Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Running39 23:40:36 177.39(8:01) 285.48(4:59) 4866
  Orienteering9 9:37:55 47.62(12:08) 76.64(7:32) 85226 /26c100%
  Strength and Conditioning6 3:44:48 1.55 2.5
  Total42 37:03:19 226.56 364.61 571826 /26c100%
  [1-5]42 33:02:22
averages - weight:67.9kg

«»
3:37
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Feb 28, 2018 #

9 AM

Running 6:49 [2] 1.18 km (5:47 / km) +10m 5:33 / km
shoes: Inov8 X Talon 212 (5)

Orienteering intervals 8:06 [5] 1.34 km (6:04 / km)
shoes: Inov8 X Talon 212 (5)

Orienteering intervals 30:50 intensity: (7:00 @0) + (23:50 @5) 5.06 km (6:06 / km) +3m 6:05 / km
shoes: Inov8 X Talon 212 (5)

Running warm up/down 3:34 [1] 0.66 km (5:26 / km) +5m 5:14 / km
shoes: Inov8 X Talon 212 (5)

Orienteering 11:51 [3] 1.54 km (7:41 / km) +20m 7:13 / km
shoes: Inov8 X Talon 212 (5)

Running warm up/down 1:47 [2] 0.28 km (6:29 / km) +2m 6:15 / km
shoes: Inov8 X Talon 212 (5)

Orienteering 14:04 [2] 2.04 km (6:55 / km)
shoes: Inov8 X Talon 212 (5)

3 PM

Running warm up/down 18:47 intensity: (1:38 @0) + (12:01 @1) + (5:08 @2) 2.52 km (7:27 / km) +44m 6:51 / km
ahr:117 max:138 shoes: Inov8 X Talon 212 (5)

Orienteering intervals 32:42 intensity: (2:23 @0) + (6:53 @1) + (4:47 @2) + (7:47 @3) + (10:43 @4) + (9 @5) 3.9 km (8:23 / km) +18m 8:12 / km
ahr:139 max:170 shoes: Inov8 X Talon 212 (5)

Running warm up/down 26:45 intensity: (53 @0) + (18:28 @1) + (6:10 @2) + (1:14 @3) 3.1 km (8:38 / km) +71m 7:45 / km
ahr:121 max:144 shoes: Inov8 X Talon 212 (5)

Tuesday Feb 27, 2018 #

7 PM

Orienteering 29:23 intensity: (4:43 @0) + (7:54 @1) + (9:42 @2) + (5:18 @3) + (55 @4) + (51 @5) 3.03 km (9:43 / km) +86m 8:30 / km
ahr:140 max:207 shoes: Inov8 X Talon 212 (5)

Monday Feb 26, 2018 #

5 PM

Running 32:38 intensity: (20 @0) + (7:59 @1) + (24:19 @2) 6.73 km (4:51 / km) +12m 4:48 / km
ahr:127 max:137 shoes: NB Fresh Foam Zante V2

Sunday Feb 25, 2018 #

11 AM

Running 7:43 intensity: (21 @0) + (1:35 @1) + (2:56 @2) + (2:51 @3) 1.5 km (5:09 / km) +10m 4:59 / km
ahr:131 max:146 shoes: Inov8 X Talon 212 (5)

Orienteering 1:02:55 intensity: (7 @0) + (15 @1) + (2:20 @2) + (8:36 @3) + (51:37 @4) 12.85 km (4:54 / km) +79m 4:45 / km
ahr:157 max:165 shoes: Inov8 X Talon 212 (5)

Pembrey

Bit of a blast or bramble hack - remember this area being pristine white Forest. Big error on 6 (~3min) and lots of other little bits. Though 14 (little depression) was in the wrong place.

