Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Feb 5, 2017:

activity

time

miles

Running

3:07:14

23.92

(7:50)

38.49

(4:52)

Yoga/Stretching/S&C

2:30:00

Cycling

1:32:00

19.88

(4:38)

32.0

(2:53)

Orienteering

53:05

6.16

(8:37)

9.91

(5:21)

Total

8:02:19

49.96

80.4

2:12

0:00

» now

Saturday Feb 4, 2017 #

10 AM

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

Stretch and the restart of the leg strength work

3 PM

Running 29:28 [2] 6.02 km (4:54 / km)
shoes: Brooks Ghost 9

Extended round the block loop, through Woodley
Trying out the new shoes, felt okay. Need to work on the lacing. Small niggle in my foot after, hopefully nothing. Legs felt very heavy when running.

Friday Feb 3, 2017 #

7 AM

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

12 PM

Running 39:31 [3] 8.03 km (4:55 / km)
shoes: Brooks 14

Friday club extended Handicap loop
A good crowd out for a decent run. Weather wasn't actually that bad. Legs feeling a bit heavy though.

5 PM

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

Cycle back via Baddesley. Pretty wet and windy. All in the, light though, result!

Yoga/Stretching/S&C 45:00 [1]

Thursday Feb 2, 2017 #

7 PM

Running warm up/down 11:06 [2] 2.13 km (5:13 / km)
shoes: X-Talon 212 2016

Both warm up and cool down

Orienteering tempo 53:05 [4] 9.91 km (5:21 / km)
shoes: X-Talon 212 2016

WSX Night League - Stoke Park Woods

Started with the woods (and the slightly more technical controls) first, a few navigational wobbles with imprecise map reading and compass work. Ended up on the wrong earth wall end (thought I was a bit far over) and was very close to one control but couldn't see it.

Made a route choice error with one of the harder to fit in urban controls (ended up increasing the number of road crossings which didn't help). Calves getting tired and achey on the road sections, one difficult control to fit in near the end increased the running distance. Happy to clear up and another Night League win, shame I don't think I'll get 7 to score in.

Wednesday Feb 1, 2017 #

12 PM

Running 44:50 [3] 9.31 km (4:49 / km)
shoes: Brooks 14

Lakes with Tim and Nicole
Very wet, some sections knee deep in water. Good fun and a good pace. Always like a slightly adventurous run.

Tuesday Jan 31, 2017 #

8 AM

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

Cycle in via Lee Lane. Damp

6 PM

Running warm up/down 21:41 [2] 4.05 km (5:21 / km)
shoes: Brooks 14

Jog to Rownhams, playing fields very wet.

7 PM

Running intervals 26:51 [4] 6.38 km (4:13 / km)
shoes: Brooks 14

Reps: 5x 700m + 300m [100m] ~2:28-32 + 62s
Was aiming to take it slower, harder to judge the pace though. Tucked in with a group including Rachael and Georgina. Legs still felt quite heavy despite going slower.

Running warm up/down 13:47 [2] 2.57 km (5:22 / km)
shoes: Brooks 14

Monday Jan 30, 2017 #

8 AM

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

Cycle in via Lee Lane. Legs felt good, the gears didn't. Messed them up when cleaning my bike on Saturday...

12 PM

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

6 PM

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

Cycle back via Baddesley

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