Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Dec 27, 2015:

activity

time

miles

Running

5:19:16

37.7

(8:28)

60.68

(5:16)

Yoga/Stretching/S&C

1:55:00

Orienteering

59:36

6.43

(9:16)

10.35

(5:46)

Total

8:13:52

44.14

71.03

averages - weight:75.3kg

1:44

0:00

» now

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!