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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running25 14:39:16 114.51(7:41) 184.29(4:46) 1653
  Orienteering7 8:54:36 53.92(9:55) 86.78(6:10) 2294197 /217c90%
  Strength and Conditioning1 45:00
  Total27 24:18:52 168.43 271.06 3947197 /217c90%
  [1-5]27 24:11:36
averages - sleep:7.6 rhr:38 weight:65.2kg

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Sunday Mar 31, 2013 #

1 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 O Roc 280

Orienteering race 1:40:52 [4] *** 19.5 km (5:10 / km) +350m 4:45 / km
spiked:29/38c shoes: Inov8 O Roc 280

JK 2013 Day 3 Long @ Cold Ash

Started this a bit sloppily totally losing my position on 2 which lost me 30s. Then came out of 3 in the wrong direction and ended up having to climb back up the track. Also contour too far going to 5 and too far left of 7. ~1:20 lost already. Then got my act together a bit more although got caught in the rhodis and lost 30s on 12. Recognised 14 would be difficult and so hit the large depression first but then failed to use my compass and lost 1min having to return to the large depression to relocate. Got a good line through to 15 but then overshot and hit the road by the open field, another 1min.

Caught sight of Eric going into 16 and slowly reeled him in up to 19. Bad route to 20 going left to the road - straight is great. Small miss (15s) at 23 and took on first energy gel to 24 as I was starting to struggle slightly at this point though the gel didn't seam to have much effect. Would have been happy with my route to 28 but went badly off line between the first and second tracks and had to dog leg an extra ~150m (30s). Caught Eric back up at 29 where we both missed (30s) and then exited 29 badly (saw JD and MN approaching 29) and then overshot 30 (50s). Pushed on a bit to try and keep ahead of the expected train approaching. Lost a few secs on 35 by climbing too far up the left side of the hill after thinking I was on the lower path and initially went to the wrong control on 37. Managed to stay well in front of the JD and MN in the end.

Finished 9th after several DSQs with another solid though unspectacular performance. Somewhat pleased again but has shown me the kind of performance I can produce with a clean run, full health and proper training behind me.

Routes for Days 1 to 3: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi
C • JD and MN 2
C • Gel 3

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Inov8 O Roc 280

Saturday Mar 30, 2013 #

1 PM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +80m 5:08 / km
shoes: Inov8 O Roc 280

Orienteering race 33:58 intensity: (18:58 @4) + (15:00 @5) *** 7.0 km (4:51 / km) +410m 3:45 / km
spiked:18/20c slept:8.0 shoes: Inov8 O Roc 280

Easy first couple of controls so attacked from the start and saw Sminty just leaving 3 around 50m ahead. Slowly closed this on the longer leg to 4 but made my first error here. Sminty looked confident higher up the hill and thought he had seen the control, aparently not. Turned back right as thought we were too far left but nothing. Went further left and relocated beyond the junction. Back across and still nearly missed it - nearly 1min binned.

Up the hill to 8 and 9 I started struggling a little and made a couple of hesitation and sminty came past. From here I was struggling with some fatigue particularly on the hills but having sminty kept me going though we both made small errors on 10 and 14. Was still in line for a decent run until 18. Poor compass out of 17 and then mixed up light green and ended up too far left, although I though I was right of the control until I saw the gully. Another 50-55s gone. Still pleased all things considered to be in contact with the top guys but the mistakes, particularly 18 were needless and costly on this area.

Running warm up/down 10:00 [1] 1.6 km (6:15 / km) +30m 5:43 / km
shoes: Inov8 O Roc 280

Friday Mar 29, 2013 #

Event: JK 2013
 
3 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov8 F-lite 195

No expectation of myself for this and my legs were feeling a little fatigued and achy despite hardly running for the last couple of weeks.

Orienteering race 14:04 [5] * 3.7 km (3:48 / km)
spiked:19/19c slept:8.5 shoes: Inov8 F-lite 195

JK 2013 Day 1, Sprint - Reading Uni

Steady to 1 to get into the map and then increased speed helped that I had planned some of the early legs almost spot on with only cursory prerace geekery. Start to finish it went pretty well though lost a few seconds in route choice on each 5, 6, 7 and 8. Somewhat suprised just how much time (>5s) I lost on 8 going left round the building rather right around the hedge. Legs were feeling rusty and didn't quite feel like I hit top gear. Finished 10th at the wrong end of tight packing but still please and suprised by the result.

