Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Running	22	15:17:13	105.35	(8:42)	169.55	(5:25)	478
Strength and Conditioning	14	5:15:00
Orienteering training	4	4:05:28	24.17	(10:09)	38.89	(6:19)	453
Running wu/cd	8	3:11:51	22.36	(8:35)	35.98	(5:20)	50
Swimming	2	2:01:00	3.04	(39:44)	4.9	(24:42)
Cycling	1	30:00	6.21	(12.4/h)	10.0	(20.0/h)
Total	30	30:20:32	161.13		259.32		981

2:23

0:00

» now

Wednesday Jan 31, 2018 #

Running 55:18 [3] 10.81 km (5:07 / km) +20m 5:04 / km

7:20 with Rebecca, Lucy and Claudia.
Granchester along the cycle path and back up the road for variety. Dying a little bit because of cold so didn't feel very fresh, gonna take it very easy next couple of days.

Orienteering training 14:00 [3] 2.22 km (6:18 / km)

CUOC Training at Newnham.
Wasn't really planning on doing anything but since it was freezing did a couple of loops. Navigation was pretty easy.

Tuesday Jan 30, 2018 #

Running wu/cd 17:59 [3] 3.51 km (5:07 / km)

Arrived a bit late so didn't have time to do two full loops, also arms feeling super tired from yesterday.

Running 25:32 [3] 4.96 km (5:09 / km)

CUHH session at Churchill. Pretty muddy on the grass.
6:00 [2:00] 2x (3:00 [2:00]) 3x (1:15 [1:00]) at a 'controlled' pace before BUCS on Saturday.
Felt pretty bad while running and feel like cold has not completely gone away, but actually running at a reasonable pace.

Monday Jan 29, 2018 #

Strength and Conditioning 1:00:00 [3]

New term means new session, which unfortunately means absolutely loads of arm exercises. Probably a good thing though.

Sunday Jan 28, 2018 #

Running 1:32:41 [3] 17.6 km (5:16 / km) +70m 5:10 / km

Still feeling super tired so decided to lie in and didn't have breakfast in time to make the 10am run. On my own in the afternoon, Coton, Comberton, Barton, Granchester. Still a bit coldy in the throat, but legs felt alright.

Saturday Jan 27, 2018 #

Running 39:05 [3] 7.4 km (5:17 / km)

To/from football training via Granchester meadows. Very muddy but big smile, happy to be back out running.

Strength and Conditioning 20:00 [3]

Friday Jan 26, 2018 #

Running 12:10 [3] 2.38 km (5:07 / km)

Coughing more today, hopefully a sign of the end of this cold.
Just easy to circuits and back.

Strength and Conditioning 30:00 [3]

CUOC circuits. Burpees are hard but other exercises were fine.

Thursday Jan 25, 2018 #

Swimming 1:01:00 [3] 2.5 km (24:24 / km)

Cold seeming a little bit better today but had planned a cross training day anyway so figured I'd just stick to the plan rather than trying to make up for lost time. Throat a bit dry but otherwise seemed okay.
5x (100 breaststroke 100 crawl) 2x (100 breaststroke 500 crawl) 100 breaststroke 200 crawl

Tuesday Jan 23, 2018 #

Note
(sick)

Pretty bad cold, probably worse due lack of sleep, plus stressful day/evening yesterday not helping, so just taking the day off.

Monday Jan 22, 2018 #

7 AM

Running 47:12 [3] 8.91 km (5:18 / km)

Mondays this term are super busy so glad to get this done early. Fen Ditton with Maybritt, legs feeling a bit more tired this morning than they did last night but should be okay tomorrow.

12 PM

Strength and Conditioning 30:00 [3]

Skipped the aerobic stuff, mostly core and glute work.

Sunday Jan 21, 2018 #

Orienteering training 2:23:38 [3] 23.63 km (6:05 / km) +300m 5:43 / km

SLOW OK Nuts in Richmond Park
The plan was always just to take this as the long run for the week, so never running particularly fast, but still slowing down a bit towards the end. Navigation was generally pretty easy, but would have been considerably better with a compass and without a few stupid faffs in the circle.

Saturday Jan 20, 2018 #

Running wu/cd 25:50 [3] 4.8 km (5:23 / km)

Running 24:54 [3] 5.42 km (4:36 / km)

College league race at Coldhams Common.
So much mud so not a particularly fast race, but feeling strong and managed to keep pushing even in the second half, so happy with it.

Friday Jan 19, 2018 #

Strength and Conditioning 15:00 [3]

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

Right hip been feeling a bit sore over the last couple of days so taking it carefully and not running today. Lots of stretching and rolling this evening too.
12x 100m breaststroke 100m crawl
Would have been more, but the swimming club came in halfway through so ended up in a lane with 4 other people for the second half.

Thursday Jan 18, 2018 #

Strength and Conditioning 30:00 [3]

Wednesday Jan 17, 2018 #

Running 42:07 [3] 7.63 km (5:31 / km) +10m 5:29 / km

Granchester. Mud still very slippery but since it was so crisp and sunny really enjoyed it.

