Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jan 29, 2012:

activity	#	time	miles		km		+m	load
Running	9	7:43:01	46.23	(10:01)	74.4	(6:13)	1320	1725.2
Yoga	2	2:00:00						120.0
Stretching	2	1:50:00						110.0
Orienteering	2	1:30:00	5.59	(16:06)	9.0	(10:00)	350	240.0
Mountain biking	2	1:20:00	3.73		6.0			140.0
Road biking	2	1:02:28	18.64	(3:21)	30.0	(2:05)	400	624.7
Pilates	1	1:00:00						60.0
Padel Tennis	1	45:00						45.0
Total	17	17:10:29	74.19		119.4		2070	3064.8

4:13

0:00

» now

Sunday Jan 29, 2012 #

11 AM

Orienteering 30:00 [3] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: VJ Falcon 2011

Didn't quite make it out for headtorch control collection last night so a quick trot round this morning. Moving a little better through the terrain today.

Running 1:35:00 [3] 13.0 km (7:18 / km) +500m 6:08 / km
shoes: VJ Falcon 2011

Post control collection with Graeme from the accommodation, to meet the walkers coming the other way. Met them after 34mins. Decided to go on and bag the top (o' Selside) and then catch up again. Didn't catch up again until they were almost back so a longer and hillier run than expected!

Saturday Jan 28, 2012 #

12 PM

Orienteering 30:00 [2] 3.0 km (10:00 / km) +150m 8:00 / km
shoes: VJ Falcon 2011

Tarn Hows loop 1. Steep and rough and found it all a physical struggle. Didn't navigate too well either. Nice to be back in terrain for all that.

Orienteering 30:00 [2] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: VJ Falcon 2011

Tarn Hows loop 2. Tried to orienteer better this time. Didn't.

Friday Jan 27, 2012 #

7 PM

Running 50:03 [3] 8.25 km (6:04 / km) +150m 5:34 / km
shoes: Brooks Ghost 2011

It seemed a shame to take a day off....

Thursday Jan 26, 2012 #

8 AM

Running 24:17 [3] 5.0 km (4:51 / km)
shoes: Brooks Ghost 2011

Rosco and I got up for the morning run. It got easier after the first km but Haircut Man still ran away off the front without either of us seeming very keen to chase.

11 AM

Running 1:10:00 [2] 11.0 km (6:22 / km) +170m 5:54 / km
shoes: Brooks Adrenaline Aug 2009

Farewell posse ridge run, nice and gentle except slightly harder up the main climb. End of another great week. Might have to return sometime....

Wednesday Jan 25, 2012 #

8 AM

Road biking race 31:36 [5] 15.2 km (2:05 / km) +200m 1:57 / km

Triathlon bike leg (after MC did the swim). Very aware that Rosco was close behind and tried hard without feeling very powerful on the climb. Held him off okay and hence postponed the inevitable.....

Running race 19:52 [5] 4.6 km (4:19 / km) +30m 4:11 / km
shoes: Asics Hyperspeed

....of being overtaken on the run. We did move through from being last two out of the pool to be 3rd and 4th overall though. Diploma for 1st team too :)

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Asics Hyperspeed

two warmdown laps

11 AM

Stretching 1:00:00 [1]

Stretch and Relax. Spent most of it waiting for the Relax part of the session.

12 PM

Yoga 1:00:00 [1]

3 PM

Padel Tennis 45:00 [1]

Played on until the downpour became properly torrential..

Running 32:00 [2] 5.25 km (6:06 / km)
shoes: Brooks Adrenaline Aug 2009

A gentle loosener....

Tuesday Jan 24, 2012 #

9 AM

Mountain biking 20:00 [1] 6.0 km (3:20 / km)

A little bit of drink carrier duty for Rosco as he cruised to half-marathon glory....

11 AM

Pilates 1:00:00 [1]

12 PM

Yoga 1:00:00 [1]

Feeling v tired today. Sneaked in a siesta before actually doing some exercise for the day later on.

4 PM

Running 1:01:00 11.0 km (5:33 / km) +170m 5:09 / km
shoes: Brooks Ghost 2011

Ridge run with Jase to the top (quite hard, 25mins). Set off ten mins after the girls and caught them on the ridge so ran back from the top together.

Monday Jan 23, 2012 #

8 AM

Running race 11:26 [5] 2.75 km (4:09 / km)
shoes: Asics Hyperspeed

Duathlon run one - worked into 6th on the way back to the track....

Road biking race 30:52 [5] 14.8 km (2:05 / km) +200m 1:57 / km

.....stayed there throughout the bike leg....

Running race 12:23 [5] 2.75 km (4:30 / km)
shoes: Asics Hyperspeed

.....and able to remain there in the second run without needing to try too hard. Which was just as well.

10 AM

Mountain biking 1:00:00 [2]

With Rosco plus Jase and Elle on a tandem! Good fun and tough to keep up with the tandem when it gets moving!

12 PM

Stretching 50:00 [1]

More Stretch and Relax. A bit late arriving after the biking.

3 PM

Running 1:22:00 10.0 km (8:12 / km) +300m 7:08 / km
shoes: Brooks Ghost 2011

Volcano run with Rosco and Jase, walk/scramble up the ridge bit and caught Louise and Kate at the summit. Ran back together. Very like hard work and much food needed afterwards.

« Earlier | Later »