Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Dec 31, 2010:

activity

time

miles

Running

38:01:12

285.32

(8:00)

459.17

(4:58)

6281

Strength and Conditioning

3:25:00

Orienteering

2:32:54

17.59

(8:42)

28.31

(5:24)

746

80 /

81c

98%

Running Drills

1:30:00

1.99

(45:16)

3.2

(28:08)

Cross Training

1:20:10

Flexibility

55:00

Total

47:44:16

304.89

490.68

7027

80 /

81c

98%

[1-5]

46:49:16

averages - sleep:7.4 rhr:43 weight:67.3kg

2:54

0:00

» now

Friday Dec 31, 2010 #

5 PM

Running 44:47 [3] 9.75 km (4:36 / km) +203m 4:10 / km
ahr:149 max:158 slept:5.5 shoes: Nike Air Pegasus 27 Trail

Thursday Dec 30, 2010 #

10 AM

Running 27:15 [3] 5.4 km (5:03 / km) +122m 4:32 / km
ahr:140 max:157 slept:8.0 shoes: Inov8 X Talon 190

Run out to the northern end of Thieves for a spot of orienteering.

Orienteering tempo 45:00 [4] *** 7.6 km (5:55 / km) +120m 5:29 / km
ahr:155 max:168 spiked:24/25c shoes: Inov8 X Talon 190

Sub T run around a middle course at Thieves. Going along fairly nicely bar one silly mistake of ~1:30. No calf probablems today so has hopefully sorted itself out. Straight line was 7.1km.

11 AM

Running warm up/down 28:31 [3] 5.6 km (5:06 / km) +109m 4:38 / km
ahr:139 max:150 shoes: Inov8 X Talon 190

Steady run back home as WD

Wednesday Dec 29, 2010 #

10 AM

Running long 2:07:37 [3] 26.24 km (4:52 / km) +637m 4:20 / km
ahr:147 max:159 slept:8.0 shoes: Inov8 X Talon 190

Long run I've not done in a while - out to Brinsley. Wasn't sure how my calf was going to be; could feel slight tightness but was ok for around 16km when I hit the first of a number of long hills up muddy paths. Paced dropped off from that point a little but didn't get as tight as the last couple of days. Think it'll be ok with time and care.

Tuesday Dec 28, 2010 #

12 PM

Running warm up/down 8:00 [2] 1.1 km (7:16 / km) +30m 6:24 / km
ahr:140 slept:8.0 shoes: Inov8 X Talon 190

To start as WU inc drills.

Orienteering race 38:01 [5] *** 7.48 km (5:05 / km) +418m 3:58 / km
ahr:172 max:182 spiked:28/28c shoes: Inov8 X Talon 190

Brown course at Outwoods. Nice little area I've never been to before - similar to Grace Dieu. No major mistakes to talk of just a couple of seconds here and there but certainly total less than 30s. 6.9km straight line.

C • Great area 3

Orienteering 24:02 [2] 3.83 km (6:17 / km) +148m 5:16 / km
ahr:132 max:158 shoes: Inov8 X Talon 190

Steady run back around the area as a long WD. Calf started to really tighten up again.

Monday Dec 27, 2010 #

1 PM

Running 47:42 [3] 9.3 km (5:08 / km) +250m 4:31 / km
ahr:137 max:151 rhr:42 slept:7.5 shoes: Inov8 X Talon 190

Short steady run - Caythorpe 10km tomorrow. Right calf was really tight though and was really struggling after 6km. Not quite sure why? - maybe I had cramp in the night and I can't remember it?

10 PM

Flexibility 40:00 [0]

Tomorrow 10km cancelled due to course conditions. Will go to the Lei event instead. Trying ease out this calf.

Sunday Dec 26, 2010 #

9 AM

Running 1:08:28 [3] 14.02 km (4:53 / km)
ahr:144 max:160 slept:7.5 shoes: Inov8 X Talon 190

Steady run with new new toy down the dubbles through Brierley Forest Park and back through the Ashfields.

Saturday Dec 25, 2010 #

Note
rhr:43 slept:7.5 (rest day)

Friday Dec 24, 2010 #

7 AM

Running 16:09 [2] 3.1 km (5:13 / km) +55m 4:47 / km
ahr:126 max:150 rhr:43 slept:7.0 shoes: Inov8 X Talon 190

ITW

1 PM

Running 1:58:58 [3] 24.2 km (4:55 / km) +335m 4:36 / km
ahr:142 max:159 shoes: Inov8 X Talon 190

Tired heavy legged HFW.

