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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  Running38 26:20:49 207.2(7:38) 333.45(4:44) 3188
  Orienteering10 11:05:08 62.92(10:34) 101.25(6:34) 2044146 /169c86%
  Strength and Conditioning1 42:01 1
  Total40 38:07:58 270.11 434.7 5233146 /169c86%

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Monday Aug 31, 2015 #

6 PM

Running 1:14:32 [2] 15.68 km (4:45 / km) +134m 4:34 / km
shoes: Inov8 X Talon 190 (2)

Hammies really heavy today. Begrudging went out for a run but didn't really enjoy it. Ran one of my old haunts but got annoyed by a number of things:

Had put phone in my pocket to listen to music but it was bouncing around; Around common road the trail had become overgrown and got nettled trying to get back onto the main trail;
The trail near the stream had been churned up by motor bikers and was knee deep in mud, didn't fancy it so had to find away around;
Another trail was overgrown with nettles so just kept to the road instead;
So was running on the road in off road shoes which was not the most comfortable;
Especially as my legs were really achy.

I was just glad to be home, least I've enjoyed a run in a while. But got it done.

Sunday Aug 30, 2015 #

7 PM

Running 46:07 intensity: (6:41 @1) + (36:15 @2) + (3:11 @3) 10.29 km (4:29 / km) +38m 4:24 / km
ahr:133 max:150 shoes: Adidas Adizero Adios Boost (3)

A damp evening run but was actuallt quite pleasant. Spotted a shrew going berserk chasing its on tail; rather amusing but realised too late that I had my phone with me and could have made some money from 'you've been framed'.

Saturday Aug 29, 2015 #

10 AM

Running 2:25:24 intensity: (1:52 @1) + (21:20 @2) + (1:15:20 @3) + (46:52 @4) 35.54 km (4:05 / km) +360m 3:54 / km
ahr:152 max:169 shoes: Adidas Adizero Adios Boost (2)

Long run for marathon training. Out and back on Skegby, Teversal, Silverhill and Five Pits. 2 x 4mile sections at marathon pace. Finished feeling reasonable still so less daunted by the distance now. Very nice morning for it too.

Friday Aug 28, 2015 #

5 PM

Running 35:16 intensity: (18:51 @1) + (16:25 @2) 7.3 km (4:50 / km) +40m 4:42 / km
ahr:127 max:138 shoes: Sketchers Go Run 2

morning jog around the res/ down the trails.

Thursday Aug 27, 2015 #

1 PM

Running 35:19 intensity: (1:32 @1) + (30:42 @2) + (3:05 @3) 8.0 km (4:25 / km) +23m 4:21 / km
ahr:137 max:149 shoes: Puma Faas 300 V3

Res and Sutton lawn before work. Feeling a bit drained and stomach dodgy.
6 PM

Running 53:43 intensity: (1:59 @1) + (42:00 @2) + (9:44 @3) 12.11 km (4:26 / km) +140m 4:12 / km
ahr:138 max:152 shoes: Puma Faas 300 V3

Another plod down the Maun valley and back through Thieves and Cauldwell.

Wednesday Aug 26, 2015 #

7 AM

Running 24:50 intensity: (4:23 @1) + (19:55 @2) + (32 @3) 5.1 km (4:52 / km) +45m 4:40 / km
ahr:133 max:145 shoes: Nike Flyknit Lunar 2

ITW
5 PM

Running 22:19 intensity: (5:46 @1) + (16:33 @2) 4.76 km (4:41 / km) +167m 3:59 / km
ahr:129 max:142 shoes: Nike Flyknit Lunar 2

HFW

Tuesday Aug 25, 2015 #

7 AM

Running 22:41 intensity: (1:33 @1) + (11:16 @2) + (9:52 @3) 4.78 km (4:45 / km) +49m 4:31 / km
ahr:140 max:152 shoes: Adidas Adizero Adios Boost (2)

Easy ITW with laptop in bag. Felt decent.
6 PM

Running warm up/down 38:07 intensity: (3:56 @1) + (23:16 @2) + (10:55 @3) 8.64 km (4:25 / km) +70m 4:14 / km
ahr:138 max:153 shoes: Adidas Adizero Adios Boost (2)

Extended WU to the track from the station.

