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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Nov 17, 2013:

activity # timemileskm+m
  Running Road4 2:24:41 19.04(7:36) 30.64(4:43) 122
  Running on Paths2 1:53:42 14.03(8:06) 22.58(5:02) 147
  Orienteering1 1:08:19 5.72(11:57) 9.2(7:26) 170
  The Track1 51:30 6.52(7:54) 10.5(4:54)
  Stretching/Rolling/Yoga4 50:00
  Core/ Strength2 47:00
  Running1 25:00 1.43(17:30) 2.3(10:52)
  Total14 8:20:12 46.74 75.22 439
  [1-5]12 7:50:12
averages - weight:81kg

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Sunday Nov 17, 2013 #

11 AM

Running warm up/down 15:00 [1] 1.3 km (11:32 / km)
shoes: Supra

Jog to the start attempting not to get kicked by horses on the way.

Orienteering race 1:08:19 [4] 9.2 km (7:26 / km) +170m 6:48 / km
shoes: Supra

My Dad is mental and decided to that going to Dorset for a day was a good idea.
The area was mainly open and really runnable for the first part but then had gorse everywhere for the second half. Navigation went ok for most of it just had a few shakes on a couple of controls and one larger mistake where i turned the wrong way after coming over a ridge.
Running: I was feeling good and running well for most of the course think I still need to gain a little strength as struggling slightly in the deeper heather.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Supra

Friday Nov 15, 2013 #

9 AM

Running on Paths 52:10 [3] 10.07 km (5:11 / km)
shoes: Inov8 x-talon

I work late again today so another prebreakfast run. Legs were feeling very stiff. Went out towards the rail then along green lane back up to the top of the hill along the moors footpaths to little brington, had to change to route slightly going up to Robert's barn as there was a tractor spraying some shite over the footpath. So ran around the edge of a few fields to get back on to the path without getting lungs full of pesticide. Dropped down to the carriage drive and up through tebits.
7 PM

Core/ Strength 15:30 [4]

Pre-dinner core.
9 PM

Stretching/Rolling/Yoga 10:00 [1]

10 PM

Stretching/Rolling/Yoga 15:00 [0]

Thursday Nov 14, 2013 #

5 PM

Running Road 37:00 [3] 7.67 km (4:49 / km) +45m 4:41 / km
shoes: Gel-DS Trainer

The normal run to training from work. Watch is still not working so time is a bit of a guess.
6 PM

The Track warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Gel-DS Trainer

The Track intervals 37:30 [4] 8.7 km (4:19 / km)
shoes: Gel-DS Trainer

Thursday means track time. 4x 2km with 200m walk/jog recovery.
All done at 80secs lap pace, dropped a few seconds on the first session but then managed to hold the pace for the rest. Legs were starting to feel pretty dead by the end of the set.

The Track warm up/down 9:00 [1] 1.2 km (7:30 / km)
shoes: Gel-DS Trainer

Few laps jog of the track.

Wednesday Nov 13, 2013 #


Still losing the booze weight, think I drank more beer than I thought at Uni.
9 AM

Running on Paths 1:01:32 [3] 12.51 km (4:55 / km) +147m 4:39 / km
shoes: Inov8 x-talon

Morning run in the sun with Willy. Down to the rifle range and then out to towards Whilton on the moors back towards the village and down to the Whilton road before looping behind the half cut copse and back home with a loop behind the church to get the time up a little.
Legs felt pretty stiff to begin with but felt better as the run went on. I was slightly regretting not having breakfast before we went though.
Had a good chat with Willy about the how great SPOOK weekend is going to be and the gossip form ShUOC, seems like the boys have all become emotional wrecks since my father figure role left the Steel City.
6 PM

Core/ Strength 31:30 [3]

Bit of core after an afternoon of learning how to save lives at work .

Tuesday Nov 12, 2013 #

Stretching/Rolling/Yoga 10:00 [1]

5 PM

Running Road 30:00 [3] 6.01 km (5:00 / km)
shoes: Gel-DS Trainer

Work to the park as normal. Decided that poeple that ride reclined bikes are mental after seeing one cut in front of a HGV on one of the roundabouts in Brackmills I could barely see him so don't know how he thought any drivers could see him.
6 PM

Running Road warm up/down 4:23 [1] 0.72 km (6:05 / km)
shoes: Gel-DS Trainer

Jog to the start point for the session.

Running Road intervals 28:48 [5] 6.44 km (4:28 / km) +31m 4:22 / km
shoes: Gel-DS Trainer

Athletics. 5 laps of the smaller park which is 1.25km with 2mins recovery. Hard session and pushing hard all the way managed to get quicker on each one, my Garmin is still being shit so have used Willy's times:
4:11, 4:06, 4:04, 4:02, 3:59. Working hard on the last one and managed to dip below 4 mins.

Running Road warm up/down 13:07 [2] 2.4 km (5:28 / km)
shoes: Gel-DS Trainer

The long way round the park back to the cars.
11 PM

Stretching/Rolling/Yoga 15:00 [0]

Monday Nov 11, 2013 #

7 PM

Running Road 31:23 [3] 7.4 km (4:14 / km) +46m 4:07 / km
shoes: Gel-DS Trainer

A bit more wearing in the new trainers. So went to Whilton and back with Willy. Had to go after work and it was rather dark so took a head torch. Seemed to be going at a pretty decent pace and opened up the legs a little through the village to see how the legs were after the weekend.

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