Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m
	Running	26	16:52:59	119.66		192.58		200
	Yoga/Stretching/S&C	18	10:20:00
	Cycling	24	9:47:46	126.14	(4:40)	203.0	(2:54)
	Orienteering	3	1:49:47	10.58	(10:23)	17.02	(6:27)
	Cross Training	1	30:00
	Total	69	39:20:32	256.38		412.6		200
averages - weight:70.8kg

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Tuesday May 31, 2016 #

7 AM

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

Cycle in via Baddesley. Legs feeling good

5 PM

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

Cycle back via Baddesley. Wet and windy!

6 PM

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

Stretching, core work and leg strength
Day 11 of the 30 day challenge + extra squats and deadlifts. Need more weight! Pretty decent workout

Monday May 30, 2016 #

10 AM

Note

10 mile walk with the walk group in the Forest. I was leading which meant I couldn't enjoy it as much!

Sunday May 29, 2016 #

8 AM

Cross Training (Swimming ) 30:00 [2]

20 lengths at the Rapids, basically all front crawl.
Quite a humbling experience, definitely not that good at swimming. Improved though!

9 PM

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

Evening stretch, loosening up my shoulders, arms, hips and hamstrings. Just managed to touch my toes on a forward bend!

Saturday May 28, 2016 #

8 AM

Running long 2:00:24 [3] 24.14 km (4:59 / km) +200m 4:47 / km
shoes: Brooks Vapor 2 2015

Long run from home to Farley Mount
Up Green Lane, Ampfield Woods, Farley church and then up to Farley Mount. Effectively all up hill the first half (exactly 7.5 mile). Ampfield wood was annoying muddy. Right foot and left calf hurting towards the end. Pretty consistent pace (bar the hills and muddy sections) Splits: 71:59 to top then 58:25 back. Had thought I would be a bit quicker on the descent.

11 AM

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

A bit of a stretch

4 PM

Note

Cleaning car, bile and shoes + cutting the hedge. Got the arms sching a bit

Friday May 27, 2016 #

Note
weight:70.8kg

7 AM

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

Squats, dead lift and single leg work.

12 PM

Note

First volleyball match of the summer!

6 PM

Running 45:19 [3] 8.86 km (5:07 / km)
shoes: Brooks Vapor 2 2015

Canal path and Abbotswood loop
Started at 8:30 pace then comfortably dripped it to 8:00. Felt fairly comfortable and good pace ticking over. Last half mile chilled around the park. Long run tomorrow!

8 PM

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

Evening stretch

Thursday May 26, 2016 #

8 AM

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

Cycle in via Lee Lane

6 PM

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

Cycle home via Baddesley. Nice evening

7 PM

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

Stretching in the garden. Ran out of time to do strength work

Wednesday May 25, 2016 #

7 AM

Running 38:20 [3] 7.19 km (5:20 / km)
shoes: Brooks Vapor 2 2015

Run into work from Lee Lane, up Toot Hill and then diwn through the woods. Didn't really know the way through the woods so went a bit wrong.

6 PM

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

Cycle home via Lee Lane

9 PM

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

Evening stretch

Tuesday May 24, 2016 #

7 AM

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

Cycle in via Lee Lane

6 PM

Running warm up/down 15:00 [1]
shoes: Brooks Vapor 2 2015

Hurdle drills, ladders and normal drills

Running warm up/down 22:08 [2] 4.22 km (5:15 / km)
shoes: Brooks Vapor 2 2015

Jog to Rownhams and two laps of the track

7 PM

Running intervals 16:24 [5] 4.08 km (4:01 / km)
shoes: Brooks Vapor 2 2015

Track: 400 600 800 600 400 [200m] 78s per lap average
Consistent but had hoped to be faster (aim was 72-75), starting to feel like I'm good at stepping up at races but not so fast in training. Legs may be a bit tired, covered a lot of ground on Sunday. Most of it running solo

Running warm up/down 22:22 [2] 4.02 km (5:34 / km)
shoes: Brooks Vapor 2 2015

Big lap of the track then some on the way home

Monday May 23, 2016 #

7 AM

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

Cycle in via Baddesley. Legs feeling pretty good!

12 PM

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

Lunchtime yoga, such a good relaxation at the end. Felt amazing after

5 PM

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

Cycle home via Lee Lane

Sunday May 22, 2016 #

8 AM

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

Morning stretch, had loads of time then I didn't.

10 AM

Note

14 mile walk to Rockbourne from Godshill wood. Legs feeling tired near the end. Got soaked at lunch time.

4 PM

Running 1:01:39 [3] 11.27 km (5:28 / km)
shoes: X-Talon 212 2015

New Forest run from Godshill
Started a bit fast, loving life and feeling good. Saw loads of deer and Ponies. Was aiming for 6 miles but got slightly carried away and ran too far. Great exploring and running, lots off road and taking in some hills.
4th Forest run this week!

Saturday May 21, 2016 #

11 AM

Running warm up/down 15:02 [2] 2.56 km (5:52 / km)
shoes: X-Talon 212 2015

Warm up jog around the school field and some drills. Watch had updated itself to KM's which confused me.

