Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Mar 31, 2009:

	activity	#	time	miles		km		+m
	Running	18	19:40:37	130.62	(9:02)	210.21	(5:37)	2440
	Strength and Conditioning	15	8:25:00
	Orienteering	4	2:40:12	16.47	(9:44)	26.5	(6:03)	355	12 /	18c	66%
	Cross Training	1	50:00	0.78	(1:04:22)	1.25	(40:00)
	Total	25	31:35:49	147.86		237.96		2795	12 /	18c	66%
averages - weight:68.7kg

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Tuesday Mar 31, 2009 #

Running warm up/down 15:53 [2] 3.0 km (5:18 / km) +10m 5:12 / km
ahr:148 max:204 shoes: Asics

Run to the start of intervals as a WU. Don't think the Max HR is right some how.

Running intervals 40:50 [5] 8.8 km (4:38 / km)
ahr:164 max:178 shoes: Asics

Sutton Harriers Lactate session

4 x 400m with 45s recovery after each:
1:13 - 145/167
1:16 - 160/172
1:14 - 164/175
1:14 - 165/177

Then after the final 45s recovery 1 x 2.4km: 9:04- 171/176

Followed by another 4 x 400m with 45s after each:
1:17 - 161/174
1:22 - 162/173
1:22 - 157/172
1:26 - 155/169

Then after the final 45s recovery another 1 x 2.4km: 9:21 - 166/173

Followed by a final 2 x 400m with 45s after each:
1:27 - 158/168
1:31 - 152/164

Missed the last two because of stomach cramps. Definately think the HRM is playing up a little today. HR look a little low.

Running warm up/down 11:49 [2] 1.8 km (6:34 / km) +30m 6:04 / km
ahr:124 max:143 shoes: Asics

Jog home to warm down.

Monday Mar 30, 2009 #

Note
weight:70kg (rest day)

Sunday Mar 29, 2009 #

Orienteering race 58:47 [5] *** 9.9 km (5:56 / km) +85m 5:42 / km
ahr:174 max:180 spiked:12/18c shoes: Inov8 Flyroc 310

Compass Sport Cup Round - Sherwood Pines

Not a great run. Concentration all over the place. I was focussing nicely for parts and then totally losing it. Got to number 11 and hadn't even unfolded the map to see the 2.0km leg to #12 let alone plan it. I know the area fairly well through planning twice a couple of years ago and running and training there many times but didn't help; just made concentration worse I think. Many areas of the Pines do seam to have deteriorated in the last couple of years though to brambles. :(

A race to forget, it was just one of those things and I know the reasons.

Actual distance was 12.64km.

C • Soooo brambly 2

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +10m 9:45 / km
shoes: Inov8 Flyroc 310

WU - The normal stuff generally though was getting distracted very easily. Not good preperation really.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +15m 9:18 / km
ahr:127 max:179 shoes: Inov8 Flyroc 310

Jog back from the finish to WD.

Saturday Mar 28, 2009 #

Running intervals 30:00 [5] 7.0 km (4:17 / km) +160m 3:51 / km
ahr:168 max:177 shoes: VJ Twister #2

45x15 terrain intervals.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +10m 7:19 / km
shoes: VJ Twister #2

To and from the start of the intervals. Started getting a bit of a blister on my heel on the way home after breaking in the new Twisters.

Orienteering 43:34 [3] 7.0 km (6:13 / km) +80m 5:53 / km
ahr:144 max:171 shoes: Inov8 Flyroc 310

Checking the Mens and Womens Finals Courses at Nott'm Uni.

Friday Mar 27, 2009 #

Note
(rest day)

No training this evening.

Thursday Mar 26, 2009 #

Running warm up/down 50:00 [2] 8.5 km (5:53 / km) +65m 5:40 / km
ahr:148 max:168 shoes: Asics

Running to and from the hill intervals used as a WU/WD a few dynamic stretches also before hand. Quite along way as a WU/WD though.

Running intervals (Hills) 22:00 [5] 5.5 km (4:00 / km) +110m 3:38 / km
ahr:172 max:185 shoes: Asics

Sutton Harriers Hills Session

250m with ~10m climb then jog down to the bottom. Continuous for 22mins:

49s - 151/169
50s - 170/179
48s - 172/180
49s - 171/182
44s - 173/183
47s - 174/184
46s - 172/183
44s - 174/182
47s - 173/183
48s - 171/181
48s - 169/180

Running hills 16:30 [5] 3.12 km (5:17 / km) +60m 4:49 / km
shoes: Asics

Sutton Harriers Hills (short)

As last session but shorter. 130m with ~5m climb then jog back down. Continuous for 16mins:

23s; 23s; 24s; 23s; 20s; 23s; 23s; 24s; 23s; 24s; 23s; 25s;

HRM stopped working for this for some reason. Maybe it slipped down.

