Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Yoga/Stretching/S&C	16	11:05:00
Cycling	21	8:28:24	103.64	(4:54)	166.8	(3:03)
Orienteering	5	5:27:07	27.59		44.4		355	22 /	57c	38%
Running	13	5:12:38	21.68		34.89		200
Total	48	30:13:09	152.91		246.09		555	22 /	57c	38%

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Friday Jan 30, 2015 #

Note
(rest day)

Was going to cycle but thought it'd be too icy. A number of people came off on Thursday

Thursday Jan 29, 2015 #

7 PM

Running warm up/down 10:00 [2]

Warm up jog with Tim around the edge of Fleming Park

Orienteering 58:53 [4] 11.0 km (5:21 / km)

SOC Wessex Night League at Fleming Park, 490 points, 2nd behind Tim.
Very poor start around the golf course, poor direction and almost missed a control. It was a bit icy and muddy so took it steady to avoid falling over. I wasn't sure whether I'd make it half way round so skipped one control, on hindsight with better conviction it was definitely doable.

8 PM

Running warm up/down 9:00 [2]

Cold warm down jog around the edge of Fleming Park. Calves now feeling tight!

Wednesday Jan 28, 2015 #

8 AM

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

Cycle into work via Baddesley. Bit wet and windy.

5 PM

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

Cycle back via Lee Lane. It was the first cycle back of 2015 in the light. Pushed the speed a bit

9 PM

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

Some stretching and core strength stuff.

Tuesday Jan 27, 2015 #

8 AM

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

Cycle to work via Lee Lane.

12 PM

Running 36:59 [3] 6.75 km (5:29 / km)

Lunch time run at work. New loop via Nursling church. Some bits were nice and muddy but the roads made my calves hurt!

5 PM

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

Cycle back via Baddesley. Legs a bit tired and some dodgey drivers out tonight!

Monday Jan 26, 2015 #

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga at work.

Sunday Jan 25, 2015 #

11 AM

Orienteering race 1:37:56 [4] *** 11.8 km (8:18 / km) +355m 7:13 / km
33c shoes: X-Talon 212 2014

Concorde Chase at Cold Ash, Black, 13/30, 8:20mins/km. Winner: 68:10.
I wasn't sure whether to run black or not, but felt okay in the end. I messed up the first control but otherwise happy with my nav (needs sharpening and more confidence). The terrain was tough, muddy with lots of brashings in places. Slow on the climbs but otherwise okay. I'm a bit achey now though!

Running warm up/down 6:00 [2]

Should've done more but was talking to people! Woops

1 min warm up
5 min cool down

Saturday Jan 24, 2015 #

6 PM

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

Bit of yoga, stretching and core strength work.

Friday Jan 23, 2015 #

6 PM

Running hills 44:05 [4] 4.5 mi (9:48 / mi)

Old Harriers hill loop continuous with jog recovery between hills.

2x Mandarin Chef, 2x Richmond lane, 2x Botley Road.

I wanted to see if I could still do hill reps. I felt pretty good actually, just calves a bit tight.

Thursday Jan 22, 2015 #

8 AM

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

Cycle into work via Lee Lane. Pretty cold again but choose my road bike. A few people had fallen off on the way in!

5 PM

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

Cycle home via North Baddesley. Legs felt pretty tired.

9 PM

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

Bit of stretching and core strength exercises.

Wednesday Jan 21, 2015 #

Note
(rest day)

Tuesday Jan 20, 2015 #

8 AM

Cycling 30:00 [3] 8.0 km (3:45 / km)

Cycle to work via Lee Lane. It was freezing cold but fortunately wore enough layers. Apparently about -3 so used my mountain bike to be a bit safer!

12 PM

Running 40:44 [2] 4.0 mi (10:11 / mi)

Club run at work. Handicap loop clockwise with a few times doubling back. Pace was very steady so my legs felt fine.

5 PM

Cycling 30:00 [3] 8.0 km (3:45 / km)

Cycle home via Lee Lane. It was fairly cold but not too bad. I think there were some flakes of snow! Legs and bike felt really sluggish and heavy.

Monday Jan 19, 2015 #

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga session at work. Felt fairly good but a bit tight after the weekend.

C • Track 2

Sunday Jan 18, 2015 #

11 AM

Running warm up/down 15:00 [2]
shoes: X-Talon 212 2014

Warm up jog to the start followed by some drills and sprints.