Orienteering race 28:27 [4] 5.4 km (5:16 / km)
shoes: X-Talon 212 2015

SOC Summer Series - Stoke Park Woods 2nd
The close fight with Dave Currie continues, this time he beat me by 15s! Made a couple of mistakes in the forest (one poor route choice running straight and one couldn't see the control in the green). Pretty simple navigation, not a huge amount of route choice in the urban area. Pretty good tempo, would like a bit more flow through the controls.

12 PM

Running warm up/down 20:16 [2] 3.24 km (6:15 / km)
shoes: X-Talon 212 2015

Cool down with Mark in the forest

Friday May 20, 2016 #

5 PM

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

Cycle home via Lee Lane

6 PM

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

Stretching and repeat of day 10. Pretty tough going on the legs.

Thursday May 19, 2016 #

8 AM

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

Cycle in via Lee Lane. A bit later this morning, need to get to bed earlier tonight.

6 PM

Running 43:50 [3] 8.0 km (5:29 / km)
shoes: Brooks 14

Jog to meeting point, 3x600m off 1min 2:20-2:24 on the grass then cool down. Legs had felt pretty good all day but did not feel so happy running. Will take it easy after 3 races in 5 days.

10 PM

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

Wednesday May 18, 2016 #

7 AM

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

Cycle in via Baddesley. Mainly on the roads so a bit faster

5 PM

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

Cycle home via Lee Lane.

7 PM

Running warm up/down 9:43 [2] 1.84 km (5:17 / km)
shoes: X-Talon 212 2015

Warm up jog and some drills/strides. Would've liked a bit longer

Running race 29:32 [5] 7.56 km (3:54 / km)
shoes: X-Talon 212 2015

RR10 Wilverley - 12th
Meant to take it slower, but knew that wouldn't happen. Rapidly flat fast start, then had a good race with Steve and Mark. I didn't want Mark to beat me, so pushed on on the hills and muddy sections. Great fun race.

8 PM

Running warm up/down 14:20 [2] 2.59 km (5:32 / km)
shoes: X-Talon 212 2015

Cool down jog. Just finished off as the rain began.

Tuesday May 17, 2016 #

8 AM

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

Cycle in via Lee Lane. Got cut up by an overtaking lorry driver, I shouted at him so he stopped and got out to have a go at me. Close call :/

5 PM

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

Cycle home via Lee Lane. This time getting harassed by a tiny dog!

7 PM

Running (Terrain) 55:41 [3] 9.3 km (5:59 / km)
shoes: X-Talon 212 2015

Tuesday forest run with Dave and Ian from the Knightwood Oak
Lots of it off road and exploring the woods. Good training

Monday May 16, 2016 #

12 PM

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

Sunday May 15, 2016 #

3 PM

Yoga/Stretching/S&C 25:00 [1]

Stretching and loosening up before the race. Maybe a bit too hot

4 PM

Running warm up/down 14:30 [2] 2.4 km (6:02 / km)
shoes: Brooks Vapor 2 2015

Warm up jog, drills on the grass and some strides (rough time/distance added up for the drills). Trying not to get psyched out by the fast boys!

Running race 4:36 [5] 1.5 km (3:04 / km)
shoes: Brooks Racer ST5

Hampshire Champs 1500m

5 PM

Running warm up/down 26:44 [2] 4.82 km (5:33 / km)
shoes: Brooks Vapor 2 2015

Long cool down jog, exploring the park and the waters front. Legs weren't feeling so bad

Saturday May 14, 2016 #

8 AM

Running warm up/down 13:59 [2] 2.66 km (5:15 / km)
shoes: Brooks Vapor 2 2015

Warm up jog and some drills

9 AM

Running race 18:18 [5] 4.94 km (3:42 / km)
shoes: Brooks Vapor 2 2015

Southampton parkrun 16th OS Club Champs 1st!
Glad that Clarke and Stileman weren't running so just had to run fast enough. Comfortably beat Peat in the end. Set a new PB which I'm happy with. Think 17:30 is on for a flat and fast 5km race.

Running warm up/down 14:32 [2] 2.64 km (5:30 / km)
shoes: Brooks Vapor 2 2015

Quick warm down

11 AM

Note

Hantswalk 12 miler from Shawford. Felt good untill the end. Legs just lost the plot and were really achey, especially around the hips. Tired legs the rest of the day with a bit of rolling before bed.

Friday May 13, 2016 #

8 AM

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

Cycle in via Baddesley

5 PM

Running 29:05 [2] 5.15 km (5:39 / km)
shoes: Brooks 14

Easy jog, some drills, strides and messing around on the small 'hill'.

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

Cycle home via Lee Lane with Adrian

Thursday May 12, 2016 #

8 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 via Lee Lane

7 PM

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

Stretching and strength work
3x10 squats 10kg
3x10 deadlift 10kg
3x10 single leg running man/dead lift each leg
3x10 lunge/split squat each leg

Legs had felt tired the last few days so wasn't sure how this would feel. Actually felt good, single leg running man was the best form yet. Split squats really work the legs!

