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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Running32 19:59:39 143.86(8:20) 231.52(5:11) 2288
  Orienteering8 6:14:43 42.81(8:45) 68.9(5:26) 810
  Strength and Conditioning3 1:07:04 0.47 0.76
  Total36 27:21:26 187.14 301.18 3098
  [1-5]35 25:48:43

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Saturday Sep 30, 2017 #

11 AM

Running warm up/down 9:31 [0] 1.34 km (7:05 / km) +1m 7:03 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 15:22 intensity: (1 @0) + (31 @1) + (17 @2) + (18 @3) + (1:12 @4) + (13:03 @5) 3.8 km (4:03 / km) +34m 3:53 / km
ahr:170 max:181 shoes: Inov8 X Talon 212 (5)

BOC Sprint heat - steady, clean, a bit of a plod.

Running warm up/down 11:54 intensity: (58 @0) + (4:30 @1) + (6:17 @2) + (9 @3) 1.95 km (6:05 / km) +21m 5:47 / km
ahr:124 max:140 shoes: Inov8 X Talon 212 (5)

2 PM

Running warm up/down 14:14 intensity: (2:59 @0) + (3:09 @1) + (3:09 @2) + (4:42 @3) + (15 @4) 1.81 km (7:51 / km) +3m 7:47 / km
ahr:122 max:157 shoes: Inov8 X Talon 212 (5)

Orienteering race 17:34 intensity: (19 @1) + (7 @2) + (8 @3) + (41 @4) + (16:19 @5) 4.22 km (4:10 / km) +39m 3:59 / km
ahr:176 max:182 shoes: Inov8 X Talon 212 (5)

BOC Sprint Final

6th - Physically and technically I couldn't have done much more on the day. Just not in shape, so think this was a decent result.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 X Talon 212 (5)

Monday Sep 25, 2017 #

Note
(injured)

Back is wrecked. Walking a struggle let alone running.

Sunday Sep 24, 2017 #

8 AM

Running warm up/down 19:27 intensity: (2:23 @0) + (9:48 @1) + (6:44 @2) + (32 @3) 2.09 km (9:17 / km) +20m 8:52 / km
ahr:119 max:141 shoes: Inov8 X Talon 212 (5)

Orienteering race 1:15:37 intensity: (12 @0) + (18 @1) + (37 @2) + (18:19 @3) + (56:05 @4) + (6 @5) 9.81 km (7:43 / km) +186m 7:03 / km
ahr:157 max:170 shoes: Inov8 X Talon 212 (5)

Running warm up/down 13:31 intensity: (4:07 @0) + (8:43 @1) + (41 @2) 1.28 km (10:34 / km) +15m 9:59 / km
ahr:106 max:134 shoes: Inov8 X Talon 212 (5)

10 AM

Running 13:31 intensity: (4:07 @0) + (8:43 @1) + (41 @2) 1.28 km (10:34 / km) +15m 9:59 / km
ahr:106 max:134 shoes: NB Fresh Foam Zante V2

Saturday Sep 23, 2017 #

11 AM

Orienteering race 31:37 intensity: (2 @1) + (8 @2) + (15 @3) + (5:19 @4) + (25:53 @5) 5.46 km (5:47 / km) +102m 5:18 / km
ahr:171 max:177 shoes: Inov8 X Talon 212 (5)

Running warm up/down 22:32 intensity: (3:41 @0) + (7:35 @1) + (8:44 @2) + (2:27 @3) + (5 @4) 3.23 km (6:58 / km) +7m 6:54 / km
ahr:121 max:155 shoes: Inov8 X Talon 212 (5)

Running warm up/down 8:50 intensity: (5 @0) + (6:11 @1) + (2:34 @2) 1.37 km (6:26 / km) +1m 6:24 / km
ahr:124 max:132 shoes: Inov8 X Talon 212 (5)

3 PM

Orienteering 48:00 intensity: (17 @0) + (5:55 @1) + (30:33 @2) + (11:15 @3) 6.83 km (7:02 / km) +79m 6:39 / km
ahr:134 max:149 shoes: Inov8 X Talon 212 (5)

Friday Sep 22, 2017 #

9 AM

Running 33:25 intensity: (27 @0) + (6:55 @1) + (25:50 @2) + (13 @3) 6.49 km (5:09 / km) +14m 5:06 / km
ahr:127 max:141 shoes: NB Fresh Foam Zante V2

Thursday Sep 21, 2017 #

12 PM

Running warm up/down 5:54 [3] 1.18 km (5:00 / km)
shoes: Adidas Adizero Adios Boost (4)

Orienteering tempo 11:52 intensity: (2:00 @1) + (9:52 @4) 2.56 km (4:39 / km) +2m 4:38 / km
shoes: Adidas Adizero Adios Boost (4)

EM champs run of prologue course 3 then jog to start of race 2.

