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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Running20 10:52:58 74.65(8:45) 120.14(5:26) 1482
  Orienteering6 8:27:50 41.33(12:17) 66.51(7:38) 2098
  Strength and Conditioning2 58:10 0.11 0.17
  Total22 20:18:58 116.09 186.82 3580
  [1-5]21 18:12:38

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Wednesday Jan 31, 2018 #

7 AM

Running 26:39 intensity: (1:12 @0) + (2:38 @1) + (7:33 @2) + (15:16 @3) 5.57 km (4:47 / km) +45m 4:36 / km
ahr:136 max:150 shoes: Inov8 Trailtalon 250

5 PM

Running 39:10 intensity: (11 @0) + (2:39 @1) + (14:57 @2) + (20:22 @3) + (1:01 @4) 8.23 km (4:46 / km) +201m 4:15 / km
ahr:139 max:161 shoes: Inov8 Trailtalon 250

Tuesday Jan 30, 2018 #

6 AM

Running warm up/down 8:54 intensity: (11 @0) + (22 @1) + (27 @2) + (4:51 @3) + (3:03 @4) 1.91 km (4:39 / km) +25m 4:22 / km
ahr:148 max:162 shoes: Adidas Adizero Takumi Sen 2

To gym

Strength and Conditioning 28:10 intensity: (16:31 @0) + (11:39 @1) 0.17 km (2:44:43 / km)
ahr:98 max:120 shoes: Adidas Adizero Takumi Sen 2

CX Works

Running warm up/down 20:09 intensity: (14 @0) + (48 @1) + (3:06 @2) + (14:18 @3) + (1:43 @4) 4.45 km (4:32 / km) +47m 4:18 / km
ahr:145 max:157 shoes: Adidas Adizero Takumi Sen 2

To Kirkby Station
5 PM

Running warm up/down 18:44 intensity: (15 @0) + (1:33 @1) + (9:27 @2) + (7:29 @3) 3.83 km (4:54 / km) +176m 3:59 / km
ahr:137 max:153 shoes: Adidas Adizero Takumi Sen 2

6 PM

Running intervals 23:15 intensity: (2 @0) + (1:38 @1) + (2:33 @2) + (4:38 @3) + (13:48 @4) + (36 @5) 5.19 km (4:29 / km) +2m 4:28 / km
ahr:154 max:171 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 18:22 intensity: (9 @0) + (1:53 @1) + (14:48 @2) + (1:32 @3) 3.8 km (4:50 / km) +1m 4:50 / km
ahr:132 max:145 shoes: Adidas Adizero Takumi Sen 2

Monday Jan 29, 2018 #

7 AM

Running 25:59 intensity: (1:05 @0) + (2:13 @1) + (10:48 @2) + (11:53 @3) 5.21 km (4:59 / km) +64m 4:42 / km
ahr:136 max:152 shoes: Inov8 Trailtalon 250

5 PM

Running 45:25 intensity: (14 @0) + (1:25 @1) + (22:20 @2) + (20:28 @3) + (58 @4) 9.32 km (4:52 / km) +201m 4:24 / km
ahr:139 max:156 shoes: Inov8 Trailtalon 250

From Newstead - Feeling the best I have in quite some time.

Sunday Jan 28, 2018 #

11 AM

Running warm up/down 10:05 intensity: (21 @0) + (4:45 @1) + (2:28 @2) + (2:21 @3) + (10 @4) 1.63 km (6:11 / km) +37m 5:33 / km
ahr:128 max:155 shoes: VJ Bold

Orienteering race 1:08:21 intensity: (6 @0) + (10 @1) + (8 @2) + (16 @3) + (47:29 @4) + (20:12 @5) 10.57 km (6:28 / km) +366m 5:31 / km
ahr:167 max:175 shoes: VJ Bold

East Midland Champs - Eyam

Quite enjoyed it - physical and technical challenge. Technically there weren't really any avoidable mistakes (mainly route choice). Lost one min RC to 8 by taking the easier running lower route with a sharp climb at the end; the incremental climb obviously much better route. Slight issue finding the style on 9 (maybe 20s). Liked my route to 10 following the lower path route the whole but turns out the higher route through the field was ~1min quicker. Lost ~20s on 17 (bingo depression) and ~1min on 19 (bingoish pit). Generally my splits were better on the tougher uphill and heathery legs.