Running 22:32 intensity: (7:52 @0) + (12:52 @1) + (1:48 @2) 2.56 km (8:49 / km) +14m 8:35 / km
ahr:102 max:129 shoes: Inov8 X Talon 212 (5)

Saturday Feb 24, 2018 #

7 PM

Running 7:53 intensity: (1:21 @0) + (2:06 @1) + (2:25 @2) + (2:01 @3) 1.21 km (6:31 / km) +22m 5:58 / km
ahr:123 max:147 shoes: Inov8 X Talon 212 (5)

Orienteering 1:20:51 intensity: (11 @0) + (13 @1) + (1:41 @2) + (9:42 @3) + (1:02:58 @4) + (6:06 @5) 14.09 km (5:44 / km) +132m 5:29 / km
ahr:162 max:174 shoes: Inov8 X Talon 212 (5)

BNC at Merthyr Mewr

Pretty poor first 7 controls losing ~10mins by the point, the majority on 2 (~5mins). After that it was ok but pace was not great. Course was not as inspring as it could have been.

Running 5:51 intensity: (1:11 @0) + (4:20 @1) + (20 @2) 0.76 km (7:42 / km) +4m 7:31 / km
ahr:112 max:128 shoes: Inov8 X Talon 212 (5)

Thursday Feb 22, 2018 #

7 AM

Running 22:19 intensity: (32 @0) + (1:08 @1) + (8:14 @2) + (12:25 @3) 4.9 km (4:33 / km) +56m 4:19 / km
ahr:138 max:150 shoes: NB Fresh Foam Zante V2

5 PM

Running 24:19 intensity: (14 @0) + (1:11 @1) + (14:28 @2) + (6:38 @3) + (1:48 @4) 5.58 km (4:21 / km) +206m 3:41 / km
ahr:138 max:165 shoes: NB Fresh Foam Zante V2

Wednesday Feb 21, 2018 #

7 AM

Running 23:42 intensity: (32 @0) + (1:42 @1) + (12:43 @2) + (8:45 @3) 5.01 km (4:44 / km) +58m 4:28 / km
ahr:135 max:147 shoes: Inov8 Trailtalon 250

5 PM

Running 1:02:49 intensity: (53 @0) + (10:58 @1) + (41:15 @2) + (9:43 @3) 12.9 km (4:52 / km) +298m 4:22 / km
ahr:131 max:151 shoes: Inov8 Trailtalon 250

Tuesday Feb 20, 2018 #

6 AM

Running warm up/down 9:06 intensity: (15 @0) + (32 @1) + (55 @2) + (7:24 @3) 1.85 km (4:56 / km) +22m 4:39 / km
ahr:140 max:151 shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 27:59 intensity: (20:38 @0) + (7:21 @1) 0.26 km (1:48:53 / km)
ahr:92 max:119 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 20:39 intensity: (24 @0) + (2:30 @1) + (10:48 @2) + (6:57 @3) 4.43 km (4:39 / km) +48m 4:25 / km
ahr:135 max:149 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running 25:07 intensity: (3:50 @0) + (3:51 @1) + (13:31 @2) + (3:55 @3) 4.8 km (5:14 / km) +176m 4:25 / km
ahr:126 max:147 shoes: Adidas Adizero Takumi Sen 2

Running 26:59 intensity: (17 @0) + (2:48 @1) + (2:48 @2) + (4:53 @3) + (14:21 @4) + (1:52 @5) 5.98 km (4:31 / km) +1m 4:30 / km
ahr:152 max:173 shoes: Adidas Adizero Takumi Sen 2

Running 19:27 intensity: (24 @0) + (3:45 @1) + (15:18 @2) 3.89 km (5:00 / km) +2m 4:59 / km
ahr:128 max:139 shoes: Adidas Adizero Takumi Sen 2

Monday Feb 19, 2018 #

6 PM

Running 32:12 intensity: (27 @0) + (1:54 @1) + (24:17 @2) + (5:34 @3) 7.11 km (4:32 / km) +68m 4:19 / km
ahr:133 max:145 shoes: NB Fresh Foam Zante V2

Sunday Feb 18, 2018 #

11 AM

Running warm up/down 14:11 intensity: (1:07 @0) + (4:18 @1) + (7:13 @2) + (1:33 @3) 2.39 km (5:56 / km) +14m 5:46 / km
ahr:125 max:146 shoes: VJ Bold

Orienteering race 35:10 intensity: (1 @0) + (12 @1) + (8 @2) + (30 @3) + (28:26 @4) + (5:53 @5) 6.38 km (5:31 / km) +91m 5:09 / km
ahr:166 max:173 spiked:26/26c shoes: VJ Bold

Tankersley Middle - Black

Legs like lead and head still suffering mildly from sinusitis; I was also mildly hungover. So physically it wasn't great but technically it was pretty solid. I didn't see the path junction to 2 so nearly overshot coming in at a weird angle (~15s) but that was about my biggest mistake. Could have been a bit straighter on one or two controls. Fairly pleased how it went considering.

http://www.syo.routegadget.co.uk/rg2/#161&course=1...

