Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 30 days ending Apr 30, 2017:

activity	#	time	miles		km		+m
Running	10	7:25:10	48.77	(9:08)	78.49	(5:40)	689
Orienteering training	8	5:14:46	26.85	(11:43)	43.21	(7:17)	804
Running wu/cd	12	3:20:45	19.3	(10:24)	31.06	(6:28)	353
Orienteering race	5	3:13:25	17.41	(11:07)	28.02	(6:54)	508
Cycling	3	2:05:48	28.61	(13.6/h)	46.05	(22.0/h)	86
Swimming	2	2:00:00	2.98	(40:14)	4.8	(25:00)
Strength and Conditioning	2	45:00
Total	26	24:04:54	143.93		231.63		2440

1:30

0:00

» now

Sunday Apr 30, 2017 #

Orienteering training 20:31 [3] 3.61 km (5:41 / km)

Hanging for Cuppers

Saturday Apr 29, 2017 #

Running 1:19:36 [3] 14.39 km (5:32 / km) +110m 5:20 / km

Long run as orienteering cuppers+agm+annual dinner tomorrow and want to do some work in the morning.
To Coton and over the hill to Madingley, then 2 laps round 800 year wood to get some climb in and back over the hill to Coton. Not feeling great but just got it done.

Friday Apr 28, 2017 #

Running 28:38 [3] 5.55 km (5:10 / km)

Wanted to do longer but had to spend an hour at the apple shop and had no time before formal. Round the fields behind Selwyn including a new footpath.

Thursday Apr 27, 2017 #

Cycling 42:03 [3] 14.94 km (21.3 kph) +25m

Down to Trumpington to look for boxes, to Caroline's to collect SI Kit, and then to Selwyn and West Cambridge and back.

Orienteering training 24:20 [3] 5.13 km (4:45 / km)

Running the courses for Cuppers to check if the control sites were okay.

Wednesday Apr 26, 2017 #

Cycling 30:00 [3] 10.0 km (20.0 kph)

To Trumpington and back.

Orienteering training 33:13 [3] 6.04 km (5:30 / km)

Street O round Trumpington + meadows on a new map. Nice but quite simple.

Tuesday Apr 25, 2017 #

Running wu/cd 15:06 [3] 2.91 km (5:11 / km) +12m 5:05 / km

Running 20:55 [3] 4.02 km (5:12 / km)

CUHH Intervals.
2x4x 90s [50s][2:00 between sets] @ 3:43 pace
So little rest meant this was pretty hard and not getting as far as I would have liked! Not feeling very motivated anyway.

Sunday Apr 23, 2017 #

Running 1:24:31 [3] 15.98 km (5:17 / km) +29m 5:14 / km

CUHH Long run. Bait's Bite with Pippa, so hot, legs really tired and got a stitch so not really running great but good to get it done.

Saturday Apr 22, 2017 #

Cycling 53:45 [3] 21.11 km (23.6 kph) +61m

Back in Cambridge, quick cycle round through Toft and Hardwich, enjoying the summer evening.

Friday Apr 21, 2017 #

Swimming 1:00:00 [3] 2.4 km (25:00 / km)

Same again, alternating to keep track. Felt pretty snotty by the end- think I might have a low level cold- probably not helped by a few late nights this week.

Thursday Apr 20, 2017 #

Swimming 1:00:00 [3] 2.4 km (25:00 / km)

Ankle still not back to normal so decided to take a few days off running.
Alternating 100m crawl 100m breaststroke.

Wednesday Apr 19, 2017 #

Orienteering training 44:03 [3] 4.24 km (10:23 / km) +152m 8:49 / km

LOC evening race at Eggerslack.
Easy pace, navigation was fairly straight forward.

Running wu/cd 21:38 [3] 2.51 km (8:37 / km) +139m 6:45 / km

With John and Iain.

Monday Apr 17, 2017 #

Running wu/cd 13:19 [3] 1.94 km (6:52 / km) +13m 6:39 / km

Orienteering race 33:28 [3] 5.27 km (6:21 / km) +124m 5:41 / km

JK Relay.
Running first leg after Heather dropped out due to injury, so didn't have a complete team. Messed up at 4 and fell off the pack, no motivation to fight my way back so just cruised round the rest.

Sunday Apr 16, 2017 #

Running wu/cd 31:33 [3] 5.09 km (6:12 / km) +55m 5:53 / km

Orienteering race 58:55 [3] 8.72 km (6:45 / km) +94m 6:25 / km

JK Long.
Pretty clean technically, just too slow physically.

