Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 31 days ending Jan 31, 2016:

activity

time

miles

Running

16:27:36

115.04

(8:35)

185.14

(5:20)

Yoga/Stretching/S&C

11:10:00

Orienteering

8:05:14

48.14

(10:05)

77.48

(6:16)

Cycling

6:42:00

85.75

(4:41)

138.0

(2:55)

Total

42:24:50

248.93

400.62

2:19

0:00

» now

Sunday Jan 31, 2016 #

9 AM

Running 5:00 [2] 0.8 km (6:15 / km)
shoes: X-Talon 212 2015

Warm up jog to the start. Bus driver got lost so literally had time to get ready, jog to the start and go to the loo. Not ideal prep!

Orienteering race 2:14:43 [5] 18.0 km (7:29 / km)
shoes: X-Talon 212 2015

LIOM Long distance, 44/48
Cool forested sand dunes. Energy sapping sand, good first 1/3 then hit the wall hard 2/3 the way round. Struggling to run and think clearly! Didn't eat enough before and struggling in the heat.

Saturday Jan 30, 2016 #

10 AM

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Brooks Vapor 2 2015

Approximately. Did some drills and strides in quarantine then cool down jog. Too hilly to go exploring.

Orienteering race 19:45 [5] 3.0 km (6:35 / km)
shoes: Brooks Vapor 2 2015

LIOM Sprint Alfama, 30/52
Really complicated narrow streets, struggled to read the map and steady in touch. Hills were tough. Good fun!

2 PM

Running warm up/down 9:42 [2] 1.6 km (6:04 / km)
shoes: Brooks Vapor 2 2015

Orienteering race 34:37 [5] 7.28 km (4:45 / km)
shoes: Brooks Vapor 2 2015

LIOM Middle distance
Really fun park area, some urban and then back in the park. Legs a bit achey but good fun.

3 PM

Running warm up/down 19:36 [2] 3.22 km (6:05 / km)
shoes: Brooks Vapor 2 2015

Longer cool down jog, tried to run around the school but ended up being further than expected.

Friday Jan 29, 2016 #

Event: Lisbon International Orienteering Meeting

3 PM

Running warm up/down 16:39 [2] 3.22 km (5:10 / km)
shoes: Brooks Vapor 2 2015

Warm up before the model event

Orienteering 29:11 [3] 4.7 km (6:13 / km)
shoes: Brooks Vapor 2 2015

Model event
Found the hills tough so stopped to take some pics!

4 PM

Running warm up/down 10:23 [2] 1.77 km (5:52 / km)
shoes: Brooks Vapor 2 2015

Dodging the tourists

5 PM

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

Thursday Jan 28, 2016 #

7 AM

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

Cycle in via Baddesley. Unexpectedly cold.

4 PM

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

Cycle back via town to collect travel money.

Wednesday Jan 27, 2016 #

7 AM

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

Morning stretch and leg strength exercises (10kg)

6 PM

Cycling (Track) 30:00 [2] 10.0 km (3:00 / km)

Track cycling at Calshot with the work cycling club. Distance and time a rough guess. Started steady and low down, gradually building up speed and confidence.

Tuesday Jan 26, 2016 #

7 AM

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

Cycle in via Baddesley. Pretty early!

4 PM

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

Cycle back via Baddesley. Pretty windy and unstable

7 PM

Running warm up/down 16:20 [2] 2.76 km (5:55 / km)
shoes: Brooks Vapor 2 2015

Jog to Jon's, warm up and drills. Got a bit colder after waiting for session to start.

Running intervals 26:00 [4] 6.3 km (4:08 / km)
shoes: Brooks Vapor 2 2015

5x 700m and 300m off 100 jog. 2:38 and 66 average. Really rainy and windy so hard to keep an even pace. Enjoyed it though. Didn't feel like I was pushing too hard.

Running warm up/down 16:45 [2] 3.0 km (5:35 / km)
shoes: Brooks Vapor 2 2015

Cool down laps and jog home

8 PM

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

Stretch waiting for tea to cook

Monday Jan 25, 2016 #

12 PM

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

Work class, definitely helped loosen up

Sunday Jan 24, 2016 #

9 AM

Running warm up/down 23:11 [2] 4.03 km (5:45 / km)
shoes: Brooks Racer ST5

Jog down to Broadlands, warm up lap and some drills/strides.

10 AM

Running race 29:14 [5] 7.9 km (3:42 / km)
shoes: Brooks Racer ST5

Romsey 5, 25th
First time running my 'home' race. Was aiming and hoping for sub 30 and just tried to keep pushing it. Ideal day for it, weather good, flat course and good support. Really pleased to beat my target by a fair way :) Legs really ache now though!

Running warm up/down 20:17 [2] 3.27 km (6:12 / km)
shoes: Brooks Racer ST5

One lap of Broadlands at a good pace, then slow back home.

