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

Training Log Archive: Rich

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Running44 24:12:07 163.58(8:53) 263.26(5:31) 3776
  Orienteering14 8:15:52 58.02(8:33) 93.38(5:19) 2583294 /345c85%
  Flexibility18 4:22:00
  Strength and Conditioning10 2:21:00
  Running Drills1 24:50 1.91(12:59) 3.08(8:04) 150
  Cross Training2 10:00
  Total65 39:45:49 223.52 359.71 6509294 /345c85%
  [1-5]53 35:07:15
averages - sleep:7.9 weight:66.3kg

«»
2:37
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Apr 30, 2011 #

11 AM

Running 1:23:03 intensity: (19 @0) + (35 @1) + (31:23 @2) + (42:55 @3) + (6:51 @4) + (1:00 @5) 17.03 km (4:53 / km) +200m 4:36 / km
ahr:143 max:169 slept:9.0 weight:66.2kg shoes: Nike Air Pegasus+ 27

Steady with 10 x sprints. HR mental at the start again!

Friday Apr 29, 2011 #

7 PM

Running 43:38 intensity: (12 @0) + (4 @1) + (21:19 @2) + (14:38 @3) + (4:34 @4) + (2:51 @5) 9.26 km (4:43 / km) +82m 4:31 / km
ahr:143 max:183 slept:8.5 shoes: Nike Air Pegasus+ 27

Out for a steady run when I got home after a long days travelling home from NI. HR mental at the start.

Thursday Apr 28, 2011 #

9 AM

Running 23:14 intensity: (18 @0) + (3:32 @1) + (12:18 @2) + (7:06 @3) 4.7 km (4:57 / km) +97m 4:29 / km
ahr:134 max:150 shoes: Nike Air Pegasus+ 27

11 AM

Running warm up/down 11:31 intensity: (1:53 @0) + (3:22 @1) + (4:46 @2) + (1:30 @3) 1.15 km (10:02 / km) +38m 8:36 / km
ahr:123 max:143 shoes: Inov8 X Talon 212 (2)

Orienteering race 54:26 intensity: (16 @0) + (7 @1) + (8 @2) + (7:01 @3) + (33:41 @4) + (13:13 @5) *** 8.78 km (6:12 / km) +435m 4:58 / km
ahr:163 max:175 spiked:19/22c slept:9.0 shoes: Inov8 X Talon 212 (2)

NWOC Brown course @ Meelmore

Lots of climb again although a little more technical today. Slightly went low and beyond no 1 but quickly realised by the features around me and lost little time (10-15s). Was then orienteering really nicely; simplifying well and taking in the right amount of detail but slowing for tricky areas where there was lots of rock detail. Had Geoff Ellis in sight at 15 but didn't catch hime till he made a small mistake at 18 - feeling more tired today than yesterday. Not quite clean on 15 at the end but it was a very tricky control and well hidden, was pleased with how I executed the leg TBH. Biggest mistake was on 21; contouring leg and overshot the control (was only ~10m from it). Looking for small re-entrant below it but apparently it barely existed. Instead made a parallel error on a small gully. GE had obviously seen the control and then I worked out what I had done. (~1.5min lost). A few days keeping it aerobic now.

Running warm up/down 11:48 intensity: (1:14 @0) + (4:54 @1) + (3:47 @2) + (1:53 @3) 1.69 km (6:58 / km) +52m 6:03 / km
ahr:125 max:146 shoes: Inov8 X Talon 212 (2)

Wednesday Apr 27, 2011 #

11 AM

Running warm up/down 20:26 intensity: (1:44 @0) + (5:41 @1) + (7:13 @2) + (5:48 @3) 2.53 km (8:05 / km) +150m 6:14 / km
ahr:130 max:153 shoes: Inov8 X Talon 212 (2)

Orienteering race 36:58 intensity: (20 @0) + (5 @1) + (5 @2) + (6:26 @3) + (26:49 @4) + (3:13 @5) *** 5.97 km (6:12 / km) +265m 5:04 / km
ahr:161 max:172 spiked:14/15c slept:9.0 shoes: Inov8 X Talon 212 (2)

NWOC Local event at Slievenagor - Brown

Mostly technically easy course though a few tricky controls. Practiced staying in control - trying to make orienteering like Monday the norm. Just one miss (~30s) on a bingo boulder in a boulder field. I guess I could have taken more care though. Lots of very steep climbs.