Saturday Apr 15, 2017 #

Running wu/cd 21:06 [3] 3.44 km (6:08 / km) +26m 5:55 / km

Orienteering race 23:34 [3] 3.57 km (6:36 / km) +53m 6:09 / km

JK Middle.
A few control circle mistakes and also not really able to push physically at all.

Friday Apr 14, 2017 #

Orienteering race 18:49 [3] 3.74 km (5:02 / km)

JK Sprint.
Started to fast and ran out of energy, also made quite a few route choice errors.

Running wu/cd 27:28 [3] 4.51 km (6:05 / km)

Wednesday Apr 12, 2017 #

Orienteering training 42:26 [3] 5.37 km (7:54 / km) +151m 6:56 / km

Bishop's Wood.
Orienteering cleanly and running okay.

Running wu/cd 11:50 [3] 2.1 km (5:38 / km) +10m 5:30 / km

Met Natalie on my cool down.

Monday Apr 10, 2017 #

Running 36:09 [3] 6.14 km (5:53 / km)

Intervals at Crook O'Lune.
4x 2:00 [0:50] 1:30 [0:50] 1:00 [0:50]
Ankle feeling stiff.

Sunday Apr 9, 2017 #

Orienteering training 1:17:05 [3] 8.76 km (8:48 / km) +280m 7:35 / km

LOC event at Barrow Fell. Brown.
Going okay but a couple of control circle errors, went over on my ankle on the way to 7 so had to walk a bit but seemed okay so kept going and was okay to run (although picking my way through the rough stuff), going a bit slower so navigation was fine.

Saturday Apr 8, 2017 #

Running 39:00 [3] 7.5 km (5:12 / km) +70m 4:58 / km

Burrow Hill.
Garmin back functioning but needed to charge so time is rough (based on when I left/got back)

Strength and Conditioning 30:00 [2]

Friday Apr 7, 2017 #

Running 53:00 [3] 9.0 km (5:53 / km) +150m 5:26 / km

Garmin not having a good day so distance/climb etc a bit of a guess. Up guards then round an extra loop and back along the bleng on the lowest path.

Thursday Apr 6, 2017 #

Running wu/cd 9:41 [3] 1.27 km (7:37 / km) +20m 7:04 / km

Running 28:00 [3] 3.0 km (9:20 / km) +217m 6:51 / km

Hill reps with mum, at nanny's house so we didn't really know where to go but found a field. Quite boggy and steep so hard work, but a good session. Still feeling a bit of the cold, but hopefully it's nearly done.

Wednesday Apr 5, 2017 #

Running wu/cd 10:47 [3] 1.27 km (8:29 / km) +57m 6:56 / km

Orienteering training 34:33 [3] 4.5 km (7:41 / km) +137m 6:40 / km

LOC Tech race. Taking the running pretty easy so navigation pretty good, too low down the slope at one point.

Tuesday Apr 4, 2017 #

Running 44:09 [3] 7.78 km (5:40 / km) +95m 5:21 / km

Down the canal and over the hill to Stodday, down to the estuary, and back up through the fields.

Strength and Conditioning 15:00 [1]

Monday Apr 3, 2017 #

Running wu/cd 10:42 [3] 1.66 km (6:27 / km)

Running 31:12 [3] 5.13 km (6:05 / km) +18m 5:59 / km

Intervals on the river bank.
4:00 [2:00] 3:40 [1:50] 3:20 [1:40] 3:00 [1:30] 2:40 [1:20] 2:20 [1:10] 2:00
Taking it pretty easy apart from the last one.

Sunday Apr 2, 2017 #

Running wu/cd 18:11 [3] 2.86 km (6:21 / km) +21m 6:08 / km

Orienteering race 58:39 [3] 6.72 km (8:44 / km) +237m 7:25 / km

Interland. Technically pretty good, physically the climbs were so tough, fortunately so steep that I don't think anyone could run up them. Had to push myself to keep running at the end, but nice to take the win.

Saturday Apr 1, 2017 #

Running wu/cd 9:24 [3] 1.5 km (6:16 / km)

Orienteering training 38:35 [3] 5.56 km (6:56 / km) +84m 6:27 / km

Interland training event. Just getting a feel for the mapping style. Really nice area, made a bit of a mistake when I got stuck in a bramble patch. 15s ahead of Fiona, which was nice.

« Earlier | Later »