Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Jul 31, 2014:

activity

time

miles

Running - easy

25:29:00

14.91

24.0

Orienteering - hard

3:09:13

S&C

2:10:00

Orienteering - easy

1:45:00

Running - hard

51:50

Orienteering - medium

45:00

Total

34:10:03

14.91

24.0

2:10

0:00

» now

Thursday Jul 31, 2014 #

10 AM

Running - hard intervals 17:00 [3]
shoes: Inov8 X Talon 190 June 2014

In Teesside all day so went to the track at Clairville in the morning. felt tired before i started so it was mainly just trying hard to keep 3:20 pace. tough doing longer intervals on your own but i think i need them - i hope it's just a bad day but maybe im not so fit! 2x 1km at 3:20, 8x 400m in about 78.

C • Claireville 5

Running - easy warm up/down 20:00 [2]
shoes: Inov8 X Talon 190 June 2014

5 PM

Orienteering - hard 22:00 [4]
shoes: Inov8 X Talon 190 June 2014

Went to a local sprint race at the Tees Barage, quite a long course so felt tough in the last bit. first orienteering since woc and it was fine apart from missing the control in the middle of a straight line. nice training, actually a new area for me too. that's it for fast training this week i think! need to recover.

Running - easy warm up/down 20:00 [2]
shoes: Inov8 X Talon 190 June 2014

Wednesday Jul 30, 2014 #

11 AM

Running - easy 1:10:00 [2]
shoes: Inov-8 Road-X 233 April 2014

cinder track and clifftops again, tough headwind all the way home.

5 PM

Running - easy warm up/down 38:00 [2]
shoes: Inov-8 Road-X 233 April 2014

S&C 20:00 [1]

Tuesday Jul 29, 2014 #

11 AM

Running - hard intervals 12:30 [4]
shoes: Inov8 X Talon 190 June 2014

i cant afford to go to the gym again so ventured out to my local track (200m, grass, gently undulating). used the pace thingy on here to make sure i didnt run too fast and made a full session, it told me to run 80s for 400m. 10x that with equal recoveries sounded fine and actually i made 76 and 77s on all the intervals, which was nice (with the reservation that the track was badly measured). tough with an uphill on the last bend but always nice to have a downhill home straight :-)

C • gym 5

Running - easy warm up/down 25:00 [1]
shoes: Inov8 X Talon 190 June 2014

4 PM

Running - easy 47:00 [2]
shoes: Inov8 X Talon 190 June 2014

on the moors

Monday Jul 28, 2014 #

5 PM

Running - easy 1:00:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Easy day today! casual speed round the cliffs

Sunday Jul 27, 2014 #

11 AM

Running - easy 1:10:00 [2]
shoes: Inov8 X Talon 190 June 2014

trip out to somewhere scenic. From Ainthorpe up Danby Rigg and back down Castleton Rigg. Hit some rough terrain in places but managed to avoid missing the right rigg and running off towards oblivion (Westerdale). lovely views and a berry stop too :-)

5 PM

Running - easy warm up/down 30:00 [2]
shoes: Inov-8 Road-X 233 April 2014

S&C 20:00 [1]

Saturday Jul 26, 2014 #

11 AM

Running - hard intervals 15:00 [4]
shoes: Inov-8 Road-X 233 April 2014

about time! short interval training to try and get back into moving quicker. felt really crap to begin with (should have expected that, especially on a treadmill) but much better by the end as legs and brain remembered what it's like.

Running - easy warm up/down 35:00 [1]
shoes: Inov-8 Road-X 233 April 2014

5 PM

Running - easy 43:00 [2]
shoes: Inov-8 Road-X 233 April 2014

recovery

Friday Jul 25, 2014 #

10 AM

Running - easy long 2:05:00 [2] 24.0 km (5:13 / km)
shoes: Inov8 X Talon 190 June 2014

nice day for a long run! Sneaton Corner to Burniston via Lilla Cross, Langdale, Barns Cliff and ... Noddle End. Legs appreciated change of surface. Easy pace.

Thursday Jul 24, 2014 #

11 AM

Running - easy 52:00 [2]
shoes: Inov-8 Road-X 233 April 2014

from home, kept track on watch to make sure i had the right pace (about 4:30 when it's flattish). calves still tight, might need to do some offroad running?

5 PM

Running - easy 43:00 [2]
shoes: Inov-8 Road-X 233 April 2014

calves still tight, otherwise fine

Wednesday Jul 23, 2014 #

11 AM

Running - easy 30:00 [2]
shoes: Inov-8 Road-X 233 April 2014

morning jog

5 PM

S&C 40:00 [1]

no planned fell running, calves too tight still. took the day as recovery instead.

Tuesday Jul 22, 2014 #

11 AM

Running - easy 1:15:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Wanted some intervals but even after lots of rolling, calves too tight for that. easy round clifftops instead, enjoying the sun.

5 PM

Running - easy 37:00 [2]
shoes: Inov-8 Road-X 233 April 2014

evening jog

Monday Jul 21, 2014 #

11 AM

Running - easy 50:00 [2]
shoes: Inov-8 Road-X 233 April 2014

easy day today, roads and cinder track again. i'm a bit light atm (i tried a bit too hard to lose weight before WOC i think) so should be careful. at least it's free and nice food here :-)

5 PM

Running - easy 45:00 [2]
shoes: Inov-8 Road-X 233 April 2014

really tight calves. some drills on the way.

9 PM

S&C 20:00 [1]

Sunday Jul 20, 2014 #

11 AM

Running - easy 1:50:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Longer run. started with some flatter and faster running out to between RHB and Ravenscar on the cinder track, then round the coast on the way home. interrupted by some hostile looking cows, eek.

