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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Running33 22:57:13 176.36(7:49) 283.83(4:51) 4172
  Orienteering5 7:21:14 33.51(13:10) 53.92(8:11) 141715 /15c100%
  Strength and Conditioning4 3:25:00
  Cross Training1 30:00
  Total38 34:13:27 209.87 337.75 558915 /15c100%
  [1-5]37 31:18:04
averages - weight:66.6kg

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Tuesday Oct 31, 2017 #

7 AM

Running 33:25 intensity: (42 @0) + (7:28 @1) + (23:18 @2) + (1:57 @3) 6.7 km (4:59 / km) +51m 4:48 / km
ahr:129 max:145 shoes: Adidas Adizero Takumi Sen 2

5 PM

Running warm up/down 22:56 intensity: (34 @0) + (11:36 @1) + (10:18 @2) + (28 @3) 4.49 km (5:07 / km) +177m 4:16 / km
ahr:121 max:146 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running intervals 30:16 intensity: (13 @0) + (1:54 @1) + (4:55 @2) + (3:08 @3) + (18:57 @4) + (1:09 @5) 7.84 km (3:51 / km) +34m 3:47 / km
ahr:154 max:171 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 16:34 intensity: (8 @0) + (9:19 @1) + (7:07 @2) 3.07 km (5:24 / km) +27m 5:10 / km
ahr:124 max:138 shoes: Adidas Adizero Takumi Sen 2

Monday Oct 30, 2017 #

7 AM

Running 26:02 intensity: (1:05 @0) + (2:25 @1) + (22:32 @2) 5.03 km (5:10 / km) +70m 4:50 / km
ahr:128 max:137 shoes: NB Fresh Foam Zante V2

ITW
5 PM

Running 39:19 intensity: (6:32 @0) + (5:56 @1) + (24:33 @2) + (2:18 @3) 7.0 km (5:37 / km) +185m 4:58 / km
ahr:121 max:153 shoes: NB Fresh Foam Zante V2

Sunday Oct 29, 2017 #

10 AM

Running warm up/down 6:48 intensity: (4 @0) + (2:19 @1) + (2:43 @2) + (1:42 @3) 1.08 km (6:18 / km) +15m 5:53 / km
ahr:130 max:151 shoes: Inov8 X Talon 212 (5)

Running race (Fell) 2:14:07 intensity: (6 @0) + (9 @1) + (31 @2) + (13:26 @3) + (1:52:46 @4) + (7:09 @5) 26.67 km (5:02 / km) +858m 4:20 / km
ahr:162 max:173 shoes: Inov8 X Talon 212 (5)

Grin'n Bear it Fell Race

Looking at times from the 2012 race (only ones available) I had assumed that it was just a week field. No, this race was pretty damn tough. Steady out climbing up onto the moor where it got more technical along stream beds and peat bogs before a steep downhill and easier section where I'd settled in a group 4th - 6th. It then got very tough through heather, bogs, intermittent tracks and channel crossings for several kms. I had a bad line on several sections, but so did many others. The guy who had pulled out a decent lead in the first half cruised past at this point having clearly lost a good few minutes.

After this is was a bit easier going but I ended leading a (stretched out) pack and ran along a heathery ridge too long rather than dropping to a track to the right, missing (I think) a check point in the process. This lost me some minutes.

My novice fell runner status definitely showed in this one and shouldn't rely on 'well marked route' meaning I won't need to worry about which way to go.

Otherwise very enjoyable and it was a glorious day to be out on the fells.

Saturday Oct 28, 2017 #

4 PM

Running hills 1:00:21 intensity: (25:33 @1) + (26:58 @2) + (7:37 @3) + (13 @4) 12.03 km (5:01 / km) +250m 4:33 / km
ahr:116 max:156 shoes: Asics Gel - Fuji Racer 3

Easy jogging plus 10 x short hill sprints.

Friday Oct 27, 2017 #

7 AM

Running warm up/down 9:05 intensity: (1 @0) + (40 @1) + (2:26 @2) + (5:58 @3) 1.84 km (4:57 / km) +25m 4:38 / km
ahr:140 max:152 shoes: NB Fresh Foam Zante V2

Jog to gym

Strength and Conditioning 1:00:00 [2]
shoes: NB Fresh Foam Zante V2

Body Pump

Running warm up/down 22:36 intensity: (35 @0) + (2:43 @1) + (15:38 @2) + (3:40 @3) 4.72 km (4:47 / km) +4m 4:46 / km
ahr:131 max:153 shoes: NB Fresh Foam Zante V2

Jog to Station, train cancelled; next was in an hour so jogged home for a coffee, breakfast, shower and then drove back to the station. Body shaking from body pump (mainly arms).