Running warm up/down 15:00 [1] 2.7 km (5:33 / km)
shoes: Inov8 F-lite 195

Thursday Mar 28, 2013 #

6 PM

Running 23:00 [2] 5.1 km (4:31 / km)
shoes: Inov8 F-lite 195

Easy jog around the block to make sure I could at least give this weekend races ago - felt alright.

Wednesday Mar 20, 2013 #

5 PM

Running 27:32 intensity: (5:38 @1) + (17:15 @2) + (4:29 @3) + (10 @4) 5.72 km (4:49 / km) +46m 4:38 / km
ahr:132 max:164 slept:8.0 weight:65.2kg shoes: Adidas Kanadia TR4

Easy run, finally back home. Still pretty fatigued. Probably going to have to take another day off.

Tuesday Mar 19, 2013 #

4 PM

Running 42:18 intensity: (2:33 @1) + (37:44 @2) + (2:01 @3) 8.86 km (4:47 / km) +25m 4:43 / km
ahr:136 max:146 slept:8.0 shoes: Nike Air Pegasus 27 Trail

Felt much better today after a good nights sleep. Went out for a pleasant evening run from the hotel in Radlett. Would hardly know I was inside the M25 for most of the run. Aching quite a bit still from Sunday.

Monday Mar 18, 2013 #

Note
slept:6.5

Up early to batlle throgh horrendous traffic on the M1 to get to London. Feeling pretty terrible, achy, tired and sinusy all day as well as a headache. think a mild cold may not be helping the fatigue at the minute. Rest needed.

Sunday Mar 17, 2013 #

11 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 X Talon 212 (3)

Fatigued again when I woke up - but sod it, thought I'd give today a go anyway. Didn't feel particularly good warming up either and considered whether I should be running. By the start line adrenaline kicked in which made things a little better.

Running race 42:47 intensity: (27:47 @4) + (15:00 @5) 9.2 km (4:39 / km) +490m 3:40 / km
slept:6.0 shoes: Inov8 X Talon 212 (3)

Wolf's Pit fell Race - Started slowly so as not to get into oxygen debt before the long climb and then just plugged away up the hill. Hit the top in 5th. Felt crap for a good 10mins after the hill but started feeling better after the first steep downhill at which point I had been swapping positions 5th-7th. Formed a good gap over the next couple of climbs despite going off course at one point losing 20s or so and then just held it together back down the hill where I started getting stick for some reason. Finished in 5th, 1st Notts runner so crowned county champion. Could feel the fatigue throughout which has affected me to some extent but hard to say how much. Didn't carry a watch (broke Garmin on Friday) so time is a guess until the results are published.
C • results 1

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 X Talon 212 (3)

Saturday Mar 16, 2013 #

5 PM

Running 17:13 intensity: (29 @0) + (13 @1) + (4:43 @2) + (11:48 @3) 3.67 km (4:42 / km) +18m 4:35 / km
ahr:143 max:155 shoes: Inov8 Road-X 255

Tester to see how I felt as hoping to run Wolf's Pit FR tomorrow. Not 100% but less fatigues than over the last few days.

Friday Mar 15, 2013 #

Note
(rest day)

same as yesterday.

Thursday Mar 14, 2013 #

Note
(rest day)

Try and rest up a bit. Woke up with aching and tired all day again.

Wednesday Mar 13, 2013 #

7 PM

Running 31:01 intensity: (25 @0) + (11:05 @1) + (8:41 @2) + (8:25 @3) + (2:25 @4) 6.62 km (4:41 / km) +87m 4:24 / km
ahr:136 max:167 slept:8.5 shoes: Inov8 Road-X 255

Tired and achy when I woke up this morning - fatigue definitely back. Feeling a bit better by the evening although didn't get away from site until 7pm. Just went for a short run to see how I felt. Though I might do a 40min tempo out and back but feeling not feeling that goo so cut it to 30mins - and felt terribly fatigues again on the way back.

