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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 30 days ending Apr 30, 2013:

activity # timemileskm+mload
  Running (road)19 12:01:40 79.24(9:06) 127.52(5:40) 1140172.3
  Running (off-road)3 5:52:29 30.71(11:29) 49.43(7:08) 1833115.9
  Orienteering4 2:43:42 14.87(11:01) 23.93(6:50) 77787 /91c95%65.1
  Strength4 2:10:2012.0
  Cycling1 1:21:310.4
  O-training2 1:04:10 5.79(11:05) 9.32(6:53) 6920.8
  Total23 25:13:52 130.61 210.2 381987 /91c95%386.4
  [1-5]23 22:05:49

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Tuesday Apr 30, 2013 #

6 PM

Running (road) warm up/down 11:18 intensity: (7:30 @0) + (2 @1) + (34 @2) + (1:44 @3) + (1:28 @4) 2.21 km (5:07 / km) +7m 5:03 / km
ahr:119 max:205 shoes: Asics Gel 1170

Warm up over to DVC and then back past the pavilion.

Running (road) intervals 13:38 intensity: (1:22 @0) + (1:19 @1) + (6:26 @2) + (4:31 @3) 2.49 km (5:29 / km) +3m 5:27 / km
ahr:148 max:169 shoes: Asics Gel 1170

5x220m. Just a random distance that someone decided on. Wind at our backs and long recovery. Nice easy leg moving session. Only did half of what everyone else was doing.

Running (road) warm up/down 12:06 intensity: (16 @1) + (11:16 @2) + (34 @3) 2.28 km (5:18 / km) +19m 5:06 / km
ahr:146 max:158 shoes: Asics Gel 1170

Jog home around the Meadows.

Monday Apr 29, 2013 #

6 PM

Running (road) (Recovery) 39:47 intensity: (3:50 @0) + (15:09 @1) + (18:13 @2) + (2:35 @3) 7.57 km (5:15 / km) +60m 5:03 / km
ahr:140 max:159 shoes: Asics Gel 1170

Easy run down to Roseburn path and then along the Leith Walk. Nice path there (though some of what I ran is "closed"). Back up Lothian Road. It was all downhill at the start and all uphill at the end.

Sunday Apr 28, 2013 #

11 AM

Running (road) warm up/down 22:21 intensity: (13:07 @0) + (4:15 @1) + (4:59 @2) 2.45 km (9:08 / km) +195m 6:32 / km
ahr:127 max:151 shoes: VJ Integrators

To the start of SOL 3. Some walking and jogging, legs feeling a bit better today. Met Oleg coming back and he advised me to walk the rest of the way since it would be tough.

Orienteering race 1:26:27 intensity: (18 @0) + (6 @1) + (2:28 @2) + (1:04:32 @3) + (19:03 @4) 11.22 km (7:42 / km) +566m 6:09 / km
ahr:165 max:175 spiked:30/32c shoes: VJ Integrators

SOL 3 in Linn of Tummel and Clunie.
An area that hasn't been used for 10 years since the bracken is too rough. The 9.8k 570m course distance looked ominous too.
Started off easy as I thought it could end up a bit of an epic
1 was uphill in heather. Got it cleanly.
2 around to this to save the legs
3-4 opened up the throttle as it was downhill.
5 little high in the circle ~10s lost from not reading the map
6 decided to stay low as up was a long way around. We'll see what the splits says later!
7-9 was easy enough. The open mountain was heathery and tough going.
10 into the forest which it turns out was beautiful! nice running, but steep. Just watched my height.
11 ...
12 slightly high again, bit more though ~15s
13 went right to ensure I would see it
14-15 easy
16 here my legs started to hurt. My line was completely due to runnability. Kept moving though up the hill.
17 more pain, saw Regina when i was contouring and gave her a wave as she was going straight up the hill.
18-20 was just nice oing
21 careful under the boulders
22 whee
23 wheeeeeee
24 -25 were fine
26 was a bit firther along than i had expected but no lost time
27 I left 26 quite high for some reason but it probably wasn't bas as my legs wouldn't have liked any more climb
28 got to run along a path!
29-finish just trying to suffer my way to the end.