Orienteering tempo 11:04 [4] 2.55 km (4:21 / km) +2m 4:20 / km
shoes: Adidas Adizero Adios Boost (4)

Course 3 final. Bit more hesitant - completely stacked it and took the skin off my elbow. Took it easier round the corners from that point. grip disappearing on these trainers.

Running 6:00 [1] 1.3 km (4:37 / km)
shoes: Adidas Adizero Adios Boost (4)

5 PM

Running 47:26 intensity: (11 @0) + (4:30 @1) + (26:29 @2) + (16:16 @3) 9.22 km (5:09 / km) +213m 4:37 / km
ahr:136 max:154 shoes: Adidas Adizero Adios Boost (4)

Wednesday Sep 20, 2017 #

6 PM

Running 1:01:03 intensity: (26 @0) + (20:09 @1) + (37:25 @2) + (3:03 @3) 12.05 km (5:04 / km) +85m 4:54 / km
ahr:128 max:145 shoes: NB Fresh Foam Zante V2

Easy out to Berry Hill. Stomach has been bad last couple of days.

Tuesday Sep 19, 2017 #

7 AM

Running 25:49 intensity: (54 @0) + (1:31 @1) + (11:06 @2) + (12:18 @3) 5.34 km (4:50 / km) +64m 4:33 / km
ahr:137 max:153 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running warm up/down 24:15 intensity: (23 @0) + (5:34 @1) + (17:05 @2) + (1:13 @3) 4.78 km (5:05 / km) +25m 4:57 / km
ahr:130 max:144 shoes: Adidas Adizero Takumi Sen 2

Running intervals 29:15 intensity: (1:55 @1) + (3:49 @2) + (4:07 @3) + (11:30 @4) + (7:54 @5) 6.45 km (4:32 / km) +2m 4:32 / km
ahr:157 max:176 shoes: Adidas Adizero Takumi Sen 2

10 x 600m (75s) in times of between 1:44 and 1:50.

Running warm up/down 21:03 intensity: (18 @0) + (7:40 @1) + (12:58 @2) + (7 @3) 3.9 km (5:24 / km) +6m 5:21 / km
ahr:127 max:140 shoes: Adidas Adizero Takumi Sen 2

Monday Sep 18, 2017 #

6 PM

Running 29:15 intensity: (27 @0) + (5:50 @1) + (21:52 @2) + (1:06 @3) 5.91 km (4:57 / km) +33m 4:49 / km
ahr:128 max:142 shoes: Skechers Gomeb Speed 3

Sunday Sep 17, 2017 #

10 AM

Running warm up/down 12:10 intensity: (23 @0) + (2:38 @1) + (6:26 @2) + (2:43 @3) 2.02 km (6:01 / km) +1m 6:00 / km
ahr:131 max:152 shoes: Inov8 X Talon 212 (5)

Running race (Fell) 43:40 intensity: (14 @1) + (5 @2) + (20 @3) + (23:12 @4) + (19:49 @5) 9.68 km (4:31 / km) +317m 3:53 / km
ahr:167 max:177 shoes: Inov8 X Talon 212 (5)

Stanage Struggle Fell Race. Out steadily chatting with Phil Winskill and then my poor hill climb abilities were evident in the last couple of km up to Stanage Edge. Steady along the top and then started feeling much better and gaining on runners in front at the start of the decent; Pennine runner got in the way.

Got passed him and pushed on and was quickly gaining on 4th-7th but got a massive stitch. Tried to run through it but failed and ended up slowing and dropping to 10th. It suddenly disappeared with a km to go and started gaining on the group ahead but didn't have enough time to catch them, finishing 10th. Was flying on the downhill before the stitch and think I would have backed myself for 4th otherwise. Not sure what caused it?

Running warm up/down 12:36 intensity: (8 @0) + (9:14 @1) + (3:14 @2) 1.99 km (6:20 / km) +27m 5:56 / km
ahr:122 max:135 shoes: Inov8 X Talon 212 (5)

Saturday Sep 16, 2017 #

2 PM

Orienteering long 2:06:09 intensity: (19 @0) + (6:50 @1) + (51:02 @2) + (1:05:01 @3) + (2:57 @4) 24.77 km (5:06 / km) +327m 4:47 / km
ahr:140 max:159 shoes: Asics Gel - Fuji Racer 3

Thursday Sep 14, 2017 #

7 AM

Running 25:09 intensity: (1:04 @0) + (2:16 @1) + (19:50 @2) + (1:59 @3) 5.01 km (5:01 / km) +59m 4:45 / km
ahr:130 max:142 shoes: NB Fresh Foam Zante V2

