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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daneo

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Running27 24:10:47 193.69 311.72 100
  Orienteering6 3:36:23 25.49(8:29) 41.02(5:17) 20031c
  Gym4 3:00:00
  Total27 30:47:10 219.18 352.74 30031c

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Wednesday Sep 30, 2015 #

Running 1:58:03 [3] 23.38 km (5:03 / km)
shoes: Nike Lunarlon

Norwegian style long run with Matt, the two Jacks, Nathan, Adam, Will. Run up to Endcliffe park café then headed up to the top of Porter. From there we cut across to Lady Cannings before doing a terrain loop in the heather on Houndkirk Moor which was really physical. Then headed back past Lady Cannings again and through Ringinglow to Porter, back down to the park. Decided I'd walk home as I was pretty knackered but it was taking too long so I decided to run the last mile.

Tuesday Sep 29, 2015 #

Running 30:00 [4] 9.47 km (3:10 / km)
shoes: Nike Lunarlon

Hallamshire Harriers session on Endcliffe Park

5x 5min
5x 1min

Quads felt tired.

Running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Lunarlon

Warm up and Warm down along Eccy road.

Monday Sep 28, 2015 #

Running 1:05:00 [3] 14.43 km (4:30 / km)
shoes: Nike Lunarlon

Run with Potter on Porter, trying to salvage the alcoholics career. Ran up eccy to get there and back via sharrow.

Running 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Lunarlon

Up to joes to pick up some shrooms.
C • The truth 2

Sunday Sep 27, 2015 #

Orienteering 54:00 [3] 9.0 km (6:00 / km) +200m 5:24 / km
shoes: VJ Bold 4

Bad start but got into it later on.

Running 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Bold 4

Warm up and warm down.

Saturday Sep 26, 2015 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Lunarlon

Jog to sprintervals with woodley

Orienteering 20:00 [3] *** 5.0 km (4:00 / km)
31c shoes: Nike Lunarlon

3 chasing start sprintervals and 2 head to heads with joe, great training. Very tricky and places made harder by the quality of the print and artificial barriers.

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Lunarlon

Jog home

Friday Sep 25, 2015 #

Running 1:00:45 [3] 12.16 mi (5:00 / mi)
shoes: Nike Lunarlon

To endcliffe via sharrow then up porter to forge dam with Ben, Nath and Wooders before then returning down eccy road.

Thursday Sep 24, 2015 #

Note
(rest day)

No training today because of bad blisters, I'll go for a long one tomorrow.

Wednesday Sep 23, 2015 #

Running 1:03:06 [3] 13.5 km (4:40 / km) +100m 4:30 / km
shoes: Nike Lunarlon

Little loop round Hillsborough with OL Tech and Woodley

Tuesday Sep 22, 2015 #

Running 28:00 [4] 9.2 km (3:03 / km)
shoes: Nike Lunarlon

First session with Hallamshire Harriers.

We did a pyramid session on the field and part of the road.

2,3,4,5,5,4,3,2 mins all with 75 secs recovery.

Led the group but most of them have just come back from rest periods and were not training hard.

Running 35:15 [2] 6.11 km (5:46 / km)
shoes: Nike Lunarlon

Warm up from the flat to endcliffe via eccy road then back via sharrow vale road.

Monday Sep 21, 2015 #

Running 1:30:23 [3] 18.48 km (4:53 / km)
shoes: Nike Lunarlon

Met Olly at Endcliffe park after messing up my route though Sharrow to get there. Then headed up Porter cutted through Redmires and came home via Rivelin. Had to run back to mine after as well.

Sunday Sep 20, 2015 #

Running 1:13:18 [3] 16.89 km (4:20 / km)
shoes: Nike Lunarlon

First miles put down with OJ Williams.

