Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m
Running	13	12:15:24	87.17	(8:26)	140.29	(5:15)	1500
Cross Training	4	3:45:00
Strength and Conditioning	4	2:50:00
Orienteering	3	2:06:39	12.24	(10:21)	19.7	(6:26)	395	33 /	38c	86%
Total	19	20:57:03	99.41		159.99		1895	33 /	38c	86%

2:05

0:00

» now

Wednesday Sep 30, 2009 #

Strength and Conditioning 15:00 [2]

Core strength exercises

Strength and Conditioning (Water aerobics) 50:00 [1]

I was forced by Amy to ditch all self respect and joing in the water aerobics in the pool.

Cross Training (water polo) 1:00:00 [1]

Tuesday Sep 29, 2009 #

Strength and Conditioning 15:00 [2]

Core strength exercises

Cross Training (Water polo) 1:00:00 [2]

Saturday Sep 26, 2009 #

Running 39:21 [3] 7.7 mi (5:07 / mi) +50m 5:01 / mi
ahr:144 max:160 shoes: Asics

Nice steady morning run. Feeling pretty achy today. Off on holidays tomorrow morning so a rest week before the 'proper' training starts.

Friday Sep 25, 2009 #

Note
(rest day)

Had planned to do a core strength session but had stomach pains so just rested up instead.

Thursday Sep 24, 2009 #

Running intervals 32:45 [5] 7.2 km (4:33 / km) +60m 4:22 / km
ahr:168 max:188 shoes: Asics

6 x 4mins with 90s recovery:

1 - 170/180
2 - 171/183
3 - 171/183
4 - 174/183
5 - 174/182
6 - 178/188

Ran 4:15 for the 5th and had to get back to the start within 4mins after standing recovery so really went for it particularly the last 300m. Finished with about 5s to spare.

Will be going to the endurance stuff after my hols. Felt really fresh despite the long run yesterday. 1:45 is definately about the right time for that long run.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +20m 6:57 / km
shoes: Asics

To and from home and around the field. Stretching after intervals too (not included in the time).

Wednesday Sep 23, 2009 #

Running long 1:45:40 [3] 19.85 km (5:19 / km) +300m 4:57 / km
ahr:143 max:169 shoes: Asics

Home from work with JT.

Tuesday Sep 22, 2009 #

Note
(rest day)

Monday Sep 21, 2009 #

Running 28:34 [2] 5.3 km (5:23 / km) +50m 5:09 / km
ahr:136 max:150 shoes: Asics

At Loughborough Uni this evening but had time for a steady run before hand around the campus.

Sunday Sep 20, 2009 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Twister #2

WU before race. Very stiff from yesterday.

Orienteering race 49:19 [4] *** 8.4 km (5:52 / km) +160m 5:22 / km
max:176 spiked:18/21c shoes: VJ Twister #2

Brown Course at Calke Abbey

The aim was to focus on the orienteering process and not to run too hard and planning on going out for some extra training afterwards. Worked pretty well and orienteering nicely until I didn't see a path on the map which was hidden by the circle at #18 and lost 10-20s. I then lost 1min on #19 but changing my route choice because of the dense vegetation, cutting in too early and having to create my own tracks through the thick brambles and bracken. Thought I had choosen the wrong way around the lake to the last control but as I lost ~30-40s overshooting and was on 27s behing Hodgo who had the fastest split it seams my route was the better one. Probably because the paths were better and there wasn't lots of public, dogs and prams.

So until 900m from the end it was almost perfect navigationally. Forgot to start watch for HR but it was generally around 160-165 so in the range I was looking for.

Running 31:37 [3] 5.0 km (6:19 / km) +75m 5:53 / km
ahr:135 max:152 shoes: VJ Twister #2

Steady run around afterwards.

Saturday Sep 19, 2009 #

Running warm up/down 30:00 [1] 2.5 km (12:00 / km) +50m 10:55 / km
shoes: Asics

Running race 21:13 [5] 6.05 km (3:30 / km) +75m 3:18 / km
ahr:184 max:191 shoes: Asics

Road relays at Sutton Park

Felt much better than in recent races and reasonably happy with the time.

Orienteering warm up/down 42:20 [3] *** 7.0 km (6:03 / km) +115m 5:35 / km
ahr:150 max:163 spiked:15/17c shoes: Asics

Went for a run with a map as a steady run and WD.

