Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending May 1, 2016:

activity	#	time	miles		km		+m
Orienteering	2	3:06:03	14.93	(12:28)	24.02	(7:45)	600
Yoga/Stretching/S&C	5	2:40:00
Cycling	6	2:18:00	29.83	(4:38)	48.0	(2:53)
Running	6	1:45:46	11.0		17.71
Total	17	9:49:49	55.76		89.73		600

2:40

0:00

» now

Sunday May 1, 2016 #

11 AM

Running warm up/down 8:58 [2] 1.25 km (7:10 / km)
shoes: X-Talon 212 2015

Warm up, drills and some strides. Waiting in the handover pen

Orienteering race 46:22 [5] *** 6.82 km (6:48 / km)
shoes: X-Talon 212 2015

British Orienteering Champs Relay - 9th
Not feeling so fit after yesterdays long race. Tom had a great first leg run starting me off with another guy. Sloppy first control or so, good through the estate open areas and wood then had a guy in my sights across the first section of open moorland. Found the slope after the spectator control difficult to judge, losing a bit of time then twisted my ankle. Managed to walk a bit then run to the finish. Chris then brought us home in 9th place, best SOC result in years!

Saturday Apr 30, 2016 #

9 AM

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

2 PM

Running warm up/down 5:45 [2] 0.96 km (5:59 / km)
shoes: X-Talon 212 2015

Orienteering race 2:19:41 [5] 17.2 km (8:07 / km) +600m 6:55 / km
shoes: X-Talon 212 2015

British Orienteering Championships Long - M21E

4 PM

Running warm up/down 5:14 [2] 0.81 km (6:28 / km)
shoes: X-Talon 212 2015

Stagger around a cool down jog

Thursday Apr 28, 2016 #

8 AM

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

Cycle in via Lee Lane. Pretty cold!

5 PM

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

Cycle back via Baddesley.

6 PM

Yoga/Stretching/S&C 35:00 [1]

Wednesday Apr 27, 2016 #

5 PM

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

Cycle back via Lee Lane. Always better on full tires!

6 PM

Yoga/Stretching/S&C 30:00 [1]

Stretch and day 10

Tuesday Apr 26, 2016 #

7 AM

Yoga/Stretching/S&C 25:00 [1]

Day 9 - core and leg strength

8 AM

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

Cycle in via Baddesley. Lovely morning

6 PM

Running warm up/down 24:44 [2] 4.58 km (5:24 / km)
shoes: Brooks Vapor 2 2015

Jog from work to track and some laps

Running warm up/down 15:00 [1]

Warn up hurdle drills, ladders and drills

7 PM

Running intervals 31:55 [5] 7.53 km (4:14 / km)
shoes: Brooks Vapor 2 2015

Track: 1x1600, 2x800, 4x400, 2x200 [200m]
Progressive session, getting faster by 1-2s per 400m.
Cut short due to British Champs at the weekends and the others speeding up too much. Fun session, made you concentrate and think about pacing.

8 PM

Running warm up/down 14:10 [2] 2.58 km (5:29 / km)

Monday Apr 25, 2016 #

7 AM

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

Cycle in via Baddesley

12 PM

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

5 PM

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

Cycle back via Lee Lane.

« Earlier | Later »