Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Apr 17, 2016:

activity

time

miles

Running

3:32:56

26.86

(7:56)

43.22

(4:56)

Yoga/Stretching/S&C

2:50:00

Cycling

1:36:00

19.88

(4:50)

32.0

(3:00)

Total

7:58:56

46.74

75.22

1:50

0:00

» now

Sunday Apr 17, 2016 #

10 AM

Note

9 mile walk with the 20-30s walking group around Lockerley/Mottisfont. Legs felt a bit tired but okay.

6 PM

Running 45:26 [3] 8.36 km (5:26 / km)
shoes: Brooks Vapor 2 2015

Loosener around Romsey. Canal then up to Abbotswood (not actually a wood). Legs didn't feel too bad after the weeks races.

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

Dynamic stretch and warm up. Meant to do more after but didn't get round to it :/

Saturday Apr 16, 2016 #

3 PM

Running warm up/down 11:55 [2] 2.15 km (5:33 / km)
shoes: Brooks Racer ST5

Bit of an explore of the route. Would've liked to do more as I got a bit cold in the waiting pen. So hard to judge how long people will be!

Running race 18:29 [5] 4.95 km (3:44 / km)
shoes: Brooks Racer ST5

National 12 Stage relay Sutton Park - leg 8
Started at an okay pace and felt strong. Got caught by the lead bike/runner which was a little distracting. Kept a good pace uo the hill but couldn't push on at the top or down the hill. Legs didn't feel too bad after Wednesday (just feel sleepy now). Looking forward to a rest week!

Running warm up/down 20:18 [2] 3.56 km (5:42 / km)
shoes: Brooks Racer ST5

Cool down loop and explore, cheered on our later runners

Friday Apr 15, 2016 #

5 PM

Running 26:05 [2] 4.83 km (5:24 / km)
shoes: Brooks Vapor 2 2015

Standard around the block. Legs felt heavy and achey.

6 PM

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

Thursday Apr 14, 2016 #

8 AM

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

Leisurely cycle into work.

6 PM

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

Cycle back via Lee Lane.

9 PM

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

Wednesday Apr 13, 2016 #

8 AM

Running 21:13 [2] 3.62 km (5:52 / km)
shoes: Brooks Vapor 2 2015

Morning shakeout, jog, drills and strides

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

2 PM

Running warm up/down 15:10 [2] 2.82 km (5:23 / km)
shoes: Brooks Racer ST5

Warm up, exploring the course and some drills/strides.

Running race 38:04 [5] 10.11 km (3:46 / km)
shoes: Brooks Racer ST5

Civil service 10km champs - Olympic Park
Big 10km PB and first OS Runner :D

Paced it aiming for 6min/miles and 38mins which I managed despite the course and conditions. Previous PB was 41:15 so a good improvement in a year!
Really cool venue for a race. Course wasn't ideal, 4 laps with a number of sharp turns. Quite hot conditions.

C • Well done 3

3 PM

Running warm up/down 16:16 [2] 2.82 km (5:46 / km)
shoes: Brooks Racer ST5

Cool down to the Olympic stadium and exploring the park.

Tuesday Apr 12, 2016 #

7 AM

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

Cycle in via Lee Lane. Pretty foggy

5 PM

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

Cycle back via Lee Lane. Chatting running with Mark in the sun

8 PM

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

Evening stretch + day 6

Monday Apr 11, 2016 #

12 PM

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

Work yoga session
Felt pretty tired and would've liked a sleep after the relaxation.

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