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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Running25 13:37:59 103.01(7:56) 165.78(4:56) 1902
  Orienteering6 5:53:38 38.15(9:16) 61.4(5:46) 984
  Strength and Conditioning2 45:00
  Running Drills1 3:41 0.25(14:58) 0.4(9:18) 1
  Total28 20:20:18 141.41 227.57 2887
  [1-5]28 19:55:23
averages - weight:65.7kg

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Tuesday Jan 31, 2017 #

7 AM

Running 26:04 intensity: (56 @0) + (3:28 @1) + (1:22 @2) + (9:08 @3) + (11:10 @4) 5.56 km (4:41 / km) +53m 4:29 / km
ahr:146 max:164 weight:65.9kg shoes: Adidas Adizero Adios Boost (4)

ITW
5 PM

Running 22:48 intensity: (8 @0) + (1:23 @1) + (17:33 @2) + (3:44 @3) 4.75 km (4:48 / km) +3m 4:47 / km
ahr:134 max:144 (sick) shoes: Adidas Adizero Adios Boost (4)

Originally planned to go to Harriers but felt increasingly rubbish during the day again. Jog home was hard work and more than enough.

Monday Jan 30, 2017 #

6 AM

Strength and Conditioning 25:00 [1]

7 AM

Running 22:09 intensity: (25 @0) + (1:01 @1) + (1:49 @2) + (17:27 @3) + (1:27 @4) 4.78 km (4:38 / km) +40m 4:27 / km
ahr:145 max:157 shoes: Adidas Adizero Adios Boost (4)

ITW
5 PM

Running 36:15 intensity: (12 @0) + (2:07 @1) + (9:20 @2) + (23:57 @3) + (39 @4) 7.85 km (4:37 / km) +183m 4:08 / km
ahr:142 max:156 (sick) shoes: Adidas Adizero Adios Boost (4)

To the Lammas to watch Grace at swimming and then jog home (Amy in the car), not feeling 100% again this evening.

Sunday Jan 29, 2017 #

Event: DVO Level B - Shining Cliff
 
11 AM

Running warm up/down 11:47 intensity: (29 @0) + (1:15 @1) + (2:09 @2) + (5:32 @3) + (2:22 @4) 2.01 km (5:51 / km) +73m 4:57 / km
ahr:142 max:164 shoes: VJ Bold

Orienteering race 1:08:24 intensity: (1:17 @0) + (4:17 @1) + (1:55 @2) + (12:01 @3) + (33:12 @4) + (15:42 @5) 9.56 km (7:09 / km) +377m 5:59 / km
ahr:157 max:179 shoes: VJ Bold

Black at Shining Cliff

Prepared for the worst with the brambles but didn't think at was too bad although it was accurately mapped. chugging like a heavy smoker on the way round which limited speed but felt strong in the terrain, don't think I tripped once which is a rarity. Caught by Will on the long leg. We had similar speed in the terrain but Will was much stronger on the less physical stuff.

Technically, most was decent, but I made a complete hash of 11 and lost 4 mins. Main issue was the direction I came out of 10, linear marsh was my AP but thought I'd been on the path that long the shallow re-ent must have been it. It was and made things fit before realising things were wrong, hunted a while and then returned to the path. This time spiking the control having done what I planned in the first place.

Other more significant mistakes were 4 (~45s with poor direction), 7 (1 min, too far L on bearing). Smaller mistakes (<20s) on 1 (changed my mind on charging through grot), 2 (nearly went to high), 18 (nearly followed Will before returning to my plan), 20 (lots of rock which I couldn't work out), and 23 (bearing out of 22 was poor so didn't pick up the small path).

http://www.derwentvalleyorienteers.org.uk/results/...

Running warm up/down 9:54 [1] 1.53 km (6:27 / km) +36m 5:47 / km
ahr:75 max:90 shoes: VJ Bold

WD

Saturday Jan 28, 2017 #

10 AM

Running 34:13 intensity: (22 @0) + (33 @1) + (45 @2) + (14:30 @3) + (9:40 @4) + (8:23 @5) 7.58 km (4:31 / km) +36m 4:25 / km
ahr:158 max:183 (sick) shoes: Adidas Adizero Adios Boost (4)

Finely feeling well enough to run. Was OK but felt a bit rough in the afternoon. By the evening I was perkier again though and felt like the virus is finally shifting.

