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

Training Log Archive: Rich

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running44 18:14:16 143.43(7:38) 230.83(4:44) 2651
  Orienteering7 6:39:36 32.37(12:21) 52.09(7:40) 1492137 /152c90%
  Strength and Conditioning7 4:56:00 1.98 3.19
  Cross Training1 5:00
  Running Drills1 5:00 0.5(10:02) 0.8(6:14)
  Total48 29:59:52 178.28 286.91 4143137 /152c90%
  [1-5]48 28:39:31
averages - sleep:8.2 rhr:42 weight:65.9kg

«»
3:08
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Nov 30, 2012 #

7 AM

Running 17:06 intensity: (22 @0) + (2 @1) + (4:24 @2) + (11:04 @3) + (1:14 @4) 3.52 km (4:52 / km)
ahr:148 max:166 rhr:41 slept:8.0 shoes: Addidas Adizero Tempo 5

ITW. Freezing. (6)
6 PM

Running 48:12 intensity: (24 @0) + (20 @1) + (31:48 @2) + (15:40 @3) 10.19 km (4:44 / km) +60m 4:36 / km
ahr:141 max:157 weight:65.7kg shoes: Addidas Adizero Tempo 5

Easy one down the Maun valley and around Kingsmill Res where I did 6 x 15s strides then back via Sutton Lawn. Already well below freezing point. (initially 6 becoming 3).

Thursday Nov 29, 2012 #

7 AM

Running 9:04 intensity: (13 @0) + (4 @1) + (28 @2) + (3:24 @3) + (4:48 @4) + (7 @5) 1.94 km (4:40 / km)
ahr:157 max:176 rhr:41 slept:6.5 weight:66.6kg shoes: Inov8 X Talon 212 (3)

ITW (4)
12 PM

Running warm up/down 6:00 [2] 1.6 km (3:45 / km) +35m 3:23 / km
shoes: Asics Gel GT-2140

Strength and Conditioning 35:00 [2]
shoes: Asics Gel GT-2140

Running warm up/down 4:20 [2] 1.05 km (4:08 / km)
shoes: Asics Gel GT-2140

5 PM

Running 1:22:57 intensity: (32 @0) + (1:52 @1) + (36:59 @2) + (40:32 @3) + (3:02 @4) 13.47 km (6:09 / km) +600m 5:02 / km
ahr:144 max:163 shoes: Inov8 X Talon 212 (3)

Easy terrain and hill running around Byrons Walk and then across Robin Hood's Hill before heading home through Portland Park with 6 x 10s sprints. Pleasant cold night. Calves heavy. (3)

Wednesday Nov 28, 2012 #

7 AM

Running 11:39 intensity: (23 @0) + (4 @1) + (1:21 @2) + (5:40 @3) + (4:11 @4) 2.28 km (5:06 / km)
ahr:153 max:173 rhr:44 slept:8.0 (rest day) shoes: Addidas Adizero Tempo 5

ITW (3)
5 PM

Running 8:19 intensity: (19 @0) + (20 @1) + (4:29 @2) + (3:11 @3) 1.79 km (4:39 / km) +16m 4:27 / km
ahr:140 max:149 shoes: Addidas Adizero Tempo 5

HFW

Tuesday Nov 27, 2012 #

6 AM

Note
rhr:41 slept:7.0 weight:66kg

6 PM

Running warm up/down 11:42 intensity: (36 @0) + (34 @1) + (5:16 @2) + (5:16 @3) 2.89 km (4:02 / km) +3m 4:01 / km
ahr:139 max:152 shoes: Inov8 Road-X 255

Running intervals 39:35 intensity: (24 @0) + (13 @1) + (4:15 @2) + (11:29 @3) + (22:27 @4) + (47 @5) 10.04 km (3:57 / km) +45m 3:51 / km
ahr:158 max:176 shoes: Inov8 Road-X 255

10 x 800m @10km pace with 200m jogs. (7)

Running warm up/down 12:57 intensity: (2:16 @1) + (8:31 @2) + (2:10 @3) 2.66 km (4:52 / km) +23m 4:40 / km
ahr:137 max:150 shoes: Inov8 Road-X 255