Tuesday Mar 12, 2013 #

7 AM

Running 30:12 intensity: (31 @0) + (25 @1) + (22:42 @2) + (6:34 @3) 6.38 km (4:44 / km) +15m 4:41 / km
ahr:139 max:157 slept:8.75 shoes: Inov8 Road-X 255

Pre break. Yes this place really is that grim it wasn't just my imagination.
3 PM

Orienteering 1:51:26 intensity: (3:45 @0) + (10:22 @1) + (47:40 @2) + (49:29 @3) + (10 @4) *** 19.34 km (5:46 / km) +333m 5:18 / km
ahr:140 max:167 spiked:32/35c shoes: Inov8 X Talon 212 (3)

Finished on site in Barking (I do get to go to some lovely places with my work) in good time. Staying in Bagshot tonight so thought I would stop off in Epping Forest to run the Southern Champs course from late last year to make up for a lack of a long run Sunday. Started slow after little WU but soon started moving a bit better. However by 7 I could feel some fatigue again so slowed to a very steady pace from then on. Wasn't sure I would do it all but it didn't get any worse. Slightly missed 1 and then ran around a bit to check I was in the right place as things didn't seam to fit quite right - the map wasn't right. Mainly pretty clean as much as I could be without kites and having vague features. There was no distinguishing the white from the pale green forest so soon gave up trying to interpret the difference. Only other significant mistakes were a small one 1min at 15 not helped by the veg being totally different now to when mapped and an absolute howler of a parallel error at 21 which would have cost around 7mins. Very pleasant area, mapping a bit lacking in areas though.

Running warm up/down 5:26 intensity: (27 @0) + (23 @1) + (49 @2) + (1:01 @3) + (1:57 @4) + (49 @5) 0.83 km (6:31 / km) +12m 6:05 / km
ahr:152 max:182 shoes: Inov8 X Talon 212 (3)

4 PM

Running warm up/down 4:00 [2] 0.8 km (5:00 / km)
shoes: Inov8 X Talon 212 (3)

Monday Mar 11, 2013 #

6 AM

Running 1:12:00 [2] 15.0 km (4:48 / km)
slept:6.5 shoes: Inov8 Road-X 255

Back down to London Town with an early 5am start again. Staying in Thurrock and headed out for a steady one once I got to the hotel. Around Thurrock and Greys. Think this must be a new leader for most depressing place to run and the whole area smells of petrol. Was feeling good anyway so hopefully yesterday was just a blip.

Sunday Mar 10, 2013 #

2 PM

Running 23:04 intensity: (15:18 @1) + (7:20 @2) + (26 @3) 4.33 km (5:19 / km) +45m 5:04 / km
ahr:126 max:147 slept:7.75 weight:65.6kg shoes: Adidas Kanadia TR4

Feeling really tired this morning. Rather than the planned long run decided to go for an hour and see how I felt from there. Soon after starting it was apparent I was totally flat and 60mins was not going to happen so a shorter loop and back home - rest needed.

Saturday Mar 9, 2013 #

8 AM

Running warm up/down 13:46 intensity: (1:02 @1) + (7:56 @2) + (4:42 @3) + (6 @4) 2.77 km (4:58 / km) +2m 4:57 / km
ahr:138 max:159 shoes: Addidas Adizero Tempo 5

Running race 16:44 intensity: (7:14 @4) + (9:30 @5) 5.08 km (3:18 / km)
ahr:172 max:177 slept:8.5 weight:65.1kg shoes: Addidas Adizero Tempo 5

Amy dropped me off at Manor Park for me to pop my Parkrun cherry. Hoping for a decent field (there was one last week) but it didn't turn out that way. Had one guy come with me for the first 500m but then dropped off and finished 1min behind. A nice flat course but quite a few tight turns and some particularly muddy sections meant that this wasn't the fastest of courses. It was also 80m too long and others found the same.

Running 56:45 intensity: (10:26 @1) + (45:20 @2) + (59 @3) 11.57 km (4:54 / km) +132m 4:38 / km
ahr:134 max:154 shoes: Addidas Adizero Tempo 5

Long warm down run home. Followed a bridle way over a spur to the River Maun and then followed the Maun Valley trail back to its sauce and home.

Friday Mar 8, 2013 #

6 AM

Running 43:00 intensity: (22:53 @2) + (20:07 @3) 9.58 km (4:29 / km) +93m 4:17 / km
ahr:142 max:161 slept:8.5 shoes: Addidas Adizero Tempo 5

Easy pre brekkie run from the hotel.

