Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 31 days ending Dec 31, 2015:

activity

time

miles

Running

16:01:21

110.18

(8:44)

177.32

(5:25)

650

Yoga/Stretching/S&C

9:15:00

Cycling

5:26:00

69.59

(4:41)

112.0

(2:55)

Orienteering

4:30:47

29.73

(9:07)

47.84

(5:40)

Total

35:13:08

209.5

337.16

650

averages - weight:75.3kg

2:19

0:00

» now

Thursday Dec 31, 2015 #

10 AM

Running warm up/down 12:17 [2] 2.13 km (5:46 / km)
shoes: Brooks Vapor 2 2015

Warm up run from the Sports Centre to Lordswood

Running hills 20:15 [4] 4.75 km (4:16 / km)
shoes: Brooks Vapor 2 2015

20 mins of hills from a crossroad in the woods. 3 x 2 long ish hills with a continuous recovery. Feeling it in my legs after my holiday runs

Running intervals 7:17 [5] 1.27 km (5:44 / km)
shoes: Brooks Vapor 2 2015

7 mins of sprints, variable distance, out and back to Pete in a pair. Some of the time is recovery

11 AM

Running warm up/down 18:26 [2] 3.22 km (5:43 / km)
shoes: Brooks Vapor 2 2015

Cool down back to the sports centre and one lap

Wednesday Dec 30, 2015 #

7 AM

Running 1:00:18 [3] 9.82 km (6:08 / km) +150m 5:42 / km
shoes: Roclite 315

Holiday run from Colyton. First run in ages starting in low light. Along river, up a big ish hill and then down.

7 PM

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

Tuesday Dec 29, 2015 #

11 AM

Running long 1:29:09 [3] 13.69 km (6:31 / km) +500m 5:30 / km
shoes: Roclite 315

Coastal run from Lyme Regis to Seatown.
A few stops to admire the view and recover from the hills. Great weather and a great run. Always good to get funny looks off the walkers!

Monday Dec 28, 2015 #

9 AM

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

Stretching and some leg strength stuff

Sunday Dec 27, 2015 #

11 AM

Running warm up/down 8:10 [2] 1.33 km (6:08 / km)
shoes: X-Talon 212 2014

Warm up to the top of the hill

Running hills 7:13 [5] 1.31 km (5:31 / km)
shoes: X-Talon 212 2014

Moyles Court/Rockfood Common sand dune session
Continous 3 reps in the sand (getter steeper/longer) and 3 reps on the ridge (getting longer). Pete the Coach: 'training leg speed and mental toughness before the Hampshire Champs'!

Running tempo 23:19 [4] 5.2 km (4:29 / km)
shoes: X-Talon 212 2014

Tempo session on the top
4x5mins with 60s recovery
First half along the ridge and then back down in the wet flat bit.

Running warm up/down 9:22 [2] 1.35 km (6:56 / km)
shoes: X-Talon 212 2014

10 PM

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

Single leg strength and stretch

Saturday Dec 26, 2015 #

11 AM

Running warm up/down 9:04 [2] 1.72 km (5:16 / km)
shoes: X-Talon 212 2015

Warm up with Tim. Spotted the bonus Xmas tree!

Orienteering race 59:36 [4] 10.35 km (5:46 / km)
shoes: X-Talon 212 2015

Boxing Day Canter, 60 min score, 570pts/700, 7th
Only managed two of the 4 bonus (decided against doing map memory and didn't see the fairies). Had a terrible time in the gridded path network, running all over the place! Definitely could've got more points if I'd orienteered better for the first 20 mins. Score events seem to make you forget orienteering and run faster...

12 PM

Running warm up/down 9:15 [2] 1.76 km (5:15 / km)
shoes: X-Talon 212 2015

Cool down jog

Friday Dec 25, 2015 #

9 AM

Running warm up/down 4:18 [2] 0.83 km (5:11 / km)
shoes: Brooks Vapor 2 2015

Running a bit late so short

Running tempo 20:52 [4] 5.0 km (4:10 / km)
shoes: Brooks Vapor 2 2015

Christmas Day Parkrun at Southampton Common
Ran most of the way with Mark, at a pace just slow enough for a bit of chat. Good fun

Running warm up/down 17:54 [2] 3.22 km (5:34 / km)
shoes: Brooks Vapor 2 2015

Good cool down

Thursday Dec 24, 2015 #

9 AM

Running long 1:44:59 [3] 19.32 km (5:26 / km)
shoes: Brooks Vapor 2 2015

Christmas Eve Long Run
Cool route from home, over Baddesley Common to Ampfield, through the wood towards Braishfield, Belbins along the Canal then home. Significant proportion offroad and very muddy!

