Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 30 days ending Sep 30, 2013:

activity

time

miles

Running

17:48:01

115.23

(9:16)

185.45

(5:46)

2499

Core/ Strength

5:41:30

Rowing

5:00:00

Orienteering

4:06:46

22.74

(10:51)

36.6

(6:45)

362

45c

Stretching/Rolling/Yoga

2:15:00

Cycling

1:19:23

20.72

(3:50)

33.35

(2:23)

Total

36:10:40

158.7

255.4

2861

45c

[1-5]

34:45:40

averages - weight:84.3kg

5:00

0:00

» now

Monday Sep 30, 2013 #

2 PM

Cycling 1:19:23 [3] 33.35 km (2:23 / km)

Borrowed Willy's road bike so that I could go and drop a pair of jeans back to a mate. Had to go drop them at Milton so headed out through Harpole the Kislingbury Rothersthorpe. Short break when i got to Milton and then headed back via Gayton Bugbrooke and Flore. I made the mistake of wearing a hoody as thought it was cold, I very quickly regretted this decision and I got a pretty heavy sweat on, and both hoody and t-shirt were rather damp when i got back.

C • Rogersthorpe? Gayton? 2

7 PM

Core/ Strength 20:00 [2]

Friday Sep 27, 2013 #

9 AM

Running 41:45 [2] 6.81 km (6:08 / km)
shoes: Walsh Black

Slow early morning run, that was even slower than expected because my legs hurt a ridiculous amount. Gradually began to felt a little better but still couldn't really lengthen the stride.

10 AM

Core/ Strength 20:00 [3]

Not just my legs that hurt today so cut this session a little bit shorter than planned.

Thursday Sep 26, 2013 #

12 PM

Core/ Strength 10:00 [2]

6 PM

Running warm up/down 8:46 [1] 1.61 km (5:27 / km)
shoes: White, shoes 2

Running intervals 32:12 [5] 4.29 km (7:30 / km)
shoes: White, shoes 2

Bit of a painful session today. Did relays, first one 300m with 100m jog recovery, two people in a team and each person does 5. I had the slow girl, so had to run pretty quick to give her a start, 43 for the first and a 42 for the last, the others were 45 or 46.
Next relay was 200 5 each, 3 people in a team had a much better team this time all under 29 i think but hard to stop and start watch with a batten hand over.
then we did two 100 relays apart from the numbers meant that i had to run a 200m in each one.
Legs were pretty dead by the end as had been pushing hard.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: White, shoes 2

Couple of laps warm down.

11 PM

Stretching/Rolling/Yoga 15:00 [0]

Wednesday Sep 25, 2013 #

12 PM

Core/ Strength 45:00 [3]

Big pre-lunch core session. Pretty hard work feel like I have destroyed myself upper body a little.

4 PM

Running long 1:15:28 [3] 15.22 km (4:58 / km) +176m 4:41 / km
shoes: Walsh Black

The Holdenby loop with the extra bit round Harlstone. Felt a little crap for the first couple of K but then felt better for the rest until about 12km where I had a rough patch and after the last 'climb' decided to miss out the extra bit behind the church. Went a little quicker than Saturday and got back just in time for Pointless.

Note
weight:83kg

Wednesday weigh in and I have lost 2kg.

11 PM

Stretching/Rolling/Yoga 15:00 [0]

Tuesday Sep 24, 2013 #

12 PM

Core/ Strength 10:00 [2]

Bit of pre-lunch core and press ups

6 PM

Running warm up/down 14:24 [1] 2.59 km (5:34 / km)
shoes: Walsh Black

Jog out to and to the bottom of apple. Had yet another run in with a group of cows, these ones had some how managed to knock a fence down.

Running hills 23:10 [5] 4.57 km (5:04 / km) +183m 4:13 / km
shoes: Walsh Black

Hills on apple with Ali. Had forgotten how horrible this hill is. Did 8 reps with jog back down recovery. Had to do some quick stretching at the top of the first few as my right calf felt a little like it was going to snap.