Wednesday Mar 25, 2009 #

Note
(rest day)

Tired aching and really not in the mood.

Tuesday Mar 24, 2009 #

Running warm up/down 40:00 [2] 4.5 km (8:53 / km)
shoes: Asics

Normal warm up and warm down stuff with a bit of stretching at the end.

Running intervals 25:21 [5] 6.0 km (4:14 / km)
ahr:173 max:186 shoes: Asics

Notts AC Intervals - The Embankment

4 x 1,500m with 1.5mins rest between:

5:01 - 173/183
5:04 - 177/184
5:08 - 178/185
5:05 - 177/186

Monday Mar 23, 2009 #

Strength and Conditioning 40:00 [1]
(rest day)

Ankle strengthening exercises.

Sunday Mar 22, 2009 #

Running tempo 48:11 [4] 11.5 km (4:11 / km) +120m 3:59 / km
ahr:162 max:170 shoes: Asics

A variation of one of the normal routes. Lovely morning again and lots of people out and about. Legs pretty tired this morning.

Running warm up/down 15:00 [1] 0.5 km (30:00 / km)
shoes: Asics

Big of running to WU/WD and lots of stretching afterwards.

Strength and Conditioning 40:00 [1]

Ankle strengthening exercises.

Saturday Mar 21, 2009 #

Running intervals 1:00:00 [5] 11.2 km (5:21 / km) +240m 4:50 / km
ahr:166 max:178 shoes: Inov8 Flyroc 310

45s/15s Intervals

Three sets of 17 with ~4mins rest between sets on the old pit tip so rough ground and mud in parts with some steep climbs but also many fast sections on paths. A beautifully sunny and mild morning.

Running warm up/down 20:00 [1] 2.5 km (8:00 / km) +40m 7:24 / km
shoes: Inov8 Flyroc 310

WU/WD for intervals to and from home.

Friday Mar 20, 2009 #

Note
(rest day)

No time for any training today.

Thursday Mar 19, 2009 #

Strength and Conditioning 25:00 [1]

Ankle Strengthening exercises.

Note
(rest day)

Had to pick Amy up from the station so couldn't get to the Harriers training. By the time I got home I couldn't be arsed to go training so just did the ankle exercises. Bad attitude I know. Well at least I've done some decent training that last few days.

Wednesday Mar 18, 2009 #

Running long 1:43:47 [3] 19.85 km (5:14 / km) +300m 4:52 / km
ahr:146 max:160 weight:67.7kg shoes: Asics

Run home from work. Took it easier after doing it too fast last week aiming for 100-102 so not far off. Bloody boring run though.

Tuesday Mar 17, 2009 #

Running warm up/down 40:00 [1] 3.0 km (13:20 / km)
shoes: Asics

WU/WD before and after intervals the normal stuff plus some static stretching to finish.

Running intervals 32:00 [5] 7.2 km (4:27 / km) +40m 4:19 / km
ahr:185 max:169 shoes: Asics

Notts AC intervals - Strelley

8 x 900m with ~1:10 rest between each:

2:52 - 167/177
2:50 - 169/182
2:51 - 173/184
2:52 - 173/182
2:55 - 173/183
2:55 - 173/182
2:55 - 173/183
2:52 - 175/185

Only orienteer there tonight. Where are all you slackers?

C • Rich 1

Strength and Conditioning 30:00 [1]

Ankle strengthening exercises.

Monday Mar 16, 2009 #

Strength and Conditioning 25:00 [1]
(rest day)

Ankle strengthening exercises.

Strength and Conditioning 15:00 [1]

One legged on the wobble board

Sunday Mar 15, 2009 #

Running 1:10:00 [3] 14.2 km (4:56 / km) +150m 4:41 / km
ahr:150 max:165 shoes: Inov8 Flyroc 310

Took out a print out of an OS map to check out some new routes from home I'd never previously used. Really enjoyed this one and took it nice and steady. It was a lovely still evening and very few people around away from the roads bar a few dog walkers in the parks. Found a couple of areas potentially good for sprints particularly an abandoned quarry which has numerous humps, hollows, knolls and depressions (area around the 6km mark).

Rough route: http://www.gmap-pedometer.com/?r=2637195

Strength and Conditioning 35:00 [1]

Ankle strengthening exercises.

Saturday Mar 14, 2009 #

Running intervals 50:00 [5] 10.2 km (4:54 / km) +210m 4:27 / km
ahr:168 max:177 shoes: Inov8 Flyroc 310

45x15 Foxdahl intervals in semi terrain (rough muddy and gravelly paths and grass).