Running warm up/down 18:16 intensity: (17 @0) + (5:34 @1) + (8:24 @2) + (2:20 @3) + (1:41 @4) 3.07 km (5:57 / km) +77m 5:18 / km
ahr:132 max:159 shoes: Inov8 X Talon 212 (2)

Tuesday Apr 26, 2011 #

Note
slept:8.5 (rest day)

A promise to the Wife. :) Had a nice day up on the north coast instead. On a positive note I did get my jacket back from Stena complete with Garmin in the pocket (had left it on the ferry on the way over).

Reflecting on the JK, I can't help but be a little dissapointed in my individual runs particularly as my relay run shows I am capable of much better. However, six months ago I would have been pleased had someone one offered me 7th overall.

Monday Apr 25, 2011 #

11 AM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 X Talon 212 (2)

Orienteering race 31:12 [5] **** 6.6 km (4:44 / km) +150m 4:15 / km
spiked:16/17c shoes: Inov8 X Talon 212 (2)

JK Trophy relay - 3rd leg

Finally a good run - Just a pity it didn't count for much with the team already well down. Took 1 steady, got into the orienteering and pushed on from there. Small wobble of a few seconds on the way to 4 and then a loss of ~30s on 15 where the map in the gorse was rubbish - total bingo control. Lost out in a race with Mark Nixon for 5th.
C • Great run to reel them in. ... 2

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Inov8 X Talon 212 (2)

Sunday Apr 24, 2011 #

9 AM

Running 24:00 [2] 4.3 km (5:35 / km) +60m 5:13 / km
shoes: Nike Air Pegasus+ 27

10 AM

Flexibility 15:00 [0]

2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Inov8 X Talon 212 (2)

Orienteering race 1:19:06 [4] *** 14.0 km (5:39 / km) +700m 4:31 / km
spiked:27/29c slept:7.25 shoes: Inov8 X Talon 212 (2)

Felt pretty dissapointed with my run when I finished so was quite suprised to finish 6th on the day and 7th overall. Fairly content considering I've had two less than average runs. Started ok on 1 and 2 but totally screwed up 3. Made a parallel error and ended up ~400m north east of the control on the wrong hill - totally needless and stupid mistake. Refocused and went well up to 14 and then had Supersaint in my sights across the 15 although still a good min or so ahead. After small hesitations on 15 and 16 made another daft error on 17. Hit AP ok but then didn't check my line and spotted a control that I thought was mine. ~1min later I found the control. Mostly clean from here in and running with Supersaint from 21. Bit of a dodge route to the last control though.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (2)

Saturday Apr 23, 2011 #

9 AM

Running 24:00 [2] 4.3 km (5:35 / km) +60m 5:13 / km
slept:5.5 shoes: Nike Air Pegasus+ 27

On my own this morning. Same route but backwards.
10 AM

Flexibility 20:00 [0]

2 PM

Running warm up/down 35:00 [2] 4.5 km (7:47 / km)
shoes: Inov8 X Talon 212 (2)

inc drills.

Orienteering race 38:51 [5] 6.5 km (5:59 / km) +150m 5:22 / km
spiked:17/26c shoes: Inov8 X Talon 212 (2)

Mentally didn't start with the right focus and although I did 90% of the leg well I totally screwed up the end and lost 2mins. Got it together and took more car on 2 and 3 but then screwed up 4 by running to the wrong hill and realising I was too far down the hill (~20-30s). Then a poor exit out of 4, ran along the wrong ridge. Another big error of 1min at 8. Not quite shore what went wrong here must have been bad compass work but made a parallel error being on the hill beyond the control. Rest was steady with small errors (10-20s) at a few (12, 17, 18, 20, 23 & 24). Dissappointing.