Physically, didn't tire but very weezy.

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

Running warm up/down 26:06 intensity: (28 @0) + (7:16 @1) + (16:07 @2) + (2:15 @3) 3.79 km (6:53 / km) +78m 6:14 / km
ahr:130 max:145 shoes: VJ Bold

Saturday Jan 27, 2018 #

Note
(sick)

Woke up not feeling great but feeling far better as the day went one to the point I was hardly coughing.

Friday Jan 26, 2018 #

Note
(sick)

As yesterday

Thursday Jan 25, 2018 #

Note
(sick)

This is getting ridiculous. Feel shocking again and now coughing a lot more, plenty of phlegm and achy neck shoulders arms. Felt mildly feverish in the night and slept pretty badly. I think Lyme Disease, work stresses, busy home life and trying to train are the likely cause; not much I can do about it though.
C • Keep on trucking 1

Wednesday Jan 24, 2018 #

7 AM

Running 24:45 intensity: (29 @0) + (31 @1) + (2:26 @2) + (19:52 @3) + (1:27 @4) 4.88 km (5:04 / km) +55m 4:48 / km
ahr:145 max:160 shoes: NB Fresh Foam Zante V2

5 PM

Running 22:30 intensity: (26 @0) + (2:00 @1) + (14:28 @2) + (5:36 @3) 4.48 km (5:01 / km) +4m 5:00 / km
ahr:134 max:148 (sick) shoes: NB Fresh Foam Zante V2

HFW. Not feeling too hot again this evening.

Tuesday Jan 23, 2018 #

7 AM

Strength and Conditioning 30:00 [1]

CX Works at the gym
5 PM

Running warm up/down 10:40 intensity: (1:43 @0) + (50 @1) + (6:08 @2) + (1:59 @3) 2.21 km (4:50 / km) +189m 3:23 / km
ahr:132 max:144 shoes: NB Fresh Foam Zante V2

6 PM

Running intervals 27:31 intensity: (10 @0) + (3:19 @1) + (3:18 @2) + (7:30 @3) + (12:50 @4) + (24 @5) 5.3 km (5:11 / km) +1m 5:11 / km
ahr:149 max:173 shoes: NB Fresh Foam Zante V2

Running warm up/down 7:36 intensity: (19 @1) + (4:04 @2) + (3:13 @3) 1.6 km (4:45 / km) +1m 4:44 / km
ahr:138 max:144 shoes: NB Fresh Foam Zante V2

Sunday Jan 21, 2018 #

9 AM

Running warm up/down 9:19 intensity: (9 @0) + (44 @1) + (52 @2) + (7:34 @3) 1.58 km (5:54 / km) +41m 5:13 / km
ahr:142 max:152 shoes: VJ Bold

Orienteering race 2:59:37 intensity: (2 @0) + (17 @1) + (54 @2) + (29:31 @3) + (2:02:35 @4) + (26:18 @5) 24.55 km (7:19 / km) +1116m 5:58 / km
ahr:163 max:174 shoes: VJ Bold

Peak Raid 3 - Final Round

Feeling ok but still phlegmy. Was never going to be at the top of my game but was moving ok. Race didn't exactly go to plan though.

Most of these races, I know exactly what I'm planning to do within 10mins of starting but on this I kept anaylsing and couldn't make up my mind. Got the first two ok; struggle up the first hill but then warm into it. After 2 I should have contoured to 113 from 112 as I hadn't realised the big dogleg i had to do going 112>101. The snow on the tops above ~500m was pretty deep (~30-50cm) and saping at 101 and 105 but I kept moving and felt when I got to 102 in ~100mins that I was good for time for max points. I was 6mins up on Huw who finished 2nd on the day and overall at this point.

I ballsed up 109 losing 3.5mins but headed up to 107 still confident but on the way to 108 all went tits up. Far less people had gone through the area than I expected and I was struggling in the snow which was very deep and regularly above my waist. I decided to head SE to pick up the main path which took along time and when I got there it was just a massive snow drift of probably >1.5m deep. I had to head for home, struggling time wise but I was also freezing and struggling to make any progress in the snow. I bailed downhill to the road and hoped I would have time to pick a control or two but had to pick up the pace at the end just to avoid a time penalty. Those that avoided this area did well to.