Monday Nov 26, 2012 #

7 AM

Note
rhr:42 slept:7.5 weight:65.5kg

Running 14:31 intensity: (43 @0) + (1:23 @1) + (10:40 @2) + (1:45 @3) 3.08 km (4:43 / km) +8m 4:39 / km
ahr:137 max:150 shoes: Addidas Adizero Tempo 5

To the train station; next two trains cancelled so thought I'd go for a run before the next train which gave me 40mins. On my way but then got a lift offer from a work college so took that up instead. (6)
12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +30m 3:45 / km
shoes: Asics Gel GT-2140

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Asics Gel GT-2140

Strength and Conditioning (Circuits) 45:00 [3]
shoes: Asics Gel GT-2140

Same circuits as last couple of weeks. (4)
6 PM

Running 50:18 intensity: (36 @0) + (58 @1) + (24:44 @2) + (23:58 @3) + (2 @4) 10.41 km (4:50 / km) +149m 4:31 / km
ahr:143 max:160 shoes: Addidas Adizero Tempo 5

Wet and uninspiring run back from Hucknall Tram stop. Not one of my favourite routes. Took it very easy to get recovery. (3)

Sunday Nov 25, 2012 #

7 AM

Note
rhr:43 slept:8.0

11 AM

Running warm up/down 15:37 intensity: (3:41 @0) + (38 @1) + (1:38 @2) + (4:02 @3) + (2:37 @4) + (3:01 @5) 1.95 km (8:01 / km) +12m 7:46 / km
ahr:137 max:205 shoes: Inov8 O Roc 280

Orienteering 1:15:56 intensity: (8:01 @0) + (3 @1) + (9 @2) + (24:45 @3) + (39:40 @4) + (3:18 @5) **** 11.78 km (6:27 / km) +329m 5:39 / km
ahr:166 max:240 spiked:24/25c shoes: Inov8 O Roc 280

Black Course @ Eyam Moor (4)

Feeling pretty tired but kept mistakes down and was happy to finish just a few seconds down on Sminty, which I think is a good starting point for the season after the last few months.

#1 was a bit bingoy but a good bearing and I was only just off line losing no time. #3 was tough uphill into the wind and lost a few seconds at the top. A bit hesitant on #5 but then good up to #12 but then lost 1min on #13 due to paying more attention on my route on the long leg to #14 where I went right which I think was the best option. Spiked everything here to the end with just the odd hesitation and slight wondering on #15.
C • Good to see you returning t... 2

Running warm up/down 10:43 intensity: (19 @0) + (9:00 @1) + (1:12 @2) + (12 @3) 1.57 km (6:51 / km) +58m 5:47 / km
ahr:132 max:164 shoes: Inov8 O Roc 280

Saturday Nov 24, 2012 #

7 AM

Note
rhr:43 slept:8.0

10 AM

Orienteering (Shadowing) 29:50 intensity: (3:40 @0) + (8:59 @1) + (10:27 @2) + (6:44 @3) **** 3.07 km (9:44 / km) +73m 8:42 / km
ahr:130 max:153 shoes: Inov8 O Roc 280

On Bishops Wood.

Orienteering 16:03 intensity: (18 @0) + (13 @1) + (4:41 @2) + (9:13 @3) + (1:38 @4) **** 2.03 km (7:54 / km) +39m 7:13 / km
ahr:147 max:164 spiked:9/10c shoes: Inov8 O Roc 280

Run out around the Low Viz course on my own. One small mistake of a few seconds but otherwise good. (8)

Orienteering 12:57 intensity: (4 @0) + (9 @1) + (17 @2) + (3:32 @3) + (8:55 @4) *** 2.04 km (6:21 / km) +52m 5:38 / km
ahr:158 max:167 spiked:6/7c shoes: Inov8 O Roc 280

Sneak in another few controls on Bishops Wood. In the White Forest this time still one small mistake though.

