Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Jun 7, 2015:

activity	#	time	miles		km		+m
Cycling	6	2:27:00	30.85	(4:46)	49.66	(2:58)
Yoga/Stretching/S&C	2	2:00:00
Running	4	1:50:54	9.52	(11:39)	15.32	(7:14)
Orienteering	2	1:27:08	6.83	(12:46)	10.99	(7:56)	325
Total	12	7:45:02	47.2		75.96		325

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Sunday Jun 7, 2015 #

11 AM

Cycling 30:00 [1] 6.0 mi (5:00 / mi)

Checking control sites in Southampton for Wednesday, pretty steady and very stop/start.

Saturday Jun 6, 2015 #

11 AM

Running warm up/down 9:51 [2] 1.66 km (5:56 / km)
shoes: X-Talon 212 2014

Warm up jog, couple of drills and some sprints

Orienteering tempo 44:01 [3] ** 5.48 km (8:02 / km) +150m 7:04 / km
shoes: X-Talon 212 2014

Summer Series at QECP, Light Green,

Probably my worst run ever, poor route choice, lots of messing around in undergrowth and a control in the wrong place. Still kind of enjoyed it!

12 PM

Orienteering 43:07 [3] ** 5.51 km (7:50 / km) +175m 6:45 / km
shoes: X-Talon 212 2014

QECP loop that Tom had planned, did ~15 controls. Better use of compass and less bad than earlier. Need to increase map reading and compass frequency. Also need to improve running in rough stuff and up hills.

Running warm up/down 9:03 [2] 1.61 km (5:37 / km)
shoes: X-Talon 212 2014

Warm down jog

Friday Jun 5, 2015 #

8 AM

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

Cycle into work via Lee Lane. Wasn't chased by naked man, result.

Thursday Jun 4, 2015 #

5 PM

Running (Off Road) 52:00 [3] 5.0 mi (10:24 / mi)
shoes: Brooks 14

Run at Buskett's Lawn
Had my running gear (bar socks) and it was so sunny so felt like a run. Running for the love of running

9 PM

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

Yoga, stretching and physio exercises. 10 mins was in the sun after my run

Wednesday Jun 3, 2015 #

8 AM

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

Cycle in via Lee Lane

12 PM

Running 40:00 [4] 4.0 km (10:00 / km)
shoes: Brooks 14

Mixed Ability at work
15min WU with skipping, drills, lunges
4x500m, 1x300m, 2x500m, 1x400m off 100m jog recovery
10min WD back to work

Another bizarre session with a surprise second half. Running in pairs, it should have been 4x500m then 4x300m but my partner was slow.

5 PM

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

Cycle back via Lee Lane. Bit of a spin with low intensity/high cadence

Monday Jun 1, 2015 #

8 AM

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

Cycle into work via Baddesley

12 PM

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

Yoga at work. Always good

5 PM

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

Cycle back via Baddesley. Fast and windy

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