Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arnold

In the 31 days ending Mar 31, 2018:

activity	#	time	miles		km		+m
Running	11	10:52:55	83.55	(7:49)	134.46	(4:51)	1290
Orienteering	4	2:17:43	15.07	(9:08)	24.25	(5:41)	236
Strength	3	1:40:00
Total	18	14:50:38	98.62		158.71		1526

2:16

0:00

» now

Saturday Mar 31, 2018 #

11 AM

Orienteering 44:46 [3] 6.18 km (7:15 / km) +222m 6:09 / km
ahr:149 max:172

JK Middle. Didn’t particularly enjoy the race today either, sadly. Partly it was not feeling super speedy, and partly the control pick up-a-spur / down-a-spur planning got to me after a while. 280m climb on 5.7 (in lots of little bursts) which I just haven’t trained for.

Time is not so bad but ended up 11th with 5 people in the minute ahead.

I think tomorrow should suit me much better so hopefully I can make up a few places.

2 PM

Orienteering 15:23 [3] 1.8 km (8:33 / km)

White course shadowing Tobi, who came 4th of 30.

Friday Mar 30, 2018 #

1 PM

Orienteering 16:27 [3] 3.71 km (4:26 / km) +2m 4:25 / km
ahr:174 max:189

JK Sprint. Hands down the most boring sprint course I have ever done, despite the planner’s best efforts.

Ended up 10th/40 which is worse than I had hoped, but having done no sprint training I guess I can’t expect more on a super easy course. Less far behind the people in front than I would have been in the past.

Really looking forward to next two days, especially the long on Sunday

Tuesday Mar 27, 2018 #

5 PM

Running 31:18 [3] 6.09 km (5:08 / km) +70m 4:51 / km
ahr:132 max:165

Easy shakeout around Esher and Oxshott, ahead of the JK

C • JK 2

Sunday Mar 25, 2018 #

4 PM

Running tempo 54:41 [4] 12.64 km (4:20 / km) +113m 4:09 / km
ahr:151 max:170

Fast Richmond Park loop. Another new PB, 20 secs off this time but there is potential for a bit more I reckon. Running round with Abi who hasn’t done that much training so was hurting quite a bit, but being a hardass stuck it out.

Thursday Mar 22, 2018 #

8 AM

Running 39:35 [3] 7.92 km (5:00 / km) +97m 4:42 / km
ahr:143 max:176

With Abi for her birthday. Beautiful morning, but still tired limbs. Feels like I just need a couple of good nights’ sleep which I shall endeavour to get tonight.

C • Two in one 3

Wednesday Mar 21, 2018 #

7 AM

Running 51:56 [3] 10.13 km (5:08 / km) +168m 4:44 / km
ahr:134 max:161

Still hard work.

Sunday Mar 18, 2018 #

10 AM

Running 2:16:03 [3] 27.83 km (4:53 / km) +172m 4:45 / km
ahr:134 max:170

Hard work.

Saturday Mar 17, 2018 #

6 PM

Strength 40:00 [3]

Thursday Mar 15, 2018 #

12 PM

Running 35:26 [3] 6.67 km (5:19 / km) +100m 4:57 / km
ahr:132 max:157

Very easy lunchtime run as have been feeling knackered for a few days now

Tuesday Mar 13, 2018 #

6 PM

Orienteering 1:01:07 [4] 12.56 km (4:52 / km) +12m 4:50 / km
ahr:143 max:170

New Malden Street Orienteering Race.

Very good course planning made for no obvious route, and you had to leave one bit of goodness out somehow. Plan worked ok-ish but got back a minute late so lost too many points. Probably second on the night which is ok. Beat Badger once again but it was tight.

Sunday Mar 11, 2018 #

3 PM

Running 55:00 [4] 12.64 km (4:21 / km) +115m 4:10 / km
ahr:182 max:214

Richmond Park standard loop. Improved fastest time from 57.00 to 55.00 in about a month - this is starting to get slightly ridiculous.

Saturday Mar 10, 2018 #

5 PM

Strength 20:00 [3]

Only 1 circuit today as feeling a bit knackered

Thursday Mar 8, 2018 #

7 AM

Running 52:28 [3] 10.1 km (5:12 / km) +165m 4:48 / km
ahr:147 max:176

EMR Knole Park. I was tired and there was lots of mud, so that even the nice weather and chirping birdies had trouble cheering me up.

Tuesday Mar 6, 2018 #

5 PM

Running 35:58 [3] 7.11 km (5:04 / km) +111m 4:42 / km
ahr:138 max:166

Evening run Knole Park. Buit tired, and still some snow out which I had to run through...

Sunday Mar 4, 2018 #

8 AM

Running 2:00:39 [3] 25.01 km (4:49 / km) +71m 4:45 / km
ahr:136 max:161

Hmm. Plan was to do first hour in 5m/k and second hour in 4:45, which sort-of worked except it wasn’t very consistent at all. Although some of that is due to changes in surface / gates to open and close.

Last 5k were really hard work but I was pushing it towards 4:30. Overall not a bad effort.

Also the weather was ab-fab, after a week’s snow we’re back to sunshine and +7, just delightful.

Saturday Mar 3, 2018 #

5 PM

Strength 40:00 [3]

Friday Mar 2, 2018 #

12 PM

Running 39:51 [3] 8.32 km (4:47 / km) +109m 4:30 / km
ahr:121 max:129

« Earlier | Later »