Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending May 22, 2016:

activity # timemileskm+m
  Running9 4:11:46 31.47(8:00) 50.65(4:58) 298
  Orienteering2 2:01:04 10.68(11:20) 17.19(7:03) 79419 /26c73%
  Strength and Conditioning1 20:00
  Total10 6:32:50 42.15 67.84 109219 /26c73%
averages - weight:67.6kg

«»
1:43
0:00
» now
MoTuWeThFrSaSu

Sunday May 22, 2016 #

11 AM

Running 13:53 intensity: (4:26 @1) + (2:07 @2) + (4:23 @3) + (2:51 @4) + (6 @5) 2.33 km (5:57 / km) +2m 5:56 / km
ahr:138 max:174

Orienteering race 33:44 intensity: (14 @1) + (14 @2) + (32 @3) + (12:32 @4) + (20:12 @5) 5.58 km (6:03 / km) +198m 5:08 / km
ahr:173 max:180 shoes: VJ Bold

Scottish Relays

Similar to BRC. Off in 5th, back in 4th - unfortunately a DSQ though as Ants punch failed on last control (resisting urge to Emit bash again). Good run technically but physically nothing special, unsuprisingly. Out 30s behind ShUOC which I cut to a few second up the hill to one but lost a few second with poor line to 2. Together 4 to 6, differnt gaffle at 7 then on my own there after. Course made good use of the nice terrain and very enjoyable. Please top put in a technically decent run.

Running 11:53 intensity: (5:54 @1) + (5:59 @2) 2.09 km (5:41 / km) +2m 5:40 / km
ahr:128 max:136

Saturday May 21, 2016 #

Event: Scottish Championships Individual / Relays
 
1 PM

Running warm up/down 16:16 intensity: (1:43 @1) + (4:37 @2) + (5:55 @3) + (4:01 @4) 2.81 km (5:47 / km) +73m 5:07 / km
ahr:144 max:168

Orienteering 1:27:20 intensity: (19 @1) + (6:46 @2) + (25:00 @3) + (54:14 @4) + (1:01 @5) **** 11.61 km (7:31 / km) +596m 5:59 / km
ahr:160 max:175 spiked:19/26c shoes: VJ Bold

Scottish Champs Long at Balmoral Estate

Plan was also to use this as training with a max time of ~90min at no more than tempo pace. I did get carried away a couple of times but did keep it pretty steady mostly. Technique was variable. Small error at one just S of bearing (30s), Struggled to spot distinctive tree to 3 so off line (30s), parallel error to 6 (2mins), went to wrong boulder to 7 (50s), far to high to 10 climbing to 20m too high up slope (2min), snaked to 14 (20s), too low to 16 and had to climb back up (45s), not 100% sure of position to 19 and just to low and had to relocate (1min)

Started out to 21 and realised I was starting to tire, noticed I had been out 70+ mins and there was a good cut off from 24. Course didn't look much fun after that point anyway so was easy decision. Lost motivation at this point and pace dropped to a plod and occasional walk.

Enjoyed what I completed though, particularly up to 15.

Friday May 20, 2016 #

7 AM

Running 30:45 intensity: (3:37 @1) + (25:56 @2) + (1:12 @3) 6.13 km (5:01 / km) +30m 4:54 / km
ahr:135 max:144 shoes: Puma Faas 300 V3

Picking the car up from the station.

Thursday May 19, 2016 #

1 PM

Running 46:03 intensity: (3:01 @1) + (35:46 @2) + (7:16 @3) 9.58 km (4:49 / km) +38m 4:43 / km
ahr:138 max:153 shoes: New Balance Fresh Foam Zante

Lunch time BTS Nottingham.

Wednesday May 18, 2016 #

Note
weight:67.6kg (rest day)

Back a bit sore after intervals last night. Had a good roll/stretch this morning and will do more tonight. Otherwise rest time.

Tuesday May 17, 2016 #

7 AM

Running 22:31 intensity: (3:10 @1) + (3:44 @2) + (15:03 @3) + (34 @4) 5.05 km (4:28 / km) +35m 4:19 / km
ahr:143 max:160 weight:67.7kg shoes: Adidas Adizero Adios Boost (3)

ITW - Another beautiful but fresh morning.
5 PM

Running warm up/down 22:14 intensity: (3:12 @1) + (13:10 @2) + (5:52 @3) 4.51 km (4:56 / km) +26m 4:47 / km
ahr:136 max:153 shoes: Adidas Adizero Adios Boost (3)

6 PM

Running intervals 19:20 intensity: (3:57 @1) + (1:32 @2) + (2:28 @3) + (10:50 @4) + (33 @5) 3.95 km (4:53 / km) +2m 4:53 / km
ahr:152 max:174 shoes: Adidas Adizero Adios Boost (3)

Bit of a test at the track to see how my body responded. Did 4 x 1km at T (~3:18-20) with 2 mins recovery. Very comfortable pace but not much more in the tank. Back was feeling the impact and felt four was enough for now. Will avoid the track for a couple of weeks I think while my body gets stronger.

Running warm up/down 18:31 intensity: (1:14 @1) + (16:34 @2) + (43 @3) 3.84 km (4:50 / km)
ahr:135 max:146 shoes: Adidas Adizero Adios Boost (3)

Monday May 16, 2016 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 24:02 intensity: (2:02 @1) + (13:36 @2) + (8:24 @3) 4.99 km (4:49 / km) +41m 4:37 / km
ahr:140 max:154

5 PM

Running 26:18 intensity: (3:34 @1) + (19:27 @2) + (3:17 @3) 5.36 km (4:54 / km) +49m 4:41 / km
ahr:136 max:149 shoes: New Balance Fresh Foam Zante

HFW - Starving.

« Earlier | Later »