Wednesday Dec 23, 2015 #

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

Tuesday Dec 22, 2015 #

Note
weight:75.3kg

Pre-Christmas weigh in

9 AM

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

Leg strength and stretch

7 PM

Running warm up/down 14:22 [2] 2.64 km (5:27 / km)
shoes: Brooks Vapor 2 2015

Warm up to the Tilts, one lap and some on the track.

Running intervals 22:48 [4] 5.16 km (4:25 / km)
shoes: Brooks Vapor 2 2015

Track: 12x300m, 100m recovery, ~62/3s.
Weather was pretty miserable, driving wind and rain. Recovery on the straight into the wind.

Running warm up/down 11:52 [2] 2.19 km (5:25 / km)
shoes: Brooks Vapor 2 2015

Cool down around the track

Monday Dec 21, 2015 #

9 AM

Running 55:48 [3] 9.65 km (5:47 / km)
shoes: Brooks Vapor 2 2015

Baddesley boardwalk. Steady pace, muddier than I thought.

Sunday Dec 20, 2015 #

11 AM

Running warm up/down 13:42 [2] 2.2 km (6:14 / km)
shoes: X-Talon 212 2015

Warm up jog and drills

Orienteering race 1:19:22 [5] 13.35 km (5:57 / km)
shoes: X-Talon 212 2015

SN Trophy, Ash Ranges, Black

12 PM

Running 10:36 [2] 1.77 km (5:59 / km)
shoes: X-Talon 212 2015

Saturday Dec 19, 2015 #

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

Leg strength and a stretch

Friday Dec 18, 2015 #

7 AM

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

10 mins of yoga and 10 of single leg strength

Thursday Dec 17, 2015 #

8 AM

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

Cycle in via Lee Lane

12 PM

Running 28:21 [3] 5.7 km (4:58 / km)
shoes: Brooks 14

Christmas Handicap AC

Running warm up/down 4:15 [1] 0.8 km (5:19 / km)

Warm up jog and drills

5 PM

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

Cycle back via Baddesley

7 PM

Orienteering 1:00:28 [4] 12.71 km (4:45 / km)
shoes: Brooks Vapor 2 2015

Street O from Waterloo Arms
Thought I could visit them all, definitely couldn't! A bit sloppy in places, ran past the road a few times (maybe due to the way roads are mapped). Ran a pretty good pace

Wednesday Dec 16, 2015 #

8 AM

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

Cycle in via Baddesley

5 PM

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

Cycle back via Baddesley. Felt pretty good

Tuesday Dec 15, 2015 #

Note
(sick)

Cold built up over the last couple of days. Decided agaisnt the track and cycling in the rain.

Monday Dec 14, 2015 #

12 PM

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

Lunchtime yoga

Sunday Dec 13, 2015 #

9 AM

Running warm up/down 8:50 [2] 1.0 mi (8:50 / mi)
shoes: X-Talon 212 2015

Warm up jog

Running race 31:54 [5] 7.7 km (4:09 / km)
shoes: X-Talon 212 2015

CC6 Janesmoor Pond, 11th
Was aiming to enjoy a run in the Forest but ended up racing! May still be starting too fast but feel you have to when it's flat and quick running. Took 2 people on the flat track run on Fritham Plain and held on till the end. The final muddy hill was tough but fun! Feeling like a runner again.

10 AM

Running warm up/down 10:20 [2] 1.75 km (5:54 / km)
shoes: X-Talon 212 2015

Cool down jog. Hung around a bit before cooling down.

