km (4:32 / km)
shoes: Brooks 14

Playing around on Toot Hill
Three ascents, up via Bakers Drove to the motorway, down towards Baddesley, up Packridge Lane then down and up Toothill Road. Good pace and pretty consistent. Had a bit more of my running brain and drive back today.

Tuesday Nov 15, 2016 #

7 AM

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

Cycle in via Lee Lane. Bike light is definitely dead, some smoke and dodgey smell came from the battery today.
4 PM

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

Cycle back via Baddesley. A bit quicker and before the darkness.
5 PM

Running 29:53 [3] 6.44 km (4:38 / km)
shoes: Brooks Vapor 2 2016

Quick Four after work. Halterworth Lane, Woodley and then back. A little faster than most of my steady runs. I average 5mins/km most of the time (long, recovery, steady etc) and think it'll be good to mix up the pace a bit more.

Monday Nov 14, 2016 #

7 AM

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

Cycle in via Baddesley
12 PM

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

5 PM

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

Cycle back via Baddesley. Main light had gone so had to take it slow, bit sketchy in places!

Sunday Nov 13, 2016 #

8 AM

Running 35:08 [3] 7.0 km (5:01 / km)
shoes: Brooks Vapor 2 2016

Nice morning run across the fields down Green Lane and Crampmoor.

Saturday Nov 12, 2016 #

1 PM

Running 52:23 [3] 10.5 km (4:59 / km)
weight:71.5kg shoes: Brooks Vapor 2 2016

Modified reserve Squabb Wood
Had to drop Jack at the Rapids so thought I'd do a shorter Squabb and avoid some of the road running. The fields were pretty dry but the woods and canal path were a muddy mess. Good fun run though. Had been lazy and skipped the HCXL and/or parkrun this morning, probably should've got out earlier.

Friday Nov 11, 2016 #

7 AM

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

Cycle in via Baddesley
5 PM

Cycling 25:00 [2] 9.0 km (2:47 / km)

Cycle back via town
7 PM

Yoga/Stretching/S&C 35:00 [1]

Thursday Nov 10, 2016 #

8 AM

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

Cycle in via Lee Lane
5 PM

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

Cycle back via Baddesley. Legs feeling pretty good. Trying to not use the light to save battery for tonight!
6 PM

Running warm up/down 8:06 [2] 1.52 km (5:20 / km)
shoes: Brooks Vapor 2 2016

Orienteering race 55:19 [4] 11.47 km (4:49 / km)
shoes: Brooks Vapor 2 2016

Wessex Night O League Chandler's Ford Knightwood
Planned by Dave Currie and he thought it'd be difficult to do in an hour. Not 100% convinced with my route but it was good enough! A couple of turnings missed or overran. Tricky in the forests (hard to spot paths), maybe should've taken it more steady in the woods. Halfway was seriously considering dropping a 10 pointer. Committed to it and fortunately pulled it off. A few muddy sections but otherwise good speeding up towards the end. Cleared up with 5 mins to spare. Actual orienteering skills weren't the best!
7 PM

Running warm up/down 7:25 [2] 1.49 km (4:59 / km)
shoes: Brooks Vapor 2 2016

Wednesday Nov 9, 2016 #

7 AM

Yoga/Stretching/S&C 30:00 [1]

12 PM

Running 38:16 [3] 7.75 km (4:56 / km)
shoes: Brooks 14

Lunchtime Boardwalks
Across the new M271 junction, definitely safer and will be even better when the lights are fitted. Nice solo run, just chilling and enjoying it.

Tuesday Nov 8, 2016 #

7 AM

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

Cycle in via Lee Lane. Pretty chilly! Need to wear different leggings, buy overshoes and sort different gloves/some headwear.
4 PM

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

Cycle back via Lee Lane
6 PM

Running warm up/down 21:23 [2] 3.25 km (6:35 / km)
shoes: Brooks 14

7 PM

Running intervals 28:51 [5] 6.92 km (4:10 / km)
shoes: Brooks Racer ST5

Reps: 8x600m (200m) ~2:03-2:05
Took a little while to get into it. Still feel like I don't get enough time for jogging and drills and strides beforehand (especially with changing layers and shoes). Started a bit slower and then the last few were nearer 2:03. A second or so off my last set of 600m from 6 weeks ago (conditions were colder and had a race Sunday so okay).

Running warm up/down 16:37 [2] 2.8 km (5:56 / km)
shoes: Brooks 14

Monday Nov 7, 2016 #

12 PM

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

Sunday Nov 6, 2016 #

10 AM

Running warm up/down 7:50 [2] 1.68 km (4:40 / km)
shoes: X-Talon 212 2016

Running a bit late, arrived at the start 30s before call up.

Orienteering race 1:40:24 [5] 17.53 km (5:44 / km)
shoes: X-Talon 212 2016

Southern Long Distance Champs, M21E, Fritham
12 PM

Running warm up/down 7:13 [2] 1.42 km (5:05 / km)
shoes: X-Talon 212 2016

Friday Nov 4, 2016 #

8 AM

Running 29:37 [3] 5.55 km (5:20 / km)
shoes: Brooks Vapor 2 2016

Short run into work
Up and over Toot Hill, down past the golf club.
5 PM

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

Cycle back via Lee Lane. First day needing the big front light.

Thursday Nov 3, 2016 #

7 AM

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

Cycle in via Lee Lane

Wednesday Nov 2, 2016 #

7 AM

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

Cycle in via Baddesley. Pretty cold!
5 PM

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

Cycle back via Lee Lane. The lights definitely gone since the clocks changed! Need to make sure my main headlight is ready and with me.

Yoga/Stretching/S&C 40:00 [1]

Stretching and some squats

Tuesday Nov 1, 2016 #

7 AM

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

Cycle in via Baddesley. Legs a little tired so will make sure I rest well this week.
12 PM

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

Cycle home via Lee Lane. Half day!
6 PM

Running warm up/down 16:01 [2] 2.93 km (5:28 / km)
shoes: Brooks Vapor 2 2016

7 PM

Running intervals 25:35 [5] 6.39 km (4:00 / km)
shoes: Brooks Vapor 2 2016

Reps: 5*1000m (200m) 3:35.6-3:38.4
Taper week before the Classic and intense afternoon so wasn't too worried about times or pushing it. Happy with the consistency!

Running 14:11 [2] 2.4 km (5:55 / km)
shoes: Brooks Vapor 2 2016

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