Running warm up/down 10:30 intensity: (1:14 @0) + (5:14 @1) + (4:02 @2) 1.56 km (6:43 / km) +20m 6:19 / km
ahr:120 max:136 shoes: VJ Bold

Saturday Feb 17, 2018 #

11 AM

Running 1:21:42 intensity: (27 @0) + (16:28 @1) + (1:04:36 @2) + (11 @3) 16.71 km (4:53 / km) +176m 4:39 / km
ahr:129 max:141 weight:67.9kg shoes: Inov8 Trailtalon 250

Not feeling the best but got something resembling a long run done.

Friday Feb 16, 2018 #

6 AM

Running 8:40 intensity: (12 @0) + (23 @1) + (49 @2) + (7:04 @3) + (12 @4) 1.88 km (4:37 / km) +22m 4:22 / km
ahr:142 max:156 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 30:00 [1]
shoes: NB Fresh Foam Zante V2

Running 19:14 intensity: (28 @0) + (1:05 @1) + (5:33 @2) + (12:08 @3) 4.22 km (4:34 / km) +17m 4:28 / km
ahr:139 max:152 shoes: NB Fresh Foam Zante V2

5 PM

Running 20:03 intensity: (1 @0) + (3:04 @1) + (15:05 @2) + (1:53 @3) 4.09 km (4:54 / km) +157m 4:07 / km
ahr:132 max:147 shoes: NB Fresh Foam Zante V2

Thursday Feb 15, 2018 #

7 AM

Running 22:04 intensity: (41 @0) + (1:04 @1) + (2:01 @2) + (15:01 @3) + (3:17 @4) 4.96 km (4:27 / km) +58m 4:12 / km
ahr:145 max:161 shoes: Inov8 Trailtalon 250

5 PM

Running warm up/down 1:10 intensity: (7 @0) + (14 @1) + (20 @2) + (29 @3) 0.26 km (4:31 / km)
ahr:131 max:148 shoes: Inov8 Trailtalon 250

Running tempo 47:11 intensity: (27 @0) + (40 @1) + (13:28 @2) + (12:46 @3) + (19:50 @4) 10.64 km (4:26 / km) +109m 4:13 / km
ahr:148 max:169 shoes: Inov8 Trailtalon 250

Tuesday Feb 13, 2018 #

6 AM

Running warm up/down 8:29 intensity: (8 @0) + (25 @1) + (42 @2) + (7:14 @3) 1.85 km (4:35 / km) +22m 4:19 / km
ahr:143 max:152 shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 27:29 intensity: (24:50 @0) + (2:39 @1) 0.38 km (1:11:34 / km)
ahr:88 max:111 shoes: Adidas Adizero Takumi Sen 2

CX Works

Running warm up/down 21:03 intensity: (29 @0) + (2:01 @1) + (10:34 @2) + (7:59 @3) 4.49 km (4:41 / km) +43m 4:28 / km
ahr:135 max:149 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running warm up/down 27:57 intensity: (5:45 @0) + (9:16 @1) + (8:07 @2) + (4:49 @3) 5.21 km (5:22 / km) +183m 4:34 / km
ahr:117 max:150 shoes: Adidas Adizero Takumi Sen 2

Running tempo (Hills) 22:39 intensity: (16 @0) + (3:28 @1) + (6:12 @2) + (7:46 @3) + (4:57 @4) 5.15 km (4:24 / km) +45m 4:13 / km
ahr:141 max:162 shoes: Adidas Adizero Takumi Sen 2

Track was sheet ice so was out on the roads

30mins of 3 x ~250m hills then continue round the circuit for the 4th ~700m. Back really sore and had to keep stopping to stretch decided after 2 sets to switch to easy running.