Tuesday Jan 24, 2017 #

Note
weight:66kg (sick)

improvement = 0%

Monday Jan 23, 2017 #

Note
weight:66.1kg (sick)

Not improved at all since Thursday. Had this illness nearly three weeks and getting worse rather than better. On the painkillers to keep fever and aching to a minimum.

Rather frustrating as I have been running well recently.

Sunday Jan 22, 2017 #

Note
(sick)

Saturday Jan 21, 2017 #

Note
(sick)

Friday Jan 20, 2017 #

Note
(sick)

Thursday Jan 19, 2017 #

Note
(sick)

Feeling incredible crappy again today. Head full of snot, sinuses sore, coughing and tired/achy. Decent sleep is lacking also.

Wednesday Jan 18, 2017 #

10 AM

Running 37:00 [1] 7.9 km (4:41 / km) +50m 4:32 / km
(sick)

Feeling a bit more with it today after a decent nights sleep so went for a little jog.

Tuesday Jan 17, 2017 #

Note
(sick)

Feeling pretty crap today after feeling much better the last couple of days. Slept really badly. Maybe over did it doing a bit too much too soon.

Monday Jan 16, 2017 #

5 PM

Running 1:20:10 intensity: (20 @0) + (4:47 @1) + (57:42 @2) + (8:55 @3) + (7:04 @4) + (1:22 @5) 16.67 km (4:49 / km) +160m 4:35 / km
ahr:136 max:175 weight:65.5kg (sick) shoes: Asics Gel - Fuji Racer 3

Easy run back home from Centre Parcs. Plied myself with lots of Vicks which seemed to help. Stomach less decent.

Sunday Jan 15, 2017 #

11 AM

Running warm up/down 6:34 intensity: (1:02 @0) + (41 @1) + (53 @2) + (1:05 @3) + (2:53 @4) 1.34 km (4:54 / km) +2m 4:52 / km
ahr:140 max:166 shoes: Inov8 X Talon 212 (5)

Orienteering race 55:03 intensity: (6 @0) + (46 @1) + (1:17 @2) + (3:38 @3) + (46:48 @4) + (2:28 @5) 10.34 km (5:20 / km) +111m 5:03 / km
ahr:161 max:174 (sick) shoes: Inov8 X Talon 212 (5)

EM League Brown at Bagworth

Didn't start well losing over 1min at 1 which was on a distinctive tree. When I got there I think it was a single strand of bramble. Took me a couple of controls then to get going But always felt hard work with occasional coughing and airways feeling restricted. Mainly ok, a fews time losses of 10-20s mainly due to the unpredictability of the actual runnability and whether hedge lines were crossable. I think my three biggest ranking points hauls in the last two years have now all come in the last fortnight.

http://www.leioc.routegadget.co.uk/rg2/index.php#1...

Running warm up/down 6:59 intensity: (1:24 @1) + (4:30 @2) + (1:05 @3) 1.13 km (6:11 / km) +34m 5:22 / km
ahr:132 max:144 shoes: Inov8 X Talon 212 (5)

Saturday Jan 14, 2017 #

Event: YHOA Night League
 
2 PM

Running 54:08 intensity: (20 @0) + (7:34 @1) + (36:43 @2) + (9:31 @3) 10.66 km (5:05 / km) +202m 4:38 / km
ahr:132 max:147 (sick) shoes: Asics Gel - Fuji Racer 3

Run around the woods. Was going to do 90mins but kept having coughing/retching fits. At the point I about threw up I decided it was time to loop back for home.

Friday Jan 13, 2017 #

Note
weight:65kg (sick)

Thursday Jan 12, 2017 #

7 AM

Running 24:05 intensity: (34 @0) + (59 @1) + (12:08 @2) + (10:24 @3) 5.01 km (4:48 / km) +46m 4:36 / km
ahr:137 max:151 shoes: Skechers Go Run 4

6 PM

Running 22:03 intensity: (19 @0) + (51 @1) + (11:11 @2) + (9:42 @3) 4.77 km (4:37 / km) +169m 3:56 / km
ahr:137 max:152 shoes: Skechers Go Run 4

Wednesday Jan 11, 2017 #

7 AM

Running 25:27 intensity: (40 @0) + (42 @1) + (5:25 @2) + (18:40 @3) 5.04 km (5:03 / km) +48m 4:49 / km
ahr:140 max:153 (sick) shoes: Skechers Go Run 4

Decided to keep it short and easy for the rest of the week.
5 PM

Running 28:04 intensity: (2:00 @0) + (5:59 @1) + (16:15 @2) + (3:10 @3) + (40 @4) 5.11 km (5:30 / km) +49m 5:15 / km
ahr:129 max:155 shoes: Skechers Go Run 4