Pretty happy with the Result. Just do that again next weekend and we'll be set.
Map

Running (road) warm up/down 10:27 intensity: (3:55 @0) + (3:57 @1) + (2:35 @2) 1.63 km (6:26 / km) +15m 6:09 / km
ahr:134 max:150 shoes: VJ Integrators

jog back to the assembly, helped carry some pre-o controls.

Saturday Apr 27, 2013 #

1 PM

Running (road) warm up/down 5:03 intensity: (2:54 @0) + (1:59 @1) + (10 @2) 0.92 km (5:30 / km) +4m 5:23 / km
ahr:123 max:147 shoes: Salomon speed cross 2

Orienteering race 28:26 intensity: (30 @0) + (22 @1) + (3:04 @2) + (14:24 @3) + (10:06 @4) 5.01 km (5:40 / km) +101m 5:09 / km
ahr:164 max:177 spiked:12/12c shoes: Salomon speed cross 2

ELO event in Vogrie park. Legs just didn't seem to want to go very fast, or do uphills. Nice enough little parky place, better than just a run.

Running (road) warm up/down 11:32 intensity: (2:28 @0) + (6:14 @1) + (2:50 @2) 1.8 km (6:25 / km) +34m 5:52 / km
ahr:135 max:153 shoes: Salomon speed cross 2

Tuesday Apr 23, 2013 #

6 PM

Running (road) warm up/down 15:10 intensity: (1:28 @0) + (2:26 @1) + (6:38 @2) + (2:10 @3) + (1:21 @4) + (1:07 @5) 2.63 km (5:46 / km) +11m 5:39 / km
ahr:143 max:192 shoes: Asics Gel 1170

Warm up to DVC and around. Includes some strides and such

Running (road) intervals 25:11 intensity: (12 @0) + (23 @1) + (2:10 @2) + (5:31 @3) + (16:31 @4) + (24 @5) 5.02 km (5:01 / km) +29m 4:53 / km
ahr:166 max:179 shoes: Asics Gel 1170

6x 800m 60s rest.
Thsi hurt, a lot. The first 3 were alright, the 4th was really tough as the wind was picking up and I thought half way round it I might leave it there. Somehow motivated myself to do the 5th, and then I had to do the 6th. Was repping with 2 good marathon runners, one has done 2:26 (2 days ago in london) and one 2:28 (20 years ago)...
3:07
3:04
3:11
3:11
3:19
3:20

Running (road) warm up/down 9:46 intensity: (2 @0) + (27 @1) + (3:49 @2) + (5:28 @3) 1.68 km (5:49 / km) +35m 5:16 / km
ahr:148 max:159 shoes: Asics Gel 1170

A slow painful run home

Monday Apr 22, 2013 #

12 PM

Cycling (Road) 39:49 [0]
ahr:94 max:117 shoes: Basso

Cycled out to Heriot Watt with Gina to recce her route to work. It was very windy, but a nice cycle along the canal.

Running (road) (Recovery) 30:06 intensity: (5:49 @0) + (16:01 @1) + (8:16 @2) 5.35 km (5:38 / km) +50m 5:23 / km
ahr:129 max:156 shoes: Asics Gel 1170

Did a lap around the outer edge of HW while I was there. Felt pretty rough really, but a nice run, if a bit slow!

Cycling 20:03 [0]
ahr:87 max:120 shoes: Basso

Cycling home. Wind at our backs, much easier, also a more leisurley pace.

Strength 11:41 intensity: (10:02 @0) + (1:39 @1)
ahr:107 max:125 shoes: Asics Gel 1170

We stopped at an outdoor strength thingy and did some strength for fun. Just informal, mostly arms, but also legs presses and ab stuff.

Cycling 21:39 intensity: (18:37 @0) + (2:10 @1) + (52 @2)
ahr:93 max:142 shoes: Basso

The rest of the way home, went a little harder on the hill at the end.

