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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Running53 31:06:39 242.72(7:41) 390.61(4:47) 3880
  Orienteering7 8:43:05 47.77(10:57) 76.88(6:48) 2448105 /115c91%
  Strength and Conditioning7 5:25:15 5.13 8.25
  Total61 45:14:59 295.61 475.75 6328105 /115c91%
  [1-5]60 44:35:31
averages - weight:62.5kg

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Wednesday Dec 31, 2014 #

7 AM

Strength and Conditioning 1:04:52 intensity: (1:00:14 @1) + (4:38 @2)
ahr:105 max:137 shoes: Inov8 F-lite 195

8 AM

Running 42:23 intensity: (14:32 @1) + (27:17 @2) + (34 @3) 8.69 km (4:53 / km) +49m 4:44 / km
ahr:130 max:147 shoes: Inov8 Roclite 319

Easy jog straight after S&C.
2 PM

Running 44:07 intensity: (8:13 @1) + (20:32 @2) + (5:00 @3) + (5:34 @4) + (4:48 @5) 8.86 km (4:59 / km) +72m 4:47 / km
ahr:143 max:183 shoes: Inov8 Roclite 319

To the old pit tip for 10 x ~10s hill reps.

Tuesday Dec 30, 2014 #

7 AM

Running 39:07 [2] 7.0 km (5:35 / km) +40m 5:26 / km
shoes: Inov8 Roclite 319

5 PM

Running intervals 1:04:47 intensity: (12:06 @1) + (16:09 @2) + (13:02 @3) + (23:30 @4) 16.8 km (3:51 / km)
ahr:146 max:172 weight:62.5kg shoes: Adidas Adizero Adios Boost (2)

Had to hit the gym to get a faster session in due to the thick snow and ice outside. 5 x 2km with 400m jogs.

Split times: 6:29, 6:27, 6:24, 6:12, 6:08

Home scales haven't worked properly for a while so to weigh in at under 10st (probably first time for about 18 years) was pleasing. can cancel the January diet! :)

Monday Dec 29, 2014 #

9 AM

Running 1:03:38 intensity: (6:00 @1) + (52:31 @2) + (5:07 @3) 13.29 km (4:47 / km) +158m 4:31 / km
ahr:135 max:150 shoes: Inov8 Roclite 319

Slow going in the snow and ice. Roads still shocking.

Sunday Dec 28, 2014 #

12 PM

Running warm up/down 11:40 intensity: (1 @0) + (6:02 @1) + (5:27 @2) + (10 @3) 2.03 km (5:46 / km) +1m 5:45 / km
ahr:130 max:145 shoes: Inov8 ORoc 280 (2)

Orienteering race 54:59 intensity: (30 @1) + (1:30 @2) + (11:18 @3) + (41:41 @4) *** 11.27 km (4:53 / km) +87m 4:42 / km
ahr:160 max:170 spiked:18/21c shoes: Inov8 ORoc 280 (2)

Brown course at Spring Cottage

Not a massively technical area but interpreting the mapping is at times a challenge here and you have to keep your wits about you. Lost a little time at two which was the first control in the area of imaginative mapping. Other errors were 8 (a veg boundary where there were many more on the ground), and 11 where I punched the wrong control first and faffed before getting the right one. Took a long route around to 13 to due to an unmapped lake. Running OK, but without zip; that'll come in the later training phases.

Running warm up/down 8:26 intensity: (8:19 @1) + (7 @2) 1.44 km (5:50 / km) +14m 5:34 / km
ahr:123 max:129 shoes: Inov8 ORoc 280 (2)

Saturday Dec 27, 2014 #

9 AM

Running 1:08:00 intensity: (21:19 @1) + (42:31 @2) + (4:10 @3) 10.0 km (6:48 / km) +89m 6:31 / km
ahr:122 max:152 shoes: Inov8 X Talon 212 (4)

Playing in the snow (15-20cm), slow going.
5 PM

Running 45:16 intensity: (10:57 @1) + (32:45 @2) + (1:34 @3) 9.46 km (4:47 / km) +69m 4:37 / km
ahr:132 max:148 shoes: Inov8 Roclite 319

Original plan was LEI night event but due to roads being in a bad way here and no indication what they are like in LEI land, I went for a steady one instead.