Saturday Jan 23, 2016 #

10 AM

Running 35:43 [3] 6.43 km (5:33 / km)

Easy jog around town to test out my new shoes. Felt okay

11 AM

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

Cool down stretches
10 mins rolling, not logged

Friday Jan 22, 2016 #

7 AM

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

Cycle in via Baddesley

5 PM

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

Cycle back via Lee Lane

7 PM

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

Yoga session, listening to a Youtube video. A bit fast in places but otherwise a good loosener.

Thursday Jan 21, 2016 #

7 AM

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

Cycle into work via Baddesley

4 PM

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

Cycle home via Lee Lane

6 PM

Running warm up/down 22:03 [2] 3.22 km (6:51 / km)
shoes: Brooks Vapor 2 2015

Warm up jog to Jon's, around the Sports Centre and some drills/strides

7 PM

Running hills 17:09 [4] 3.29 km (5:13 / km)
shoes: Brooks Vapor 2 2015

Pub Hills, was aiming for 15 mins but fancied one more (9 reps total). Legs felt good.

Running warm up/down 20:09 [2] 3.22 km (6:15 / km)
shoes: Brooks Vapor 2 2015

Sports centre cool down and a jog home

Wednesday Jan 20, 2016 #

2 PM

Running warm up/down 10:10 [2] 1.61 km (6:19 / km)
shoes: X-Talon 212 2015

Warm up jog and drills

Orienteering race 54:08 [4] 9.43 km (5:44 / km)
shoes: X-Talon 212 2015

MLS Dibden, Brown
Great day to be out! Afternoon off work for it and definitely worth it. Took it pretty steady and trying to use the compass properly (maybe a bit slow setting it, need more practice). Legs felt okay except some tightness in my right achilles. Don't think I made any major errors.

Running warm up/down 9:33 [2] 1.61 km (5:56 / km)
shoes: X-Talon 212 2015

3 PM

Orienteering 1:01:02 [2] 8.85 km (6:54 / km)
shoes: X-Talon 212 2015

Control collecting

Tuesday Jan 19, 2016 #

7 AM

Yoga/Stretching/S&C 15:00 [1]

Single leg strength and stretch

7 PM

Yoga/Stretching/S&C 15:00 [1]

Had hoped to get a run in but was working away

Monday Jan 18, 2016 #

12 PM

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

Sunday Jan 17, 2016 #

12 PM

Running warm up/down 9:07 [2] 1.0 mi (9:07 / mi)
shoes: X-Talon 212 2015

Jog to the start and some drills

Orienteering race 1:06:55 [4] 10.5 km (6:22 / km)
shoes: X-Talon 212 2015

Busketts Lawn, Brown, 7/31, +12mins

1 PM

Running warm up/down 8:43 [2] 1.0 mi (8:43 / mi)
shoes: X-Talon 212 2015

Jog back to the download

3 PM

Orienteering 37:31 [3] 5.6 km (6:42 / km)
shoes: X-Talon 212 2015

Control collecting, still didn't quite nail the nav. Forest was really quiet

Saturday Jan 16, 2016 #

9 AM

Running warm up/down 5:58 [2] 1.12 km (5:20 / km)
shoes: X-Talon 212 2015

Warm up jog

Running tempo 20:39 [5] 5.07 km (4:04 / km)
shoes: X-Talon 212 2015

Eastleigh Parkrun, 8th
Tried to get faster each lap (in my head, something like 8-7-6min/mile) to practice not setting off so quick/getting carried away. Hard to run so slow with other people around. Did 6:55, 6:31, 6:21. The ground was frozen so far quicker than 2 weeks ago.

Running 15:18 [2] 2.66 km (5:45 / km)
shoes: X-Talon 212 2015

Cool down lap of Fleming Park, pretty steady.

Friday Jan 15, 2016 #

7 AM

Running 44:05 [3] 8.31 km (5:18 / km)
shoes: Brooks 14

Run into work via Baddesley. A bit cold but a lovely morning.

Thursday Jan 14, 2016 #

7 AM

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

Cycle into work via Baddesley. Very slow on the Four Horseshoes path

5 PM

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

Cycle back via Lee Lane

6 PM

Yoga/Stretching/S&C 15:00 [1]

7 PM

Running warm up/down 7:33 [2] 1.28 km (5:54 / km)
shoes: Brooks Vapor 2 2015

Warm up jog

Orienteering race 47:22 [4] 10.12 km (4:41 / km)
shoes: Brooks Vapor 2 2015

WSX Night League, Eastleigh, 1st!
Boom first Night League win. Planned to complete all the controls, ran well and only made a few hesitation/slight wrong turning issues <1min error. Couldn't have orienteered much better (steady and in control for the difficult bits). Cleared up with over 12 mins left.
Good fun linking the Fleming Park and Lakeside maps with some intricate urban areas in between.