Running warm up/down 13:24 [1] 2.25 km (5:57 / km)
shoes: Walsh Black

Jog back home, had to change the route slightly as the cows that had knocked down a fence had all decided they preferred the field they weren't meant to be in.

11 PM

Stretching/Rolling/Yoga 20:00 [0]

Sunday Sep 22, 2013 #

Event: London City Race

12 PM

Running warm up/down 11:27 [2] 2.84 km (4:02 / km)
shoes: White, shoes 2

Bit of a warm up jogging around with Poo Boy discussing some of his indiscretions and him reminding me that he has found a job before I have (think this is the motivation I needed).

Orienteering race 1:02:12 [5] *** 13.74 km (4:32 / km) +105m 4:22 / km
30c shoes: White, shoes 2

London City Race. Started out ok and running well and then my legs started feeling more and more drained and they really didnt want to move much more after the map change. Navigation was going well at the start as well, until i took the scenic route choice to have a look at a building site and Poo Boy went straight past me. After the map change I was just trying to keep running and not make any more mistakes. In the last section got caught by Ben S and Adam Potter, legs were really tired and struggled to stick with them both.

Running 7:37 [3] 1.28 km (5:57 / km)
shoes: White, shoes 2

Short jog with Adam after the race

1. Mens Elite - Splits

Saturday Sep 21, 2013 #

4 PM

Running long 1:22:00 [3] 15.7 km (5:13 / km) +263m 4:49 / km
shoes: Walsh Black

Longish Run with Ali, went out to do the same loop as last week but there was a wedding going on in Harlstone and we didn't think they would appreciate us running through the reception so took a slightly longer loop around the golf course. Heading up towards Holdenby Ali was feeling pretty rough so I let him cut across a field while I ran around through the farm yard.
Not sure the distance and time are completely accurate as i turned my watch off while we were dealing with a cow and forgot to turn it back on so have sort of guessed distance using map my run to work out the missing section.

Friday Sep 20, 2013 #

3 PM

Core/ Strength 45:00 [3]

6 PM

Running 38:46 [2] 7.33 km (5:17 / km)
shoes: Walsh Black

Run up to the moors did that loop and the through little Brington and down the Carriage drive. Had a couple of interesting moments with some cows and also ended up having a crab apple fight.

Thursday Sep 19, 2013 #

6 PM

Running warm up/down 9:40 [1] 1.67 km (5:47 / km)
shoes: White, shoes 2

Down to the lake car park

Running intervals 37:23 [4] 9.23 km (4:03 / km)
shoes: White, shoes 2

Interval session at the track. 9x 800m with 200m jog recovery. Told to run at about 80secs lapping which we managed on some went a couple of seconds slow on a couple a little too fast on others. Legs feeling good while running but calf a little tight on the recoveries.
2:40, 2:42, 2:42, 2:41, 2:35, 2:35, 2:34, 2:39, 2:35

Running warm up/down 11:42 [1] 1.22 km (9:35 / km)
shoes: White, shoes 2

11 PM

Stretching/Rolling/Yoga 10:00 [0]

Wednesday Sep 18, 2013 #

3 PM

Core/ Strength 45:00 [3]

6 PM

Running 48:34 [2] 9.33 km (5:12 / km) +110m 4:55 / km
shoes: Walsh Black

Run with Ali. Did the Short East Haddon loop and added a bit behind the church. The ploughed fields were a little heavy going and will probably get worse as the winter goes on which is going to be really fun.