Saturday Dec 12, 2015 #

9 AM

Running warm up/down 14:20 [2] 2.5 km (5:44 / km)
shoes: Brooks Vapor 2 2015

Warm up run

Running race 19:08 [5] 5.0 km (3:50 / km)
shoes: Brooks Vapor 2 2015

Southampton Parkrun, 24th
A group of SOC guys were out. Wanted to run a good pace but not give 100% or to clock watch too much. Happy to run a solid time after a decent week of training. Definitely can go sub 19 at some point soon.

10 AM

Running 28:00 [3] 5.0 km (5:36 / km)
shoes: Brooks Vapor 2 2015

Cool down run around the Common. Legs felt okay

Friday Dec 11, 2015 #

7 AM

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

Cycle in via Baddesley

5 PM

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

Cycle home via Baddesley

6 PM

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

Leg strength and stretching

Thursday Dec 10, 2015 #

7 PM

Running warm up/down 14:17 [2] 2.6 km (5:30 / km)
shoes: Brooks Vapor 2 2015

Warm up around the Sports Centre

Running hills 19:47 [5] 3.9 km (5:04 / km)
shoes: Brooks Vapor 2 2015

Pub Hills , 20 mins, 11 reps
Once again only fancied 15 mins but managed 20. Need to motivate myself more for these sessions. Glad I got out though.

Running warm up/down 18:09 [2] 3.2 km (5:40 / km)
shoes: Brooks Vapor 2 2015

Cool down jog, two and a bit laps

Wednesday Dec 9, 2015 #

7 AM

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

Cycle in via Lee Lane. Bloody freezing

12 PM

Running 51:22 [3] 9.0 km (5:42 / km)
shoes: Brooks 14

Lunch run with Mark and Matt. Up to Lordswood, explore and play in the mud! Road sections at a good pace. Lovely day and good fun.

5 PM

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

Cycle back via Baddesley.

Tuesday Dec 8, 2015 #

7 AM

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

Cycle in via Lee Lane

5 PM

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

Cycle back with Adrian

6 PM

Running 27:28 [2] 3.0 mi (9:09 / mi)
shoes: Brooks Vapor 2 2015

Loop around the block

9 PM

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

Stretching and single leg strength

Monday Dec 7, 2015 #

12 PM

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

Sunday Dec 6, 2015 #

12 PM

Running 6:50 [2] 1.28 km (5:20 / km)
shoes: X-Talon 212 2015

Warm up jog

Orienteering race 57:00 [4] 9.23 km (6:11 / km)
shoes: X-Talon 212 2015

SOC Level C, King's Garn Gutter, Brown

2 PM

Orienteering 14:21 [2] 2.2 km (6:31 / km)
shoes: X-Talon 212 2015

Control collecting

9 PM

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

Evening stretch and single leg stuff

Saturday Dec 5, 2015 #

Yoga/Stretching/S&C 50:00 [1]

Leg strength, some core and stretching

Friday Dec 4, 2015 #

4 PM

Running 44:52 [3] 8.05 km (5:34 / km)
shoes: Brooks Vapor 2 2015

Steady run, along Canal up to Abbotswood then home

Thursday Dec 3, 2015 #

7 AM

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

Morning leg strength

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

Cycle into work via Lee Lane

4 PM

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

Cycle back via Baddesley

7 PM

Running warm up/down 14:46 [2] 2.43 km (6:05 / km)
shoes: Brooks Vapor 2 2015

Run to Jon's and then to the hills

Running hills 20:03 [5] 3.93 km (5:06 / km)
shoes: Brooks Vapor 2 2015

Ridgemount hills, 2 x full 3 + 1 extra in 20 mins
Forgot how steep and tough they were. Managed to keep on my toes and driving most reps. Calves felt fine.

Running warm up/down 12:35 [2] 1.91 km (6:35 / km)
shoes: Brooks Vapor 2 2015

Jog back to the car

Tuesday Dec 1, 2015 #

7 AM

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

Cycle in via Lee Lane

12 PM

Running 34:48 [3] 6.6 km (5:16 / km)
shoes: Brooks 14

Lunchtime run with Mike. Test Way and Lee church from work. Fairly good pace

5 PM

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

Cycle back via Lee Lane with Adrian. Fast up Botley hill

10 PM

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

Finally got round to the evenings stretching and leg strength work

« Earlier | Later »