Wednesday May 11, 2016 #

4 PM

Running 1:15:36 [3] 12.87 km (5:52 / km)
shoes: Brooks Vapor 2 2015

Post work long run. New route: Lee Lane, Test Way to Testwood Lakes.
Couldn't work out if legs were struggling with the slow pace or from last night.

6 PM

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

Post run loosener

Tuesday May 10, 2016 #

6 PM

Running warm up/down 17:38 [2] 3.1 km (5:41 / km)
shoes: Brooks Vapor 2 2015

Warm up and drills. Ran out of time for strides

7 PM

Running intervals 15:32 [5] 3.88 km (4:00 / km)
shoes: Brooks Racer ST5

Reps: 3x1km [2mins] 3:09 3:29 3:26
First rep was intentionally fast (1500m pace) and it felt it. Legs and arms burning. Then tried to hang on for the rest of the session, running solo. Tester for this weekends 1500m race!

Running warm up/down 19:07 [2] 3.47 km (5:31 / km)
shoes: Brooks Vapor 2 2015

Track and sports centre laps.

Monday May 9, 2016 #

8 AM

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

Cycle in via Lee Lane. Hay fever :(

12 PM

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

Sub salutations, good fun but feeling tired

5 PM

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

Cycle home via Lee Lane. Feeling tired

Saturday May 7, 2016 #

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

15min dynamic stretching after the orienteering
25min of more static stretching after the run (especially calves and hamstrings)

11 AM

Orienteering 34:58 [2] 4.8 km (7:17 / km)
shoes: X-Talon 212 2015

Orienteering training in Parkhill Inclosure/Holland's Wood. So hard to pick up the vague clearings. Probably better terrain running than orienteering! Cut short as I was supervising a DofE group who were due in.

5 PM

Running (Terrain) 43:58 [3] 8.08 km (5:26 / km)
shoes: X-Talon 212 2015

Lots of off road and terrain running in the New Forest from Pig Bush car park. Some good pace at times. Ended up in 2 big marshes which slowed me down! Had to back out of one. Quite hot again.

Friday May 6, 2016 #

12 PM

Running 42:54 [4] 9.68 km (4:26 / km)
shoes: Brooks 14

Tempo run in the sun with Shaun
Bit quicker than I had planned and pretty hot. Legs feeling suitably tired after. Need to do some more of these quicker tempo paced runs.

5 PM

Cycling 25:00 [1] 8.0 km (3:08 / km)

Spin room via Lee Lane

Thursday May 5, 2016 #

8 AM

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

Cycle in via Lee Lane. No hardship in the sun.

12 PM

Running 29:55 [2] 5.3 km (5:39 / km)
shoes: Brooks 14

Running around Millbrook, checking everyone was doing okay for the OS Runners Try Orienteering. Everyone really enjoyed it again. Why not? They love running and they love maps!

6 PM

Running intervals 47:51 [4] 9.26 km (5:10 / km)
shoes: Brooks 14

Reps: long WU + 4x600m [1min] 2:23-24 + WD
Long warm up jog to halfway meeting point, drills etc. Very consistent reps, 1s variation in the times. Good group running around. Session was 5 but was wanting it easier after last night and the British Champs.

Wednesday May 4, 2016 #

7 AM

Cycling 1:01:46 [1] 19.0 km (3:15 / km)

Commute in via Lee Lane then checking orienteering control sites.

4 PM

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

Cycle home via Lee Lane in the sun

7 PM

Running warm up/down 15:10 [2] 2.67 km (5:41 / km)
shoes: Brooks Vapor 2 2015

Down the hill at the start and back up with a few drills

Running race 28:35 [5] 7.32 km (3:54 / km)
shoes: Brooks Vapor 2 2015

RR10 Stoney Cross - 20th
First ever RR10 race and enjoyed it as much as I thought I would. Had intended to run at tempo pace, got carried away running the start downhill. Fun head to head with some guys and the leading lady on the undulating middle section. Long flat drag then uphill to the finish. Got boxed in by 3 Lordshill guys, managed to beat 2 of them. Overall, faster than I intended but very happy with position and really enjoyed it.

Running warm up/down 16:01 [2] 2.72 km (5:53 / km)
shoes: Brooks Vapor 2 2015

Cool down jog and chat

Monday May 2, 2016 #

6 PM

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

Stretching, focusing on legs and back. Backs really tight after carrying the club tent :( mid back and top of shoulders. More achey than my legs!

Sunday May 1, 2016 #

11 AM

Running warm up/down 8:58 [2] 1.25 km (7:10 / km)
shoes: X-Talon 212 2015

Warm up, drills and some strides. Waiting in the handover pen

Orienteering race 46:22 [5] *** 6.82 km (6:48 / km)
shoes: X-Talon 212 2015

British Orienteering Champs Relay - 9th
Not feeling so fit after yesterdays long race. Tom had a great first leg run starting me off with another guy. Sloppy first control or so, good through the estate open areas and wood then had a guy in my sights across the first section of open moorland. Found the slope after the spectator control difficult to judge, losing a bit of time then twisted my ankle. Managed to walk a bit then run to the finish. Chris then brought us home in 9th place, best SOC result in years!

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