Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 31 days ending Jan 31, 2013:

activity	#	time	miles	km	+m
Run	25	19:52:12	75.71	121.85	1650
Walk	3	5:50:00
Orienteering	7	5:38:26	9.88	15.9	180
Core	12	5:22:00
Bike	2	3:47:00	29.0	46.67
Total	47	40:29:38	114.59	184.42	1830

3:50

0:00

» now

Thursday Jan 31, 2013 #

11 AM

Core 30:00 [2]

2 PM

Run hills 1:03:20 [3] 5.36 mi (11:49 / mi)
ahr:150 max:161 shoes: Inov8 Mudclaw 300

Kirkby Moor. Very windy day - went up with Angus but he was always well ahead. Amazing trying to run downhill after the cairn into the wind. As we turned across river for final clumb then hit by a squall which was a mixture of sleet & 50mph hail - painful ears! Fortunately it was from behind us pushing us up the hill, but I never felt as though I was going well at any point, a real shuffle.

Wednesday Jan 30, 2013 #

6 PM

Run 35:00 [2] 3.0 mi (11:40 / mi)
shoes: Saucony Grizzly Approach

Out with Florrie, Hollie, Will n Angus. Birkrigg X-roads, around side & down to stone circle, loop of Sea Wood & back up to Trig Point into strong wind. Nice evening out.

Tuesday Jan 29, 2013 #

3 PM

Core 30:00 [2]

5 PM

Run warm up/down 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Mizuno Wave Creation 13

Jog down to head of canal with Angus, James, Adam, Daisy, Mary & Grace.

Run intervals 7:00 [4] 1.0 mi (7:00 / mi)
shoes: Mizuno Wave Creation 13

Canal intervals - 3 x 2minutes with 30secs recovery

Run warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Mizuno Wave Creation 13

Jog around top of canal and along past Glaxo to Lonsdale Road.

Run intervals 7:00 [4] 1.0 mi (7:00 / mi)
shoes: Mizuno Wave Creation 13

Lonsdale Road - 3 x 2minutes with 30seconds recovery. In a four with Mary, Grace & Daisy.

Run warm up/down 14:00 [2] 1.0 mi (14:00 / mi)
shoes: Mizuno Wave Creation 13

Jog back in with the girls.

Monday Jan 28, 2013 #

10 AM

Run hills 1:07:43 [5] 5.65 mi (11:59 / mi) +400m 9:49 / mi
ahr:158 max:173 shoes: Inov8 Mudclaw 300

Haverthwaite - Bigland - Haverthwaite Heights with Jo.
Big effort from the word go. Lost minute up to Bigland Tarn as many trees down with recent snow, another minute descending into Backbarrow as gorse across footpath, and slow at bottom of Heights after Jo slipped over. Very wet & muddy through all snow melt - effort 168 up to Observation Tower, 173 up Heights - plenty of undulating sections at 163-168 - no talking.

5 PM

Core 20:00 [2]

Sunday Jan 27, 2013 #

10 AM

Orienteering 1:00:00 [2] 5.0 km (12:00 / km)

Haigh Country Park - puting out & collecting in controls. Legs very sore and painful just jogging around.

Saturday Jan 26, 2013 #

1 PM

Orienteering 30:00 [4]

Urban training around Chorley Village in the snow. Head to head racing with Carolyn.

2 PM

Orienteering 30:00 [4]

Astley Park - Clock Relay pair with Carolyn. Map memory in the snow.

7 PM

Orienteering race 1:10:00 [4] 5.5 km (12:44 / km)

Amberswood Common night event. Made complete mess of #1, then missed #3 & #5. Next few ok and #8 & #9 good, but problem getting across water filled ditches to #10. Fed up so ran back in from far side of map. Not a nice area & very physical with all snow.

Friday Jan 25, 2013 #

11 AM

Run long 1:42:34 [3] 7.96 mi (12:53 / mi)
ahr:135 max:159 shoes: Saucony Grid Omni Trail

Swarthmoor Hall, Hill Fort, Urswick. Birkrigg fields, Birkrigg, Green Lane to Sports Centre. Started into westerly snow and wind. Frozen & rutted & very cold above Urswick through fields - hrm only peaked at 153, keeping it very slow. Snow flurries cleared on way back in although wind strong at my back. On road back into Ulverston kept hr higher 148-159.

Thursday Jan 24, 2013 #

4 PM

Core 40:00 [2]

6 PM

Run warm up/down 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Mizuno Wave Creation 13

Took Will down to Barrow Striders. Many warm-up loops of 1/3mile.

Run tempo 10:57 [4] 1.34 mi (8:10 / mi)
ahr:153 max:165 shoes: Mizuno Wave Creation 13

Meant to be 1.5 mile loop, but lost focus and unsure where end of effort was.

Run warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
ahr:135 shoes: Mizuno Wave Creation 13

Recovery jog back up Rating Lane.

Run tempo 11:15 [4] 1.43 mi (7:52 / mi)
ahr:161 max:171 shoes: Mizuno Wave Creation 13

Better focus, working harder, and nearly finished at the right place!

Run warm up/down 10:00 [2] 0.5 mi (20:00 / mi)
ahr:135 shoes: Mizuno Wave Creation 13

Jog back in again.

