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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 15, 2012:

activity # timemileskm+m
  Running12 5:32:21 46.06(7:13) 74.13(4:29) 772
  Orienteering2 1:26:16 9.13(9:27) 14.7(5:52) 43939 /42c92%
  Strength and Conditioning1 32:00
  Total12 7:30:37 55.19 88.82 121139 /42c92%
  [1-5]12 7:05:22
averages - sleep:7.2 weight:66.9kg

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MoTuWeThFrSaSu

Sunday Apr 15, 2012 #

9 AM

Running 17:51 intensity: (4 @2) + (6:39 @3) + (10:57 @4) + (11 @5) 4.35 km (4:06 / km) +2m 4:06 / km
ahr:160 max:174 shoes: Nike Air Pegasus+ 28

Run down to the outlet to meet poo boy
10 AM

Running warm up/down 6:09 intensity: (28 @0) + (1:51 @1) + (3:48 @2) + (2 @3) 1.08 km (5:42 / km) +36m 4:53 / km
ahr:134 max:149 shoes: Nike Air Pegasus+ 28

Orienteering race 35:51 intensity: (9:54 @0) + (4 @1) + (14 @2) + (52 @3) + (2:47 @4) + (22:00 @5) ***** 6.36 km (5:38 / km) +149m 5:03 / km
spiked:21/24c slept:8.0 weight:66.5kg shoes: Inov8 O Roc 280

Black Course Middle race at Hugset

Mostly really good. Running the best I have in a long time and most of my navigation was really good and keeping good map contact. Seam my speed has now really started to return.

Did miss at one by 30-35s hitting a spur to the right and wandering into the control. Got into it in the next few before really crancking up the pace and navigating well. HRM chest strap dropped down and decided to dump it when passing near the finish but this put me off and ended up crossing into the wrong block of forest to 12. Worked out what I had done but had lost 1min by that point. Carried on in the same vein after that until 22 when for some reason I charged off without a plan in the direction of the control and then didn't have a clue where I was and took me a little while to relocate.

Orienteering intervals 25:46 intensity: (28 @0) + (1:46 @1) + (12:04 @2) + (3:18 @3) + (6:57 @4) + (1:13 @5) 3.89 km (6:38 / km) +95m 5:55 / km
ahr:145 max:174 shoes: Inov8 O Roc 280

Went back out with Danger and poo boy for some head to head orienteering reps and then a jog WD around the area.

Black - Splits

Saturday Apr 14, 2012 #

5 PM

Running 1:15:37 intensity: (26 @0) + (55 @1) + (27:20 @2) + (46:00 @3) + (56 @4) 17.13 km (4:25 / km) +173m 4:12 / km
ahr:144 max:161 shoes: Nike Air Pegasus+ 28

Friday Apr 13, 2012 #

7 AM

Running 31:51 intensity: (22 @0) + (1 @1) + (20:00 @2) + (10:51 @3) + (37 @4) 6.45 km (4:56 / km) +39m 4:47 / km
ahr:141 max:167 slept:6.5 weight:66.9kg shoes: Nike Air Pegasus+ 28

Elongated run to the station and ITW.

Thursday Apr 12, 2012 #

7 AM

Running 19:38 intensity: (30 @0) + (16 @1) + (8:15 @2) + (10:37 @3) 4.23 km (4:38 / km)
ahr:141 max:150 slept:7.0 weight:66.8kg shoes: Nike Air Pegasus+ 28

ITW
12 PM

Running warm up/down 4:29 intensity: (48 @0) + (23 @1) + (43 @2) + (2:32 @3) + (3 @4) 1.15 km (3:55 / km) +30m 3:27 / km
ahr:137 max:163 shoes: Asics Gel GT-2140