Tuesday Jan 10, 2017 #

7 AM

Running 32:14 intensity: (20 @0) + (52 @1) + (13:55 @2) + (16:50 @3) + (17 @4) 7.01 km (4:36 / km) +20m 4:32 / km
ahr:139 max:157 shoes: Skechers Go Run 4

6 PM

Running warm up/down 24:21 intensity: (35 @0) + (4:17 @1) + (15:53 @2) + (3:36 @3) 4.97 km (4:54 / km) +33m 4:44 / km
ahr:130 max:147 shoes: Adidas Adizero Takumi Sen 2

Running intervals 10:53 intensity: (1:24 @1) + (1:24 @2) + (1:32 @3) + (6:33 @4) 2.48 km (4:23 / km) +1m 4:22 / km
ahr:150 max:166 (sick) shoes: Adidas Adizero Takumi Sen 2

Track 800s. Felt hard from the start 2:37, 40, 47. These were terrible and was struggling. Felt it was best to call it a day.

Running warm up/down 19:32 intensity: (16 @0) + (16:13 @1) + (3:03 @2) 3.75 km (5:13 / km)
ahr:121 max:130 (sick) shoes: Adidas Adizero Takumi Sen 2

Struggle home.

Monday Jan 9, 2017 #

6 AM

Strength and Conditioning 20:00 [1]
(sick)

7 AM

Running 27:12 intensity: (2:59 @0) + (2:19 @1) + (10:17 @2) + (11:37 @3) 5.56 km (4:54 / km) +39m 4:44 / km
ahr:133 max:151 shoes: Skechers Go Run 4

6 PM

Running 19:33 intensity: (13 @0) + (25 @1) + (17:50 @2) + (1:05 @3) 3.69 km (5:18 / km) +25m 5:08 / km
ahr:133 max:142 shoes: Skechers Go Run 4

Sunday Jan 8, 2017 #

Event: Robin Hood Trophy
 
11 AM

Running warm up/down 11:34 intensity: (1:52 @0) + (2:12 @1) + (2:45 @2) + (4:45 @3) 1.77 km (6:32 / km) +37m 5:55 / km
ahr:127 max:152 shoes: Inov8 X Talon 212 (5)

Orienteering race 1:11:12 intensity: (22 @1) + (7 @2) + (1:06 @3) + (22:09 @4) + (47:28 @5) 15.11 km (4:43 / km) +99m 4:34 / km
ahr:169 max:178 (sick) shoes: Inov8 X Talon 212 (5)

Robin Hood Trophy at Dukeries

Sod it. Fed up of being ill and although still coughing my lungs up, thought I would give it a go and I could always jog back if I felt crap. However, it went surprisingly well and cold didn't seem to affect me too much. Technically it went pretty well. Overshot the gate to 5 (~20s), around 10s to 11 and ran to the rootstock rather than knoll (20s) near the end but otherwise there was only the odd couple of seconds here and there. Felt physically strong in the terrain.

http://www.noc-uk.org/gadget/rg2/index.php#174&cou...
1 PM

Orienteering warm up/down 56:39 intensity: (8 @0) + (18:35 @1) + (17:52 @2) + (20:04 @3) 6.75 km (8:24 / km) +43m 8:08 / km
ahr:131 max:149 shoes: Inov8 X Talon 212 (5)

Collecting controls

Saturday Jan 7, 2017 #

Note
(sick)

felt crap again in the morning so missing Notts XC Champs was a no brainer. Started feeling a bit more with it through the afternoon.

Friday Jan 6, 2017 #

Note
(sick)

Felt bloody awful and may have taken the day off work if I wasn't so busy.

Thursday Jan 5, 2017 #

Note
(sick)

Felt it coming on last night and today feeling pretty ropy. Late Christmas present from Grace. Cough, blocked sinuses, headache, achy and plenty of snot.

