Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Oct 18, 2010:

	activity	#	time	miles		km		+m				load
	Running - Road	5	3:10:04	23.5	(8:05)	37.82	(5:02)	620				391.0
	Orienteering	1	1:19:05	6.09	(12:59)	9.8	(8:04)	265	12 /	18c	66%	316.3
	Warm up/down	3	32:00	1.99		3.2						54.0
	Running Intervals	1	21:00	2.8	(7:31)	4.5	(4:40)					84.0
	Orienteering - Urban	1	16:30	1.62	(10:13)	2.6	(6:21)	65	10 /	10c	100%	49.5
	Total	6	5:38:39	35.99		57.92		950	22 /	28c	78%	894.9
averages - sleep:7.4 rhr:55

1:29

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» now

Monday Oct 18, 2010 #

Note
rhr:55 slept:7.5

busy 07.45-19.00. That, starting a medical trial and dining solely from the union shop have left me pretty tired and feeling a day off.

Sunday Oct 17, 2010 #

Event: Compasssport Cup Final - Burbage

11 AM

Warm up/down warm up/down 10:00 [1]
slept:8.0 shoes: Inov8 Oroc 340

to the bogs and back several times, then to the start.

Orienteering race (Burbage) 1:19:05 [4] **** 9.8 km (8:04 / km) +265m 7:07 / km
spiked:12/18c shoes: Inov8 Oroc 340

Pleased with this run. No major mistakes, just a few small errors - although granted I did get lucky on 13 as Marcus was about.
Too low on 3 - got cocky as I'd spiked 2. lost ~1.20
Straight to 7 - quicker I think. Was going to go a bit to the right but saw the runnable heather and went straighter. Doglegged left a bit more than planned at the end of the leg though.
Don't quite know how I found 8 - thankfully people about, but hesitant on the way down off the edge and into the wood.
11 - stood on the control, just didn't see it. just a couple lost.
13 - nothing seemed to match up, especially on 1:15. Would like to see how it looked on 1:10. Marcus had caught me 6mins at 11 (pleased to hold out for 58mins!) and he helped me into 13.
14, hesitant; 15 wobbley line, but not much lost.

Pleased to be within 2mins of Franklin/RichG, knew this terrain would suit me though.

Saturday Oct 16, 2010 #

8 AM

Running - Road 25:00 [2] 5.32 km (4:42 / km) +80m 4:22 / km
slept:7.5 shoes: New Balance N1024

nice and easy lope down to Endcliffe to help with the park run, then back about 90mins after. 106 runners today, won in ~17mins, 2 ShUOCers (James and Chris the BAOC guy)
11.58 down, 13.02 back.
This seemed very easy for the pace, maybe I should have run it?!

3 PM

Running - Road 39:30 [2] 7.2 km (5:29 / km) +180m 4:53 / km
shoes: New Balance N1024

Was hoping a few newer members would show up, but it was just me and Mark. Hit up Rivelin for a bit before heading back from the Millpond, leaving Mark to go on.
Looking forward to tomorrow.

Friday Oct 15, 2010 #

5 PM

Running - Road 39:20 [1] 7.6 km (5:11 / km) +110m 4:50 / km
slept:7.5 shoes: New Balance N1024

Easy sleasy round crosspool, ranmoor, stables and bh.

Thursday Oct 14, 2010 #

Note
slept:7.0 (rest day)

knackered. Not hungover, but managed to waste the whole day.

Wednesday Oct 13, 2010 #

4 PM

Orienteering - Urban (Crookes QuizO) 16:30 [3] *** 2.6 km (6:21 / km) +65m 5:38 / km
spiked:10/10c slept:7.0 shoes: New Balance N1024

Quite nice, good little burn up. lots of deviation from the straight line.

Warm up/down 7:00 [2] 1.2 km (5:50 / km)
shoes: New Balance N1024

the bits of running I didn't time

Running - Road 50:14 [3] 10.3 km (4:53 / km) +150m 4:33 / km
shoes: New Balance N1024

Run form top of springvale after. ZigZaged the slope in Rivellin, Coppice, home. Feeling OK, body still getting used to a heavier training load though.

Tuesday Oct 12, 2010 #

5 PM

Running - Road 36:00 [2] 7.4 km (4:52 / km) +100m 4:33 / km
slept:7.0 shoes: New Balance N1024

Pre-intervals. Round back of Bole Hill, stables, lotties, Crosspool, Goodwin then Ponderosa. right ITB tight to start with but stretched it off.

Warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance N1024

Around the ponderosa, drills/strides, wd.

Running Intervals 21:00 [4] 4.5 km (4:40 / km)
shoes: New Balance N1024

2x(4x15, 2x30, 1x60 and back down), 1min between reps.
Was a bit all over the place pace wise, should have thought out what pace I wanted to be doing before hand.
need to get some longer intervals and hills in, but am busy on a Thursday. Will have to start up the Barbie school in a couple of weeks!

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