Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: harley

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles	km	+m
	Bike	2	8:45:00	68.35	110.0
	Run	7	8:40:51	5.53	8.9	220
	Strength&Conditioning	5	6:00:00
	Walk	1	2:00:00
	Flexibility/Mobility	1	1:00:00
	HIT	2	10:00
	Total	17	26:35:51	73.88	118.9	220
averages - sleep:4.9 weight:71.5kg

6:00

0:00

» now

Monday Apr 30, 2012 #

Strength&Conditioning 1:00:00 [3]

free weights - lots of leg work, minisquats, dips, stairclimbing, etc

Sunday Apr 29, 2012 #

Run warm up/down 15:00 [3]

Run race 1:10:00 [3]
shoes: RocLite315-2

BOKTROT - Black - New Beechenhurst
well I was fairly unprepared for this but given decent weather I could have got round ok
Today was appaling weather - cold high winds and heavy rain. 4 layers on top was fine but my feet froze and my legs got cold and started to cramp after 50mins. Couldnt run fast enough to keep warm as I would never have made it around and it was well slippy underfoot esp on the steep ascents/descents, lots of brashings too. Best policy was to retire otherwise I would have got myself poorly.

Thursday Apr 26, 2012 #

Note
(sick)

feeling a bit (lot) better today

Wednesday Apr 25, 2012 #

Note
(sick)

Bleaurghhhhhh....
streaming all night, still went to work but felt deadfull - apparently looked it too

Tuesday Apr 24, 2012 #

Strength&Conditioning 1:00:00 [2]
slept:4.5

2nd really bad nite in succession.
Did some hard manual work on the estate

Monday Apr 23, 2012 #

Strength&Conditioning (yoga) 1:30:00 [2]

oooooommmmm

Flexibility/Mobility 1:00:00 [1]

body mechanic

Sunday Apr 22, 2012 #

Run warm up/down 15:00 [2]
slept:6.0 shoes: Roclite315-3 red

Run race 1:07:31 [3] 6.9 km (9:47 / km) +220m 8:26 / km
(injured) shoes: Roclite315-3 red

Bentley - Blue
Legs really stiff and sore after yesterdays bike ride (poor prep!) so went slowly. However R.calf still not happy so I walked most hills and took it really easy on track descents.
Even so still made errors.
1. didnt see 1st ditch on the map so looked for control which was in the 2nd ditch, RP caught me for 1 min.
3. went on path looking for pond as attack point but it was dry so I couldnt figure the contours and ran down the wrong feature then did a 180 out of the control!
7. invented an extra big reentrant on the map and went too far W trying to avoid it - but the one on the ground I was avoiding was my control site!
10. Looking for veg bdy at the end of a long run - invented one without my control in it.

Saturday Apr 21, 2012 #

Bike 2:45:00 [4]
slept:5.0 weight:71.6kg shoes: Dawes 62 fixed CX

rode pretty hard into gas st and then the worcs&stratford canals, cole valley then grand union back to gas st, a quick oint in the rain then gard back to handsworth
quite a bit of mud so the tyres were squirming a bit and so i was feeling decidedly jaded by the time I had the pint

Tuesday Apr 17, 2012 #

Run warm up/down 20:00 [3]
shoes: RocLite315-2

Run hills 15:00 [5]
(injured) shoes: RocLite315-2

3x long gentle hill with jog back down shortcut to start
2.37, 2.3,. 2.25

right calf aching again so cut short planned extra reps

Monday Apr 16, 2012 #

Strength&Conditioning (yoga) 1:30:00 [2]
slept:7.0

not safe to drive after this session

Sunday Apr 15, 2012 #

Note
slept:7.0

Saturday Apr 14, 2012 #

Bike 6:00:00 [3] 110.0 km (3:16 / km)
slept:5.0 shoes: Bianchi

Prank phonecall at 3.30am disrupted my sleep.
Did the Essex Bridge 110km Audax.
It was cold and a constantly rolling course.
I couldnt get a sensible group going for the first 45k into a stiff northerly headwind so I did most of it without shelter (one toerag wheelsucked me for 15k and never offered to come around!).
Consequently I blew up about half way (lack of cycling telling) and the last 20k were a nightmare as both inner thighs started cramping.
The 2nd half was on my own too.
Had to stop the car on the motorway on the way home coz they both went into spasm - mega painful!

Friday Apr 13, 2012 #

Note
slept:6.5

another decentish nights sleep - calf is feeling much better

Thursday Apr 12, 2012 #

HIT 5:00 [5]
slept:6.5

still got a dodgy calf - doing lots of study catch up.

Wednesday Apr 11, 2012 #

Note
slept:7.0

Kalms induced sleep - first decent night for 2 weeks.
Right soleus/claf rather stiff again today

Tuesday Apr 10, 2012 #

Note
slept:2.0 (injured)

drove home today calf got sorer as the day progressed

Monday Apr 9, 2012 #

Run warm up/down 20:00 [2]
slept:4.0 shoes: Roclite315-3 red

to/from assembly etc

Run race 52:55 [3]
shoes: Roclite315-3 red

JK day 4 Newtyle relays - leg 3 m165+
got really cold before my run so feet wouldnt start working until c9. Pretty accurate but apart from feet it was hilly and loose and much heather on top so I couldnt really run. Besides which my poor sleep over the last 10 days has left me really jaded!

Sunday Apr 8, 2012 #

Run warm up/down 30:00 [3]
slept:3.0 shoes: RocLite315-2

JK day 3 Craig a Barns

run/climb to start etc

Run race 1:18:22 [3]
shoes: RocLite315-2

JK day 3 Craig a Barns
GROT - UNRUNNABLE!!!!!
stayed in contact with map 2 big errors - c8 got stuck in marsh quite close to ctrl and got disorientated - c10 ctrl hidden under a bush low down on knobbly spur :-(

Saturday Apr 7, 2012 #

Run 1:30:00 [3]
slept:5.0 shoes: RocLite315-2

abandoned run at Dunalastair JK day 2 coz I found an unconcious woman on the course (between my 2-3) had to run aback to start and stay there for 1 hr whilst rescue was whipped up.
long run to start, course and long run back

Friday Apr 6, 2012 #

Run warm up/down 30:00 [2]
shoes: asics

Run race 17:03 [4] 2.0 km (8:32 / km)
slept:2.0 shoes: asics

JK Livingston sprint
dsq as didnt se the kite for no. 13 even though i had been past the control site 3 times so assumed it was stolen - must have been someone standing in front of it!