Friday Dec 26, 2014 #

11 AM

Running 1:01:19 intensity: (1 @0) + (28:49 @1) + (23:49 @2) + (8:40 @3) 11.9 km (5:09 / km) +120m 4:54 / km
ahr:131 max:155 shoes: Brooks Pure Grit

Bit of a plod, muddy and slow on the hills.

Wednesday Dec 24, 2014 #

6 AM

Strength and Conditioning 55:16 intensity: (48:50 @1) + (6:26 @2)
ahr:111 max:142 shoes: Inov8 F-lite 195

7 AM

Running 24:43 intensity: (3:04 @1) + (21:00 @2) + (39 @3) 5.09 km (4:51 / km) +53m 4:37 / km
ahr:133 max:147 shoes: Brooks Pure Grit

1 PM

Running 56:50 intensity: (3:17 @1) + (48:51 @2) + (4:42 @3) 12.13 km (4:41 / km) +180m 4:22 / km
ahr:136 max:153 shoes: Brooks Pure Grit

Tuesday Dec 23, 2014 #

7 AM

Running 24:51 intensity: (3:30 @1) + (20:21 @2) + (1:00 @3) 5.49 km (4:31 / km) +61m 4:17 / km
ahr:135 max:146 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running warm up/down 34:50 intensity: (1 @0) + (2:38 @1) + (19:59 @2) + (10:15 @3) + (1:57 @4) 7.76 km (4:29 / km) +189m 4:00 / km
ahr:139 max:170 shoes: Adidas Adizero Adios Boost (2)

6 PM

Running intervals 30:31 intensity: (1:42 @1) + (5:55 @2) + (3:01 @3) + (19:53 @4) 7.86 km (3:53 / km) +33m 3:48 / km
ahr:154 max:166 shoes: Adidas Adizero Adios Boost (2)

4 x 1mile T with 400m jogs. Brutal head wind for the first 800m of each rep which got worse after the first rep.

5:19 - 161/166
5:28 - 162/166
5:30 - 160/166
5:30 - 161/166

Running warm up/down 14:30 intensity: (4:46 @1) + (9:44 @2) 3.17 km (4:34 / km) +16m 4:27 / km
ahr:129 max:137 shoes: Adidas Adizero Adios Boost (2)

Monday Dec 22, 2014 #

7 AM

Running 22:21 [2] 4.8 km (4:40 / km) +21m 4:34 / km
shoes: Adidas Adizero Adios Boost (2)

1 PM

Running 37:56 intensity: (35:26 @2) + (2:30 @5) 8.67 km (4:23 / km) +15m 4:20 / km
shoes: Adidas Adizero Adios Boost (2)

Lunch time jog out to the embankment. 5 x 200m sprints with jog back recoveries.
5 PM

Running 23:31 [2] 5.31 km (4:26 / km) +170m 3:49 / km
shoes: Adidas Adizero Adios Boost (2)

Sunday Dec 21, 2014 #

10 AM

Running warm up/down 15:37 intensity: (4:30 @1) + (9:14 @2) + (1:53 @3) 3.07 km (5:05 / km) +1m 5:05 / km
ahr:130 max:153 shoes: Inov8 X Talon 212 (4)

Orienteering race 44:44 intensity: (21 @1) + (12 @2) + (24 @3) + (40:57 @4) + (2:50 @5) ** 10.2 km (4:23 / km) +100m 4:11 / km
ahr:169 max:175 spiked:26/27c shoes: Inov8 X Talon 212 (4)

Brown at Walesby

Never going to be technical here but always enjoy the run out. One slight miss at 9 (~20s) and a couple of hesitations but otherwise fine. Running good at the start and end but felt slow in the middle.