Running warm up/down 24:03 intensity: (1:13 @0) + (13:28 @1) + (9:05 @2) + (17 @3) 4.98 km (4:50 / km) +25m 4:43 / km
ahr:121 max:142 shoes: Adidas Adizero Takumi Sen 2

Monday Feb 12, 2018 #

7 AM

Running 23:18 intensity: (25 @0) + (1:02 @1) + (18:23 @2) + (3:28 @3) 4.82 km (4:50 / km) +19m 4:44 / km
ahr:134 max:146 shoes: Inov8 Trailtalon 250

5 PM

Running 27:25 intensity: (4:06 @0) + (11:31 @1) + (11:48 @2) 5.28 km (5:11 / km) +56m 4:56 / km
ahr:116 max:139 shoes: Inov8 Trailtalon 250

Sunday Feb 11, 2018 #

7 AM

Orienteering 2:27:18 intensity: (1:03:00 @0) + (48:20 @1) + (28:32 @2) + (7:26 @3) 9.39 km (15:41 / km) +137m 14:37 / km
ahr:106 max:149 shoes: Inov8 Roclite 319

Control hanging at Bestwood. Body aching lots, particularly my lower back which i think is the result of tight thighs.
10 AM

Orienteering 1:10:12 intensity: (5:52 @0) + (28:32 @1) + (27:16 @2) + (8:32 @3) 7.7 km (9:07 / km) +199m 8:04 / km
ahr:123 max:147 shoes: Inov8 Roclite 319

Collecting and very snowy in parts.

Saturday Feb 10, 2018 #

9 AM

Running 10:19 intensity: (5:00 @1) + (4:03 @2) + (1:16 @3) 1.7 km (6:03 / km) +2m 6:01 / km
ahr:137 max:149 shoes: Inov8 X Talon 212 (5)

Running race (Fell) 2:13:56 intensity: (22 @1) + (3:31 @2) + (41:01 @3) + (1:27:47 @4) + (1:15 @5) 25.75 km (5:12 / km) +896m 4:26 / km
ahr:157 max:170 shoes: Inov8 X Talon 212 (5)

Half Tour of Bradwell

Only realised I'd entered this yesterday (had forgotten). Thought I'd give it a go without pushing too hard after feeling not quite 100% yesterday.

Weather was pretty miserable, particularly the early stage running on exposed tops into the westerly gail. Was a relief to turn and drop down Cave Dale which was great fun. Pushed the pace here enjoying the concentration so as not to smash myself up and gained a lot of ground on others here.

Had an impressive, if slightly hair raising, head first trip coming down lose Hill. Looking it was a soft landing, slid about 20m, rolled and jumped back on my feet without losing much ground. Had not had my map out and through I knew where I was going heading towards Win Hill but missed the track and ended up running ~1km too far and losing lots of ground. (dropped from ~10th to ~20th). Cruised the flatter routes home taking a couple of places on the final run for the finish. 13th. 9th/10th without the 5mins lost.

Friday Feb 9, 2018 #

6 AM

Running warm up/down 10:58 intensity: (14 @0) + (1:08 @1) + (1:03 @2) + (8:33 @3) 2.01 km (5:28 / km) +24m 5:10 / km
ahr:139 max:153 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 55:52 intensity: (28:50 @0) + (26:21 @1) + (41 @2) 0.77 km (1:12:28 / km)
ahr:100 max:135 shoes: NB Fresh Foam Zante V2

Body Pump

Running warm up/down 19:15 intensity: (10 @0) + (50 @1) + (46 @2) + (16:59 @3) + (30 @4) 4.2 km (4:35 / km) +16m 4:30 / km
ahr:146 max:156 shoes: NB Fresh Foam Zante V2

5 PM

Running 17:31 intensity: (24 @0) + (19 @1) + (2:29 @2) + (14:19 @3) 4.04 km (4:20 / km) +150m 3:39 / km
ahr:143 max:154 shoes: NB Fresh Foam Zante V2