Up to the gym

Strength and Conditioning 32:00 [1]
shoes: Asics Gel GT-2140

Core, glutes, hips, thighs and some plyos

Running warm up/down 4:00 intensity: (41 @0) + (38 @1) + (2:25 @2) + (16 @3) 1.15 km (3:28 / km) +5m 3:24 / km
ahr:130 max:151 shoes: Asics Gel GT-2140

Back down the hill to work
5 PM

Running 10:22 intensity: (33 @0) + (24 @1) + (9:25 @2) 2.16 km (4:48 / km) +174m 3:25 / km
ahr:135 max:145 shoes: Nike Air Pegasus+ 28

HFW

Running warm up/down 8:32 intensity: (25 @0) + (16 @1) + (24 @2) + (6:18 @3) + (1:09 @4) 1.81 km (4:43 / km) +5m 4:39 / km
ahr:149 max:168 shoes: Inov8 Road-X 233

Up to the track for intervals as a WU then a few drills etc.

Running intervals 14:00 [5] 5.17 km (2:43 / km) +2m 2:42 / km
ahr:140 max:170 shoes: Inov8 Road-X 233

12 x 400m with ~1:30 recovery. First lap was too laid back but got into the groove after that. Started to chuck it down after the first 4 with both myself and the track sodden by the end. Times held up despite the track getting a little slippy:

75s; missed split (~68); 70; 70; 71; 68; 69; 70; 70; 71; 70; 71.

Based on my my VDot from my latest race I was targetting 72s but ~70s felt fast but comfortable and could have gone on to do a few more at the same pace. Was frezing cold and soaking wet by the end though and glad it was done.

Running warm up/down 5:07 intensity: (6 @0) + (44 @1) + (3:29 @2) + (48 @3) 1.19 km (4:19 / km)
ahr:138 max:145 shoes: Inov8 Road-X 233

Quick escape from the track and home to get warm and dry. Severe hot aches on my hands once in the shower.

Wednesday Apr 11, 2012 #

7 AM

Running 11:02 [2] 2.3 km (4:48 / km) +26m 4:33 / km
slept:6.5 weight:67.1kg shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running 1:00:19 intensity: (9:31 @0) + (25 @1) + (10:06 @2) + (40:17 @3) 13.46 km (4:29 / km) +240m 4:07 / km
ahr:146 max:157 shoes: Nike Air Pegasus+ 28

HFW then out for a run after having my hair cut. Felt suprisingly good.

Tuesday Apr 10, 2012 #

7 AM

Running 19:03 intensity: (41 @0) + (1:25 @1) + (16:57 @2) 3.91 km (4:53 / km) +1m 4:52 / km
ahr:132 max:143 slept:7.0 weight:67.1kg shoes: Nike Air Pegasus+ 28

ITW. Feeling really achy when I got up but my legs felt comfortable once I got going.
5 PM

Running 21:21 intensity: (22 @0) + (32 @1) + (20:27 @2) 4.6 km (4:38 / km) +39m 4:27 / km
ahr:135 max:155 shoes: Nike Air Pegasus+ 28

Loop back home from the station.

Monday Apr 9, 2012 #

10 AM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 Roclite 319

Orienteering race 24:39 intensity: (14:55 @4) + (9:44 @5) *** 4.45 km (5:32 / km) +195m 4:33 / km
ahr:172 max:178 spiked:18/18c slept:8.0 shoes: Inov8 O Roc 280

JK Tropht Relay @ Newtyle

2nd Leg. Went off in 9th in towards the back of a fair sized pack. Started to make my way through it as I slogged up the hill to the first 2 controls. By 6 I was all alone but pushed on knowing that the top 3 teams had already formed a lead after the first leg. Caught sight of Schorah climbing up to 12 and tried to close the gap from there to the end. Only mistakes was nearly missing 16 on a spur but looked up just as I was passing it so only lost a couple of seconds and having to go around some crap on the way in to 10. Set Poo Boy off just a few seconds down on ShUOC but Kris on fresher legs put in a good run to widen the gap. Glad to finish with a good run anyway.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 O Roc 280

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