Sunday Apr 21, 2013 #

1 PM

Running (off-road) 1:55:04 intensity: (38 @0) + (5:19 @1) + (40:22 @2) + (56:27 @3) + (12:18 @4) 16.77 km (6:52 / km) +630m 5:47 / km
ahr:151 max:171 shoes: Salomon speed cross 2

Long run in the Pentlands.
Started at Nine Mile Burn for a change and from there went up Scald Law, via West and East Kip (which are steep). Then went up South Black hill followed by over to Hare Hill. This was a tough, off path bit, in some nicely deep heather. Came back to the original ridge then and back over Green Law, Spittal Hill and Patie's hill. Fun run, motivation was low on Hare hill but I picked it back up after and enjoyed the rest, even if it was a little windy and rainy at times

Saturday Apr 20, 2013 #

2 PM

Running (road) warm up/down 5:52 intensity: (2:58 @0) + (2:54 @1) 0.85 km (6:54 / km) +2m 6:50 / km
ahr:117 max:133 shoes: Salomon speed cross 2

Short warm up with Gina

O-training 29:52 intensity: (1:28 @1) + (2:01 @2) + (3:40 @3) + (22:40 @4) + (3 @5) 5.61 km (5:19 / km) +41m 5:08 / km
ahr:165 max:178 shoes: Salomon speed cross 2

Local ESOC event in Mary Erskine School and Ravelstone Woods. 1:3500 map, meant everything came really really fast.
Went at it quite hard, and still managed to be quite clean, though it wasn't massively hard. It was a nice mix of forest, some controls in buidlings and a park. Had one dodgy route where I had to hop some 'crossable' fences which was nearly the end of me. Fun though. At the end I rested for 2 mins and then did another 5 mins hard.

Running (road) warm up/down 10:49 intensity: (1:32 @0) + (3:25 @1) + (4:45 @2) + (1:07 @3) 1.72 km (6:17 / km) +10m 6:06 / km
ahr:134 max:151 shoes: Salomon speed cross 2

Bit of a warm down

Friday Apr 19, 2013 #

6 PM

Running (road) 44:38 intensity: (1:01 @0) + (3:01 @1) + (23:52 @2) + (16:44 @3) 8.19 km (5:27 / km) +106m 5:07 / km
ahr:145 max:162 shoes: Asics Gel 1170

Thursday Apr 18, 2013 #

5 PM

Running (road) warm up/down 4:26 intensity: (4:10 @0) + (16 @1) 0.66 km (6:43 / km)
ahr:112 max:121 shoes: VJ Integrators

Short jog with Gina an Alison

Orienteering race 19:34 intensity: (20 @0) + (20 @1) + (4:59 @2) + (6:06 @3) + (7:49 @4) 3.78 km (5:11 / km) +15m 5:05 / km
ahr:157 max:173 spiked:29/30c shoes: VJ Integrators

Tayside Orienteers local event in Lendrick Muir. Decided to drive up cause I like orienteering. It was a 45 min score in a kinda parkland with some woods. Not too bad really (it was like a scout school or something and would have been absolutely fantastic for that!)
Took it like a tempo, first 5 min easy, then 10 relatively hard, easy for one control and then hard to the end, to try and practice orienteering when tired.

Running (road) warm up/down 11:31 intensity: (51 @0) + (8:39 @1) + (2:01 @2) 1.68 km (6:51 / km) +13m 6:37 / km
ahr:128 max:140 shoes: VJ Integrators

Lap around with Alison after. Looked at the fun MTB routes and the playground and so on.

Wednesday Apr 17, 2013 #

6 PM

Running (road) warm up/down 11:44 intensity: (2:55 @0) + (6:44 @1) + (1:39 @2) + (26 @3) 1.98 km (5:56 / km)
ahr:125 max:151 shoes: VJ Integrators

Warm up around the lake in Stirling University

Orienteering race 29:15 intensity: (8 @0) + (14 @1) + (50 @2) + (6:28 @3) + (21:10 @4) + (25 @5) 3.91 km (7:29 / km) +96m 6:40 / km
ahr:166 max:182 spiked:16/17c shoes: VJ Integrators

FVO WEE series in Hermitage Woods.
A very steep woods, at least for number 1, which was hugely painful. Had been intending to just cruise, but after the first leg I was sore so I decided to keep hurting. Didn't push majorly hard, but tried to keep a nice speed. Caught Alison at the end and had to make sure she didn't finish before me!