Orienteering 37:16 intensity: (12:53 @0) + (16:24 @1) + (5:49 @2) + (1:54 @3) + (16 @4) **** 2.98 km (12:31 / km) +105m 10:39 / km
ahr:119 max:159 shoes: Inov8 O Roc 280

More shadowing at Bishop Wood. (8)
1 PM

Orienteering 47:49 intensity: (24:14 @0) + (18:27 @1) + (4:49 @2) + (19 @3) **** 2.61 km (18:18 / km) +137m 14:30 / km
ahr:112 max:146 shoes: Inov8 O Roc 280

Shadowing again, this time on Summerhouse Knott. Very physical, not help by the wind blow which was pretty bad in places. (4)

Orienteering 34:10 intensity: (58 @0) + (3:49 @1) + (10:14 @2) + (17:22 @3) + (1:47 @4) **** 3.41 km (10:00 / km) +178m 7:56 / km
ahr:143 max:162 spiked:10/11c shoes: Inov8 O Roc 280

On my own this time. Orienteering started to get sloppy as I tired towrds the end. Had to correct one of Eddie's control positions which he has put out a good couple of hundred metres in the wrong place. (2)
5 PM

Orienteering race 10:04 [4] **** 1.5 km (6:43 / km)
spiked:32/35c shoes: Inov8 O Roc 280

Night sprint around the grounds of the youth hostel. Smooth navigation and left with my head held high. Only errors were due to dodgy mapping. (5)

Friday Nov 23, 2012 #

7 AM

Note
rhr:40 slept:7.5 weight:66kg

Running 31:10 intensity: (42 @0) + (34 @1) + (2:34 @2) + (25:51 @3) + (1:29 @4) 7.22 km (4:19 / km) +56m 4:09 / km
ahr:150 max:160 shoes: Addidas Adizero Tempo 5

Parked at Pheonix Park so ran ITW from there.
5 PM

Running 31:31 intensity: (17 @0) + (31 @1) + (2:43 @2) + (23:37 @3) + (4:23 @4) 7.12 km (4:26 / km) +89m 4:10 / km
ahr:152 max:163 shoes: Addidas Adizero Tempo 5

Back to Phenix Park and then on to the Lakes.

Thursday Nov 22, 2012 #

7 AM

Running 8:32 intensity: (39 @0) + (57 @1) + (4:46 @2) + (2:10 @3) 1.9 km (4:29 / km)
ahr:134 max:156 shoes: Addidas Adizero Tempo 5

10 AM

Note
slept:7.75 weight:65.6kg

Appointment at QMC with the sports specialist. Best Dr I've seen by far though understanding athletes helps. He is happy with my progress but a few things I need to do to ensure I don't overdo things and make a successful recovery:

*Rate each training session out of 10 for fatigue levels;
*Make sure I consume plenty of carbs;
*Have a phase reintroductory to training; and
*Monitor my resting HR first thing each morning.

This way if I start overdoing things I can pick it up early and get some rest.
12 PM

Cross Training warm up/down 5:00 [2]
shoes: Addidas Adizero Tempo 5

Strength and Conditioning 45:00 [1]
shoes: Addidas Adizero Tempo 5

Some easy strength and core work. (6)
5 PM

Running 11:41 intensity: (7 @0) + (13 @1) + (51 @2) + (10:04 @3) + (26 @4) 2.63 km (4:26 / km) +25m 4:14 / km
ahr:148 max:159 shoes: Addidas Adizero Tempo 5

Wednesday Nov 21, 2012 #

7 AM

Running 11:36 intensity: (6:00 @2) + (5:36 @3) 2.44 km (4:45 / km)
ahr:140 max:153 slept:7.5 weight:65.4kg shoes: Addidas Adizero Tempo 5

ITW
5 PM

Running 33:56 intensity: (3:30 @2) + (28:41 @3) + (1:45 @4) 7.73 km (4:23 / km) +91m 4:09 / km
ahr:149 max:161 shoes: Addidas Adizero Tempo 5

Easy one back from Newstead Station. (8)

Tuesday Nov 20, 2012 #

6 PM

Running warm up/down 14:49 intensity: (37 @0) + (59 @1) + (2:53 @2) + (9:50 @3) + (30 @4) 3.35 km (4:25 / km)
ahr:144 max:159 shoes: Addidas Adizero Tempo 5

Up to Ashfield then down to Castlewood for Harriers training.

Running Drills 5:00 intensity: (3:30 @1) + (1:30 @5) 0.8 km (6:14 / km)
ahr:130 max:145 shoes: Addidas Adizero Tempo 5

A few drills and jogging while waiting for the rest of the group to congregate.

