Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Sep 6, 2015:

activity

time

miles

Cycling

3:52:47

51.11

(4:33)

82.25

(2:50)

Yoga/Stretching/S&C

3:40:00

Running

1:51:19

13.1

(8:30)

21.09

(5:17)

Orienteering

53:57

6.85

(7:53)

11.02

(4:54)

32c

Total

10:18:03

71.06

114.36

32c

2:31

0:00

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Sunday Sep 6, 2015 #

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

Stretching and leg strength work. Good to do and hopefully it'll pay off

12 PM

Cycling long 1:31:47 [4] 21.28 mi (4:19 / mi)

Long ride in the sun

Home, Braishfield back road to Hursley, Farley Mount, Ashley, King's Somborne via Belbins to Home.

All good apart from falling off my bike by Nisa at the start and getting some cramp/tightness in my right hamstring after 1/2 way.

Saturday Sep 5, 2015 #

11 AM

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

Leg strength work and some stretching

6 PM

Running 25:34 [2] 3.01 mi (8:30 / mi)
shoes: Brooks Vapor 2 2015

Steady round the block run to try out my new shoes. Felt alright but calves still a bit tight.

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Brooks Vapor 2 2015

Cool down jog to Mountbatten and back

8 PM

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

Post run stretching

Friday Sep 4, 2015 #

8 AM

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

Cycle into work via Baddesley

12 PM

Running 34:25 [3] 4.0 mi (8:36 / mi)
shoes: Brooks 14

Run with Shaun at lunch. A bit of a new route as I found a new path. Legs still tired from Wednesday's Sports Day but otherwise a nice little run.

5 PM

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

Cycle back via Lee Lane. Took it fairly easy

10 PM

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

Need to do more...

Thursday Sep 3, 2015 #

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 Baddesley

Wednesday Sep 2, 2015 #

2 PM

Running warm up/down 7:30 [2] 1.0 km (7:30 / km)
shoes: Brooks 14

Warm up jog to the track, lap and some drills/strides

3 PM

Running race 5:50 [4] 1.0 mi (5:50 / mi)
shoes: Brooks 14

OS Runners sports day, 1 mile race

Was unsure of my speed endurance so was aiming for 6:20/30. Started fast and led for the first 100m before being overtaken. Then tried to just hang on and not got dropped too much. Finished in 5th with a good time, much better than expected.

Running race 3:00 [5] 1.0 km (3:00 / km)
shoes: Brooks 14

OS Runners sport days. A really fun afternoon at the track, some events competitive and some fun! I didn't get any medals but had a good time.

Races/reps include:

400m heat
1 mile - logged seperately
100m 3 legged
200m heat
100m egg and spoon
200m final (hadn't intended to qualify!)
4x100m last leg

5 PM

Running warm up/down 11:13 [3] 1.3 mi (8:38 / mi)
shoes: Brooks 14

Cool down jog around the sports centre. Quite hilly but good to do.

Tuesday Sep 1, 2015 #

7 AM

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

Cycle in via Baddesley

6 PM

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

Cycle back via Lee Lane. Tire was flat but managed to pump it up to get home, bit weird.

8 PM

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

Pilates class and some stretching during the day

Monday Aug 31, 2015 #

12 PM

Running warm up/down 9:27 [2] 1.01 mi (9:22 / mi)
shoes: Brooks 14

Warm up jog to the start with some drills and sprints

Orienteering race 53:57 [4] *** 6.85 mi (7:53 / mi)
32c shoes: Brooks 14

TVOC Urban event at Rutherford Appleton Labs, Course A, 9/41

Good fun area, like a large campus with some varied areas and a housing estate. One poor leg, wrong route choice, got confused about location then had to run round, cost me 2 mins on lead time. In general good orienteering and pretty fast. Would like a bit better punching flow through the controls

1 PM

Running warm up/down 9:20 [2] 1.04 mi (8:58 / mi)
shoes: Brooks 14

Cool down jog in the rain. Tried to make it up when I didn't want to

10 PM

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

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