Wednesday Jan 4, 2017 #

7 AM

Running 24:22 intensity: (40 @0) + (1:22 @1) + (19:07 @2) + (3:13 @3) 4.98 km (4:53 / km) +45m 4:41 / km
ahr:134 max:146 shoes: Skechers Go Run 4

5 PM

Running 25:01 intensity: (21 @0) + (1:28 @1) + (12:44 @2) + (10:28 @3) 5.7 km (4:23 / km) +168m 3:49 / km
ahr:137 max:149 shoes: Skechers Go Run 4

Tuesday Jan 3, 2017 #

7 AM

Running 29:33 intensity: (55 @0) + (1:43 @1) + (20:22 @2) + (6:33 @3) 6.3 km (4:41 / km) +79m 4:25 / km
ahr:134 max:143 shoes: Adidas Adizero Takumi Sen 2

Commute.
5 PM

Running warm up/down 17:30 intensity: (30 @0) + (1:06 @1) + (12:10 @2) + (3:44 @3) 3.84 km (4:34 / km) +37m 4:21 / km
ahr:134 max:144 shoes: Adidas Adizero Takumi Sen 2

Up to Harriers from the station.

Running Drills warm up/down 3:41 intensity: (1:51 @1) + (1:29 @2) + (21 @3) 0.4 km (9:18 / km) +1m 9:11 / km
ahr:125 max:143 shoes: Adidas Adizero Takumi Sen 2

Running intervals 22:47 intensity: (50 @1) + (2:51 @2) + (5:06 @3) + (10:31 @4) + (3:29 @5) 4.33 km (5:15 / km) +1m 5:15 / km
ahr:155 max:175 shoes: Adidas Adizero Takumi Sen 2

Steady 10 x 400m (60s)

Freezing cold very strong winds at the track tonight. Like hitting a wind when turning onto the home straight. This made the times we were hitting (69-70, occasionally 71s) fairly satisfying. Fairly achy in my quads and ankles.

Running warm up/down 19:17 intensity: (7:12 @1) + (11:38 @2) + (27 @3) 3.84 km (5:01 / km)
ahr:127 max:141 shoes: Adidas Adizero Takumi Sen 2

Easy home. R calf tightened up a little. First time I have felt it since pre-Christmas.

Monday Jan 2, 2017 #

Event: Belper, East Midlands & UK Urban League
 
10 AM

Running warm up/down 8:09 intensity: (2:23 @0) + (2:55 @1) + (1:32 @2) + (1:19 @3) 0.8 km (10:15 / km) +3m 10:04 / km
ahr:115 max:151 shoes: Asics Gel - Fuji Racer 3

Lame WU.

Orienteering race (Urban) 45:33 intensity: (3 @0) + (16 @1) + (46 @2) + (1:30 @3) + (34:40 @4) + (8:18 @5) ** 10.8 km (4:13 / km) +223m 3:49 / km
ahr:165 max:176 shoes: Asics Gel - Fuji Racer 3

Belper Urban Mass Start Race

Nice cold day but as is often the case with urban races, long sections were pretty straight forwards.

Didn't spot the first passage to 1 so was 10s down early on. Caught up with Willy and Nathan at the front after some hesitation finding a passage and a bit of acceleration. Was struggling on the icy roads. Willy and Nathan pulled away steadily 3 through to 6 and ran the rest on my own. Mainly steady but changed my mind on the best route to 17 mid leg, school boy error and lost 40s as a consequence. Home in 3rd but ultimately finished 2nd ahead of Nathan once time out at crossing was removed. Had to wait ~45s to cross due to traffic.

http://www.derwentvalleyorienteers.org.uk/results/...

Running warm up/down 13:32 intensity: (39 @0) + (4:25 @1) + (7:55 @2) + (33 @3) 2.02 km (6:42 / km) +51m 5:57 / km
ahr:123 max:143 shoes: Asics Gel - Fuji Racer 3

Jog with Willy, Josh, Nathan and Ben.

Sunday Jan 1, 2017 #

2 PM

Running long 29:01 intensity: (22 @0) + (1:38 @1) + (20:14 @2) + (6:47 @3) 6.22 km (4:40 / km) +86m 4:22 / km
ahr:134 max:147 shoes: Inov8 X Talon 212 (5)

To Harlow

Orienteering long 56:47 intensity: (2:59 @0) + (24:13 @1) + (24:11 @2) + (5:24 @3) 8.84 km (6:25 / km) +131m 5:59 / km
ahr:125 max:146 shoes: Inov8 X Talon 212 (5)

Around Harlow with map in hand but ended up spending a lot of time on the paths. Area has been taken over by brambles in the last year. Flagging towards the end.

Running long 35:48 intensity: (30 @0) + (11:44 @1) + (23:34 @2) 6.82 km (5:15 / km) +93m 4:55 / km
ahr:127 max:136 shoes: Inov8 X Talon 212 (5)

Slog back home, no energy left.

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