Running hills 36:58 intensity: (12 @0) + (12 @1) + (1:23 @2) + (13:12 @3) + (21:20 @4) + (39 @5) 8.92 km (4:09 / km) +180m 3:46 / km
ahr:160 max:176 shoes: Addidas Adizero Tempo 5

Kenyan Hills style session on a steady incline on the Castlewood Industrial Estate. 20 mins of 250m then swapped to 100m which I did as sprints with easy jogs. Unsuprisingly starting to struggle in the last few minutes but had been feeling excellent previous to that. (8)

Running warm up/down 15:50 [2] 3.03 km (5:13 / km) +40m 4:54 / km
ahr:134 max:143 shoes: Addidas Adizero Tempo 5

Back home. Glycogen stores totally depleted by this point and had blurry vision. Happy to get home and get a glass of milkshake and bowl of cereal which sorted me out in no time. (3)

Monday Nov 19, 2012 #

7 AM

Running 16:03 intensity: (5:16 @2) + (6:41 @3) + (4:06 @4) 3.54 km (4:32 / km)
ahr:149 max:163 shoes: Nike Air Pegasus 27 Trail

ITW
12 PM

Running warm up/down 4:45 intensity: (1:51 @2) + (2:54 @3) 1.05 km (4:31 / km) +31m 3:57 / km
ahr:140 max:155 shoes: Asics Gel GT-2140

Strength and Conditioning 43:00 [3]
ahr:116 max:154 shoes: Asics Gel GT-2140

Circuits class at the gym. Tough as always.

Running warm up/down 4:26 intensity: (16 @0) + (53 @1) + (1:57 @2) + (1:20 @3) 1.05 km (4:14 / km)
ahr:138 max:157 shoes: Asics Gel GT-2140

5 PM

Running 51:58 intensity: (13:41 @2) + (38:17 @3) 9.77 km (5:19 / km) +190m 4:51 / km
ahr:147 max:160 shoes: Nike Air Pegasus 27 Trail

Back home from Newstead Station via Byrons Walk; very hilly and muddy, and these shoes are crap trail shoes.

Sunday Nov 18, 2012 #

3 PM

Running long 1:32:13 intensity: (4:57 @2) + (1:17:49 @3) + (9:27 @4) 18.94 km (4:52 / km) +395m 4:25 / km
ahr:151 max:170 slept:8.0 weight:65.7kg shoes: Inov8 X Talon 212 (3)

Long trail run through Brierley and along Robin Hood's Hills which is a good muddy steeply undulating few km of woodland. Through Thieves Wood and back over Coxmoor. Had no feeling of fatigue at all for the first time in months. Beautiful cold weather for a very pleasant run. Longest run since June so things are looking up.

Saturday Nov 17, 2012 #

6 PM

Running warm up/down 5:00 [2] 0.85 km (5:53 / km) +1m 5:51 / km
ahr:128 max:143 shoes: Inov8 O Roc 280

Orienteering race 40:32 intensity: (5:39 @3) + (32:31 @4) + (2:22 @5) *** 7.65 km (5:18 / km) +109m 4:57 / km
ahr:165 max:176 spiked:17/19c slept:8.5 shoes: Inov8 O Roc 280

Night event at Hardwick. A pretty easy area during the day is ~80% of the area is open and semi open parkland but the dark made it a decent technique session particularly with most controls well hidden behind trees. Lots of running straight on compass bearings which were mainly pretty good and this is probably a big weakness of mine. Lost ~1 min on 10 as I hit a low fence on the map that was quite high and only then saw crossing points which I had to run an extra 200m to; turns out I could have jumped over but not to worry. Then lost 1min on 16, a boulder which I saw and thought was a log so turned around and then a small miss on a pit at 17. didn't feel like I could have gone much faster but enjoyed being out.