Running warm up/down 15:00 [1] 2.85 km (5:16 / km) +20m 5:05 / km
shoes: Inov8 X Talon 212 (4)

Saturday Dec 20, 2014 #

9 AM

Running long 1:34:41 intensity: (24:33 @1) + (1:06:57 @2) + (3:11 @3) 19.26 km (4:55 / km) +223m 4:39 / km
ahr:132 max:150 shoes: Brooks Pure Grit

Long around Thieves, felt rubbish throughout for some reason.

Friday Dec 19, 2014 #

6 AM

Strength and Conditioning 33:04 [1]
ahr:78 max:100 shoes: Inov8 F-lite 195

Running 24:39 intensity: (1 @0) + (3:14 @1) + (17:50 @2) + (3:34 @3) 4.96 km (4:58 / km) +46m 4:45 / km
ahr:136 max:148 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running 21:42 intensity: (3:25 @1) + (17:54 @2) + (23 @3) 4.6 km (4:43 / km) +162m 4:01 / km
ahr:133 max:144 shoes: Adidas Adizero Adios Boost (2)

Thursday Dec 18, 2014 #

7 AM

Running 41:15 intensity: (1:52 @1) + (31:22 @2) + (1:07 @3) + (6:39 @4) + (15 @5) 8.5 km (4:51 / km) +12m 4:49 / km
ahr:141 max:174

Morning jog around the res. Very mild and windy.
6 PM

Running warm up/down 19:30 intensity: (4:36 @1) + (11:18 @2) + (3:36 @3) 3.93 km (4:58 / km) +33m 4:46 / km
ahr:134 max:152 shoes: Adidas Adizero Adios Boost (2)

Running race 16:30 intensity: (17 @1) + (3 @2) + (16 @3) + (12:01 @4) + (3:53 @5) 5.01 km (3:17 / km) +25m 3:13 / km
ahr:169 max:178 shoes: Adidas Adizero Adios Boost (2)

Running warm up/down 17:57 intensity: (3:21 @1) + (14:19 @2) + (17 @3) 3.8 km (4:43 / km)
ahr:132 max:144 shoes: Adidas Adizero Adios Boost (2)

Wednesday Dec 17, 2014 #

6 AM

Strength and Conditioning 59:32 intensity: (50:21 @1) + (9:11 @2) 3.8 km (15:41 / km)
ahr:111 max:137 shoes: Inov8 F-lite 195

7 AM

Running 25:26 intensity: (5:07 @1) + (18:20 @2) + (1:59 @3) 5.18 km (4:54 / km) +55m 4:40 / km
ahr:133 max:148 shoes: Adidas Adizero Adios Boost (2)

ITW
5 PM

Running 27:31 intensity: (1 @0) + (8:49 @1) + (18:33 @2) + (8 @3) 5.25 km (5:14 / km) +186m 4:27 / km
ahr:130 max:144 shoes: Adidas Adizero Adios Boost (2)

HFW. Feeling a little under the weather again (swollen glands), heavy legs and heavy bag so a right plod.

Tuesday Dec 16, 2014 #

7 AM

Running 22:52 intensity: (2:33 @1) + (4:23 @2) + (15:56 @3) 5.18 km (4:25 / km) +62m 4:10 / km
ahr:144 max:158 shoes: Adidas Adizero Adios Boost (2)

5 PM

Running warm up/down 18:46 intensity: (7:15 @1) + (11:31 @2) 3.69 km (5:05 / km) +176m 4:06 / km
ahr:128 max:143 shoes: Adidas Adizero Adios Boost (2)

6 PM

Running intervals 35:06 intensity: (6:55 @1) + (3:59 @2) + (3:42 @3) + (19:47 @4) + (43 @5) 8.21 km (4:17 / km) +2m 4:16 / km
ahr:153 max:176 shoes: Adidas Adizero Adios Boost (2)

Harriers track session.

8 x 1km Threshold with 75s recoveries. 3:14-3:18.