Thursday Dec 23, 2010 #

7 AM

Running 23:10 [2] 4.6 km (5:02 / km) +40m 4:50 / km
ahr:127 max:150 slept:6.25 shoes: Inov8 X Talon 190

ITW. Couldn't get to sleep last night.

1 PM

Cross Training warm up/down 5:00 [2]
weight:67.1kg

Strength and Conditioning 30:00 [1]
shoes: Asics Gel GT-2140

6 PM

Running intervals (Fartlek) 1:30:05 [3] 19.0 km (4:44 / km) +370m 4:19 / km
ahr:149 max:176 shoes: Inov8 X Talon 190

HFW (Hucknall) :

20mins easy as WU

2 x 1min R with 2min E.

Dumped bag behind a bush at the old Annesley Colliey and did 5 x 3min T with 1min E around one of the lagoons - snow quite deep in places.

Pick up bag and carry on home with 4 x 30s R with 1min E.

30mins E back home.

Wednesday Dec 22, 2010 #

7 AM

Running 22:30 [2] 3.9 km (5:46 / km) +45m 5:27 / km
ahr:128 max:151 slept:7.25 shoes: Inov8 X Talon 190

ITW. Snowing.

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:67.2kg

Running Drills 30:00 [5] 1.2 km (25:00 / km)
shoes: Asics Gel GT-2140

6 PM

Running 1:10:00 [2] 14.0 km (5:00 / km) +250m 4:35 / km
ahr:137 max:152 shoes: Inov8 X Talon 190

HFW (Hucknall) mostly in fresh virgin snow (~5-7cm). with ice underneath it made it quite hard going in places. Felt crappy tonight.

Tuesday Dec 21, 2010 #

7 AM

Running 27:30 [3] 5.7 km (4:49 / km) +55m 4:36 / km
slept:7.25 shoes: Inov8 X Talon 190

Sutton Lawn Run.

1 PM

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

Strength and Conditioning 26:00 [1]

7 PM

Running intervals 1:15:30 [4] 18.0 km (4:12 / km) +60m 4:08 / km
ahr:154 max:177 shoes: Nike Air Pegasus 27 Trail

3km easy to WU

6 x 1mile @ T with 400m jog recovery:

5:33 - 164/172
5:33 - 166/174
5:34 - 165/173
5:28 - 168/176 - Ran the first half too quick through getting past a small group of runners on the A38 footpath before the bridge.
5:37 - 165/172 - middle section to easy
5:33 - 165/171

3km easy home as WD

Monday Dec 20, 2010 #

7 AM

Running 30:00 [2] 5.6 km (5:21 / km) +65m 5:04 / km
ahr:131 max:152 slept:7.5 shoes: Inov8 X Talon 190

ITW

1 PM

Cross Training warm up/down (cycling) 5:00 [2]
weight:67.6kg

Strength and Conditioning (circuits) 30:00 [1]

6 PM

Running 44:40 [3] 9.3 km (4:48 / km) +170m 4:24 / km
ahr:144 max:164 shoes: Inov8 X Talon 190

HFW (Newstead) with 8 x sprints/strides. Felt quite good and relaxed tonight.

8 PM

Flexibility 15:00 [0]

Strength and Conditioning 12:00 [1]

Sunday Dec 19, 2010 #

12 PM

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Inov8 X Talon 190

Orienteering 35:51 [4] ** 8.2 km (4:22 / km) +60m 4:13 / km
spiked:28/28c slept:6.5 shoes: Inov8 X Talon 190

Brown course @ Walesby

Pretty easy course and very fast so it was a good tempo run. No more than about 20s mistakes. Lots of shorter legs and changes in direction kept my mind on the game. 7.6km straight line.

1 PM

Orienteering 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov8 X Talon 190

Running the maze sprint and putting out/ taking in controls for the Junior sprint race.

Saturday Dec 18, 2010 #

2 PM

Running long 1:53:49 [2] 23.1 km (4:56 / km) +405m 4:32 / km
ahr:137 slept:9.0 shoes: Nike Air Pegasus 27 Trail

Steady run out on the Newstead Abbey Loop. Pretty ice and really cold again. Good nights sleep at last but still feel tired.

Friday Dec 17, 2010 #

7 AM

Running 29:00 [3] 5.5 km (5:16 / km) +60m 5:00 / km
shoes: Nike Air Pegasus 27 Trail

Sutton Lawn Loop

6 PM

Cross Training (Ice skating) 45:00 [1]

Someone at work thought it would be a good idea to go ice skating on the outdoor rink in Nottingham as part of our department xmas party. Not been for years but managed to gain some confidence and go the whole session without falling. A few comedy moments with collegues going flying. Boots really uncomfortable and ankles really aching by the end.