Thursday Oct 26, 2017 #

6 AM

Running long 1:50:19 intensity: (15 @0) + (1:08 @1) + (19:00 @2) + (1:27:34 @3) + (2:22 @4) 24.78 km (4:27 / km) +157m 4:19 / km
ahr:143 max:160 shoes: Skechers Gomeb Speed 3

Long run for breakfast (ITW).
C • Good work! 2
5 PM

Running 13:09 intensity: (20 @0) + (3:37 @1) + (9:05 @2) + (7 @3) 2.78 km (4:44 / km) +27m 4:31 / km
ahr:126 max:142 shoes: Skechers Gomeb Speed 3

Wednesday Oct 25, 2017 #

7 AM

Running 24:10 intensity: (29 @0) + (1:17 @1) + (12:26 @2) + (9:58 @3) 5.01 km (4:49 / km) +43m 4:37 / km
ahr:137 max:148 shoes: NB Fresh Foam Zante V2

6 PM

Running 6:31 intensity: (37 @0) + (1:27 @1) + (4:27 @2) 1.29 km (5:02 / km) +162m 3:06 / km
ahr:123 max:136 shoes: NB Fresh Foam Zante V2

Running 39:22 intensity: (2:18 @1) + (8:59 @2) + (1:12 @3) + (26:53 @4) 7.61 km (5:10 / km) +13m 5:08 / km
ahr:146 max:166 shoes: NB Fresh Foam Zante V2

HFW after train was 40mins late. Running is feeling much better and my body is feeling stronger.

Tuesday Oct 24, 2017 #

7 AM

Strength and Conditioning 50:00 [1]

6 PM

Running warm up/down 7:39 intensity: (1:05 @0) + (2:58 @1) + (3:36 @2) 1.43 km (5:22 / km)
ahr:118 max:137 shoes: Adidas Adizero Takumi Sen 2

Running tempo 24:53 intensity: (5 @0) + (16 @1) + (2:51 @2) + (6:56 @3) + (10:05 @4) + (4:40 @5) 6.27 km (3:58 / km) +78m 3:44 / km
ahr:156 max:177 shoes: Adidas Adizero Takumi Sen 2

Hills Fartlek 2 short reps and then a long around the block x 3 with an extra rep to finish. Jog recoveries.

Running warm up/down 11:46 intensity: (10 @0) + (4:58 @1) + (6:38 @2) 2.21 km (5:19 / km) +16m 5:08 / km
ahr:125 max:139 shoes: Adidas Adizero Takumi Sen 2

Monday Oct 23, 2017 #

7 AM

Running 26:21 intensity: (52 @0) + (2:17 @1) + (18:04 @2) + (5:08 @3) 5.54 km (4:46 / km) +65m 4:30 / km
ahr:133 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 46:52 intensity: (31 @0) + (1:25 @1) + (26:01 @2) + (18:55 @3) 9.52 km (4:56 / km) +120m 4:38 / km
ahr:137 max:153 shoes: NB Fresh Foam Zante V2

Sunday Oct 22, 2017 #

9 AM

Running warm up/down 8:54 intensity: (11 @0) + (26 @1) + (6:30 @2) + (1:47 @3) 1.66 km (5:21 / km) +48m 4:40 / km
ahr:134 max:143 shoes: Inov8 X Talon 212 (5)

Orienteering long 1:59:44 intensity: (2 @0) + (42 @1) + (7:05 @2) + (39:15 @3) + (1:11:41 @4) + (59 @5) 19.4 km (6:10 / km) +730m 5:12 / km
ahr:155 max:170 spiked:15/15c weight:66.6kg shoes: Inov8 X Talon 212 (5)

Peak Raid 3 - R1

West slope of Kinder using low level courses due to Storm Brian. Fairly easy to bag the lot. Never really pushing but was still getting tired in the last half hour. Not the most technical but still an enjoyable mornings work.