Running warm up/down 19:23 intensity: (6:21 @1) + (13:02 @2) 3.91 km (4:58 / km)
ahr:129 max:140 shoes: Adidas Adizero Adios Boost (2)

Monday Dec 15, 2014 #

6 AM

Strength and Conditioning 39:20 [0] 2.53 km (15:32 / km)
shoes: Inov8 F-lite 195

7 AM

Running 22:24 intensity: (2:03 @1) + (9:33 @2) + (10:48 @3) 5.01 km (4:28 / km) +44m 4:17 / km
ahr:140 max:153 shoes: Adidas Adizero Adios Boost (2)

12 PM

Running 36:42 intensity: (1:08 @1) + (19:12 @2) + (5:10 @3) + (11:12 @4) 7.92 km (4:38 / km) +19m 4:35 / km
ahr:146 max:172 shoes: Sketchers Go Run 2

Embankment. Easy with 6 x 200m (200m jogs).
5 PM

Running 26:19 intensity: (1:24 @1) + (23:39 @2) + (1:16 @3) 5.59 km (4:43 / km) +15m 4:39 / km
ahr:134 max:157 shoes: Adidas Adizero Adios Boost (2)

HFW

Sunday Dec 14, 2014 #

9 AM

Orienteering 2:40:37 intensity: (2:16 @1) + (21:08 @2) + (1:25:50 @3) + (51:23 @4) ** 23.29 km (6:54 / km) +1043m 5:38 / km
ahr:153 max:170 spiked:14/15c shoes: Inov8 X Talon 212 (4)

Peak 3 Raid 3 4/4 - Crowden (Up Black Hill)

Fairly comfortably back within the time today. Couple of errors, leaving 4 (I think) I had it in my head I was leaving 2 and on the way to 6. Lost a couple of mins in extra distance and time there. Also convinced myself on 14 I had hit an unmapped parallel path and strayed offline. Freezing up on the top particularly feet - Might have to get myself some seal skins. Good prizes, much better than most O events.

Saturday Dec 13, 2014 #

4 PM

Running 44:13 intensity: (1:43 @1) + (15:48 @2) + (17:13 @3) + (4:36 @4) + (4:53 @5) 10.15 km (4:21 / km) +104m 4:09 / km
ahr:148 max:186 shoes: Adidas Adizero Adios Boost (2)

Friday Dec 12, 2014 #

7 AM

Running 24:11 intensity: (2:49 @1) + (10:57 @2) + (10:25 @3) 5.04 km (4:48 / km) +33m 4:39 / km
ahr:140 max:153 shoes: Sketchers Go Run 2

Thursday Dec 11, 2014 #

6 AM

Running 1:03:35 intensity: (23:35 @1) + (30:21 @2) + (9:39 @3) 10.1 km (6:18 / km) +61m 6:07 / km
ahr:121 max:151

5 PM

Running tempo 50:30 intensity: (3:57 @1) + (17:54 @2) + (13:43 @3) + (14:56 @4) 11.91 km (4:14 / km) +198m 3:55 / km
ahr:147 max:167

Wednesday Dec 10, 2014 #

7 AM

Running 26:06 intensity: (2:50 @1) + (18:52 @2) + (4:24 @3) 5.32 km (4:55 / km) +66m 4:37 / km
ahr:135 max:150 shoes: Sketchers Go Run 2

5 PM

Running 23:51 intensity: (9:27 @1) + (14:24 @2) 5.02 km (4:45 / km) +18m 4:40 / km
ahr:128 max:138 shoes: Sketchers Go Run 2

Tuesday Dec 9, 2014 #

Note
(sick)

Monday Dec 8, 2014 #

6 AM

Strength and Conditioning 35:50 intensity: (26:25 @1) + (8:51 @2) + (34 @3)
ahr:117 max:144 shoes: Inov8 F-lite 195

Felt surprisingly good this morning.
7 AM

Running 22:52 intensity: (1:24 @1) + (4:04 @2) + (17:00 @3) + (24 @4) 5.34 km (4:17 / km) +61m 4:03 / km
ahr:131 max:160 shoes: Sketchers Go Run 2