Fourth on the day and finished third in the series. Just not my day.

http://www.syo.routegadget.co.uk/rg2/#160&course=1...
C • timing :-) 2

Saturday Jan 20, 2018 #

12 PM

Orienteering 2:03:18 intensity: (45:55 @0) + (54:26 @1) + (18:36 @2) + (4:21 @3) 8.55 km (14:25 / km) +158m 13:12 / km
ahr:108 max:148 shoes: Inov8 X Talon 212 (5)

Thursday Jan 18, 2018 #

11 AM

Running 30:33 intensity: (18 @0) + (4:07 @1) + (18:57 @2) + (7:11 @3) 6.13 km (4:59 / km) +78m 4:41 / km
ahr:133 max:147 shoes: Inov8 X Talon 212 (5)

Orienteering 32:08 intensity: (1:31 @1) + (15:11 @2) + (15:24 @3) + (2 @4) 5.11 km (6:17 / km) +69m 5:53 / km
ahr:139 max:155 shoes: Inov8 X Talon 212 (5)

Running 11:40 intensity: (2:54 @1) + (8:42 @2) + (4 @3) 2.19 km (5:20 / km) +30m 5:00 / km
ahr:128 max:140 shoes: Inov8 X Talon 212 (5)

Running 18:33 intensity: (14 @0) + (56 @1) + (11:55 @2) + (5:28 @3) 4.05 km (4:35 / km) +19m 4:28 / km
ahr:135 max:150 shoes: Inov8 X Talon 212 (5)

Wednesday Jan 17, 2018 #

8 AM

Running 29:07 intensity: (14:45 @1) + (12:24 @2) + (1:58 @3) 6.23 km (4:40 / km) +63m 4:27 / km
ahr:121 max:150 shoes: Inov8 Trailtalon 250

Tuesday Jan 16, 2018 #

10 AM

Running 1:08:06 intensity: (16 @0) + (1:44 @1) + (50:04 @2) + (16:02 @3) 13.14 km (5:11 / km) +74m 5:02 / km
ahr:136 max:148 shoes: Inov8 X Talon 212 (5)

Monday Jan 15, 2018 #

8 AM

Running 39:10 intensity: (5:04 @0) + (4:32 @1) + (24:24 @2) + (4:32 @3) + (26 @4) + (12 @5) 6.0 km (6:32 / km) +23m 6:24 / km
ahr:131 max:194 shoes: Skechers Gomeb Speed 3

Sunday Jan 14, 2018 #

11 AM

Running warm up/down 8:14 [0] 1.4 km (5:53 / km) +12m 5:38 / km
shoes: VJ Bold

Orienteering race 55:32 intensity: (26 @1) + (20 @2) + (28 @3) + (18:21 @4) + (35:57 @5) 8.23 km (6:45 / km) +301m 5:42 / km
ahr:169 max:178 shoes: VJ Bold

Running warm up/down 6:10 intensity: (30 @1) + (5:40 @2) 1.06 km (5:50 / km)
ahr:132 max:139 shoes: VJ Bold

Tuesday Jan 9, 2018 #

5 PM

Running 42:21 [0] 4.66 km (9:05 / km) +10m 8:59 / km
shoes: Inov8 Trailtalon 250

Sunday Jan 7, 2018 #

11 AM

Running warm up/down 9:48 [1] 1.19 km (8:16 / km)
shoes: Inov8 Trailtalon 250

Orienteering race 48:54 [4] 9.49 km (5:09 / km) +88m 4:55 / km
shoes: Inov8 Trailtalon 250

Strawberry Hill Brown

It was a beautiful, cold morning and I had cabin fever. Still far from right but improving so took some drugs and headed to Strawberry Hill with the family for a potter around. First time the area had been used for ~20 years and it was always one of NOCs most pleasant areas - extended recently too.

Technically it was pretty sound. Physically it was hard work and was a struggle to get enough oxygen in but I enjoyed it and was good to get out.

Running warm up/down 24:07 [1] 1.11 km (21:45 / km) +5m 21:16 / km
shoes: Inov8 Trailtalon 250

Saturday Jan 6, 2018 #

Note
(sick)

No XC Champs. Considered a little jog but in the end decided against it as still achy, dizzy and head cold.

Tuesday Jan 2, 2018 #

Note
(sick)

Feeling worse then ever.

Monday Jan 1, 2018 #

Event: East Midlands Urban League 2018
 

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