Saturday Oct 21, 2017 #

11 AM

Orienteering 2:35:44 intensity: (1:46:02 @0) + (40:36 @1) + (7:12 @2) + (1:29 @3) + (18 @4) + (7 @5) 10.24 km (15:13 / km) +179m 13:59 / km
ahr:92 max:172 shoes: Inov8 Roclite 319

Control tagging at Shirebrook Woods

Friday Oct 20, 2017 #

7 AM

Running 25:15 intensity: (44 @0) + (1:37 @1) + (6:34 @2) + (16:20 @3) 5.01 km (5:02 / km) +60m 4:45 / km
ahr:140 max:154 shoes: NB Fresh Foam Zante V2

4 PM

Running 35:35 intensity: (21 @0) + (1:47 @1) + (7:50 @2) + (20:34 @3) + (5:03 @4) 8.16 km (4:22 / km) +98m 4:07 / km
ahr:144 max:163 shoes: NB Fresh Foam Zante V2

Monday Oct 16, 2017 #

7 AM

Running 26:46 intensity: (41 @0) + (1:43 @1) + (14:36 @2) + (9:46 @3) 5.22 km (5:07 / km) +65m 4:49 / km
ahr:135 max:151 shoes: NB Fresh Foam Zante V2

5 PM

Running 43:55 intensity: (35 @0) + (3:14 @1) + (32:17 @2) + (7:49 @3) 9.18 km (4:47 / km) +210m 4:18 / km
ahr:133 max:148 shoes: NB Fresh Foam Zante V2

Sunday Oct 15, 2017 #

11 AM

Running warm up/down 11:10 intensity: (1:23 @0) + (4:14 @1) + (4:52 @2) + (41 @3) 2.05 km (5:27 / km) +4m 5:24 / km
ahr:122 max:148 shoes: Inov8 X Talon 212 (5)

Orienteering race 40:37 intensity: (16 @0) + (13 @1) + (18 @2) + (3:46 @3) + (34:56 @4) + (1:08 @5) 6.85 km (5:56 / km) +160m 5:18 / km
ahr:160 max:173 shoes: Inov8 X Talon 212 (5)

Brown at Burrough Hill

Mainly pleasant bar one leg which was one of the most disgusting legs i've even run. No mistakes, lacking fitness.

Running warm up/down 9:22 intensity: (13 @0) + (3:37 @1) + (5:32 @2) 1.52 km (6:09 / km) +5m 6:04 / km
ahr:125 max:138 shoes: Inov8 X Talon 212 (5)

Saturday Oct 14, 2017 #

4 PM

Running 30:12 intensity: (58 @0) + (25:43 @1) + (3:31 @2) 5.89 km (5:08 / km) +13m 5:04 / km
ahr:121 max:129 shoes: NB Fresh Foam Zante V2

The day after the Beer Festival - felt crap.

Thursday Oct 12, 2017 #

7 AM

Running 25:56 intensity: (3:31 @0) + (2:13 @1) + (6:33 @2) + (13:39 @3) 4.74 km (5:28 / km) +71m 5:06 / km
ahr:132 max:152 shoes: NB Fresh Foam Zante V2

12 PM

Running 24:25 [0] 4.8 km (5:05 / km) +165m 4:21 / km
shoes: NB Fresh Foam Zante V2

Wednesday Oct 11, 2017 #

9 AM

Strength and Conditioning 50:00 [1]

4 PM

Running 1:09:00 intensity: (33 @0) + (4:33 @1) + (39:27 @2) + (24:27 @3) 14.87 km (4:38 / km) +143m 4:26 / km
ahr:136 max:153 shoes: Asics Gel - Fuji Racer 3

Lunch run to Berry Hill.

Monday Oct 9, 2017 #

6 PM

Running 29:32 intensity: (21 @0) + (2:00 @1) + (26:08 @2) + (1:03 @3) 6.42 km (4:36 / km) +38m 4:28 / km
ahr:132 max:144 shoes: NB Fresh Foam Zante V2

Sunday Oct 8, 2017 #

11 AM

Orienteering 1:27:49 intensity: (14:19 @0) + (46:11 @1) + (25:43 @2) + (1:36 @3) 11.22 km (7:50 / km) +160m 7:18 / km
ahr:115 max:148 shoes: Inov8 Roclite 319

Checking out Shirebrook Woods

Saturday Oct 7, 2017 #

9 AM

Running warm up/down 12:48 intensity: (14 @0) + (1:51 @1) + (7:01 @2) + (3:03 @3) + (39 @4) 2.42 km (5:18 / km) +66m 4:40 / km
ahr:134 max:158 shoes: Inov8 X Talon 212 (5)