Friday Apr 22, 2011 #

Event: JK 2011
 
9 AM

Running 22:00 [2] 4.3 km (5:07 / km) +60m 4:47 / km
slept:8.5 shoes: Nike Air Pegasus+ 27

Easy jog with JT, Matt H and Hodgo around the back roads from the cottage.
C • morning run 2
4 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X Talon 212 (2)

Orienteering race 14:58 [5] 3.0 km (4:59 / km) +60m 4:32 / km
spiked:26/28c shoes: Inov8 X Talon 212 (2)

Not great. Took lots of poor routes in the first half and a few hesitations. Ok for a few after the spectator but more time loss on 21. Missed the gap in the hedge to 23 for a bit more time loss and then couldn't see the route through to 24 and after hesitating decided just to kane it round the open. This was about 15-20s slower. More time loss on 26 and 27 in hesitation.

Compared the map to the BEOC sprints - colours were crap on this one and the mapping was great either. I just wasn't up to the interpretation obviously. A good few opportunities to cheat (inadvertantly) too - this should not have been the case and should have had marshals/tape ensuring it didn't happen.

Looking through the splits I was running pretty well but need more practice in the planning ahead/route choice/control aspects of sprint racing if I want to be any good at this discipline.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Inov8 X Talon 212 (2)

Thursday Apr 21, 2011 #

7 PM

Running 41:00 [2] 8.4 km (4:53 / km) +150m 4:29 / km
shoes: Nike Air Pegasus+ 27

Wednesday Apr 20, 2011 #

7 AM

Running 20:38 intensity: (38 @0) + (28 @1) + (8:50 @2) + (10:42 @3) 3.81 km (5:25 / km) +67m 4:59 / km
ahr:137 max:153 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW
5 PM

Running 13:02 intensity: (25 @0) + (1 @1) + (10 @2) + (2:11 @3) + (10:15 @4) 2.52 km (5:10 / km) +48m 4:43 / km
ahr:156 max:168 shoes: Nike Air Pegasus+ 27

HFW - full bag. HRM on the piss again.

Tuesday Apr 19, 2011 #

7 AM

Running 21:36 intensity: (8 @0) + (3 @1) + (13:57 @2) + (6:29 @3) + (54 @4) + (5 @5) 3.94 km (5:29 / km) +60m 5:06 / km
ahr:132 max:170 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning 25:00 [1]

Flexibility 10:00 [0]

5 PM

Running 12:49 [2] 2.71 km (4:44 / km) +45m 4:22 / km
ahr:162 max:179 shoes: Nike Air Pegasus+ 27

HFW

Running (Fartlek) 38:38 intensity: (44 @0) + (5:03 @1) + (14:25 @2) + (18:16 @3) + (10 @4) 7.52 km (5:08 / km) +40m 5:00 / km
ahr:135 max:158 shoes: Nike Air Pegasus+ 27

Up to Ashfield to give my membership form back. Most of the club were oftem to a road race but one or two of the slower members were doing a small session on the fields so joined them for a bit of easy fartlek training. Legs feeling pretty good. Hip still playing up a bit though - need to do yet more stretching!

Monday Apr 18, 2011 #

7 AM

Running 20:04 intensity: (47 @0) + (1:09 @1) + (11:20 @2) + (3:55 @3) + (2:53 @4) 3.96 km (5:04 / km) +68m 4:40 / km
ahr:138 max:169 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW
C • I saw your average weight a... 2
5 PM

Running 57:05 intensity: (9:00 @1) + (38:57 @2) + (7:38 @3) + (1:30 @5) 10.26 km (5:34 / km) +229m 5:00 / km
ahr:132 max:152 weight:65.9kg shoes: Nike Air Pegasus+ 27

HFW (Newstead) with a stop off in Portland Park for 10 x ~60m sprints with slow jog back recovery.