Running intervals 41:58 intensity: (1:54 @1) + (9:54 @2) + (23:44 @3) + (6:26 @4) 10.53 km (3:59 / km) +1m 3:59 / km
ahr:149 max:165 shoes: Adidas Adizero Adios Boost (2)

Damp night on the track. 6 x 1km T with 200m jogs (~3:30), 3 x 400m (~77) Reps with 600m jogs. Bailed for the bathroom before the planned 4th rep.

Running warm up/down 24:29 intensity: (4:52 @1) + (19:37 @2) 5.21 km (4:42 / km)
ahr:131 max:138 shoes: Adidas Adizero Adios Boost (2)

WD jog around the field and home totally spent, pretty soggy and getting food cravings. Amy had dinner ready as soon as I got in which was much appreciated.

Monday Aug 24, 2015 #

12 PM

Strength and Conditioning 42:01 intensity: (41:08 @1) + (53 @2) +1m
ahr:99 max:136 shoes: Inov8 F-lite 195

5 PM

Running 1:19:30 intensity: (13:37 @1) + (1:01:58 @2) + (3:13 @3) + (42 @4) 17.44 km (4:34 / km) +111m 4:25 / km
ahr:133 max:161 shoes: Sketchers Go Run 2

Easy up Teversal Trail to the top of Notts, then back on Tibshelf Trail and around Brierly Forest Park.

Sunday Aug 23, 2015 #

8 AM

Running warm up/down 19:32 [2] 4.23 km (4:37 / km)
shoes: Adidas Adizero Adios Boost (2)

Running race 32:43 [5] 10.0 km (3:16 / km) +100m 3:07 / km
shoes: Adidas Adizero Adios Boost (2)

Mansfield 10km.

Was hot and this is a pretty hilly course with lots of turns so not expected to be the quickest. Some dispute as to whether the route was actually 10km. I got 9.7km on my watch but looking at the trace it is poor at best and cuts many corners so hard to say; have to assume correct as they have the certificate for it.

On this basis happy with the time and a comfortable third place. Interviewed live on Mansfield Radio within 30s of finishing. Legs (particularly hamstrings) felt heavy and didn't have another gear otherwise would have fancied my chances of taking the win (was ~20s behind).

Running warm up/down 9:45 [1] 1.81 km (5:23 / km) +6m 5:17 / km
shoes: Adidas Adizero Adios Boost (2)

Saturday Aug 22, 2015 #

10 AM

Running warm up/down 24:27 intensity: (9:50 @1) + (14:31 @2) + (6 @3) 4.87 km (5:01 / km) +54m 4:45 / km
ahr:128 max:144 shoes: Puma Faas 300 V3

Running hills 8:06 intensity: (2:21 @1) + (4:51 @2) + (54 @3) 1.0 km (8:05 / km) +50m 6:28 / km
ahr:133 max:147 shoes: Puma Faas 300 V3

10 x 15s hill reps

Running 10:18 intensity: (4:04 @1) + (5:51 @2) + (23 @3) 2.01 km (5:08 / km) +19m 4:54 / km
ahr:128 max:144 shoes: Puma Faas 300 V3

Running hills 10:56 intensity: (7:56 @1) + (3:00 @5) 1.34 km (8:09 / km) +60m 6:40 / km
ahr:129 max:157 shoes: Puma Faas 300 V3

6 x 30s reps up the old pit tip.

Running warm up/down 17:25 intensity: (5:39 @1) + (11:46 @2) 3.75 km (4:39 / km) +3m 4:38 / km
ahr:130 max:142 shoes: Puma Faas 300 V3

Friday Aug 21, 2015 #

12 PM

Running 43:53 intensity: (14:47 @1) + (29:06 @2) 9.4 km (4:40 / km) +111m 4:24 / km
ahr:130 max:143 shoes: Puma Faas 300 V3

Easy lunch time jog down the Timberland trail and back via Caldwell.