Thursday Feb 8, 2018 #

7 AM

Running 24:21 intensity: (47 @0) + (1:51 @1) + (3:46 @2) + (17:57 @3) 5.01 km (4:52 / km) +56m 4:36 / km
ahr:139 max:151 shoes: NB Fresh Foam Zante V2

12 PM

Running 24:16 intensity: (1:28 @0) + (1:22 @1) + (19:51 @2) + (1:35 @3) 4.72 km (5:08 / km) +27m 5:00 / km
ahr:134 max:142 shoes: NB Fresh Foam Zante V2

Wednesday Feb 7, 2018 #

7 AM

Running 24:56 intensity: (37 @0) + (1:06 @1) + (19:52 @2) + (3:21 @3) 5.11 km (4:53 / km) +50m 4:39 / km
ahr:134 max:149 shoes: Inov8 Trailtalon 250

5 PM

Running 1:06:12 intensity: (34 @0) + (3:17 @1) + (57:41 @2) + (4:40 @3) 13.83 km (4:47 / km) +180m 4:30 / km
ahr:133 max:153 shoes: Inov8 Trailtalon 250

Tuesday Feb 6, 2018 #

7 AM

Running warm up/down 8:45 [3] 1.9 km (4:36 / km) +20m 4:23 / km
shoes: Adidas Adizero Takumi Sen 2

Strength and Conditioning 25:38 intensity: (13:26 @0) + (12:12 @1) 0.17 km (2:29:02 / km)
ahr:100 max:119 shoes: Adidas Adizero Takumi Sen 2

CX Works

Running warm up/down 20:22 intensity: (23 @0) + (1:17 @1) + (3:12 @2) + (14:53 @3) + (37 @4) 4.26 km (4:47 / km) +30m 4:37 / km
ahr:142 max:156 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running warm up/down 14:34 intensity: (1:00 @1) + (9:32 @2) + (4:02 @3) 3.18 km (4:35 / km) +24m 4:25 / km
ahr:115 max:149 shoes: Adidas Adizero Takumi Sen 2

Running tempo 40:28 intensity: (5:23 @1) + (11:50 @2) + (8:47 @3) + (14:28 @4) 9.1 km (4:27 / km) +55m 4:19 / km
ahr:143 max:169 shoes: Adidas Adizero Takumi Sen 2

Bloody freezing. Track was shut due to snow and ice so the session was 4min on 3min off. Got 4 in by the finish line and felt pretty decent at a nice cruisy pace.

Running warm up/down 15:37 intensity: (10 @0) + (38 @1) + (13:29 @2) + (1:20 @3) 3.38 km (4:38 / km)
ahr:133 max:141 shoes: Adidas Adizero Takumi Sen 2

Monday Feb 5, 2018 #

7 AM

Running 25:36 intensity: (38 @0) + (2:20 @1) + (9:13 @2) + (13:25 @3) 4.77 km (5:22 / km) +702m 3:05 / km
ahr:137 max:153 shoes: NB Fresh Foam Zante V2

5 PM

Running 20:26 intensity: (37 @0) + (1:02 @1) + (10:47 @2) + (7:47 @3) + (13 @4) 4.62 km (4:25 / km) +13m 4:22 / km
ahr:136 max:156 shoes: NB Fresh Foam Zante V2

Up to leisure centre. felt much better than this morning and DOMS from Friday easing.

Sunday Feb 4, 2018 #

11 AM

Running warm up/down 11:04 intensity: (54 @0) + (4:13 @1) + (3:27 @2) + (2:30 @3) 1.54 km (7:11 / km) +24m 6:40 / km
ahr:125 max:150 shoes: Inov8 X Talon 212 (5)

Orienteering tempo 54:33 intensity: (9 @0) + (4:33 @1) + (4:34 @2) + (10:50 @3) + (34:20 @4) + (7 @5) 9.33 km (5:51 / km) +87m 5:35 / km
ahr:153 max:170 (sick) shoes: Inov8 X Talon 212 (5)

Brindley Heath - Brown

Very poor nights sleep but wanted a run around Cannock Chase and this looks to be the only event running up to the JK. Feeling pretty tired and agin very sinusy so was going to push.