Running (road) warm up/down 15:01 intensity: (31 @0) + (5:07 @1) + (8:46 @2) + (37 @3) 2.45 km (6:08 / km) +11m 6:00 / km
ahr:134 max:160 shoes: VJ Integrators

More comprehensive lap of the lake with Alison to cool down

Tuesday Apr 16, 2013 #

6 PM

Running (road) 15:11 intensity: (1:24 @0) + (7:13 @1) + (1:46 @2) + (2:51 @3) + (1:47 @4) + (10 @5) 2.73 km (5:34 / km) +9m 5:28 / km
ahr:140 max:179 shoes: Asics Gel 1170

Warm up to DVC and then around

Running (road) intervals 26:55 intensity: (7 @1) + (3:28 @2) + (6:01 @3) + (13:27 @4) + (3:52 @5) 5.0 km (5:23 / km) +11m 5:20 / km
ahr:165 max:182 shoes: Asics Gel 1170

8x 600m 60s rest.
Very very windy out today. The back straight was directly into and it was really tough. A decent sized group out made it a bit easier but was tired by the end, especially noticed the arms. Pretty happy with the consistecy anyway...
2:13
2:15
2:16
2:16
2:14
2:14
2:14
2:14

Running (road) warm up/down 8:53 intensity: (39 @1) + (7:06 @2) + (1:08 @3) 1.39 km (6:23 / km) +26m 5:51 / km
ahr:142 max:153 shoes: Asics Gel 1170

Warm down home with Gina

Strength (Core) 23:23 [1]
ahr:94 max:121

Half the usual

Sunday Apr 14, 2013 #

2 PM

Running (off-road) 1:53:47 intensity: (2:54 @0) + (9:43 @1) + (39:10 @2) + (37:32 @3) + (24:28 @4) 16.51 km (6:54 / km) +488m 6:00 / km
ahr:151 max:175 shoes: Salomon speed cross 2

Long run in the Pentlands.
It was more than a bit windy. Also wasn't feeling the best running. Nice enough though, a real challenge running into the wind.

Friday Apr 12, 2013 #

11 AM

Running (road) 11:41 intensity: (2:24 @0) + (8:50 @1) + (27 @2) 2.1 km (5:34 / km) +7m 5:28 / km
ahr:125 max:135 shoes: Asics Gel 1170

Warm up with Gina over to the Tennis courts

Running (road) intervals 28:01 intensity: (2:30 @1) + (3:42 @2) + (3:08 @3) + (17:43 @4) + (58 @5) 5.47 km (5:07 / km) +3m 5:07 / km
ahr:162 max:179 shoes: Asics Gel 1170

4x5min 2mins rest
Felt hard this week too. Really windy when going East too. Kept it consistent enough though and felt mostly pretty good, except for into the wind on the last one.Times are paces for intervals.
4:01, 4:03, 3:58, 4:08

Running (road) warm up/down 7:15 intensity: (25 @1) + (4:23 @2) + (2:27 @3) 1.15 km (6:18 / km) +15m 5:55 / km
ahr:146 max:158 shoes: Asics Gel 1170

Easy jog home with Gina

Thursday Apr 11, 2013 #

1 PM

Running (road) warm up/down 13:44 intensity: (8:40 @0) + (4:44 @1) + (20 @2) 1.57 km (8:45 / km) +1m 8:44 / km
ahr:112 max:137 shoes: VJ

Went out to Gullane to do a small bit of oing with Gina.
Warm up along the beach

O-training 34:18 intensity: (12:55 @0) + (8:34 @1) + (3:35 @2) + (5:29 @3) + (3:45 @4) 3.71 km (9:15 / km) +27m 8:55 / km
ahr:131 max:176 shoes: VJ Integrators

Shadowing Gina, and then did 8 mins hard at the end. Was a nice day out!

Wednesday Apr 10, 2013 #

5 PM

Running (road) 1:00:33 intensity: (54 @0) + (10:04 @1) + (28:55 @2) + (18:16 @3) + (2:24 @4) 9.73 km (6:13 / km) +161m 5:45 / km
ahr:144 max:166 shoes: Salomon speed cross 2

Nice run around Blackford and Braids with Shea. Easy out.

Tuesday Apr 9, 2013 #

5 PM

Running (road) warm up/down 15:52 intensity: (3:19 @0) + (5:32 @1) + (4:53 @2) + (1:53 @3) + (15 @4) 2.85 km (5:34 / km)
ahr:132 max:169 shoes: Asics Gel 1170

Warm up over to DVC and then around. Small turnout today.