Friday Nov 16, 2012 #

7 AM

Running 16:27 intensity: (28 @0) + (18 @1) + (59 @2) + (14:42 @3) 3.86 km (4:16 / km)
ahr:147 max:155 weight:66.1kg shoes: Addidas Adizero Tempo 5

ITW
5 PM

Running 34:41 intensity: (11 @0) + (14 @1) + (2:32 @2) + (26:12 @3) + (5:32 @4) 7.06 km (4:55 / km) +86m 4:38 / km
ahr:152 max:164 shoes: Addidas Adizero Tempo 5

Thursday Nov 15, 2012 #

7 PM

Running 38:21 intensity: (33 @0) + (26 @1) + (3:54 @2) + (26:28 @3) + (7:00 @4) 8.85 km (4:20 / km) +67m 4:10 / km
ahr:152 max:170 shoes: Inov8 Road-X 255

Easy one when I finally got home. Feeling OK, tired after 30mins.

Wednesday Nov 14, 2012 #

Note
slept:7.5 weight:66.1kg (rest day)

knackered!

Tuesday Nov 13, 2012 #

7 AM

Running 16:34 intensity: (9 @0) + (41 @1) + (3:23 @2) + (12:21 @3) 3.54 km (4:41 / km)
ahr:147 max:158 shoes: Addidas Adizero Tempo 5

Monday Nov 12, 2012 #

7 AM

Running 18:03 intensity: (3:00 @2) + (14:24 @3) + (39 @4) 3.9 km (4:38 / km)
ahr:147 max:163 slept:7.75 shoes: Addidas Adizero Tempo 5

ITW
12 PM

Running warm up/down 4:33 intensity: (10 @0) + (42 @1) + (2:11 @2) + (1:30 @3) 0.91 km (5:00 / km) +28m 4:20 / km
ahr:139 max:154 shoes: Asics Gel GT-2140

WU jog up to the gym.

Strength and Conditioning 48:00 intensity: (14:12 @0) + (15:30 @1) + (14:27 @2) + (2:25 @3) + (1:26 @4) 3.19 km (15:02 / km)
ahr:122 max:163 slept:7.75 shoes: Asics Gel GT-2140

Circuits session. Felt hard work again.

Running warm up/down 4:15 [2] 1.04 km (4:04 / km) +8m 3:55 / km
ahr:141 max:151 shoes: Asics Gel GT-2140

Back to the office after a stop off at Tesco to fill my bag with fodder.
5 PM

Running 10:00 [3] 2.13 km (4:41 / km) +15m 4:32 / km
ahr:148 max:161 shoes: Addidas Adizero Tempo 5

HFW

Sunday Nov 11, 2012 #

10 AM

Running warm up/down 8:59 intensity: (21 @0) + (20 @1) + (1:20 @2) + (6:58 @3) 1.87 km (4:48 / km) +12m 4:39 / km
ahr:142 max:168 shoes: Inov8 O Roc 280

Orienteering race 42:53 intensity: (14:26 @4) + (28:27 @5) *** 6.55 km (6:33 / km) +181m 5:45 / km
ahr:174 max:182 spiked:19/19c slept:8.0 shoes: Inov8 O Roc 280

Long Technical course at Wellow. Really like this area, was orienteering well; no mistakes but felt very hard work and felt a bit of a struggle at times.

Running warm up/down 8:39 intensity: (43 @1) + (7:36 @2) + (20 @3) 1.49 km (5:49 / km) +15m 5:32 / km
ahr:103 max:148 shoes: Inov8 O Roc 280

Saturday Nov 10, 2012 #

7 AM

Running 11:35 intensity: (38 @0) + (20 @1) + (42 @2) + (8:55 @3) + (1:00 @4) 2.65 km (4:23 / km) +16m 4:15 / km
ahr:148 max:161 shoes: Addidas Adizero Tempo 5

Feeling tired today despite a rest ay yesterday. Just a easy jog to pick my car up from the garage.

Friday Nov 9, 2012 #

Note
(rest day)

Thursday Nov 8, 2012 #

7 AM

Running 16:43 intensity: (20 @0) + (28 @1) + (2:00 @2) + (11:38 @3) + (2:17 @4) 3.53 km (4:44 / km)
ahr:148 max:172 shoes: Addidas Adizero Tempo 5

ITW
12 PM

Running warm up/down 4:30 [2] 1.0 km (4:30 / km) +25m 4:00 / km
shoes: Asics Gel GT-2140

Strength and Conditioning 40:00 [1]
shoes: Asics Gel GT-2140

Normal core strength stuff at the gym.