C • Foxdahl 4

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +10m 7:19 / km
shoes: Inov8 Flyroc 310

Jogging to and from home with some drills and dynamic stretching for WU.

Running 15:00 [2] 2.7 km (5:33 / km) +30m 5:16 / km
ahr:145 max:159 shoes: Asics

Jog from home to the NOC starter event on Sutton Lawn to help coaching.

Orienteering 20:00 [1] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Asics

Putting a few controls out.

Strength and Conditioning 35:00 [1]

Ankle strengthening exercises.

Friday Mar 13, 2009 #

Note
(rest day)

Knackered

Thursday Mar 12, 2009 #

Strength and Conditioning 20:00 [1]

Ankle Strengthening exercises

Running intervals 30:00 [5] 5.6 km (5:21 / km)
shoes: Asics

Started the Lactate threshold intervals that I often do with Sutton Harriers but there wasn't enough in the legs to do the whole 9.6km session so cut it short and did what I did well. Think this is because I didn't train Tuesday so as a result I ran too quickly yesterday.

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

running to and from the intervals as a WU/WD with some of the normal stuff.

Wednesday Mar 11, 2009 #

Running long 1:32:03 [4] 19.85 km (4:38 / km) +300m 4:19 / km
ahr:162 max:172 weight:68.5kg shoes: Asics

Long run from work back home.

Strength and Conditioning 10:00 [1]

Ankle strengthening exercises. Didn't get time for the full set but at least I got some in.

Tuesday Mar 10, 2009 #

Strength and Conditioning 30:00 [1]

Ankle Strengthening exercises. I have planned to do the normal notts session at the uni either before or after our meeting their but didn't get there until too late to start the session and by the time we had finished it was too late as I hadn't eaten and still had a half hour drive home. Bugger!

C • positivity 1

Monday Mar 9, 2009 #

Note
(rest day)

Was planning on doing my ankle strengthening exercises but forgot once I got home because of other things to do. I remember while lying in bed at about 11pm. I wasn't going to get up and do them then!

Sunday Mar 8, 2009 #

Running warm up/down 40:00 [1] 4.0 km (10:00 / km)
shoes: Asics

WU and WD before and after the Rushcliffe 10k. Spent plenty of time warming up as my legs were feeling pretty stiff. Some static stretching after also while watching the field.

Running race (10km) 37:13 [5] 10.0 km (3:43 / km) +50m 3:38 / km
shoes: Asics

Rushcliffe 10km Race

This course is pretty flat so despite training on the last few days I was hoping for a decent time (certainly under 37 and closer to 36). I woke up feeling pretty stiff so did some static stretching before I left the house but the sun was shining and it looked a reasonable though slightly breezy day outside.

By the time I got to the race the sky had clouded over and the wind was much stronger. It was clear my time was going to be affected.

I got in the pen at the start close to the front; obviously not close enough! I had to fight my way to the front including pushing past one women who wasn't too happy - well she shouldn't have been trotting along the outside near the front!

I settled nicely in ~top 10 through the first 0.5km into a headwind though the course then turned out of it. A couple came past me around 3km but I beat one of them in the last 2km so little change of places.

Unfortunately much of the course was exposed and between ~3-5.5km and ~8-10km as well as the start were in a strong headwind. The final 2km were particularly hard work as the wind had gained in strength with a few spots of rain starting to fall. The wind didn't help much when running in the opposite direction either as these areas were the sheltered areas.

Anyway although slightly dissapointed with the time considering the conditions I don't think it was too bad. I was only just behind Steve (from Notts) who is normally a fair bit ahead at training and I beat the small blond girl (that we can never remember the name of!) (remebered it - Nicki!)by a minute or so; she's always ahead of me in training!

Split times:
1km - 3:19
2km - 3:28
3km - 3:34
4km - 3:59 (strong head wind)
5km - 3:49 (strong head wind)
6km - 3:43 (head wind for first part)
7km - 3:58
8km - 3:37
9km - 4:11 (Very strong head wind (though didn't think it was this strong - board may have been in the wrong place)
10km - 3:31

Course Route: http://www.gmap-pedometer.com/?r=2616792

C • Alright Bekele... 2

Saturday Mar 7, 2009 #

Running intervals (Hills) 30:00 [5] 4.0 km (7:30 / km) +200m 6:00 / km
shoes: Asics

One of the old hill interval training session using the drainage channels as markers. Three hills reps of 1 then 2 then 3 chanels up the paths with a jog back down after each. Three seperate hills of varying length and steepness with three sets up each.

Given up hope of finding my HRM chest strap so have ordered a new one so will hopefully get that in the next few days.

Running warm up/down 30:00 [2] 3.0 km (10:00 / km)

The normal warm up stuff and a gentle jog home to finish. Lots of static stretching also when I got home but haven't included this in the time.