Running (road) intervals 36:03 intensity: (2:15 @0) + (4:41 @1) + (5:20 @2) + (6:35 @3) + (17:12 @4) 5.92 km (6:05 / km) +24m 5:58 / km
ahr:154 max:177 shoes: Asics Gel 1170

12x 400m 90s recovery.
Felt pretty bad at first, just like I had no form or speed. There was a pretty strong on the back straight too! Then as the session went on I started to feel better and better! Even managed to get a bit faster.
91, 92, 89, 88, 89, 89, 89, 89, 88, 87, 86

Running (road) warm up/down 8:43 intensity: (1 @0) + (3 @1) + (4 @2) + (7:27 @3) + (1:08 @4) 1.63 km (5:21 / km) +36m 4:49 / km
ahr:160 max:164 shoes: Asics Gel 1170

Easy jog home. Calves are tight

Monday Apr 8, 2013 #

4 PM

Running (road) (Recovery) 48:23 intensity: (1:41 @0) + (25:25 @1) + (20:59 @2) + (18 @3) 9.01 km (5:22 / km) +71m 5:10 / km
ahr:133 max:149 shoes: Asics Gel 1170

Ran over to Craiglockhart and around there a bit. Then came home. Nice little hill. Calves were a bit tight

Strength (Core) 47:16 [1]
ahr:91 max:122

Stregnth, usual session but Alison was here with us today.

Sunday Apr 7, 2013 #

1 PM

Running (off-road) 2:03:38 intensity: (2:26 @0) + (1:50 @1) + (34:17 @2) + (32:59 @3) + (52:06 @4) 16.15 km (7:39 / km) +715m 6:16 / km
ahr:156 max:172 shoes: Salomon speed cross 2

Nice long run in the Pentlands. Flotterstone -> Turnhouse Hill -> Carnethy Hill -> Scald Law -> South Black Hill -> Black Hill -> Flotterstone
Bit snowy here and there which made the uphills particularly tough. Felt good the whoel way really.
My map didn't detail the fields and I ended up in one near the end and had to hop some fences without the farmer seeing me.

Saturday Apr 6, 2013 #

2 PM

Running (road) warm up/down 15:07 intensity: (43 @0) + (1:35 @1) + (12:31 @2) + (18 @3) 2.94 km (5:09 / km) +6m 5:05 / km
ahr:138 max:151

Warm up. Around Bruntsfiled and most of a lap of the Meadows

Running (road) intervals 27:59 intensity: (2:49 @1) + (2:58 @2) + (2:40 @3) + (17:10 @4) + (2:22 @5) 5.53 km (5:04 / km) +4m 5:03 / km
ahr:163 max:180 shoes: Asics Gel 1170

4x5min 2mins rest on The Meadows.
Kept the pace mostly similar throughout, there was more wind on the 1st and 3rd and they felt harder but not much difference.

Running (road) warm up/down 10:30 intensity: (17 @1) + (1:09 @2) + (9:04 @3) 1.83 km (5:44 / km) +25m 5:23 / km
ahr:153 max:160 shoes: Asics Gel 1170

warm down home. That hill gets me every time.

Friday Apr 5, 2013 #

Strength 48:00 [1]

standard strength program

Note

Tired today, went to bed late.
On the plus side, coursework is all done!

Thursday Apr 4, 2013 #

5 PM

Running (road) tempo 47:28 intensity: (47 @0) + (1:33 @1) + (13:14 @2) + (20:10 @3) + (11:44 @4) 9.18 km (5:10 / km) +113m 4:52 / km
ahr:155 max:177 shoes: Asics Gel 1170

Tempo run on Arthur's Seat. In mins:
10 warm up
5 zone 3
5 easy
10 zone 4
then home, about 15.

Went down the middle valley and then around the back, up the road.
The zone 4 was all up the road and thus tough.
Nice run though in the lovely sun

Tuesday Apr 2, 2013 #

4 PM

Running (road) (Recovery) 28:56 intensity: (40 @0) + (6:58 @1) + (16:11 @2) + (5:03 @3) + (4 @4) 5.95 km (4:52 / km) +28m 4:45 / km
ahr:140 max:163 shoes: Asics Gel 1170

Took a study break and went for a run in the relative warmth.
Felt great! Really nice run and got way more productive when I got home!

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