Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daneo

In the 31 days ending Mar 31, 2014:

activity

time

miles

Running

12:18:56

100.79

(7:20)

162.2

(4:33)

Gym

6:55:00

Orienteering

4:35:57

27.74

(9:57)

44.64

(6:11)

485

69 /

73c

94%

Total

23:49:53

128.52

206.84

485

69 /

73c

94%

1:57

0:00

» now

Monday Mar 31, 2014 #

Gym 1:00:00 [3]
shoes: Nike Free Run 2

Running 21:32 [3] 4.7 km (4:35 / km)
shoes: Nike Free Run 2

Run home from the gym.

Running 19:43 [3] 4.49 km (4:23 / km)
shoes: Nike Free Run 2

Run to the gym.

Sunday Mar 30, 2014 #

Running warm up/down 15:43 [3] 3.87 km (4:04 / km)
shoes: Nike Free Run 2

Warm Up around Rushmoor Arena.

Running 31:29 [4] 9.0 km (3:30 / km)
shoes: Nike Free Run 2

Started off in the top group. However I couldn't keep up with the top lads and split off into another group with Emelia, Georgie and Matt. Stuck behind Emelia for the first 4 reps, then started to die in the heat and slowly fell behind Georgie. Matt dropped out halfway somewhere as he was feeling sick. So I had to push to try and keep up with the girls even though they were pulling away from me towards the end. Finding I can keep with them for the first few reps but then their strength comes through and I can't keep with them at the end.

Session=

3x1200m
3x1000m
3x800m

Running 21:24 [2] 3.96 km (5:24 / km)
shoes: Nike Free Run 2

Warm down with Jack. Same route as warm up.

Friday Mar 28, 2014 #

Running 32:57 [3] 6.71 km (4:55 / km)
shoes: Nike Free Run 2

Morning run on the 2nd day of being in the Isle of White.

Thursday Mar 27, 2014 #

Running 20:01 [3] 4.96 km (4:02 / km)
shoes: Nike Free Run 2

Wednesday Mar 26, 2014 #

Gym 30:00 [3]
shoes: Nike Free Run 2

Running 36:32 [4] 9.52 km (3:50 / km)
shoes: Nike Free Run 2

AFD Tempo run

Turned up to AFD thinking it was just a jog bit of a shock to find out it was a 9.5km tempo run. Mick told me to stick with Jake who I think is U15, started off well and kept up with him for about 3km. Then he pulled in front on a small hill and from then on I was watching him run off into the distance. Slowed down towards the end because I didn't know the route and had to run with a girl to direct me...embarrasing! Mick seemed please with how I was going and wants me to progress to running with Richard in a few weeks.

Tuesday Mar 25, 2014 #

Running 30:00 [4] 9.42 km (3:11 / km)
shoes: Inov F-Lite 195

First proper tough AFD sesh.

4min
4x 2min
4min
4x 2min
6x 1min

Started off way too fast! First 5 reps I was up in the first 4,5 out of the whole group. Slowly dropping back to Emilia and Stephs group on the next 4 and 2s before totally dropping back in the 6mins. Really stiffening up towards the end, however the start was really positive. It's only my 2nd session and it's a shock to the system so I can't expect too much now.

Running 13:32 [3] 3.02 km (4:29 / km)
shoes: Nike Free Run 2

Warm up, not as long as last week.

Running 15:05 [2] 3.02 km (5:00 / km)

Warm down.

Monday Mar 24, 2014 #

Running 23:04 [3] 5.04 km (4:35 / km)
shoes: Nike Free Run 2

Pretty bogged down with school work so didn't get out for very long. Calfs are less tight now and I'm feeling good for tomorrow's session. Hopefully it won't kill me like Thursday!

Sunday Mar 23, 2014 #

Orienteering 56:00 [2] 9.2 km (6:05 / km)
shoes: VJ Bold 4

Can't remember my actual time. My legs were still really stiff and it took me a long time to get into it. Also made a mistake at 3 and a route choice error at 4 meaning I lost of lot of time. I was too high at 17 which cost me time as well as I needed to stop for a piss. Hydrating too much so have to plan my pre-race routine next race.

Gym 45:00 [2]
shoes: Nike Free Run 2

Little gym sesh

Saturday Mar 22, 2014 #

Gym 1:30:00 [4]
shoes: Nike Free Run 2

Big gym sesh today.

Note

Was going to sprint training today but my legs are still pretty tired so I'm going to try and put a lot of effort in the event tomorrow as I'll be well rested.

Friday Mar 21, 2014 #

Running 49:22 [3] 10.22 km (4:50 / km)
shoes: VJ Irock

Planned on going out for a steady 6km with Henry but it was a decent night and the conditions were good so we kept on going. Plus I had a 3km run home which I only thought was 1.5km. So weird running in the dark as most of my runs are in the daylight now.

Thursday Mar 20, 2014 #

Running warm up/down 17:41 [3] 4.02 km (4:24 / km)
shoes: Nike Free Run 2

Warm up at AFD. Seeing as I'm a bit older now I'm doing the longer warm up which is about 1km further. Think there's another one on top of mine which is 6-7km but I don't think I'm quite up to that yet.

Running 10:52 [4] 4.0 km (2:43 / km)
shoes: Inov Road-xlite

The field was pretty wet so we had our session on the track. First session back from injury and first at AFD. Pleasant suprise to find it was only 4km.

1200, 4*200, 800, 6*200

Windy and wet meant it was a pretty tough sesh. Pleased with how I was running in the longer reps but I felt slow on the 200s and lactic was building up pretty badly towards the end.