Thursday Aug 20, 2015 #

6 AM

Running 36:10 intensity: (19:23 @1) + (16:47 @2) 6.5 km (5:34 / km) +13m 5:30 / km
ahr:123 max:142 shoes: Sketchers Go Run 2

Morning jog. Left ITB was pretty sore.
5 PM

Running long 1:34:25 intensity: (3:46 @1) + (34:58 @2) + (55:41 @3) 22.57 km (4:11 / km) +213m 4:00 / km
ahr:143 max:157 shoes: Adidas Adizero Adios Boost (2)

Stopped off at Vicar Water after finishing on site in Clipstone for a decent run out and around the Pines and surrounding terrain.

Wednesday Aug 19, 2015 #

7 AM

Running 24:30 intensity: (2:58 @1) + (16:09 @2) + (5:23 @3) 4.94 km (4:57 / km) +40m 4:46 / km
ahr:137 max:151 shoes: Nike Flyknit Lunar 2

ITW with laptop making bag pretty heavy and as a result altering running style.
1 PM

Running 48:02 intensity: (5:37 @1) + (39:49 @2) + (2:36 @3) 11.13 km (4:19 / km) +5m 4:18 / km
ahr:137 max:146 shoes: Nike Flyknit Lunar 2

Easy on the waterways. Crazy busy at work but made shore I got out for this.
5 PM

Running 27:28 intensity: (4:50 @1) + (21:40 @2) + (58 @3) 5.44 km (5:03 / km) +200m 4:16 / km
ahr:133 max:146 shoes: Nike Flyknit Lunar 2

Back home, again with laptop and other kit so heavy bag. Legs tired.

Tuesday Aug 18, 2015 #

6 AM

Running 35:52 intensity: (5:51 @1) + (27:09 @2) + (2:52 @3) 7.88 km (4:33 / km) +46m 4:25 / km
ahr:135 max:149 shoes: Puma Faas 300 V3

5 PM

Running warm up/down 9:30 intensity: (44 @1) + (8:46 @2) 2.1 km (4:32 / km)
ahr:134 max:140 shoes: Adidas Adizero Adios Boost (2)

Running tempo 40:21 intensity: (20 @1) + (17 @2) + (33:27 @3) + (6:17 @4) 10.75 km (3:45 / km) +97m 3:35 / km
ahr:155 max:162 shoes: Adidas Adizero Adios Boost (2)

Tempo run on the trails. Felt harder than it should and would have struggled to go much faster. Feeling tired which was probably the reason.

Running warm up/down 8:07 intensity: (30 @1) + (7:22 @2) + (15 @3) 1.92 km (4:14 / km)
ahr:139 max:145 shoes: Adidas Adizero Adios Boost (2)

Sunday Aug 16, 2015 #

9 AM

Running warm up/down 12:38 intensity: (8:33 @1) + (4:05 @2) 1.43 km (8:49 / km) +54m 7:25 / km
ahr:117 max:139 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:16:11 intensity: (30 @1) + (7 @2) + (9:17 @3) + (1:05:47 @4) + (30 @5) **** 11.48 km (6:38 / km) +336m 5:47 / km
ahr:164 max:174 spiked:21/22c shoes: Inov8 ORoc 280 (3)

Mass start long race DrammenLopet

Physically felt lacking but much better technically today. Ruslan took the lead on the way to two and I sat in at the back of the pack. The pack tried to stick with Ruslan but I didn't have it in my legs. Caught up with some Portugese chap and the next section was very open forest so little mistake or pulling away opportunity.

Made my only significant mistake at 16 as I led a pack of 4, ~45s dropping too low. on my own on the long leg to 17 but found myself at the front of a pack again to 18. Cruise to the end not realising I was in a chase for 2nd place; finished 3rd, 2s behind the POR guy, but 6mins behind Ruslan.

At least much better than yesterday and proof to myself I can Orienteer in Norway.

