Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Apr 24, 2016:

activity

time

miles

Yoga/Stretching/S&C

3:25:00

Running

2:55:21

20.8

(8:26)

33.47

(5:14)

Cycling

1:37:00

19.88

(4:53)

32.0

(3:02)

Orienteering

1:11:36

6.86

(10:26)

11.04

(6:29)

Total

9:08:57

47.54

76.51

averages - weight:72kg

1:53

0:00

» now

Sunday Apr 24, 2016 #

11 AM

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

Day 8 and some stretching. Definitely highlights that my legs may be running fit but they're not that strong! Working on it. In front of the London marathon, the elite guys are so rapid.

Saturday Apr 23, 2016 #

Note
weight:72kg

9 AM

Running warm up/down 9:23 [2] 1.68 km (5:35 / km)
shoes: Roclite 315

Running race 19:39 [4] 4.78 km (4:07 / km)
shoes: Roclite 315

Havant parkrun - 3rd
Quite a fun course, one big downhill per lap. The top 2 guys were well ahead. Wasn't pushing it flat out but a bit faster than tempo, especially the second lap.

Running warm up/down 9:46 [2] 1.61 km (6:04 / km)
shoes: Roclite 315

12 PM

Running warm up/down 10:05 [2] 1.66 km (6:04 / km)
shoes: Roclite 315

Warm up for the O, legs feeling a bit heavy. Full drills and some strides

Orienteering race 22:44 [4] ** 4.62 km (4:55 / km)
shoes: Roclite 315

Staunton Country Park Summer Series - 1st
Just ahead of Dave (he was just ahead at Fleming Park). One poor route choice which was muddier and slower. Pretty decent speed and no major dramas. As technically easy as expected.

Running warm up/down 9:18 [2] 1.5 km (6:12 / km)
shoes: Roclite 315

Friday Apr 22, 2016 #

6 PM

Orienteering warm up/down 9:40 [2] 1.65 km (5:52 / km)
shoes: X-Talon 212 2015

Jog into the woods, trying to read the map!

Orienteering 39:12 [3] 4.77 km (8:13 / km)
shoes: X-Talon 212 2015

Burley (November Classic 2015) - control pick and compass practice
Some positives, but often quite slow to set a bearing. Need to get quicker at precise compass and more accurate at rough compass! Good to get out into the Forest post work, rushed the end as was running late before meeting a friend.

Running warm up/down 4:26 [3] 0.81 km (5:28 / km)
shoes: X-Talon 212 2015

Jog cool down, one sprint up a hill

Thursday Apr 21, 2016 #

8 AM

Running 22:41 [2] 4.02 km (5:39 / km)
shoes: Brooks Vapor 2 2015

Morning jog
Around Botley Park and Halterworth, with some drills and sprints.

9 AM

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

Day 7 of the Kinetic revolution 30 day challenge.

6 PM

Running warm up/down 15:01 [2] 2.82 km (5:20 / km)
shoes: Brooks Vapor 2 2015

Warm up jog with Tom and Steve. Some drills but no strides.

7 PM

Running intervals 11:53 [5] 3.16 km (3:46 / km)
shoes: Brooks Vapor 2 2015

Grass reps: 2x 600, 200, 100 [1min] + 5mins 50m sprints
Felt fast, first 600m in 2:02 but second in 2:13. Shorter reps more consistent, 200m in ~37s and 100m in 16s. Jog recovery in 40s. The sprints seemed to go on forever, running in 3 so double the rest (but didn't feel long enough).

Running warm up/down 28:54 [2] 4.83 km (5:59 / km)
shoes: Brooks Vapor 2 2015

Long cool down jog, around the golf course, woods and sports centre. New route and all off road!

9 PM

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

Wednesday Apr 20, 2016 #

6 PM

Running 34:15 [2] 6.6 km (5:11 / km)
shoes: Brooks Vapor 2 2015

Steady run around Botley Park and Tadburn Meadows
Had planned on running to the ford at Crampmoor but bumped into Hannah so chatted races and running with her.

7 PM

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

10mins cool down stretching in the sun
30mins yoga and stretching
20mins single and double leg strength