Saturday Jul 19, 2014 #

10 AM

Running - easy 50:00 [2]
shoes: Inov-8 Road-X 233 April 2014

Yeesss back in business! From home round town. We have no Nighthawk team so i guess i'll be here in Whitby til mid August. but that's not too bad when training mostly just running (atm next goal is Tjejmilen in September).

S&C 20:00 [1]

3 PM

Running - easy 48:00 [2]
shoes: Inov8 X Talon 190 June 2014

mixed tracks and terrain at Maybeck

C • Ah ... 2

Friday Jul 18, 2014 #

Note
(rest day)

last one...

Thursday Jul 17, 2014 #

Note
(rest day)

Wednesday Jul 16, 2014 #

Note
(rest day)

Tuesday Jul 15, 2014 #

Note
(rest day)

Monday Jul 14, 2014 #

Note
(rest day)

Sunday Jul 13, 2014 #

Note
(rest day)

Saturday Jul 12, 2014 #

8 AM

Running - easy 20:00 [2]
shoes: Inov-8 Road-X 233 April 2014

morning jog

2 PM

Orienteering - hard 40:00 [4]
shoes: Inov-8 Oroc 280 May 2014

WOC relay leg three. not a good race by me but a good team result.

Running - easy warm up/down 20:00 [1]
shoes: Inov-8 Oroc 280 May 2014

Friday Jul 11, 2014 #

8 AM

Running - easy 30:00 [2]
shoes: Inov-8 Road-X 233 April 2014

morning jog

12 PM

Orienteering - easy 30:00 [2]
shoes: Inov-8 Oroc 280 May 2014

relay model

Thursday Jul 10, 2014 #

10 AM

Running - easy 1:05:00 [3]
shoes: Inov8 X Talon 190 June 2014

on tracks round the lavarone map. beautiful, definitely the best way of healing. legs good after i couldnt exhaust them yesterday

Wednesday Jul 9, 2014 #

8 AM

Running - easy 20:00 [2]
shoes: Inov-8 Road-X 233 April 2014

morning jog

1 PM

Orienteering - hard race 1:35:00 [4]
shoes: Inov-8 Oroc 280 May 2014

WOC Long, so sad after a v weak race :-(

Running - easy 15:00 [2]
shoes: Inov-8 Oroc 280 May 2014

Tuesday Jul 8, 2014 #

11 AM

Orienteering - easy 40:00 [2]
shoes: Inov-8 Oroc 280 May 2014

Long model, better feeling

Monday Jul 7, 2014 #

8 AM

Running - easy 20:00 [1]
shoes: Inov-8 Road-X 233 April 2014

morning jog round the Lago

6 PM

Orienteering - hard race 14:13 [4]
shoes: Inov-8 Road-X 233 April 2014

Sprint relay, Trento. had a nice set up with some chasing to do and really hardly anything wrong, maybe 10s time loss? a bit disappointed with how my time held up given that but in the circumstances i had i did the best i could. Really good team effort for 6th place. more to come.

Running - easy warm up/down 20:00 [2]
shoes: Inov-8 Road-X 233 April 2014

C • Like! 7

Sunday Jul 6, 2014 #

12 PM

Orienteering - easy 35:00 [2]
shoes: Inov8 X Talon 190 June 2014

from hotel to family's camping area, not going so well

3 PM

Running - easy 18:00 [2]
shoes: Inov-8 Road-X 233 April 2014

jog to sprint model, finally worked out how touchfree SI works

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy

Note
(rest day)

unrestful rest day walking about in Venice

Friday Jul 4, 2014 #

7 AM

S&C 10:00 [1]

10 AM

Orienteering - hard 18:00 [4]
shoes: Inov-8 Road-X 233 April 2014

My one sprint training, model map in Venice and an easy course so i dont make mistakes and feel good :-) No mistakes, felt good (or better than yesterday anyhow)

Running - easy warm up/down 15:00 [1]
shoes: Inov-8 Road-X 233 April 2014

6 PM

Running - easy 30:00 [2]
shoes: Inov-8 Road-X 233 April 2014

evening jog, last double training day for a bit i think?

Thursday Jul 3, 2014 #

11 AM

Running - hard intervals 7:20 [4]
shoes: Inov-8 Road-X 233 April 2014

One final track training at Mestre. not on top form today, really hungry first thing from not eating enough yesterday and energy bad enough in warm up to change session to have some 200s, didn't think i'd be able to get any speed on 400s. in the end times about what they have been in last few weeks, just i'd hoped for a bit better now when the session was so short and training has been going well. oh well. will just have to look after myself better and hope for improvement. 4x400 (74,73,73,71) and 4x200 (34,34,33,33).

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 Road-X 233 April 2014

6 PM

Running - easy 30:00 [1]
shoes: Inov-8 Road-X 233 April 2014

evening jog

Wednesday Jul 2, 2014 #

9 PM

Running - easy 25:00 [1]
(rest day) shoes: Inov-8 Road-X 233 April 2014

better late than never... jog in Mestre with Kris after a lazy day

Tuesday Jul 1, 2014 #

11 AM

Orienteering - medium 45:00 [3]
shoes: Inov-8 Oroc 280 May 2014

Orienteering at Passo Coe. easier on the ups and pushing harder on the downhill parts. Quite good orienteering for most controls. high enough to feel the altitude i think.

5 PM

Running - easy hills 38:00 [3]
shoes: Inov8 X Talon 190 June 2014

getting a bit hill happy now, up the ski run from Serrada. nice but good to return to flat places tomorrow and rest the legs a bit.

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