Running warm up/down 36:14 intensity: (35:51 @1) + (23 @2) 2.03 km (17:51 / km) +1m 17:48 / km
ahr:91 max:130 shoes: Inov8 ORoc 280 (3)

Saturday Aug 15, 2015 #

11 AM

Running warm up/down 17:46 [2] 2.38 km (7:29 / km) +6m 7:23 / km
shoes: Inov8 ORoc 280 (3)

Orienteering race 46:38 [5] 7.0 km (6:40 / km) +150m 6:01 / km
shoes: Inov8 ORoc 280 (3)

1 PM

Running warm up/down 10:26 [1] 1.73 km (6:01 / km) +1m 6:00 / km
shoes: Inov8 ORoc 280 (3)

Friday Aug 14, 2015 #

3 PM

Running 56:33 intensity: (9:46 @1) + (43:11 @2) + (3:36 @3) 11.9 km (4:45 / km) +137m 4:30 / km
ahr:134 max:151 shoes: Sketchers Go Run 2

Wednesday Aug 12, 2015 #

7 AM

Running 23:23 intensity: (4:19 @1) + (17:16 @2) + (1:48 @3) 5.01 km (4:40 / km) +45m 4:28 / km
ahr:133 max:147 shoes: Puma Faas 300 V3

6 PM

Running warm up/down 14:12 intensity: (3:00 @1) + (10:31 @2) + (41 @3) 3.03 km (4:42 / km) +16m 4:34 / km
ahr:132 max:147 shoes: Adidas Adizero Adios Boost (3)

Running race 33:05 intensity: (9 @1) + (9 @2) + (22 @3) + (27:56 @4) + (4:29 @5) 9.6 km (3:27 / km) +73m 3:19 / km
ahr:171 max:177 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 9:37 intensity: (9:11 @1) + (26 @2) 1.66 km (5:47 / km)
ahr:115 max:129 shoes: Adidas Adizero Adios Boost (3)

Tuesday Aug 11, 2015 #

7 AM

Running 24:21 [2] 5.04 km (4:50 / km) +31m 4:41 / km
shoes: Puma Faas 300 V3

5 PM

Running 25:46 intensity: (6:28 @1) + (18:39 @2) + (39 @3) 5.54 km (4:39 / km) +164m 4:03 / km
ahr:130 max:146 shoes: Sketchers Go Run 2

Sunday Aug 9, 2015 #

6 PM

Running 25:06 [1] 4.77 km (5:16 / km) +11m 5:12 / km
ahr:117 max:128 shoes: Nike Flyknit Lunar 2

Saturday Aug 8, 2015 #

12 PM

Running warm up/down 19:26 intensity: (2:59 @1) + (3:24 @2) + (13:03 @3) 2.76 km (7:03 / km) +199m 5:11 / km
ahr:142 max:157 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:56:52 intensity: (1:28 @1) + (17:22 @2) + (1:02:41 @3) + (35:21 @4) **** 15.56 km (7:31 / km) +549m 6:23 / km
ahr:153 max:169 spiked:31/33c shoes: Inov8 ORoc 280 (3)


S6D - Day 6 Glen Affric - C41 - Splits

Friday Aug 7, 2015 #

11 AM

Running warm up/down 15:29 intensity: (1:33 @1) + (1:33 @2) + (8:07 @3) + (4:11 @4) + (5 @5) 2.84 km (5:27 / km) +78m 4:48 / km
ahr:150 max:174 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:29:13 intensity: (2:00 @1) + (8:49 @2) + (35:33 @3) + (42:31 @4) + (20 @5) **** 12.36 km (7:13 / km) +352m 6:19 / km
ahr:156 max:174 spiked:24/30c shoes: Inov8 ORoc 280 (3)

Running warm up/down 6:44 [1] 1.1 km (6:08 / km)
ahr:103 max:110 shoes: Inov8 ORoc 280 (3)


S6D - Day 5 Glen Affric - C41 - Splits

Thursday Aug 6, 2015 #

1 PM

Running warm up/down 13:49 intensity: (8:13 @1) + (5:36 @2) 1.94 km (7:07 / km) +11m 6:55 / km
ahr:121 max:141 shoes: Inov8 ORoc 280 (3)