Strength and Conditioning 15:00 [3]

Tuesday Jan 16, 2018 #

Running wu/cd 30:36 [3] 5.69 km (5:23 / km)

to/from the sports centre

Running 42:58 [3] 7.53 km (5:42 / km) +123m 5:17 / km

CUHH session at Coton.
2x 1 lap (2 hills), 2 hill sprints [jog down rest]
So tough on the hill, really did not have the mental strength to push up it and legs pretty tired from the weekend. Planning to take it easy over the next couple of days as the coming weekend will also be tough/.

Monday Jan 15, 2018 #

Running 40:09 [3] 6.94 km (5:47 / km) +15m 5:43 / km

Muddy run out to Granchester along the river bank and back sliding all over the place so pretty slow. Enjoying the puddles, so much fun.

Strength and Conditioning 15:00 [3]

Sunday Jan 14, 2018 #

Running 1:37:01 [3] 17.8 km (5:27 / km) +50m 5:22 / km

Out through the fields to and past Coton, round through the Comberton and Barton. Stomach not feeling great at the start.

Saturday Jan 13, 2018 #

Running wu/cd 30:40 [3] 5.73 km (5:21 / km)

Running 31:27 [3] 5.59 km (5:38 / km)

200m, 2x 400m, 3x 1000m, 2x 400m, 200m [over half rep time]
Aiming for 4:00 for the 1km reps, so not ridiculously fast, trying to teach my legs how to move quickly.

Strength and Conditioning 10:00 [3]

Thursday Jan 11, 2018 #

Running wu/cd 26:25 [3] 5.13 km (5:09 / km)

A bit longer than intended as left my keys inside and had to go and get the spare set

Running 36:00 [3] 6.05 km (5:57 / km)

3x 8:00 [4:00]
Round downing fields in the dark and rain. Felt good whilst running but maybe a bit too good- should probably have worked a bit harder. Enjoyed the session though and should probably be doing more like this. Definitely ready to get back into the normal termtime sessions.

Wednesday Jan 10, 2018 #

10 AM

Running 33:24 [3] 6.34 km (5:16 / km)

Round the busway and back through cabbage patch and Coe fen. Got a bit lost in the housing estate by the railway.

6 PM

Strength and Conditioning 15:00 [3]

Orienteering training 32:38 [3] 5.95 km (5:29 / km)

Route choice course round city centre. Some pretty bad decisions. Enjoyed it though

Tuesday Jan 9, 2018 #

10 AM

Running 16:55 [3] 3.03 km (5:35 / km)

Slow. Not feeling it.

6 PM

Running wu/cd 21:46 [3] 4.09 km (5:19 / km)

Running 30:00 [3] 5.62 km (5:20 / km)

2x 3:00, 2x 2:30, 2x 2:00, 2x 1:30, 2x 1:00 [all 1:00]
Round downing fields. Felt better during session.

Monday Jan 8, 2018 #

Strength and Conditioning 30:00 [3]

Running 41:56 [3] 7.38 km (5:41 / km)

Out towards Fen Ditton. Feeling awful, stomach really weird especially on the way out.

Sunday Jan 7, 2018 #

Strength and Conditioning 15:00 [3]

Running 1:05:31 [3] 11.0 km (5:57 / km)

Feeling tired all day, probably from walking around London yesterday, but made it out and just took it super easy. Supposed to be an easy week this week anyway.

Saturday Jan 6, 2018 #

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

to and from milton

Running wu/cd 18:55 [3] 3.28 km (5:46 / km)

Running 22:16 [3] 4.92 km (4:32 / km)

Milton Parkrun
Muddy but absolutely freezing but frozen in some places so not the worst the course has ever been. Paced it fairly evenly although slowed down a bit in the middle. Didn't really have the drive to make it hurt though, so just a fairly comfortably pace.

Friday Jan 5, 2018 #

Running 41:44 [3] 7.57 km (5:31 / km) +12m 5:28 / km

To granchester and back. Absolutely mudbath on the river path and wearing trainers so sliding around horrifically, but fun.

Strength and Conditioning 15:00 [3]

15 minute circuit with weights as back in cam

Wednesday Jan 3, 2018 #

Running 46:23 [3] 8.86 km (5:14 / km) +58m 5:04 / km

Round long canal loop. Mud...

Strength and Conditioning 15:00 [3]

15 minute circuit as per

Tuesday Jan 2, 2018 #

Running wu/cd 19:40 [3] 3.75 km (5:15 / km) +50m 4:55 / km

Running 32:30 [3] 5.81 km (5:36 / km) +120m 5:04 / km

5x5:00 [1:30] on hilly loop round Aldcliffe.
About 10 seconds faster one way round the loop than the other way!
Fairly steady, but managed to keep the pace consistent across all the reps so fairly happy.

Monday Jan 1, 2018 #

1 PM

Orienteering training 55:12 [3] 7.09 km (7:47 / km) +153m 7:02 / km

SROC Eaves Wood score
Picked a good route so made it round them all within the time. Felt like I was running well.

« Earlier | Later »