Running race 1:09:48 intensity: (48 @1) + (39 @2) + (29 @3) + (35:19 @4) + (32:33 @5) 15.98 km (4:22 / km) +407m 3:52 / km
ahr:168 max:179 shoes: Inov8 X Talon 212 (5)

Curbar Commotion Fell Race - 3rd

Started steadily up the hill but got carried away on the muddy path out feeling decent and sticking behind 1st (Combsey) and 2nd but hit a good climb at ~3km already in the red and suffered up the hill and then on the flat at the top dropping to ~8th. At the point of turning onto the path through the bog my HR had dropped and oxygen returned to my legs and I started catching folk again and put the hammer down on the descents. Sat in behind 3rd until the bottom of the last decent and had far more left in the tank and pulled out a 19s gap in the last ~400m.

Running warm up/down 15:37 intensity: (14:09 @1) + (1:28 @2) 2.33 km (6:42 / km) +7m 6:37 / km
ahr:120 max:131 shoes: Inov8 X Talon 212 (5)

Thursday Oct 5, 2017 #

7 AM

Cross Training (Swimming) 30:00 [3]

Wednesday Oct 4, 2017 #

12 PM

Running 50:12 intensity: (16 @0) + (1:42 @1) + (14:44 @2) + (33:30 @3) 11.73 km (4:17 / km) +4m 4:16 / km
ahr:140 max:150 shoes: Nike Flyknit Lunar 2

8 PM

Running 9:59 intensity: (20 @0) + (55 @1) + (7:40 @2) + (1:04 @3) 1.89 km (5:17 / km) +23m 4:58 / km
ahr:131 max:143 shoes: Adidas Adizero Adios Boost (4)

Running 9:20 intensity: (16 @0) + (4:05 @1) + (4:59 @2) 1.99 km (4:41 / km) +1m 4:40 / km
ahr:124 max:134 shoes: Adidas Adizero Adios Boost (4)

Strength and Conditioning 45:00 [1]

Tuesday Oct 3, 2017 #

6 PM

Running 28:09 intensity: (1:07 @0) + (13:28 @1) + (13:34 @2) 5.68 km (4:57 / km) +41m 4:47 / km
ahr:122 max:137 shoes: Adidas Adizero Takumi Sen 2

Running 29:27 intensity: (5 @0) + (1:14 @1) + (1:36 @2) + (5:14 @3) + (16:46 @4) + (4:32 @5) 7.9 km (3:44 / km) +33m 3:39 / km
ahr:159 max:172 shoes: Adidas Adizero Takumi Sen 2

4 x 1mile reps - went a bit better than expected.

Running 14:45 intensity: (36 @0) + (7:56 @1) + (6:13 @2) 2.4 km (6:09 / km) +2m 6:07 / km
ahr:122 max:131 shoes: Adidas Adizero Takumi Sen 2

Monday Oct 2, 2017 #

7 AM

Running 26:31 intensity: (32 @0) + (1:12 @1) + (5:13 @2) + (19:34 @3) 5.26 km (5:02 / km) +61m 4:46 / km
ahr:139 max:151 shoes: NB Fresh Foam Zante V2

5 PM

Running 26:06 intensity: (27 @0) + (2:03 @1) + (14:09 @2) + (8:55 @3) + (32 @4) 5.55 km (4:42 / km) +203m 3:59 / km
ahr:136 max:157 shoes: NB Fresh Foam Zante V2

Sunday Oct 1, 2017 #

12 PM

Running warm up/down 21:12 intensity: (2:18 @0) + (8:04 @1) + (9:36 @2) + (1:14 @3) 2.53 km (8:24 / km) +26m 7:59 / km
ahr:121 max:147 shoes: Inov8 X Talon 212 (5)

Orienteering race 37:20 intensity: (13 @0) + (8 @1) + (9 @2) + (22 @3) + (11:03 @4) + (25:25 @5) 6.21 km (6:00 / km) +188m 5:13 / km
ahr:170 max:181 shoes: Inov8 X Talon 212 (5)

BOC Middle

Physically a struggle, technically not great. Was in contention for a podium until the last half dozen controls which went to pot.

Running warm up/down 10:46 [1] 1.72 km (6:16 / km) +1m 6:15 / km
ahr:102 max:102 shoes: Inov8 X Talon 212 (5)

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