Sunday Apr 17, 2011 #

12 PM

Running intervals 1:02:38 intensity: (23 @0) + (7:47 @1) + (17:02 @2) + (10:32 @3) + (19:56 @4) + (6:58 @5) 13.2 km (4:45 / km) +119m 4:32 / km
ahr:148 max:173 slept:8.0 weight:66.2kg shoes: Nike Air Pegasus+ 27

18mins jog WU inc drills

4 x 1mile @ T, ~400m jog recovery:

5:30 - 164/171
5:32 - 167/172
5:33 - 164/171
5:32 - 166/173

15mins jog WD.

Times quicker than the last time I ran these despite not concentrating on improving T as much in recent weeks; all good.

Flexibility 20:00 [0]

10 PM

Strength and Conditioning 10:00 [1]

Saturday Apr 16, 2011 #

3 PM

Running long 1:32:02 intensity: (15 @0) + (43 @1) + (13:39 @2) + (58:25 @3) + (18:47 @4) + (13 @5) 19.35 km (4:45 / km) +279m 4:26 / km
ahr:147 max:173 slept:8.5 shoes: Nike Air Pegasus+ 27

Long steady one. Felt good for most. Hip tightened a little towads the end.
11 PM

Strength and Conditioning 25:00 [1]

S&C and stretching & rolling in front of MOTD.

Flexibility 40:00 [0]

Friday Apr 15, 2011 #

7 AM

Running 20:37 intensity: (10 @0) + (3 @1) + (12:48 @2) + (2:13 @3) + (5:23 @4) 3.69 km (5:35 / km) +66m 5:08 / km
ahr:137 max:169 slept:8.5 shoes: Nike Air Pegasus+ 27

ITW
5 PM

Running 12:57 intensity: (11 @0) + (1 @1) + (9:31 @2) + (20 @3) + (2:54 @4) 2.37 km (5:27 / km) +48m 4:57 / km
ahr:141 max:169 shoes: Nike Air Pegasus+ 27

HFW

Thursday Apr 14, 2011 #

7 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
slept:8.5 shoes: Nike Air Pegasus+ 27

inc drills

Orienteering intervals 21:21 intensity: (5:30 @3) + (15:51 @5) *** 5.0 km (4:16 / km) +80m 3:57 / km
20c shoes: Nike Air Pegasus+ 27

LEI Urban Race @ Loughborough Uni

Went along to practice planning ahead on campus style terrain which will be relevant to JK sprint. That and the area will be embargoed after this for the 2013 BOC sprints. Ran it 3controls on, 1 off.

All buildings and hard stand had been taken off the map to make things interesting; this made it hard to choose routes so quickly and working out whether routes were blocked or not was also difficult. Anyway, the planning ahead did improve but still need to practice more. A couple of big errors not helped by the stuff omitted.
C • I was well up for going to ... 5

Wednesday Apr 13, 2011 #

8 AM

Running 21:51 intensity: (29 @0) + (19 @1) + (11:04 @2) + (8:05 @3) + (1:54 @4) 3.93 km (5:34 / km) +19m 5:26 / km
ahr:138 max:165 slept:7.5 shoes: Nike Air Pegasus+ 27

Easy prebrekkie run around a park in Wycombe.
5 PM

Running 36:29 [2] 6.1 km (5:59 / km) +180m 5:13 / km
ahr:136 max:171 shoes: Inov8 X Talon 212 (2)

Terrain run around Switherland Woods and Bradgate Park before drills on Bradgate and a terrain run back to the car.

Running Drills 24:50 intensity: (16:00 @1) + (8:50 @5) 3.08 km (8:04 / km) +150m 6:29 / km
shoes: Inov8 X Talon 212 (2)

8 PM

Flexibility 15:00 [0]

Tuesday Apr 12, 2011 #

Flexibility 10:00 [0]

4 PM

Strength and Conditioning 12:00 [1]

Running long 1:40:01 intensity: (1:17 @0) + (26:21 @1) + (1:00:22 @2) + (12:01 @3) 18.21 km (5:29 / km) +214m 5:11 / km
ahr:130 max:152 shoes: Inov8 X Talon 212 (2)

Out to Burnham Beeches from the Hotel mostly offroad and terrain running. A short orienteering loop around the north end of BB's then back. Mentally v.tires - need a good nights sleep.
5 PM

Orienteering long 25:00 [2] *** 4.0 km (6:15 / km)
spiked:10/10c shoes: Inov8 X Talon 212 (2)

The orienteering part.