Orienteering race 57:47 intensity: (33 @1) + (5 @2) + (1:29 @3) + (52:55 @4) + (2:45 @5) **** 10.93 km (5:17 / km) +116m 5:01 / km
ahr:168 max:177 spiked:31/33c shoes: Inov8 ORoc 280 (3)

Running warm up/down 10:16 intensity: (8:13 @1) + (2:03 @2) 1.78 km (5:45 / km) +15m 5:31 / km
ahr:120 max:134 shoes: Inov8 ORoc 280 (3)


S6D - Day 4 Darnaway - C41 - Splits

Wednesday Aug 5, 2015 #

10 AM

Running warm up/down 15:20 intensity: (7:05 @1) + (8:15 @2) 2.06 km (7:26 / km) +31m 6:55 / km
ahr:126 max:140 shoes: Inov8 ORoc 280 (3)

Orienteering race 36:16 intensity: (24 @1) + (1:32 @2) + (2:22 @3) + (24:58 @4) + (7:00 @5) **** 6.17 km (5:53 / km) +60m 5:36 / km
ahr:167 max:175 spiked:16/21c shoes: Inov8 ORoc 280 (3)

12 PM

Running warm up/down 13:39 [1] 2.08 km (6:34 / km) +19m 6:17 / km
ahr:115 max:127 shoes: Inov8 ORoc 280 (3)


S6D - Day 3 Darnaway - C41 - Splits

Tuesday Aug 4, 2015 #

10 AM

Running warm up/down 5:05 intensity: (3:52 @1) + (1:13 @2) 0.96 km (5:17 / km)
ahr:116 max:134 shoes: Nike Flyknit Lunar 2

Orienteering 23:54 intensity: (3:13 @1) + (18:21 @2) + (2:20 @3) 4.68 km (5:06 / km) +26m 4:58 / km
ahr:135 max:148 shoes: Nike Flyknit Lunar 2

Running warm up/down 5:48 [1] 1.01 km (5:44 / km) +2m 5:41 / km
ahr:107 max:122 shoes: Nike Flyknit Lunar 2

Monday Aug 3, 2015 #

1 PM

Running warm up/down 10:18 intensity: (2:59 @1) + (5:09 @2) + (2:10 @3) 1.4 km (7:20 / km) +77m 5:45 / km
ahr:131 max:153 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:04:46 intensity: (22 @1) + (15 @2) + (4:28 @3) + (51:37 @4) + (8:04 @5) **** 9.23 km (7:01 / km) +287m 6:04 / km
ahr:168 max:177 shoes: Inov8 ORoc 280 (3)

Running warm up/down 8:15 intensity: (8:08 @1) + (7 @2) 1.39 km (5:57 / km)
ahr:118 max:129 shoes: Inov8 ORoc 280 (3)


S6D - Day 2 Strathfarrar - C41 - Splits

Sunday Aug 2, 2015 #

9 AM

Running warm up/down 12:07 intensity: (6:33 @1) + (1:49 @2) + (2:30 @3) + (1:15 @4) 1.47 km (8:15 / km) +11m 7:57 / km
ahr:125 max:164 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:16:45 intensity: (36 @1) + (5 @2) + (2:07 @3) + (1:11:38 @4) + (2:19 @5) **** 12.59 km (6:06 / km) +122m 5:49 / km
ahr:166 max:175 spiked:23/30c shoes: Inov8 ORoc 280 (3)

Running warm up/down 9:41 intensity: (9:17 @1) + (24 @2) 1.5 km (6:28 / km) +11m 6:14 / km
ahr:119 max:132 shoes: Inov8 ORoc 280 (3)


S6D - Day 1 Achagour - C41 - Splits

Saturday Aug 1, 2015 #

10 AM

Orienteering 1:16:46 intensity: (25:58 @1) + (45:32 @2) + (5:16 @3) 11.25 km (6:49 / km) +46m 6:41 / km
ahr:132 max:154 shoes: Inov8 X Talon 212 (4)

Culbin East - nice :)

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