Thursday Dec 16, 2010 #

7 AM

Running 14:43 [2] 2.7 km (5:27 / km) +30m 5:10 / km
ahr:133 max:154 slept:7.5 shoes: Nike Air Pegasus 27 Trail

ITW. Quads batter.

5 PM

Running 1:59:37 [3] 23.1 km (5:11 / km) +355m 4:49 / km
ahr:139 max:154 shoes: Nike Air Pegasus 27 Trail

HFW. Exhausting crappy day on site but carried on regardless for a long plod home.

Wednesday Dec 15, 2010 #

7 AM

Running 30:49 [2] 5.7 km (5:24 / km) +55m 5:09 / km
ahr:137 max:150 slept:7.75 shoes: Inov8 X Talon 190

Sutton Lawn run.

1 PM

Cross Training warm up/down 5:00 [2]
weight:67.2kg

Running Drills 30:00 [5] 1.0 km (30:00 / km)
shoes: Asics Gel GT-2140

7 PM

Running intervals 1:01:13 [4] 13.5 km (4:32 / km) +60m 4:26 / km
ahr:144 max:177 shoes: Nike Air Pegasus 27 Trail

5 x 400m T, 400m E, 400m R, 400m E.

T
1:35 - 146/155 - In too much of a cruise mode
1:25 - 153/165
1:26 - 150/161
1:23 - 154/166
1:24 - 153/166

R
1:18 - 155/170 - Didn't push hard enough
1:14 - 160/174
1:15 - 162/173
1:13 - 160/173
1:13 - 159/175

Felt easier as I went on but glutes and thighs aching tonight.

Tuesday Dec 14, 2010 #

6 AM

Running 30:04 [2] 5.7 km (5:16 / km) +55m 5:02 / km
ahr:137 max:154 slept:7.25 shoes: Inov8 X Talon 190

Sutton Lawn loop.

4 PM

Strength and Conditioning 45:00 [1]

5 PM

Running 1:28:19 [3] 19.5 km (4:32 / km) +205m 4:18 / km
ahr:146 max:164 shoes: Nike Air Pegasus 27 Trail

Out on the asphalt for an easy run with 8 x strides. A38 to Common Road, and round via east field side Derby road, and Pennyemma Way.

Monday Dec 13, 2010 #

6 AM

Running 28:00 [3] 5.7 km (4:55 / km) +55m 4:41 / km
slept:6.5 shoes: Inov8 X Talon 190

Sutton Lawn loop. Early start, working in Bradford all day; what a job I have.

6 PM

Running tempo 46:07 [4] 12.16 km (3:48 / km) +110m 3:38 / km
ahr:161 max:176 shoes: Nike Air Pegasus 27 Trail

Out and back sub T cruise along the A38 in to Mansfield. Most pavements mostly clear of ice. Legs need to get used to running a bit faster again I think.

Sunday Dec 12, 2010 #

11 AM

Running long 2:00:00 [3] 24.1 km (4:59 / km) +380m 4:37 / km
slept:7.0 shoes: Inov8 X Talon 190

Newstead Abbey Run with a few extensions. More snow and ice than I expected/ had hoped for. Stomach still not fully forgiven me for Thursday yet. The woods at Newstead Abbey and Thieves Wood were looking supurb with the bracken and brambles in even the worst effected areas of Thieves totally flattened and pretty runnable.

Saturday Dec 11, 2010 #

8 AM

Running intervals 1:00:00 [4] 11.0 km (5:27 / km) +270m 4:51 / km
slept:8.0 shoes: Inov8 X Talon 190

3 x 2.5km @ T in horrible slush, ice and icy puddles. A few steep hills on each loop.

+ WU/WD

Friday Dec 10, 2010 #

Note
slept:8.0 (rest day)

Self inflicted short term illness.

Thursday Dec 9, 2010 #

7 AM

Running 25:00 [2] 4.7 km (5:19 / km) +55m 5:02 / km
ahr:124 max:151 shoes: Inov8 X Talon 190

ITW

Wednesday Dec 8, 2010 #

8 AM

Running 15:11 [3] 3.1 km (4:54 / km) +55m 4:30 / km
ahr:133 max:151 slept:7.5 shoes: Inov8 X Talon 190

ITW

1 PM

Cross Training warm up/down 5:00 [2]
weight:67.4kg

Strength and Conditioning 30:00 [1]

5 PM

Running long 2:04:29 [3] 24.2 km (5:09 / km) +335m 4:49 / km
ahr:142 max:160 shoes: Inov8 X Talon 190

HFW - More frolocking in the snow and ice. Getting bored of the cold and snow now; ready for summer. Really aching again. Work xmas party tomorrow afternoon so will get an easy day. This is supposed to be an easy week but the conditions are making me ache more than ever.