Monday Apr 11, 2011 #

Flexibility 5:00 [0]

6 PM

Strength and Conditioning 12:00 [1]
slept:6.25

Getting back into the routine of doing my physio exercises everyday.

Running 51:33 intensity: (5:30 @1) + (21:53 @2) + (14:26 @3) + (9:44 @4) 9.75 km (5:17 / km) +203m 4:47 / km
ahr:139 max:164 shoes: Inov8 X Talon 212 (2)

Staying away with work again so took a cruise out along the Chiltern Trail from Wycombe to Bloom Wood for a spot of orienteering. A really pleasant evening in the setting sun and dozens of red kites. Legs suprisingly feeling really light - maybe I'm still riding the wave and it'll hit me in a day or two.

Orienteering 32:55 intensity: (15:00 @2) + (17:55 @3) *** 5.37 km (6:08 / km) +180m 5:15 / km
ahr:140 max:160 spiked:15/18c shoes: Inov8 X Talon 212 (2)

The orienteering part in the middle of the run - Used and old course from a few years ago (british middles maybe?) to practice the things that have been my weak areas lately, rough compass and planning ahead. The map was horrendously out of date now with the vegetation totally different and many of the tracks barely visible. Rough compass generally seams to be going much better of late but need to keep practicing staying ahead of the game. Very enjoyable though and no scratches despite running around in shorts.

Sunday Apr 10, 2011 #

8 AM

Running 27:30 intensity: (29 @0) + (16:53 @1) + (4:34 @2) + (20 @3) + (5:04 @4) + (10 @5) 4.45 km (6:11 / km) +18m 6:03 / km
ahr:131 max:176 shoes: Nike Air Pegasus+ 27

Morning jog with Ant.
10 AM

Flexibility 20:00 [0]

12 PM

Running warm up/down 10:44 [2] 1.67 km (6:26 / km) +18m 6:07 / km
shoes: Inov8 X Talon 212 (2)

Orienteering race (British Elite Middle) 31:09 [5] *** 7.08 km (4:24 / km) +141m 4:00 / km
spiked:21/22c shoes: Inov8 X Talon 212 (2)

Ran well, navigated well with a good balance of pushing hard but staying in control. Only 1 mistake in the circle at 5 where I went to the wrong ditch first (~10s) and one or two legs where my line wasn't quite as straight as it should hva been. Suprised myself though to finish 2nd. :)
C • class act 10

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov8 X Talon 212 (2)

Saturday Apr 9, 2011 #

Event: British Sprint and Middle Champs
 

Flexibility 20:00 [0]

11 AM

Running warm up/down 12:36 [2] 1.85 km (6:49 / km) +14m 6:34 / km
shoes: Inov8 X Talon 212 (2)

Orienteering race 14:31 [5] *** 3.34 km (4:20 / km) +63m 3:58 / km
spiked:27/27c shoes: Inov8 X Talon 212 (2)

Nice comfortable and controlled qualifier without killing myself. No errors maybe one or two slower route choices but no big differences.
1 PM

Running warm up/down 30:00 [1] 4.5 km (6:40 / km) +4m 6:38 / km
shoes: Inov8 X Talon 212 (2)

In between running and WU for final

Orienteering race (British Elite Sprints - A) 15:58 [5] 3.89 km (4:06 / km) +66m 3:47 / km
spiked:24/26c shoes: Inov8 X Talon 212 (2)

Sussex Uni

Rubbish. Nearly missed 1 as I didn't see Hodgo (1min man) punch it (very short leg) and then felt really slow down to 2 as the map made it look easier through the car parks than it was in reality. Then settled in nicely and was running well only I lost control at 6/7 as I hadn't planned ahead and started navigating from 8 instead of 7.