Thursday Mar 7, 2013 #

5 AM

Note
slept:5.25

Very early start to get down to London.
4 PM

Running intervals 1:13:58 intensity: (8:57 @1) + (32:43 @2) + (13:18 @3) + (9:30 @4) + (9:30 @5) 15.88 km (4:39 / km) +256m 4:19 / km
ahr:143 max:173 rhr:38 slept:1.0 shoes: Inov8 X Talon 212 (3)

finished on site in good time so a short nap and then out for a run though still feeling pretty knackered from the early start and long drives, Jog from the hotel in Bagshot up to Star Posts for some intervals on the trails.

8 x 800m with 2min jog recoveries alternating between interval and threshold pace. Some tough climbs.

Wednesday Mar 6, 2013 #

7 AM

Running 32:15 intensity: (50 @1) + (20:03 @2) + (1:18 @3) + (5:47 @4) + (4:17 @5) 6.71 km (4:48 / km) +41m 4:40 / km
ahr:148 max:198 slept:8.0 weight:65.1kg shoes: Inov8 Road-X 255

Pre Breakfast trot out to Sutton Lawn. Very foggy and cold.
6 PM

Running 50:29 intensity: (52 @1) + (47:59 @2) + (1:38 @3) 11.33 km (4:27 / km) +4m 4:27 / km
ahr:139 max:146 shoes: Inov8 F-lite 195

Decided to go for a run from the office for a change of scenery and to avoid driving through rush hour traffic. Down the Canal to Boots and back along Thane Road, the Trent and the canal.

Tuesday Mar 5, 2013 #

7 AM

Running 19:13 intensity: (26 @1) + (18:47 @2) 3.85 km (4:59 / km)
ahr:132 max:139 slept:8.0 weight:65.4kg shoes: Addidas Adizero Tempo 5

ITW
6 PM

Running warm up/down 12:01 intensity: (1:07 @0) + (18 @1) + (14 @2) + (4:59 @3) + (5:23 @4) 2.61 km (4:36 / km)
ahr:149 max:166 shoes: Addidas Adizero Tempo 5

To Harriers training, upper leg muscles hurting.

Running intervals 42:01 intensity: (11 @0) + (1:27 @1) + (4:08 @2) + (8:03 @3) + (27:48 @4) + (24 @5) 10.11 km (4:09 / km) +25m 4:06 / km
ahr:159 max:178 shoes: Addidas Adizero Tempo 5

4 x 400m, 1 x 2.4km, 4 x 400m, 1 x 2.4km, 4 x 400m - 45s recovery after each.

Started sluggishly unsurprisingly but started to loosen up after the 1st 2.4km Threshold and finished feeling decent.

Running warm up/down 10:26 intensity: (21 @0) + (24 @1) + (7:07 @2) + (2:34 @3) 2.29 km (4:33 / km) +24m 4:20 / km
ahr:139 max:146 shoes: Addidas Adizero Tempo 5

Monday Mar 4, 2013 #

7 AM

Running 10:00 [2] 2.05 km (4:53 / km)
slept:6.0 weight:65.2kg shoes: Addidas Adizero Tempo 5

Itw. garbage nights sleep.
12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning (Circuits) 45:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:00 [2] 1.05 km (3:49 / km)
shoes: Inov8 Road-X 233

6 PM

Running 51:00 intensity: (50:00 @2) + (1:00 @5) 10.5 km (4:51 / km) +200m 4:26 / km
shoes: Addidas Adizero Tempo 5

Nice and steady back from Newstead Station through Byrons, Sherwood BP and Portland Park. Few sprints mixed in. Legs aching but moving ok. Tried out the new NAO I earned at BNC. Good for training but will stick with the Magic Shine for racing. The intelligent lighting thing doesn't react fast enough for orienteering as you would have looked up again before the beam changes.

Sunday Mar 3, 2013 #

10 AM

Running warm up/down 8:35 intensity: (4:14 @1) + (3:49 @2) + (32 @3) **** 1.14 km (7:30 / km) +3m 7:24 / km
ahr:123 max:147 slept:7.5 shoes: Inov8 O Roc 280

Easy WU, drills and dynamic stretching.