Running warm up/down 4:00 [2] 1.0 km (4:00 / km)
shoes: Asics Gel GT-2140

6 PM

Running 8:24 intensity: (1 @0) + (5 @1) + (58 @2) + (7:20 @3) 1.67 km (5:01 / km) +14m 4:49 / km
ahr:147 max:152 shoes: Addidas Adizero Tempo 5

Wednesday Nov 7, 2012 #

7 AM

Running 23:06 intensity: (3:28 @2) + (6:33 @3) + (13:05 @4) 5.35 km (4:19 / km) +18m 4:15 / km
ahr:156 max:171 shoes: Addidas Adizero Tempo 5

ITW
5 PM

Running 33:39 intensity: (4:00 @2) + (29:22 @3) + (17 @4) 7.33 km (4:35 / km) +42m 4:28 / km
ahr:148 max:160 shoes: Addidas Adizero Tempo 5

HFW, drop off bag then out for a bit longer.

Tuesday Nov 6, 2012 #

12 PM

Running warm up/down 4:30 [2] 1.0 km (4:30 / km) +25m 4:00 / km
slept:8.0 shoes: Asics Gel GT-2140

A day mainly off the running and some S&C instead.

Strength and Conditioning 40:00 [1]
shoes: Asics Gel GT-2140

Running warm up/down 4:10 [3] 1.0 km (4:10 / km)
shoes: Asics Gel GT-2140

Monday Nov 5, 2012 #

7 AM

Running 17:00 [3] 3.7 km (4:36 / km)
slept:8.0 shoes: Addidas Adizero Tempo 5

To the station, feeling decent.
6 PM

Running 12:00 [2] 2.45 km (4:54 / km)
weight:66.1kg shoes: Addidas Adizero Tempo 5

Legs feeling quite heavy and tired by this evening. Was going to go for longer but seamed a bit foolish at this stage of recovery.

Sunday Nov 4, 2012 #

11 AM

Running warm up/down 7:07 intensity: (36 @0) + (42 @1) + (2:20 @2) + (2:59 @3) + (30 @4) 1.12 km (6:20 / km) +45m 5:17 / km
ahr:140 max:160 shoes: Inov8 O Roc 280

Orienteering race 52:06 intensity: (22 @0) + (6 @1) + (30 @2) + (6:54 @3) + (33:12 @4) + (11:02 @5) *** 8.47 km (6:09 / km) +289m 5:15 / km
ahr:166 max:179 spiked:20/26c slept:8.25 shoes: Inov8 O Roc 280

No repercussions from yesterdays run so decided to take in the event at Grenoside. Brown course - black may have been a bit ambitious. Again felt far more comfortable than the HR suggests but feeling like fatigue is still holding me back quite a bit. Felt rusty, particularly early on loosing about 1 min on 2 and 7 and several other smaller mistakes. Did manage to miss punch on 20 though. Got a little confused when there were a number of controls close together and ran towards one that wasn't mine, then made a parallel error on an adjacent path and punched a control on a platform/charcoal burning ground/whatever a hollow black circle is supposed to be rather than a small depression.

Running warm up/down 2:32 [2] 0.38 km (6:39 / km) +15m 5:33 / km
ahr:138 max:145 shoes: Inov8 O Roc 280

Saturday Nov 3, 2012 #

9 AM

Running tempo 45:41 intensity: (23 @0) + (9 @1) + (31 @2) + (8:38 @3) + (35:48 @4) + (12 @5) 9.92 km (4:36 / km) +65m 4:27 / km
ahr:161 max:174 slept:9.0 weight:65.6kg shoes: Inov8 X Talon 212 (3)

Miserable weather but good to be on the trails. Round route over Mowlands and Ashfields. Felt easier than the HR suggests and was really the top end of steady.

Thursday Nov 1, 2012 #

6 PM

Running 16:49 intensity: (27 @0) + (6 @1) + (27 @2) + (9:38 @3) + (6:11 @4) 3.97 km (4:14 / km) +18m 4:08 / km
ahr:155 max:166 shoes: Inov8 Road-X 255

Another go on the same route and feeling better further. Maybe something slightly longer at the weekend.

« Earlier | Later »