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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 30 days ending Apr 30, 2016:

activity # timemileskm+mload
  Off-road running14 13:00:45 95.63(8:10) 153.9(5:04) 1190329.6
  Road running8 4:50:10 34.42(8:26) 55.4(5:14) 400112.9
  S&C8 2:45:0051.8
  Orienteering2 2:03:05 8.57(14:21) 13.8(8:55) 54068.6
  Running (buggy/bag)7 1:45:00 11.2(9:22) 18.02(5:50)21.0
  Cycling1 50:00 13.05(15.7/h) 21.0(25.2/h)20.0
  Terrain running1 44:45 5.72(7:50) 9.2(4:52) 12025.7
  Total32 25:58:45 168.59 271.32 2250629.7
  [1-5]32 25:28:45

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Saturday Apr 30, 2016 #

Event: British Orienteering Championships 2016 Long Distance
 
1 PM

Orienteering 1:14:33 [2] 9.0 km (8:17 / km) +250m 7:16 / km
shoes: Icebug (iii)

BOC - Brown Clee
Terrible. Less said the better.

Off-road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug (iii)

Friday Apr 29, 2016 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

7 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

Wednesday Apr 27, 2016 #

7 AM

S&C 25:00 intensity: (10:00 @0) + (10:00 @1) + (5:00 @2)

yoga
12 PM

Road running 37:30 [2] 7.5 km (5:00 / km)
shoes: inov8 road-x 233 (iv)

Tuesday Apr 26, 2016 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: inov8 road-x 233 (iv)

7 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: inov8 road-x 233 (iv)

Road running 37:00 [2] 6.8 km (5:26 / km)
shoes: inov8 road-x 233 (iv)

Monday Apr 25, 2016 #

7 AM

Off-road running 22:30 [1] 4.2 km (5:21 / km)
shoes: inov8 road-x 233 (iv)

8 PM

S&C 35:00 intensity: (5:00 @0) + (10:00 @1) + (10:00 @2) + (10:00 @3)

weights, core, yoga

Sunday Apr 24, 2016 #

5 PM

Off-road running long 1:57:00 [2] 23.8 km (4:55 / km) +200m 4:43 / km
shoes: inov8 race ultra 290

Ayot st Lawrence loop
Nice route but I got a bit fed up with wrong turnings!

Saturday Apr 23, 2016 #

12 PM

Terrain running intervals 44:45 intensity: (10:00 @1) + (16:15 @3) + (18:30 @4) 9.2 km (4:52 / km) +120m 4:34 / km
shoes: inov8 roclite 243 (ii)

Nettleden valley reps
2x tempo downhill/2x hard reps uphill with 90s walking between everything

Off-road running warm up/down 14:15 [1] 3.0 km (4:45 / km)
shoes: inov8 roclite 243 (ii)

Friday Apr 22, 2016 #

7 AM

S&C 25:00 [3]

weights
7 PM

Road running 32:30 [2] 6.9 km (4:43 / km)
shoes: inov8 road-x 233 (iv)

Thursday Apr 21, 2016 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: inov8 race ultra 290

7 PM

Off-road running 1:00:00 intensity: (30:00 @1) + (30:00 @2) 11.0 km (5:27 / km)
shoes: inov8 race ultra 290

mostly easy and sociable with the club, plus a few faster stretches with justin

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: inov8 race ultra 290

Wednesday Apr 20, 2016 #

6 PM

Cycling 50:00 [2] 21.0 km (25.2 kph)

Easy pootle in the chilly sunshine round kimpton/codicote
Much better this afternoon after a pretty unpleasant 36 hours

Monday Apr 18, 2016 #

9 AM

Off-road running hills 1:15:00 intensity: (1:05:00 @2) + (10:00 @5) 14.5 km (5:10 / km)
shoes: inov8 f-lite 195

Lady's walk hill reps x7
C • Something hilly coming up o... 3

Sunday Apr 17, 2016 #

9 AM

Off-road running long 1:59:00 [2] 20.0 km (5:57 / km) +530m 5:15 / km
shoes: inov8 roclite 243 (ii)

Chilterns
From dagnall to ivinghoe beacon and ashridge. Not looking at pace at all, just trying to get in as much climb as I could. Hoping to squeeze in 500-600m so this is a good route. Maybe best to extend it south or west rather than spend so much time going up and down ivinghoe, which is steep but not big once you're up on the ridge.
Beautiful sunny morning, just the right side of chilly, and plenty of buzzards, kites, deer and woodpeckers out.