5 PM

Running 25:48 intensity: (46 @0) + (8:50 @1) + (15:53 @2) + (19 @3) 4.97 km (5:11 / km) +188m 4:22 / km
ahr:125 max:140 shoes: NB Fresh Foam Zante V2

Wednesday Sep 13, 2017 #

7 AM

Running 15:01 [3] 3.32 km (4:32 / km) +21m 4:23 / km
shoes: NB Fresh Foam Zante V2

Strength and Conditioning 15:00 [1]

5 PM

Running 23:18 [2] 4.81 km (4:51 / km) +19m 4:45 / km
shoes: NB Fresh Foam Zante V2

Tuesday Sep 12, 2017 #

7 AM

Running 23:18 intensity: (45 @0) + (1:30 @1) + (6:01 @2) + (14:35 @3) + (27 @4) 5.02 km (4:38 / km) +46m 4:26 / km
ahr:140 max:156 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running warm up/down 24:50 intensity: (54 @0) + (1:57 @1) + (17:07 @2) + (4:52 @3) 5.08 km (4:53 / km) +174m 4:10 / km
ahr:132 max:146 shoes: Adidas Adizero Takumi Sen 2

Running intervals 23:20 intensity: (2 @0) + (23 @1) + (1:45 @2) + (3:47 @3) + (9:30 @4) + (7:53 @5) 5.39 km (4:20 / km) +1m 4:20 / km
ahr:161 max:176 shoes: Adidas Adizero Takumi Sen 2

Pyramid session. Fairly pleased with progress over last couple of works.

Running warm up/down 21:03 intensity: (6:49 @1) + (14:07 @2) + (7 @3) 3.84 km (5:29 / km) +1m 5:28 / km
ahr:127 max:140 shoes: Adidas Adizero Takumi Sen 2

Monday Sep 11, 2017 #

7 AM

Running 26:07 intensity: (1:01 @0) + (1:31 @1) + (11:30 @2) + (12:05 @3) 5.04 km (5:11 / km) +53m 4:56 / km
ahr:136 max:150 shoes: Skechers Gomeb Speed 3

5 PM

Running 23:18 intensity: (24 @0) + (3:27 @1) + (18:17 @2) + (1:10 @3) 4.6 km (5:04 / km) +167m 4:17 / km
ahr:131 max:145 shoes: Skechers Gomeb Speed 3

Sunday Sep 10, 2017 #

11 AM

Running warm up/down 5:44 intensity: (1:01 @0) + (56 @1) + (1:44 @2) + (2:03 @3) 1.01 km (5:40 / km) +1m 5:38 / km
ahr:125 max:145 shoes: NB Fresh Foam Zante V2

Orienteering race 13:20 intensity: (11 @0) + (9 @1) + (13 @2) + (28 @3) + (11:51 @4) + (28 @5) 3.14 km (4:15 / km) +11m 4:11 / km
ahr:164 max:172 shoes: NB Fresh Foam Zante V2

Clifton Campus Sprint race 1. One poor route to 6 but otherwise fine.

http://www.noc-uk.org/events/result?id=576&uri=H|w...

Orienteering race 12:31 intensity: (17 @1) + (23 @2) + (1:21 @3) + (9:56 @4) + (34 @5) 2.94 km (4:16 / km) +13m 4:10 / km
ahr:160 max:171 shoes: NB Fresh Foam Zante V2

Race 2 - didn't see a road hump coming up and went flying about half way around. Sore bloody knee hit and elbow and took a couple of controls to recover and run freely again. Technically fine, sub optimal to 2 - road way quicker.

Orienteering race 11:37 intensity: (38 @3) + (10:58 @4) + (1 @5) 2.85 km (4:04 / km) +15m 3:58 / km
ahr:150 max:170 shoes: NB Fresh Foam Zante V2

Race 3 - tired by now but technical fine again.

Running warm up/down 31:37 intensity: (14:49 @0) + (16:48 @1) 2.69 km (11:45 / km) +27m 11:11 / km
ahr:98 max:125 shoes: NB Fresh Foam Zante V2

Saturday Sep 9, 2017 #

8 AM

Running warm up/down 21:26 intensity: (29 @0) + (1:17 @1) + (8:01 @2) + (11:39 @3) 4.37 km (4:54 / km) +54m 4:37 / km
ahr:138 max:148 shoes: Adidas Adizero Adios Boost (4)

Running tempo 17:16 intensity: (10 @0) + (6 @1) + (3 @2) + (3 @3) + (3:50 @4) + (13:04 @5) 5.09 km (3:24 / km) +36m 3:17 / km
ahr:172 max:179 shoes: Adidas Adizero Adios Boost (4)

Park run. Started steady and it felt much better than Wilne last week.