Friday Sep 18, 2009 #

Note
(rest day)

Thursday Sep 17, 2009 #

Running intervals 39:46 [4] 9.0 km (4:25 / km) +60m 4:17 / km
ahr:159 max:184 shoes: Asics

Sutton Harriers intervals

The planned session was short efforts of around 150m hard the ~100m recovery. However, at this stage I didn't think the session would be too beneficial and didn't want to knacker my self out before the road relays on Saturday. Instead I did a continuous loop doing that hard sections at ~5km pace and the recovery section at ~5min/km. Really starting to feel much better when running now like I was in the summer. Think it has just taken a while to get over the flu. Laps of ~800m with 1min recovery:

2:38 - 155/167
2:41 - 156/170
2:39 - 162/174
2:42 - 158/172
2:39 - 162/173
2:37 - 162/173
2:36 - 164/177
2:41 - 161/174
The lap was then shortened to ~500m and had 30s recovery between:
1:33 - 156/172
1:36 - 155/175
1:29 - 166/178
1:30 - 168/177
1:23 - 168/182

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Asics

Aching like hell from football yesterday particularly my back and sides of my calves. Felt much better after warming up. Stretching after intervals too.

Wednesday Sep 16, 2009 #

Cross Training (football) 1:00:00 [3]
shoes: Asics

Tuesday Sep 15, 2009 #

Running intervals 40:00 [5] 8.0 km (5:00 / km) +50m 4:51 / km
ahr:161 max:185 shoes: Asics

400m intervals with 60s recovery between reps.

1:00 - 138/163
1:02 - 157/171
1:01 - 153/172
0:59 - 156/175
1:00 - 160/176
0:59 - 159/177
1:01 - 154/171
0:58 - 156/180
0:57 - 161/181
1:00 - 162/176
0:56 - 164/180
0:58 - 167/180
0:59 - 165/178
1:00 - 159/176
1:02 - 161/176
1:02 - 159/172
1:03 - 152/168
1:00 - 155/175
0:59 - 162/177
0:54 - 168/183

C • what were the recoverys bet... 3

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Inov8 Flyroc 310

WU/ WD and stretching afterwards

Saturday Sep 12, 2009 #

Orienteering 35:00 [3] 4.3 km (8:08 / km) +120m 7:09 / km
shoes: Asics

Ran the green after the JIRCs individual but started to catch juniors towards the end so just finished with a gentle jog and missed the end of the course out.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics

Little bit of running

Thursday Sep 10, 2009 #

Running intervals 45:00 [5] 9.0 km (5:00 / km) +50m 4:52 / km
shoes: Asics

Sutton Harriers - Pyramids

1min, 2min, 4min, 6min, 6min, 4min, 2min, 1min

with walking recoveries of

1.5min, 2min, 2.5min, 3.5min, 3.5min, 2min, 1min,

Running warm up/down 30:00 [2] 3.5 km (8:34 / km) +20m 8:20 / km
shoes: Asics

Normal stuff and stretching afterwards

Monday Sep 7, 2009 #

Strength and Conditioning 1:00:00 [1]

Core strengthening exercises

Sunday Sep 6, 2009 #

Running hills 48:28 [5] 10.0 km (4:51 / km) +400m 4:02 / km
ahr:153 max:174 shoes: Asics

The normal hills session using the drainage channels but did 4 sets on each hill rather than the normal 3.

11:14 153/168
2:00 recovery jog
8:48 158/172
3:23 recovery jog
7:56 160/172
2:38 recovery jog
12:22 156/174

Running warm up/down 25:00 [2] 4.5 km (5:33 / km) +20m 5:26 / km
shoes: Asics

Normal WU plus longer steady WD.

Saturday Sep 5, 2009 #

Strength and Conditioning 30:00 [2]

Thursday Sep 3, 2009 #

Running intervals 38:00 [5] 8.5 km (4:28 / km) +40m 4:22 / km
ahr:164 max:184 shoes: Asics

600m intervals with 50m walking recovery (~45s):

2:05 - 155/177
2:14 - 162/169
2:12 - 162/172
2:13 - 163/173
2:10 - 164/175
2:09 - 165/175
2:13 - 165/175
2:08 - 164/177
2:06 - 167/178
2:09 - 165/175
2:07 - 166/176
2:08 - 166/176
1:57 - 173/183

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: Asics

Wednesday Sep 2, 2009 #

Cross Training (football) 45:00 [2]
shoes: Asics

Tuesday Sep 1, 2009 #

Running intervals 40:00 [5] 9.0 km (4:27 / km) +80m 4:15 / km
ahr:160 max:176 shoes: Asics

Short efforts ~200m on 200m jogging recovery continuous for 40mins.

Running warm up/down 25:00 [1] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: Asics

« Earlier | Later »