8 PM

Running warm up/down 17:51 [2] 3.45 km (5:10 / km)
shoes: Brooks Vapor 2 2015

Cool down jog, trying to stay warm outside and collecting a couple of controls.

Wednesday Jan 13, 2016 #

7 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 Lee Lane. Legs felt good.

Tuesday Jan 12, 2016 #

7 AM

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

Morning leg strength and stretch

5 PM

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

Squats and strength stuff at the Physio. Made me tired so logging

7 PM

Running warm up/down 13:54 [2] 2.54 km (5:28 / km)
shoes: Brooks Vapor 2 2015

Warm up laps and drills

Running intervals 34:11 [4] 6.82 km (5:01 / km)
shoes: Brooks Vapor 2 2015

14x400m (60s) 1:24-26
Felt pretty good and could have gone faster. Wasn't pushing too hard after the Hampshire Champs. Wanted a consistent good pace.

Running warm up/down 17:39 [2] 3.22 km (5:29 / km)
shoes: Brooks Vapor 2 2015

Cool down jog. Felt okay till I ran with my bag!

Monday Jan 11, 2016 #

12 PM

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

Sunday Jan 10, 2016 #

10 AM

Running 44:12 [3] 8.05 km (5:29 / km)
shoes: Brooks Vapor 2 2015

Run in the sun
Baddesley Common to Ampfield then home. Legs tired after yesterday but good to get out.

11 AM

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

Stretch and single leg stuff

Saturday Jan 9, 2016 #

10 AM

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

2 PM

Running warm up/down 14:41 [2] 2.05 km (7:10 / km)

Warm up jog and some drills

Running race 50:45 [5] 11.09 km (4:35 / km)
shoes: Brooks Mach 17

Hampshire X-Country Champs, 64/168
Tough course, muddy in places, gravely paths in others. First race in my new spikes, they were okay but hurt my feet a bit on the paths. Wanted more energy 2nd lap. Happy with result (in top half, almost top third). Good fun

Running warm up/down 8:23 [2] 1.23 km (6:49 / km)

Thursday Jan 7, 2016 #

8 AM

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

Cycle into work via Baddesley

5 PM

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

Cycle back via Lee Lane. Easier with full tires!

6 PM

Running 40:27 [3] 6.44 km (6:17 / km)
shoes: Brooks Mach 17

Run to Mountbatten to test out my new spikes. Some sprints and jog around the field.

8 PM

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

Stretching and leg strength work

Wednesday Jan 6, 2016 #

8 AM

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

12 PM

Running 51:10 [3] 10.3 km (4:58 / km)
shoes: Brooks 14

Steady Toot Hill loop with James. Probably a bit faster than I wanted.

Tuesday Jan 5, 2016 #

7 AM

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

Cycle into work via Baddesley. First of 2016!

4 PM

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

Cycle back via Lee Lane. Sociable ride with two guys

7 PM

Running warm up/down 11:31 [2] 2.09 km (5:31 / km)
shoes: Brooks Vapor 2 2015

Jog to the track, a few laps and some drills/strides

Running intervals 32:07 [4] 7.0 km (4:35 / km)
shoes: Brooks Vapor 2 2015

16x300, 63-67s, 100m jog recovery (50-50s)
Took it a bit easier in preparation for the Hampshire Champs, was trying to hit 65s per rep but found it really difficult pacing by myself. Legs had a few bits of tightness but felt okay.

Running warm up/down 13:22 [2] 2.51 km (5:20 / km)
shoes: Brooks Vapor 2 2015

Cool down laps of the track

Monday Jan 4, 2016 #

12 PM

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

Sunday Jan 3, 2016 #

9 AM

Running long 1:25:08 [3] 14.49 km (5:53 / km)
shoes: Brooks Vapor 2 2015

Straight mile and Green Lane loop with Jess and Jon and then an extra 3 with Michael. Cold, wet and miserable. Struggled on the slower 5 theb felt okay to the end. Should've worn a coat.

10 PM

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

Stretching and single leg

Saturday Jan 2, 2016 #

9 AM

Running warm up/down 8:04 [2] 1.32 km (6:07 / km)
shoes: X-Talon 212 2015

Running race 21:38 [5] 5.11 km (4:14 / km)
shoes: X-Talon 212 2015

Eastleigh Parkrun
Original plan was to start steady and speed up each lap. Very muddy and miserable weather, got carried away at the start but managed to run a pretty consistent place. Good little race with Pete, thought if I could beat him up the 3rd hill that'd be enough.

Running warm up/down 19:51 [2] 3.24 km (6:08 / km)
shoes: X-Talon 212 2015

11 AM

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

Friday Jan 1, 2016 #

10 AM

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

2 PM

Running long 1:13:25 [3] 13.68 km (5:22 / km)
shoes: Brooks Vapor 2 2015

Rub from Mottisfont, down the Test Way, Squabb Wood, loop around Tadburn to Home. Very muddy in places.

« Earlier | Later »