12 PM

Running 31:53 intensity: (43 @1) + (18:55 @2) + (3:16 @3) + (8:54 @4) + (5 @5) 7.3 km (4:22 / km) +15m 4:19 / km
ahr:148 max:174 shoes: Sketchers Go Run 2

Lunch time jog. Good to start but low on energy towards the end.
5 PM

Running 21:51 intensity: (1 @0) + (1:44 @1) + (8:48 @2) + (11:18 @3) 4.89 km (4:28 / km) +18m 4:23 / km
ahr:141 max:151 shoes: Adidas Adizero Adios Boost (2)

Sunday Dec 7, 2014 #

11 AM

Orienteering race 1:52:56 intensity: (1:40 @1) + (5:10 @2) + (1:13:50 @3) + (32:16 @4) **** 15.48 km (7:18 / km) +658m 6:01 / km
ahr:155 max:171 spiked:12/13c shoes: Inov8 ORoc 280 (2)

Warrior O Trial

Navigated reasonable enough with the exception of ~2mins lost coming into 6 where I totally lost my focus but otherwise didn't have the drive. Running at a steady pace and actually felt strong through the terrain but not running quickly as indicated by my HR. Think I can partly blame last nights disastrous session. Faffed a bit on 4 and 5 and climbed far too much on 12 where only other time losses. Not done too many O races either later so perhaps that is another reason why?

Saturday Dec 6, 2014 #

10 AM

Running 9:11 intensity: (2:05 @1) + (1:18 @2) + (3:02 @3) + (2:46 @4) 1.33 km (6:54 / km) +52m 5:46 / km
ahr:142 max:166 shoes: Inov8 ORoc 280 (2)

Orienteering 45:30 intensity: (2:30 @1) + (5:43 @2) + (17:16 @3) + (20:01 @4) 5.88 km (7:44 / km) +135m 6:56 / km
ahr:153 max:172 spiked:4/6c shoes: Inov8 ORoc 280 (2)

Windows compass exercise in pairs (with Danger) on Simpson Ground. Some bits to work on but not too bad considering the the length of time since I was last on a technical area.
11 AM

Running 5:57 intensity: (37 @1) + (1:36 @2) + (3:44 @3) 0.98 km (6:04 / km) +105m 3:57 / km
ahr:141 max:156 shoes: Inov8 ORoc 280 (2)

Orienteering 27:42 intensity: (53 @1) + (3:58 @2) + (17:30 @3) + (5:21 @4) 2.75 km (10:05 / km) +133m 8:07 / km
ahr:151 max:167 spiked:17/17c shoes: Inov8 ORoc 280 (2)

More compass focus work on Summer House Knott. Going ok but need to be more efficient (better lines)

Orienteering 13:58 intensity: (24 @1) + (2:00 @2) + (8:30 @3) + (3:04 @4) 1.54 km (9:06 / km) +66m 7:29 / km
ahr:150 max:167 spiked:5/5c shoes: Inov8 ORoc 280 (2)

Very enjoyable maze on the top of Summer House Knott. Went well.

Running 11:33 [1] 0.83 km (13:59 / km) +6m 13:30 / km
ahr:103 max:124 shoes: Inov8 ORoc 280 (2)

4 PM

Running warm up/down 5:37 intensity: (49 @1) + (1:04 @2) + (3:44 @3) 0.79 km (7:09 / km) +39m 5:44 / km
ahr:142 max:155 shoes: Inov8 ORoc 280 (2)

Orienteering 1:02:39 intensity: (9:46 @1) + (22:07 @2) + (25:32 @3) + (5:14 @4) 6.47 km (9:41 / km) +226m 8:15 / km
ahr:142 max:166 spiked:9/11c shoes: Inov8 ORoc 280 (2)

Night O at Force Forge

What a dump. After finding a way through the wall of brambles to 1, number 3 was horrific. The 'light green' up the steep hill was nothing like and visibility was at about 3-5m max. I attacked and failed to find 3, three times and then found it just after I had given up finding it (not convinced it was in the right place). It was also pissing it down and gale force winds.