Orienteering race 1:02:55 [5] 9.3 km (6:46 / km)
shoes: X-Talon 212 2014

Busketts Lawn Level C Brown

12 PM

Running warm up/down 10:00 [2]
shoes: X-Talon 212 2014

Jog back to download as a cool down

Friday Jan 16, 2015 #

8 AM

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

Cycle to work via Lee Lane. Legs a bit tight so steady in.

4 PM

Cycling 20:00 [3] 7.0 km (2:51 / km)

Cycle from work to the Rapids

5 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga session at the Rapids. I felt pretty tired and achey after last night.

Cycling warm up/down 5:00 [2] 1.6 km (3:07 / km)

Cycle back from the Rapids. Took it pretty steady.

Thursday Jan 15, 2015 #

7 PM

Running warm up/down 9:18 [2]

Jog into town as a warm up. Had a bag which slowed me down

Orienteering 56:31 [5] * 12.3 km (4:36 / km)
spiked:22/24c

Wessex Night League score in Romsey
Start from the Old House at Home. I wasn't sure how fast I was feeling so didn't aim for all of them to start with, quarter of the way round realised they were easily do able. I had to run back in to get one control which I should have got earlier, really sloppy route choice and execution to it. I managed to clear up with a few minutes to spare.

Running warm up/down 11:00 [3]

Cool down jog around town

Wednesday Jan 14, 2015 #

8 AM

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

Cycle to work via Lee Lane. Pretty cold and miserable, thought it was the worst commute yet!

5 PM

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

Cycle back via Lee Lane. Even wetter and more miserable!

Tuesday Jan 13, 2015 #

8 AM

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

Cycle to work via Lee Lane

4 PM

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

Cycle back via Baddesley. A bit faster as another OS guy was 50m in front of me!

9 PM

Yoga/Stretching/S&C 50:00 [2]

Stretching in front of the TV. I'm getting better at stretching regularly, though I still feel tight!

Monday Jan 12, 2015 #

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga at work. Got a sore throat so a bit harder than usual

Sunday Jan 11, 2015 #

8 AM

Running (Trail) 54:57 [4] 7.6 km (7:14 / km) +200m 6:23 / km

Run on the outskirts of Bath near South Stoke. Dropped down to the river, couldn't find my memorised route, headed back up through the village and down to the river again then back up! Pretty slow at times exploring and slow on the hills.

Friday Jan 9, 2015 #

8 AM

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

Cycle to work via Lee Lane.

5 PM

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

Cycle back via Lee Lane.

Thursday Jan 8, 2015 #

8 AM

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

Cycle to work via North Baddesley. Fairly heavy rain but enjoyed it.

5 PM

Cycling 37:24 [3] 14.2 km (2:38 / km)

Cycle back from work via Lee Lane and then a quick loop around Romsey (town centre, Fishlake Meadows, Richmond Lane, Halterworth).

9 PM

Yoga/Stretching/S&C 35:00 [2]

Gentle stretching in front of the TV.

Wednesday Jan 7, 2015 #

5 PM

Running 35:35 [3] 6.86 km (5:11 / km)

Steady run around Romsey. Calves a bit tight.

9 PM

Yoga/Stretching/S&C 30:00 [2]

Stretching

Tuesday Jan 6, 2015 #

7 AM

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

Cycle to work via Lee Lane. Dark and a bit miserable, enjoyed it though!

12 PM

Yoga/Stretching/S&C 30:00 [3]

Core stability class at work. Free taster! Too expensive at £10 for 30 mins so won't do it again!
Various exercises like plank, legs in the air, standing one leg and lunges.

5 PM

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

Cycle back via Baddesley. Legs felt great and pace felt good.

Monday Jan 5, 2015 #

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga at work, always feel better for it.

Sunday Jan 4, 2015 #

12 PM

Yoga/Stretching/S&C 30:00 [3]

Some stretching

Saturday Jan 3, 2015 #

10 AM

Yoga/Stretching/S&C 10:00 [2]

Small bit of stretching

Friday Jan 2, 2015 #

12 PM

Running warm up/down 15:00 [3]
shoes: X-Talon 212 2014

Warm up jog around Ashurst campsite and the woods around it.

10 mins run
5 mins drills and sprints

Yoga/Stretching/S&C warm up/down 5:00 [2]

Dynamic stretching to warm up

Orienteering 50:52 [3]
shoes: X-Talon 212 2014

CSC heat 2014 Ashurst and Matley Blue Men. Winner: 37:24.
Navigated pretty well, wasn't 100% but was trying to push the speed through the terrain in places. Good to be out orienteering.

1 PM

Running warm up/down 15:00 [2]
shoes: X-Talon 212 2014

Cool down jog around the campsite and woods, pretty steady

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