Running warm up/down 19:37 intensity: (3:55 @1) + (15:42 @2) 3.78 km (5:11 / km) +13m 5:06 / km
ahr:129 max:139 shoes: Adidas Adizero Adios Boost (4)

Running warm up/down 19:09 intensity: (11 @0) + (35 @1) + (13:15 @2) + (5:08 @3) 4.14 km (4:38 / km) +14m 4:33 / km
ahr:136 max:149 shoes: Adidas Adizero Adios Boost (4)

Thursday Sep 7, 2017 #

5 PM

Running 28:30 intensity: (38 @0) + (6:18 @1) + (17:51 @2) + (3:43 @3) 5.45 km (5:14 / km) +46m 5:01 / km
ahr:129 max:149 shoes: NB Fresh Foam Zante V2

Running 10:07 intensity: (4:34 @1) + (5:33 @2) 1.97 km (5:08 / km) +13m 4:58 / km
ahr:126 max:137 shoes: NB Fresh Foam Zante V2

Wednesday Sep 6, 2017 #

6 AM

Strength and Conditioning 27:04 [0] 0.76 km (35:45 / km)

6 PM

Running 59:04 intensity: (36 @0) + (21:10 @1) + (35:55 @2) + (1:23 @3) 12.14 km (4:52 / km) +72m 4:44 / km
ahr:128 max:142 shoes: Asics Gel - Fuji Racer 3

Tuesday Sep 5, 2017 #

6 PM

Running warm up/down 8:08 intensity: (20 @0) + (24 @1) + (5:38 @2) + (1:46 @3) 1.77 km (4:35 / km) +1m 4:35 / km
ahr:133 max:144 shoes: Adidas Adizero Takumi Sen 2

Running intervals 30:07 intensity: (5 @0) + (1:38 @1) + (6:24 @2) + (8:17 @3) + (13:28 @4) + (15 @5) 4.85 km (6:12 / km) +2m 6:12 / km
ahr:149 max:170 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 8:42 intensity: (2:13 @1) + (6:29 @2) 1.75 km (4:59 / km) +1m 4:58 / km
ahr:128 max:137 shoes: Adidas Adizero Takumi Sen 2

Monday Sep 4, 2017 #

6 AM

Strength and Conditioning 25:00 [1]

7 AM

Running 23:14 intensity: (46 @0) + (1:27 @1) + (11:01 @2) + (10:00 @3) 4.96 km (4:41 / km) +67m 4:23 / km
ahr:135 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 41:59 intensity: (42 @0) + (1:23 @1) + (14:25 @2) + (24:58 @3) + (31 @4) 8.92 km (4:42 / km) +193m 4:15 / km
ahr:139 max:158 shoes: NB Fresh Foam Zante V2

Sunday Sep 3, 2017 #

9 AM

Running warm up/down 19:07 intensity: (4 @0) + (4:42 @1) + (7:20 @2) + (7:01 @3) 3.36 km (5:41 / km) +5m 5:39 / km
ahr:132 max:149 shoes: Adidas Adizero Adios Boost (4)

Running race 34:57 intensity: (7 @2) + (11 @3) + (1:25 @4) + (33:14 @5) 10.06 km (3:28 / km) +3m 3:28 / km
ahr:174 max:180 shoes: Adidas Adizero Adios Boost (4)

Wilne 10km. First 5-6km were ok but then the wheels feel off.

It has given me motivation though; I didn't have any fatigue for the first time since June and I didn't like doing so poorly.

Running warm up/down 15:42 intensity: (10 @0) + (9:10 @1) + (6:22 @2) 2.95 km (5:20 / km) +1m 5:19 / km
ahr:123 max:136 shoes: Adidas Adizero Adios Boost (4)

Saturday Sep 2, 2017 #

12 PM

Running 36:19 intensity: (33 @0) + (5:47 @1) + (24:48 @2) + (4:41 @3) + (30 @4) 7.29 km (4:59 / km) +25m 4:54 / km
ahr:131 max:160 shoes: Adidas Adizero Adios Boost (4)

Easy with strides. Calves sore but otherwise feeling better.

Friday Sep 1, 2017 #

7 AM

Running 30:24 intensity: (7:18 @0) + (3:17 @1) + (4:13 @2) + (15:18 @3) + (18 @4) 5.04 km (6:02 / km) +74m 5:37 / km
ahr:126 max:157 shoes: NB Fresh Foam Zante V2

ITW. Still decent.
5 PM

Running 29:57 intensity: (23 @0) + (3:10 @1) + (13:34 @2) + (12:50 @3) 6.18 km (4:51 / km) +41m 4:42 / km
ahr:136 max:154 shoes: NB Fresh Foam Zante V2

HFW via Claire's for a sports massage.

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