After (appreciated) path runs to 4 and 5 it was a fight against thick forest, felling and wind blown trees, often in combo, up until a path run to 8. I was driven on by the anticipation that from 8 the forest would be much nicer. The run into 8, then 9 was more pleasant but had enough by the slogs along the slope covered in crap up to 10 and then 11. My headlight started flashing on 11 and unsure how long that gave me left, jacked, climbed up to a track and tracked it back. Got very little out of this session apart from frustrated, wet, cold and tired.
C • bilbo said he found the 'ma... 2

Friday Dec 5, 2014 #

Note
(rest day)

Alarm didn't go off which put pay to any chance of a training session today.

Thursday Dec 4, 2014 #

7 AM

Running 25:42 intensity: (2:22 @1) + (3:48 @2) + (14:22 @3) + (5:10 @4) 5.97 km (4:18 / km) +59m 4:06 / km
ahr:148 max:168 shoes: Sketchers Go Run 2

Brisk ITW, as was running late.
5 PM

Running 38:35 intensity: (9:01 @1) + (29:34 @2) 8.2 km (4:42 / km) +178m 4:15 / km
ahr:130 max:140 shoes: Adidas Adizero Adios Boost (2)

Slightly extended HFW.

Wednesday Dec 3, 2014 #

7 AM

Running 22:40 intensity: (1:36 @1) + (9:04 @2) + (12:00 @3) 4.89 km (4:38 / km) +48m 4:25 / km
ahr:141 max:152 shoes: Sketchers Go Run 2

ITW
1 PM

Running 31:31 intensity: (1 @0) + (44 @1) + (17:30 @2) + (3:30 @3) + (8:49 @4) + (57 @5) 7.23 km (4:22 / km) +18m 4:18 / km
ahr:148 max:177 shoes: Sketchers Go Run 2

Lunch time jog with a few strides.
5 PM

Running 22:28 intensity: (8:31 @1) + (13:08 @2) + (49 @3) 4.51 km (4:59 / km) +13m 4:54 / km
ahr:129 max:153 shoes: Sketchers Go Run 2

HFW

Tuesday Dec 2, 2014 #

6 AM

Running 39:58 intensity: (1 @0) + (4:05 @1) + (34:10 @2) + (1:42 @3) 8.21 km (4:52 / km) +51m 4:43 / km
ahr:134 max:147

5 PM

Running 23:06 intensity: (8:07 @1) + (7:37 @2) + (1:50 @3) + (5:32 @4) 4.74 km (4:53 / km) +178m 4:06 / km
ahr:139 max:173

6 PM

Running intervals 30:08 intensity: (1:14 @1) + (6:34 @2) + (3:19 @3) + (19:01 @4) 7.89 km (3:49 / km) +34m 3:44 / km
ahr:156 max:173 shoes: Adidas Adizero Adios Boost (2)

4 x 1mile with 400m jog. Felt decent but stomach wasn't otherwise I would have done some more. 5:16,16,11,10.

Running 12:26 intensity: (9:07 @1) + (3:19 @2) 2.35 km (5:18 / km) +5m 5:14 / km
ahr:124 max:137

Monday Dec 1, 2014 #

6 AM

Strength and Conditioning 37:21 intensity: (36:28 @1) + (53 @2) 1.93 km (19:24 / km)
ahr:100 max:130 shoes: Inov8 F-lite 195

Not pushing too much this morning, feeling it after yesterday.
7 AM

Running 25:10 intensity: (4:24 @1) + (15:53 @2) + (4:53 @3) 5.16 km (4:53 / km) +72m 4:34 / km
ahr:135 max:147 shoes: Sketchers Go Run 2

To the station, started with a cold.
12 PM

Running 33:29 intensity: (24:30 @1) + (8:59 @2) 6.8 km (4:56 / km) +17m 4:52 / km
ahr:127 max:141 (sick) shoes: Sketchers Go Run 2

Lunch time easy jog. Feeling pretty tired after yesterday but did me good to get the blood flowing a little and some daylight. Definitely have a cold, passed to me by Grace.

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