At start I heard rumblings of issues and the said to miss out #3. in -1 box overheard that the planner had sent the wrong file to be printed. Totally forgot about missing 3 until I was nearly at the feature but there was a control thre anyway so punch and carried on. All was well until #10. I wondered around in the heather for 2-3mins looking for the control on a shallow gully. After retruning to the upper gully a couple of times and finding no control I then found it on the lower gully. Also lost ~2mins on 11; either the map is terrible or the control was on the wrong ruin; unsure which.

Had lost total confidence in anything being correct after this point and lost time on 13 as a consequence. All then totally went to pot on 16. Bingo pit, hunted but could find it and came in twice on an accurate bearing the second time walking and pace counting. Decided it couldn't be there (it wasn't). Carried on at an even cruisier pace from this point with Dave Roome for company for a lot of it. Nearly ran to 19 instead of 18 and there was another two controls that were ~30-50m from where there were on the map but got them both without too much issue.

At download I found it had all gone totally to pot and the wrong mapping files were confirmed; the brown course had changed also.

Running warm up/down 6:07 intensity: (27 @0) + (4:09 @1) + (1:31 @2) 0.75 km (8:07 / km) +5m 7:52 / km
ahr:118 max:137 shoes: Inov8 X Talon 212 (5)

Saturday Feb 3, 2018 #

12 PM

Running 33:57 intensity: (56 @0) + (3:57 @1) + (13:43 @2) + (12:34 @3) + (2:47 @4) 6.28 km (5:24 / km) +68m 5:08 / km
ahr:137 max:158 (sick) shoes: Inov8 Trailtalon 250

Bit of checking of the Bestwood map followed by a little trot around Bestwood Park - felt pretty ropey again so kept it very steady.

Friday Feb 2, 2018 #

6 AM

Running warm up/down 9:16 intensity: (1 @0) + (50 @1) + (1:13 @2) + (7:12 @3) 1.89 km (4:54 / km)
ahr:140 max:151 shoes: NB Fresh Foam Zante V2

Strength and Conditioning 57:50 intensity: (22:28 @0) + (32:49 @1) + (2:33 @2) 0.91 km (1:03:25 / km)
ahr:104 max:136 shoes: NB Fresh Foam Zante V2

Body pump - I'm going to hurt in the next few days.

Running warm up/down 17:56 intensity: (16 @0) + (57 @1) + (1:02 @2) + (7:49 @3) + (7:52 @4) 4.07 km (4:24 / km)
ahr:150 max:162 shoes: NB Fresh Foam Zante V2

5 PM

Running 18:08 intensity: (10 @0) + (27 @1) + (2:35 @2) + (14:50 @3) + (6 @4) 4.05 km (4:28 / km) +157m 3:45 / km
ahr:144 max:155 shoes: NB Fresh Foam Zante V2

Thursday Feb 1, 2018 #

7 AM

Running 20:38 intensity: (6:50 @2) + (8:28 @3) + (5:20 @4) 5.0 km (4:07 / km) +54m 3:55 / km
ahr:134 max:160 shoes: Inov8 Trailtalon 250

6 PM

Running warm up/down 10:05 intensity: (1:38 @1) + (7:05 @2) + (1:22 @3) 1.88 km (5:22 / km) +13m 5:11 / km
ahr:132 max:142 shoes: Inov8 Trailtalon 250

Running hills 19:48 intensity: (3 @0) + (2:32 @1) + (23 @2) + (7:05 @3) + (9:45 @4) 3.86 km (5:08 / km) +200m 4:05 / km
ahr:149 max:166 shoes: Inov8 Trailtalon 250

Couple of tempo hilly muddy loops of the hill (~1.8km/100m climb). Feeling pretty knackered otherwise I would have done another.

Running warm up/down 15:28 intensity: (34 @1) + (11:23 @2) + (3:31 @3) 3.14 km (4:56 / km) +5m 4:53 / km
ahr:134 max:145 shoes: Inov8 Trailtalon 250

« Earlier | Later »