C • looking good! 3

11 PM

Stretching/Rolling/Yoga 10:00 [0]
weight:85kg

Tuesday Sep 17, 2013 #

5 PM

Running 9:42 [1] 1.67 km (5:49 / km)
shoes: Supra

Running intervals 26:15 [4] 5.85 km (4:29 / km)
shoes: Supra

Couldn't get a lift to athletics tonight so went out to do intervals from home in the drizzly shit rain. 5 reps up and down the avenue of trees behind the church, about 550m long so reps about 1.1k and on a slope so down hill for the first half of the intervals and up hill on the way back. Took 90 secs recovery.
3:56, 3:53, 3:54, 3:55, 3:51

Running warm up/down 9:08 [1] 1.13 km (8:05 / km)
shoes: Supra

Jog home

Monday Sep 16, 2013 #

6 PM

Running 40:38 [2] 7.69 km (5:17 / km) +59m 5:05 / km
shoes: Walsh Black

Slowish run with Willy and Ali. Same loop as the other day with an extra loop through Little Brington and an extra bit in the village. Highlight of the run was definitely Willy and Ali head butting each other when they tried to shoulder barge me.

7 PM

Core/ Strength 40:00 [3]

11 PM

Stretching/Rolling/Yoga 15:00 [0]

Now that i have actually regained some flexibility and stretching doesn't hurt more than giving birth I have decided to move the intensity down to 0.

Sunday Sep 15, 2013 #

3 PM

Running long 1:11:30 [3] 14.31 km (5:00 / km) +161m 4:44 / km
shoes: Walsh Black

Longish run with Ali. The started out towards Nobottle with a strong smell of shit in our nostrils due to the muck spreading going on. Then headed out towards Harlstone in slightly fresher smelling air. Crossed the golf course and the A428 and headed down the first footpath to Holdenby where we got stared down by a bull and frightened a horse into nearly throwing its rider off. From Holdenby went down through the Elephant grass back across the A428 and back to home looping around the back of the church.

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Saturday Sep 14, 2013 #

6 PM

Running warm up/down 10:38 [1] 1.77 km (6:00 / km)
shoes: Walsh Black

Running intervals 11:59 [3] 2.38 km (5:02 / km)
shoes: Walsh Black

A few hill intervals with Willy.A lovely hill that gets steeper as you go up, could probably do with being a little longer. Managed to push and get a bit quicker as we went through.
57.0, 53.8, 49.0, 50.9, 47.7, 46.7

Running warm up/down 13:14 [1] 1.8 km (7:21 / km)
shoes: Walsh Black

Friday Sep 13, 2013 #

3 PM

Core/ Strength 45:30 [3]
weight:85kg

7 PM

Running 36:00 [2] 7.14 km (5:03 / km) +48m 4:53 / km
shoes: Walsh Black

Run around the fields with Ali and Willy. The weather was absolutely delightful so warm and nice. oh wait it was pissing it down.

11 PM

Stretching/Rolling/Yoga 10:00 [1]

Thursday Sep 12, 2013 #

6 PM

Running 23:58 [2] 4.61 km (5:12 / km) +33m 5:01 / km
shoes: White, shoes 2

Went to Athletics to find that the session wasn't on because it was the club champs. So went for a short run before doing the 1500,

Running warm up/down 13:49 [1] 1.57 km (8:48 / km) +10m 8:32 / km
shoes: White, shoes 2

Little warm up with Willy before the race.

Running race 4:17 [5] 1.5 km (2:51 / km)
shoes: Orange Spikes

1500m in the Club champs. Bit of a spontaneous decision to do this race, thought it was worth doing at least one track race this year and see how it went. Main aim was obviously to beat Willy but was also trying to break my PB (4:14).
I lead it out in quite a quick time but dropped a little on the first full lap and Jacob over took at a pace i couldn't quite match but tried to hold on and gradually started to pull him back in the next two laps. little disappointed that I didn't manage to break the PB but still quite happy with the time considering first track race for 4 or 5 years.
Splits.
1st 300m: 51.4
1st full Lap: 1:12.5
2nd lap: 1:06.6
3rd lap: 1:07.1

Running 8:00 [3] 1.2 km (6:40 / km)
shoes: White, shoes 2

11 PM

Stretching/Rolling/Yoga 15:00 [1]

Wednesday Sep 11, 2013 #

7 PM

Core/ Strength 21:00 [3]

Did go running today as feet still have gigantic blood blisters on them. Going to pop them tomorrow so I can do the interval session.