Running 24:00 [3] 4.0 mi (6:00 / mi)
shoes: Nike Lunarlon

Oj Williams and back

Saturday Sep 19, 2015 #

Running 1:00:00 [3]

Gym 40:00 [3]

Thursday Sep 17, 2015 #

Running 20:00 [4] 6.7 km (2:59 / km)
shoes: Nike Lunarlon

4 mins
3 mins
2 mins
2 X 90secs
5 X 60secs
6 X 30secs

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Pegasus 30

Warm up and warm down

Wednesday Sep 16, 2015 #

Gym 40:00 [3]
shoes: Nike Pegasus 30

Weights and part of Maria's session

Running 36:11 [3] 10.0 km (3:37 / km)
shoes: Nike Lunarlon

Last AFD summer run before uni

Tuesday Sep 15, 2015 #

Running 23:01 [4] 8.0 km (2:53 / km)
shoes: Nike Lunarlon

3x 2km road reps
10x200

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Pegasus 30

Warm up warm downs

Monday Sep 14, 2015 #

Running 1:15:00 [3] 14.0 km (5:21 / km)
shoes: Nike Pegasus 30

Gym 40:00 [3]
shoes: Nike Pegasus 30

Sunday Sep 13, 2015 #

Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Nike Pegasus 30

Gym 1:00:00 [3]

Saturday Sep 12, 2015 #

Orienteering 55:23 [3] 12.0 km (4:37 / km)
shoes: Inov F-Lite 195

London City Race

Running 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov F-Lite 195

Warm up warm down and drills.

Course 1 - ME - Splits

Friday Sep 11, 2015 #

Orienteering 24:42 [3] 3.02 km (8:11 / km)
shoes: Inov F-Lite 195

Night Sprint at Imperial College.

Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov F-Lite 195

Warm up, warm down and drills.

Course 1 - Splits

Thursday Sep 10, 2015 #

Running intervals 24:00 [3] 6.75 km (3:33 / km)
shoes: Nike Lunarlon

6 min
6x 75secs
6 min
6x 45secs

Felt pretty dead today which is understandable.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Pegasus 30

Warm up and warm down.

Wednesday Sep 9, 2015 #

Running race 8:34 [5] 3.0 km (2:51 / km)
shoes: Nike Matumbo 2

12 second PB in the 3000m first and last race of the year. Happy with that, hopefully I can pull out a good 5km now.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Pegasus 30

Warm up and warm down.

Tuesday Sep 8, 2015 #

Running 20:00 [3] 5.0 km (4:00 / km)
shoes: Nike Pegasus 30

Light jog with Julia before Watford.

Monday Sep 7, 2015 #

Running 1:19:56 [3] 16.34 km (4:54 / km)
shoes: Nike Pegasus 30

Long run on Ash, Frith and Windmill.

Sunday Sep 6, 2015 #

Orienteering race 33:06 [4] 6.1 km (5:26 / km)
shoes: Adidas Takumi Sen Boost

City Race

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Pegasus 30

Warm up and Warm down.

Saturday Sep 5, 2015 #

Orienteering race 14:59 [4] 3.0 km (5:00 / km)
shoes: Adidas Takumi Sen Boost

Sprint 1

Orienteering race 14:13 [4] 2.9 km (4:54 / km)
shoes: Adidas Takumi Sen Boost

Sprint 2

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Nike Pegasus 30

Warm ups and Warm downs.

Thursday Sep 3, 2015 #

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Pegasus 30

Warm up/ Warm Down

Running 21:15 [4] 7.0 km (3:02 / km)
shoes: Nike Lunarlon

3x2km Road Reps
5x200m

Wednesday Sep 2, 2015 #

Running 1:10:00 [3] 15.0 km (4:40 / km)
shoes: Nike Pegasus 30

Went out for 50 minutes then did another 20 wil Julia after.

Tuesday Sep 1, 2015 #

Running 15:00 [4] 5.0 km (3:00 / km)
shoes: Nike Lunarlon

1200 - 400m jog
800 - 400m jog
600 - 200m jog
6x 400m - 200m jog

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Pegasus 30

Warm up and warm down.

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