Unfortunately the map fitted quite well and there was a control where I was expecting 9 to be and it wasn't until on the way to 10 that I realised something was very wrong. I quickely worked out what I had done and went back to 8 but had lost 50s by this point.

Pushed as hard as I could at this point but could soon hear my minute man behind me (Ralph). Stayed ahead of Ralph until the long route choice leg (though a small wobble at 14) where we went different ways. I missed the better route to the right and also executed my route poorly near the end and ralph was dissapearing well ahead and out of sight as I went into the control. Next two RC's were also poor and had lost heart for the push on the last few short legs.

Running warm up/down 10:00 [1] 1.7 km (5:53 / km) +6m 5:47 / km
shoes: Inov8 X Talon 212 (2)

Friday Apr 8, 2011 #

Flexibility 20:00 [0]

4 PM

Running 34:07 intensity: (42 @0) + (43 @1) + (9:51 @2) + (22:29 @3) + (22 @4) 6.59 km (5:10 / km) +56m 4:58 / km
ahr:140 max:158 slept:8.25 shoes: Nike Air Pegasus+ 27

Nice evening run out to Sutton Lawn.

Thursday Apr 7, 2011 #

7 AM

Running 23:23 intensity: (10 @0) + (1 @1) + (7:39 @2) + (7:34 @3) + (7:34 @4) + (25 @5) 4.62 km (5:03 / km) +67m 4:43 / km
ahr:145 max:172 slept:8.25 shoes: Nike Air Pegasus+ 27

ITW

Wednesday Apr 6, 2011 #

7 AM

Running 21:59 intensity: (55 @0) + (4:50 @1) + (14:25 @2) + (1:49 @3) 3.9 km (5:38 / km) +67m 5:11 / km
ahr:128 max:165 slept:8.25 shoes: Nike Air Pegasus+ 27

ITW legs still very heavy but a good nights sleep.
C • great race 4
5 PM

Running 52:19 intensity: (55 @0) + (1:14 @1) + (40:33 @2) + (8:00 @3) + (1:37 @4) 9.6 km (5:27 / km) +254m 4:49 / km
ahr:138 max:167 shoes: Nike Air Pegasus+ 27

HFW (Newstead) feeling really sluggish to start with but feeling better as the run went on. Just took it really steady and was really enjoyable in the warm evening sun. Met a few of the Harriers through Portland Park so ran with them for a short while before going our seperate ways.

Tuesday Apr 5, 2011 #

7 AM

Running 22:34 intensity: (12 @0) + (54 @1) + (12:16 @2) + (2:10 @3) + (7:02 @4) 3.81 km (5:55 / km) +68m 5:26 / km
ahr:140 max:168 slept:6.5 shoes: Nike Air Pegasus+ 27

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:66.7kg

Strength and Conditioning 15:00 [1]

Flexibility 20:00 [0]

5 PM

Running 13:47 intensity: (10 @0) + (2 @1) + (9:15 @2) + (56 @3) + (3:07 @4) + (17 @5) 2.8 km (4:55 / km) +35m 4:38 / km
ahr:137 max:170 shoes: Nike Air Pegasus+ 27

Feeling exhausted this evening got a bit of extra sleep on the train home. Was going to run home from Newstead but too tired. The 10mins home from the station was more than enough! Early night and rest called for.

Monday Apr 4, 2011 #

7 AM

Running 20:03 intensity: (6 @0) + (2 @1) + (1 @2) + (17:34 @3) + (2:20 @4) 4.5 km (4:27 / km) +68m 4:09 / km
ahr:143 max:173 slept:6.5 shoes: Nike Air Pegasus+ 27

ITW. Feeling quite springy- HRM all over the place.
5 PM

Running 49:11 intensity: (38 @1) + (34:00 @2) + (9:13 @3) + (4:22 @4) + (58 @5) 9.9 km (4:58 / km) +234m 4:27 / km
ahr:116 max:212 shoes: Nike Air Pegasus+ 27

HFW (Newstead) - with a few sprints. Feeling tired towards the end. Not taken on enough Kcal's today. HRM going mental again.
10 PM

Flexibility 10:00 [0]