Tuesday Sep 10, 2013 #

6 PM

Running 1:00:53 [3] 13.29 km (4:35 / km) +74m 4:27 / km
shoes: Saucony Progrid Omni 8 (2)

Run with the athletics lot and Willy from Abington Park down to the river all the way along to Delapre through the park and back to the river all away the riverside until the western favell bridge and back to the park had a rather gentle pace to begin but it built up and ended up moving quite quickly. I had also forgotten how entertaining and original the locals of Northampton can be, apparently running in a group of guys all wearing different shades of blue is gay, it is lucky they didn't see us when we were lined up in shade order. Think their tiny minds would have been blown!

10 PM

Stretching/Rolling/Yoga 15:00 [1]

Monday Sep 9, 2013 #

6 PM

Core/ Strength 40:00 [3]

Sunday Sep 8, 2013 #

10 AM

Running warm up/down 15:26 [1] 1.26 km (12:15 / km)
shoes: Supra

Had a little jog around

Orienteering race 44:45 [5] *** 7.33 km (6:06 / km) +156m 5:31 / km
15c shoes: Supra

The taking of yet another prestigious relay titles, with Me, Willy and my Dad taking the win on the West Mids relays. The area was a little crappy and going around on the paths was definitely the quickest route on most of the controls so the straight line distance of 5.4k was a slight underestimate. Had quite a clean run and came back in first by quite a long way.

Friday Sep 6, 2013 #

Note

The late night paddle and some nights out meant took a couple of days off training to warm up and try to prevent my body dying.

Thursday Sep 5, 2013 #

4 AM

Rowing 5:00:00 [1]

Went for a little paddle down the Spey. Lots of boat banter until we fell asleep then we quickly decided we needed to get a lift back as we were freezing.

C • im gonna log this weeks dog... 4

Wednesday Sep 4, 2013 #

12 PM

Orienteering 34:15 [3] 3.16 km (10:50 / km)
shoes: Walsh Black

Another set of trains on Moor of Alvie. Again some quite large recoveries.

2 PM

Orienteering (AlcO) 23:00 [5] 3.81 km (6:02 / km)
shoes: Walsh Black

AlcO rather fast and boozy. Set off first after the first drink, but quickly caught by Owens kept with him until part way part way through 2nd loop but dropped off a bit on the next few bits and ended up running with Cherry for the rest.

Tuesday Sep 3, 2013 #

2 AM

Running 2:49:16 [3] 20.34 km (8:19 / km) +1382m 6:13 / km
shoes: Walsh Black

Mountain run with the boys. Brilliant weather after a little cloud on the top of ben macdui. the highlight of the run was definitely a foreign guy with no map asking the way to braemar at on the top of ben macdui. Dropped down from there to the loch A'an and then up the horribly steep slope to the top of cairn gorm and back to the car park.

Monday Sep 2, 2013 #

2 PM

Orienteering 44:05 [2] 4.96 km (8:53 / km) +63m 8:21 / km
shoes: Supra

Bit of o. didn't go so well, felt a little ill.

4 PM

Orienteering intervals 38:29 [4] 3.6 km (10:41 / km) +38m 10:09 / km
shoes: Supra

bit of trains. had some quite large recovery waiting for people.

Sunday Sep 1, 2013 #

Running 1:15:00 [3] 10.0 km (7:30 / km)
shoes: Walsh Black

Beginning of Boot Camp, woke up a little late so instead of trains went for a run up Malley's favourite path with Millar, Moomin, Cherry and Josh. It was pretty nice and but the weather was not so great.

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