Tuesday Dec 7, 2010 #

7 AM

Running 32:42 [3] 6.5 km (5:02 / km) +90m 4:42 / km
ahr:140 max:151 slept:7.0 shoes: VJ Twister #3

Sutton Lawn Loop. -16 on the mercury, this must be the coldest air I've ever been in.

6 PM

Running 1:12:52 [3] 14.0 km (5:12 / km) +230m 4:49 / km
ahr:139 max:158 shoes: VJ Twister #3

HFW (Hucknall). Running on all this compact ice in O shoes is making my left achilles ache. I will have to stop running in these or I'll do myself an injury. This plus the ice and the deep snow I was running through in places slowed me down quite alot.

Monday Dec 6, 2010 #

6 PM

Running 1:02:00 [3] 14.2 km (4:22 / km) +130m 4:11 / km
ahr:150 max:162 slept:7.75 shoes: VJ Twister #3

Long cold crappy day on site with a max temperature of -6 so I didn't really feel like going out for a run but dragged my arse out in the freezing cold. Tried to run at a more solid pace tonight. Head up and just have confidence in the grip of my shoes and strength in my legs to stop me going flying. Still really hard to keep up any kind of reasonable pace.

Sunday Dec 5, 2010 #

9 AM

Running long 1:55:00 [3] 20.0 km (5:45 / km) +260m 5:24 / km
ahr:136 max:166 slept:8.5 shoes: VJ Twister #3

Long run out to Teveral Trail. A beautiful morning with the snow and sun low in the sky. Absolutely freezing though. Had to make a few new trails in the snow on unused footpaths which was very hard work but the rest was enjoyable. Really dificult to run with any speed and again more of a strength endurance session. Hip flexors, glutes and quads aching by the end.

Saturday Dec 4, 2010 #

Note
(rest day)

Friday Dec 3, 2010 #

9 AM

Running 40:00 [2] 6.5 km (6:09 / km) +90m 5:45 / km
ahr:139 max:159 slept:8.25 shoes: Inov8 X Talon 190

Sutton Lawn run. Sun out, day off work, a beautiful morning. Took the camera to capture the fantastic scenes so had a few stops along the way. Were parts where I was creating my own routes too which slowed me down alot and were bloody hard work.

4 PM

Note

Didn't get chance to get another run in today but spent much over the day walking many miles through the snow and then later shovelling loads of the stuff to actually get out and do some food shopping. Good strength training :)

Thursday Dec 2, 2010 #

8 AM

Running 10:00 [1] 1.5 km (6:40 / km)
slept:7.75

Didn't have time for a proper run this morning but a bit of a gentle toter down to the station fully kitted up as I was running abit late.

1 PM

Cross Training warm up/down (cycling) 5:10 [2]

Strength and Conditioning 32:00 [2]
weight:68.2kg

5 PM

Running intervals 1:08:07 [4] 15.4 km (4:25 / km) +50m 4:21 / km
ahr:154 max:174 shoes: Inov8 X Talon 190

With the snow at home and only a few cm in Nottingham, decided to stay in Nottingham after work and do a quicker session. Ran down the Canal to the Trent in did 5 x 2km @ T (between Trent and Victoria bridges) with 2mins jog recovery. Just a bit of compacted ice but not too bad:

7:10 - 167/172
7:15 - 166/174
7:16 - 166/171
7:17 - 164/174
7:11 - 165/172

Felt a good session.

8 PM

Note

Got home last night and the amoount of snow was majestic. I had to get the tape measure out to measure the snow depth. The typical untouched snow depths were about 45-50cm with well over a meter in many of the drifts.

Wednesday Dec 1, 2010 #

7 AM

Running 20:00 [3] 3.0 km (6:40 / km) +25m 6:24 / km
ahr:146 max:165 slept:6.5 shoes: VJ Twister #3

ITW. Over a foot this morning with yesterdays footprints now dissappeared. Hard work. Got most of the way to the station and then go a call from Amy to say the trains weren't running. Working from home instead then!

2 PM

Running Drills 30:00 [5] 1.0 km (30:00 / km)
shoes: Asics Gel GT-2140

6 PM

Running 1:08:18 [3] 13.0 km (5:15 / km) +125m 5:01 / km
ahr:141 max:155 shoes: VJ Twister #3

Stuck to the routes that I knew would have been used by dog walkers as other routes were just too deep in snow to run in. Alot of pavement by main roads also have about a 1m pile of snow on them from the snow plough. Ran over the summit and along Maun Valley to the Res. Did a couple of loops and then back the same way.

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