Saturday Apr 16, 2016 #

9 AM

Off-road running tempo 18:58 [4] 5.0 km (3:48 / km)
ahr:172 shoes: inov8 f-lite 195

St Albans
Only had my hr on the screen and kept a steady tempo effort regardless of the pace. Hoped it might be a bit quicker but hey ho.

Off-road running hills 2:00 [5] 0.6 km (3:20 / km) +60m 2:13 / km
shoes: inov8 f-lite 195

6x 100m ish hills, flat out. Walked back down for recoveries.

Off-road running 25:00 [1] 4.5 km (5:33 / km)
shoes: inov8 f-lite 195

Friday Apr 15, 2016 #

7 AM

S&C 10:00 intensity: (5:00 @0) + (5:00 @1)

yoga
7 PM

Off-road running 40:20 [2] 7.8 km (5:10 / km)
shoes: inov8 race ultra 290

Common and rothamstead. Nice route.

Thursday Apr 14, 2016 #

7 AM

S&C 15:00 intensity: (5:00 @0) + (10:00 @1)

yoga
7 PM

Road running 1:00:00 [2] 11.5 km (5:13 / km)
shoes: Asics 2000

took the shorter, easier option for the club run and had a nice cruise to knott wood.

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

Wednesday Apr 13, 2016 #

7 AM

S&C 15:00 intensity: (5:00 @0) + (10:00 @1)

yoga
6 PM

Off-road running long 1:22:00 [3] 17.4 km (4:43 / km) +150m 4:31 / km
shoes: inov8 road-x 233 (iv)

steady out to wheathampstead and waterend. nice evening.

Monday Apr 11, 2016 #

7 PM

Road running 36:40 [1] 6.8 km (5:24 / km)
shoes: inov8 road-x 233 (iv)

jog around harpers

S&C 30:00 [2]

core and single leg stuff

Sunday Apr 10, 2016 #

6 PM

Off-road running 1:04:30 [2] 13.4 km (4:49 / km) +150m 4:33 / km
shoes: inov8 race ultra 290

Steady round batford and wheathampstead, climbing as much as I could.

Saturday Apr 9, 2016 #

5 PM

Off-road running hills 37:12 intensity: (15:00 @3) + (15:00 @4) + (7:12 @5) 8.4 km (4:26 / km) +100m 4:11 / km
shoes: inov8 roclite 243

Kenyan hills

Road running 16:30 [1] 2.0 km (8:15 / km)
shoes: inov8 roclite 243

Little trot round batford springs with em

Wednesday Apr 6, 2016 #

7 PM

Road running tempo 40:00 [3] 8.3 km (4:49 / km) +200m 4:18 / km
shoes: inov8 road-x 233 (iv)

again it felt tougher than I thought it should for the pace. This time just thought I might as well keep on working hard for a tempo run.
Checked the machine more carefully after and it has a natural 1-2 degree slope, so adding another 1-2 degrees makes it fair steep

Tuesday Apr 5, 2016 #

7 PM

Road running 30:00 intensity: (20:00 @2) + (10:00 @3) 5.6 km (5:21 / km) +200m 4:33 / km
shoes: inov8 road-x 233 (iv)

planned something a bit easier but the treadmill had a bit of a mind of its own so I ended up working reasonably hard on a decent incline

S&C 10:00 [2]

core

Sunday Apr 3, 2016 #

Off-road running 58:00 [2] 11.8 km (4:55 / km)
shoes: inov8 road-x 233 (iv)

Saturday Apr 2, 2016 #

Event: LOC weekend - Middle/Long Distance
 
12 PM

Orienteering race 48:32 [4] 4.8 km (10:07 / km) +290m 7:46 / km
shoes: Icebug (iii)

LOC middle at Tarn Hows
one of my favourite areas from NWJS weekends so I was v keen for this.
Really enjoyed the run, and tried to put into practice a few things I learned from wass. Consciously tried to pick routes to ease the running and at several points felt better for it. Should have backed myself to keep doing that at #15 but ended up on a worst of both worlds type route.
Went walkabout on #5 which was silly, and missed #10 with sloppy compass on the way out of #9.
Felt a bit fresher warming up and down too - although still, still not 100%.

Off-road running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Icebug (iii)

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