Orienteering race 1:56:20 [4] **** 19.3 km (6:02 / km) +530m 5:18 / km
spiked:36/40c shoes: Inov8 O Roc 280

Tim Watkins Trophy at Hutton Roof

I had set this as my endurance test to see how far I had come and whether I would be up to the JK Long after two days racing. Was happy to tuck in from the start and get into the map with the two Jonnys at the front. Followed the pack on a fairly poor route to two but as the front runners started viaring off I hit the lead and the pack followed. 3 to 6 were in low viz forest with lots of limestone pavement and grikes which made it hard to get any pace going and it was easy to take a bad line through the terrain and get stuck. I lost a bit of time ~30, on 5 and lost Andy L and the Jonnys but did my own thing and hit 6 back in the lead.

The next few controls I picked lines with better running to try and stretch the pack but then made a mistake on 10 overshooting and losing nearly 1min and dropped to 4th. Was now out in the open so had the opputunity to put my foot down and was soon back with the pack led by the Jonnys. Took slow routes to 13 and 40 which allowed Jonny C to get a 30s lead, Jonny M followed me at this point. Kept a decent pace up and solid orienteering and soon pulled well away from Jonny M and caught Jonny C.

Running with Jonny for a while until he overshot and lost 40s at 23. I took a longer route to avoid the limestone pavement which didn't pay off and Jonny closed the gap over the next few legs. I generally was leading from this point on, Jonny occassionally came past (including when I stopped to yank off my thermal which was now making me too hot) but noticably slowed the pace and was fairly happy let me take the initiative. Mostly clean with the exception of a 1:45 mistake at 31 where I hadn't recomposed myself after getting my thermal off and running off the top of the map.

Was thinking how I could edge the finish and with Jonny not wanting to take it on, losing him by him making a mistake was not looking likely. Jonny did seam to be flagging a bit more later on so I decided to push the pace a bit more after 32 but he stuck with me pretty well and I didn't have anough to push on for any longer. It was going to be a sprint finish or that bit of luck and it came to it at 42 where Jonny found a quicker route up the cliffs and then got better grip down the limestone pavement on the other side. By the time we had rounded the corner towards the penultimate control the deficit had already grown to too much to make up.

Although I didn't take the win, I was really pleased with the way the race went and a little suprised that I was able to keep the pace up to the end. Tough but very enjoyable race.

Running warm up/down 5:00 [1] **** 0.8 km (6:15 / km)
shoes: Adidas Kanadia TR4

Saturday Mar 2, 2013 #

9 AM

Orienteering 31:29 intensity: (5:49 @1) + (15:34 @2) + (8:21 @3) + (1:45 @4) **** 3.36 km (9:22 / km) +129m 7:52 / km
ahr:136 max:166 spiked:11/12c shoes: Inov8 O Roc 280

Putting out controls for EMJOS Training on Holmefell.
12 PM

Orienteering 17:45 intensity: (3:00 @1) + (5:44 @2) + (8:52 @3) + (9 @4) **** 2.24 km (7:55 / km) +98m 6:30 / km
ahr:140 max:159 spiked:5/5c shoes: Inov8 O Roc 280

A run around and exercise and some searching for a control that had been put out in the wrong place - you just can't get the staff!

Orienteering 12:47 intensity: (2:48 @1) + (2:55 @2) + (4:59 @3) + (2:05 @4) **** 1.6 km (7:59 / km) +53m 6:51 / km
ahr:140 max:163 spiked:3/4c shoes: Inov8 O Roc 280

Another exercise, missed one although the crag was mapped much higher up than reality.

Orienteering 1:13:16 intensity: (15:57 @1) + (35:14 @2) + (21:52 @3) + (13 @4) **** 7.7 km (9:31 / km) +270m 8:06 / km
ahr:130 max:159 spiked:32/32c shoes: Inov8 O Roc 280

Collecting in a batch of controls, including a good hunt for one that was in the wrong place, and then hanging a harris relay. Getting quite tired by this point.

Orienteering 22:39 intensity: (7 @1) + (4:48 @2) + (15:24 @3) + (2:20 @4) **** 3.04 km (7:27 / km) +121m 6:13 / km
ahr:149 max:163 spiked:12/12c shoes: Inov8 O Roc 280

Collecting controls; shafted but a great days training and Holmefell is in great shape and not too wet suprisingly.

Friday Mar 1, 2013 #

7 AM

Note
slept:7.25 weight:65kg (rest day)

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