Running 16:51 [3] 3.29 km (5:07 / km)
shoes: Nike Free Run 2

Pretty knackered after so quite a slow warm down.

Wednesday Mar 19, 2014 #

Orienteering 49:30 [3] *** 8.6 km (5:45 / km) +150m 5:18 / km
spiked:26/26c shoes: VJ Irock

Military League South, Brown, 1st

Decent run out. Pretty dehydrated as I forgot to bring a drink into school. Still feeling pretty sluggish but I'm feeling a lot better than a week ago. No pain at all today. Talked to Ian and he had a look at my Irocks as I believe they are mucking up my running style. He says they causing me to foot to lean inside meaning my style is a bit off causing the problems in my lower back. Looking to get a new pair soon to sort it out.

Running 12:04 [3] 2.64 km (4:34 / km)
shoes: Nike Free Run 2

Warm down back from Windmill

Tuesday Mar 18, 2014 #

Running 52:57 [3] 10.66 km (4:58 / km)
shoes: Nike Free Run 2

Drove up to bagshot to meet my friend and go for a gentle one. Ended up being a tad bit late so got a fair pace on to our meeting point. Got there 1 or 2 minutes late but my mate was a no show. Ran round the area looking for him and must have passed parrallel to him at some points but never saw him so I went for my own jog and then returned home. Back pretty stiff today and I'm going to have to keep it steady tomorrow for my first AFD intervals on Thursday.

Monday Mar 17, 2014 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Nike Free Run 2

Run out on frith and windmill. No watch so just a guess wasn't feeling slow though. Took new energy gels out to try before the JK. They were really good. Easy to swallow, tasted good and gave me a good boost in energy without a stitch.

Gym 30:00 [2]
shoes: Nike Free Run 2

Sunday Mar 16, 2014 #

Orienteering 51:40 [3] *** 8.9 km (5:48 / km) +185m 5:16 / km
spiked:26/27c shoes: VJ Bold 4

Limpfield Chart, Brown, 1st

Decent performance. Just steady and plodding along really. Map reading was really good though only one point where I overshot a control and turned back to see it. Lacking a bit of confidence still though, stopping a bit early. Going to start building up speed training at the end of this week.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Bold 4

Saturday Mar 15, 2014 #

Running 24:00 [4] 5.0 km (4:48 / km)
shoes: VJ Irock

The plan was to do half of the brutal today. I started off quickly and soon built up my lead as usual. However my back was hurting a tad like usual at the start of a run. I got to the main bog and it so was waist deep. I could feel my back twisting and turning and the normal pain wasn't settling. I came out of the bog with an even bigger lead but I had to make the decision whether to carry on or not. It was a hard choice but I had to call it a day as I knew another lap through that bog could lead to serious aggreviation.

Running 13:50 [3] 2.57 km (5:23 / km)
shoes: VJ Irock

Warm down after Brutal

Friday Mar 14, 2014 #

Note
(rest day)

Rest day with stretching. Might be doing the full Brutal tomorrow I'm just going to see how it goes.

Thursday Mar 13, 2014 #

Running 42:32 [3] 9.0 km (4:44 / km)
shoes: Nike Free Run 2

Another run out on Frith. Sun was out so guns were out, worn the vest for two consecutive days now and it's only spring? Costa del Frimley

Wednesday Mar 12, 2014 #

Orienteering 57:05 [3] *** 8.6 km (6:38 / km) +150m 6:06 / km
spiked:17/20c shoes: VJ Bold 4

Long Valley South. First proper O course since my return. Map reading a bit rusty and a few 20/30 second misses in places. Slow on the long legs. I don't think it was down to poor route choice but more to do with me not having the speed to warrant the route choices I'd normally be taking.

Gym 1:00:00 [3]
shoes: Nike Free Run 2

Tuesday Mar 11, 2014 #

Running hills 45:05 [3] 9.13 km (4:56 / km)
shoes: Nike Free Run 2

Hilly run on Frith. Back really hurting after driving lesson but loosened off out there. Tight now in bed as well. Hopefully it will ease off over night.

Monday Mar 10, 2014 #

Running 30:49 [3] 6.38 km (4:50 / km)
shoes: Nike Free Run 2

Run up to Julia gym thought it would take longer than this! Have to take a round route next time.

Gym 45:00 [2]
shoes: Nike Free Run 2

Not a big session in the gym because it was packed but got a fair bit done. Bit of swimming in after.

Sunday Mar 9, 2014 #

Gym 55:00 [3]
shoes: Nike Free Run 2

Orienteering 1:01:42 [2] 9.34 km (6:36 / km)
shoes: VJ Irock

Marking out controls on Frith and Windmill with dad. First time out in the terrain fully. Started off on Windmill and planned to do only 1 side and then run home and let dad finish the rest but my back felt fine so I did the whole course. Back a little tight towards the end though.

Saturday Mar 8, 2014 #

Running 34:53 [3] 6.2 km (5:38 / km)
shoes: VJ Irock

Brutal training. I didn't do any of the intervals because the physio says no speed training atm :( No problems in the back just a little stiff still.

Friday Mar 7, 2014 #

Running 36:58 [3] 7.38 km (5:01 / km)
shoes: Nike Free Run 2

First run since my injury. Absolutely buzzing off how well I felt. Felt tight in the glute for first few mins on the road then got into the woods abd everything felt fine. Also felt it on the downhill as well. Towards the end my legs started to feel tired and my breathing was short in places. However a lot better than I expected!

« Earlier | Later »