Friday Mar 6, 2009 #

Strength and Conditioning 45:00 [1]
(rest day)

Ankle strengthening exercises. Other than that a bit of a rest day though been busy around the house and garden so pretty knackered. Don't want to get back in too quickly and I've got a 10k race on Sunday.

Thursday Mar 5, 2009 #

Cross Training (Swimming) 50:00 [3] 1.25 km (40:00 / km)

With a day off work I decided to go to the local pool. Was nice and empty. Did a few lengths to warm up/ cool down and interval style lengths (two lengths hard then ~30s rest). The majority of the intervals were legs only using a float so were pretty hard work but fairly low speed. I've put intensity 3 because of how relevant it was though was pretty hard work especially on the knees.

Note

Physio's again this morning. Despite the weekend it seams to be improving/ strengthening though still quite week on the outside of my left foot. So some new exercises to compliment some of the old ones including some more dynamic exercises. Need to do these 5-6 times a week.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +30m 5:50 / km

Running to and from Interval training as a WU/ WD.

Running intervals (Paarlauf) 40:00 [5] 6.02 km (6:39 / km) +100m 6:08 / km
shoes: Asics

Sutton Harriers Intervals

From the station a 430m loop in pairs. One runs it then the other. Times:

1:22; 1:24; 1:22; 1:21; 1:22; 1:21; 1:24; 1:23; 1:21; 1:23; 1:20; 1:21; 1:24; 1:19

Felt quite strong for most of tonight despite the swimming earlier.

Strength and Conditioning 40:00 [1]

Ankle Strengthening exercises

There are now four:

Single legs squats x 15-20 each side
Ankle turns (using the elestic strap) x 20
Five hops straight forwards on one leg then back on the other x 5
Five diagnal hops on one leg then back on the other x 5

Each of these 3 times then one legged on the wobble board for a period on each leg. I can't do this for much more than around 5-7mins.

Strength and Conditioning 15:00 [1]

A few core strength exercises before leaving for intervals.

Wednesday Mar 4, 2009 #

Running tempo 40:00 [4] 9.67 km (4:08 / km) +100m 3:56 / km
shoes: Asics

A nice sunny morning so went for a tempo run. Felt really slugish and took some time to warm up; my calfs in particular felt very tight at the start.. It was deceiving cold after how warm it has been in the last week or so. Maybe at my age I need to warm up even for a short run.

Route: http://www.gmap-pedometer.com/?r=2605526

I'm suprised I ran it quite so quickly considering how I felt and the big steep hill in the middle of the run.

C • Age 4

Strength and Conditioning 40:00 [1]

Ankle strengthening exercises for 20mins plus 20mins on the wobble board.

Tuesday Mar 3, 2009 #

Note
(rest day)

Another rest day today. I would have gone to Notts AC but I've got tickets for the Killers :). A bit of extra rest for my ankle won't do it any harm anyway.

Strength and Conditioning (Wobble Board) 15:00 [1]

Monday Mar 2, 2009 #

Strength and Conditioning 45:00 [1]
(rest day)

Ankle strengthening exercises (15mins) then half an hour on the wobble board while watching TV; chucking a ball at the wall and catching it too for some of the time.

Sunday Mar 1, 2009 #

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)

Good warm up doing the normal things and included a bit of a jog afterwards. I don't think I quite mentally prepared properly for this one though.

Orienteering race 37:51 [5] 6.6 km (5:44 / km) +160m 5:07 / km
shoes: Inov8 Flyroc 310

BRC -Men's Premier 1st Leg

Wasn't quite as up for this as I should have been. I was standing in the start box knowing that many of the runners that i would normally beat are better runners than me and I had to out orienteer them; always hard in a relay. The run ws pretty bad in all for a number of reason:

#1 I went around the uncrossable marsh expected those who were going straight to it to either take along time to get across or realise their mistake and have to go around. Unfortunately it was easy to cross and I was heavily punished to the tune of 30s.
#4 My taping didn't hold and I went over on my ankle, this inhibitted my running for a good few minutes.
#7 The vegetation was a bit dodgy and I hesitated a bit but found the control ok. (~10s loss)
#12 Hoped I could catch the lead pack I had seen ahead of me if they made a mistake in the confusing rhodi's area. Unfortuanely I didn't concentrate on my orienteering properly and lost 2minutes.
#13 Still not concentrating properly. Luckily there was a big pack looking for it (that had passed me on the last control) and I only lost ~10s.
#14 Just stayed with the pack, chose a route, went over on my ankle again twice slowing me down again, then followed the pack instead on sticking with my own route which would have been the quickestand then didn't plan the end of the leg properly and got confused. (~30 lost)

Not a too bad a result for the team though (8th)

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