Strength and Conditioning (Physio Exercises) 10:00 [1]

Sunday Apr 3, 2011 #

Flexibility 5:00 [0]

9 AM

Flexibility 10:00 [0]

12 PM

Running warm up/down 16:30 intensity: (17 @0) + (43 @1) + (10:35 @2) + (4:41 @3) + (13 @4) + (1 @5) 1.5 km (11:00 / km)
ahr:134 max:172 shoes: VJ Twister #3

Orienteering race 1:00:01 intensity: (15 @0) + (18 @1) + (28 @2) + (5:16 @3) + (39:08 @4) + (14:36 @5) **** 10.34 km (5:48 / km) +144m 5:25 / km
ahr:167 max:175 spiked:27/33c slept:8.25 shoes: VJ Twister #3

EM Champs @ Cademan Woods - Brown

Pretty poor run in all with heavy legs. Good tricky course; like a long middle race so good practice for next week. Tricky start into the intricate stuff and fecked up number 1 (90s), then 3 (30s), then 9 (90s) and then 10 (30s) through sloppyness. Refocused at this point and concentrated on the process which worked well. Through to 30 with only the odd couple of second mistakes bar losing my SI card at 18 and spending ~90s trying to find it. Then lost ~30s at each 31 & 32 in the intricate area by failing to fully visualise.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +1m 6:39 / km
shoes: Nike Air Pegasus 27 Trail

10 PM

Strength and Conditioning (Physio Exercises) 10:00 [1]

Saturday Apr 2, 2011 #

Event: Nottingham Uni Sprint Races
 

Flexibility 10:00 [0]

11 AM

Running warm up/down 19:48 intensity: (22 @1) + (15:41 @2) + (2:59 @3) + (46 @4) 2.0 km (9:54 / km) +1m 9:53 / km
ahr:143 max:163 shoes: Inov8 X Talon 212 (2)

Orienteering race 12:56 intensity: (8 @0) + (7 @1) + (4 @2) + (5 @3) + (35 @4) + (11:57 @5) ** 3.13 km (4:08 / km) +57m 3:47 / km
ahr:175 max:181 spiked:17/17c slept:8.0 shoes: Inov8 X Talon 212 (2)

Course C - Went pretty well only a small mistake of ~5s nearly running the wrong side of a building.

Orienteering race 15:51 intensity: (11 @0) + (8 @1) + (6 @2) + (12 @3) + (1:05 @4) + (14:09 @5) ** 3.67 km (4:19 / km) +60m 3:59 / km
ahr:173 max:179 spiked:17/18c shoes: Inov8 X Talon 212 (2)

B Course - Think I got a bit complacent on this one and totally dicked up 6. Looked across at exit route going in to five and though I could drop down a path and through a gate not realising the gate was locked and indicated as such on the map. After faffing trying a couple of gates finally dropped on to the path beyond 5. Lost about 1min. Had no plan to 6 through the faffing and blow more time planning and still taking a shite route. Rest went ok.

Flexibility 2:00 [0]

Orienteering race 10:39 intensity: (4 @0) + (11 @1) + (7 @2) + (9 @3) + (43 @4) + (9:25 @5) ** 2.7 km (3:56 / km) +32m 3:43 / km
ahr:174 max:183 spiked:17/17c shoes: Inov8 X Talon 212 (2)

A course - Best run; ran hard and clean. Good way to finish. Enjoyable event and good practice for next week.
10 PM

Strength and Conditioning (Physio Exercises) 10:00 [1]

Friday Apr 1, 2011 #

Flexibility 10:00 [0]

7 AM

Running 12:30 [4] 2.7 km (4:38 / km) +69m 4:06 / km
ahr:158 max:174 shoes: Nike Air Pegasus+ 27

ITW
5 PM

Running 12:10 intensity: (3:35 @2) + (8:35 @3) 2.5 km (4:52 / km) +35m 4:33 / km
ahr:143 max:159 shoes: Nike Air Pegasus+ 27

HFW
6 PM

Strength and Conditioning (Physio exercises) 12:00 [1]

« Earlier | Later »