Wednesday Jan 23, 2013 #

1 PM

Note

Spent 90mins checking out Stockbird Head.

6 PM

Run 31:48 [3] 2.98 mi (10:40 / mi)
ahr:137 shoes: Mizuno Wave Creation 13

Out to Swarthmoor Hall, Swarthmoor, and back in via Hill Foot with Florrie. Milder night.

Tuesday Jan 22, 2013 #

4 PM

Core 40:00 [2]

5 PM

Run 40:00 [2]
shoes: Mizuno Wave Creation 13

UVHS Run - with Tilly,Megan,Will, Jack & Fiona for most of the time.
Bit stop start after first 20mins but good to ease my sore heels.

Monday Jan 21, 2013 #

12 PM

Core 20:00 [2]

3 PM

Run 51:45 [2] 3.81 mi (13:35 / mi)
ahr:137 max:161 shoes: Saucony Grizzly Approach

Gill banks, Flan Fell (146), Woods (154), Hoad (161), churchyard & back through Gill (150). Very sore heels to start after yesterdays run, and light snow falling made descent off Hoad very slow.

Sunday Jan 20, 2013 #

10 AM

Run warm up/down 5:00 [1]

Run race 59:28 [4] 6.08 mi (9:47 / mi) +380m 8:11 / mi
ahr:155 max:171

BCR Winter League - 2 laps of Birkrigg & Sea Wood. Bitterly cold - took first loop steady & tried to push on during second loop. Happy to work between 160 & 165 uphill and on flat.

Run warm up/down 10:24 [1] 0.24 mi (43:22 / mi)

Shuffle after putting extra tops on.

Saturday Jan 19, 2013 #

9 AM

Core 15:00 [2]

10 AM

Run warm up/down 15:00 [2]

Run out onto Bethecar with Hollie n Lyns.

Orienteering 1:05:00 [3]

Loop steady with Lyns - control pick bounding through the snow.

Run warm up/down 15:00 [2]

Met up with Hollie at end and jogged back in.

5 PM

Core 25:00 [2]

Friday Jan 18, 2013 #

2 PM

Run 40:17 [3] 3.47 mi (11:37 / mi)
ahr:150 max:164 shoes: Saucony Grizzly Approach

Gill Banks, 160 up Flan Fell, 162 through woods up towards Hoad ridge, 164 at Hoad. Then cruise back down slope and around Church Walk & Gill car park. Very cold and many layers but felt ok in places.

Thursday Jan 17, 2013 #

12 PM

Note

Wandering around Holker Woodlands for 90mins, talking to farmers & updating map.

2 PM

Run 1:19:10 [4] 5.77 mi (13:43 / mi) +420m 11:11 / mi
ahr:145 max:172 shoes: Montrail Highlander

Haverthwaite Playing Fields - 160 up to Bigland Tarn, 160 up to Observation Tower, 168 up around back of Dick Newbys tarn, 166 mid way up Haverhwaite Heights and 172 pushing over the top. 163 once across A590 and again up slope into Haverthwaite. "Pushing" is relative, as all felt slow in mud and snow - at least I kept shuffling along - apart from where I fell over on Bigland, obviously :-).

Wednesday Jan 16, 2013 #

6 PM

Run 40:01 [2] 2.85 mi (14:02 / mi)
shoes: Mizuno Wave Creation 13

Out via Swarthmoor Hall to Swarthmoor, then towards Pennington across bridleway. Soooo not motivated in cold - turned back and walked in from close to Hill Foot garden centre. Not good.

Tuesday Jan 15, 2013 #

3 PM

Run 35:00 [2] 2.0 mi (17:30 / mi)
shoes: Mizuno Wave Creation 13

Shuffle around Swarthmoor Hall checking out footpath for evening run, and then down into Croftlands for access to Caravan Park - there isn't any!

4 PM

Core 25:00 [1]

5 PM

Run 35:30 [2] 3.03 mi (11:43 / mi)
shoes: Mizuno Wave Creation 13

UVHS Training - Swarthmoor Hall & Swarthmoor loop, with Jack, Tilly, Megan & Will. Clear night.

Monday Jan 14, 2013 #

6 PM

Run 24:00 [3] 2.0 mi (12:00 / mi)
shoes: Mizuno Wave Creation 13

Started with Florrie & Will, along Big Dipper & then Meeting House Lane. Florrie started too fast as usual.
Will left us at the bottom of Croftlands and I slow jogged back in with Flo.

Sunday Jan 13, 2013 #

11 AM

Orienteering race 50:26 [4] 5.4 km (9:20 / km) +180m 8:00 / km

Lakeland Club Champs - Low Park Wood. Reasonable run . . .

Saturday Jan 12, 2013 #

10 AM

Walk 3:50:00 [3]

Kirkstone Pass, Red Screes, Scandale Pass, Brotherswater, Caudale Rough Edge, Caudale Moor, St.Ravens Edge, Kirkstone with Lyns.
Amazing views of Langdales & Scafell covered in snow.

Friday Jan 11, 2013 #

1 PM

Walk 1:30:00 [2]

Dale Park to Esthwaite & return as preparation for Lakes weekend.

2 PM

Walk 30:00 [2]

Testing Yellow course for Lakes weekend.

Thursday Jan 10, 2013 #

6 PM

Run warm up/down 5:00 [1]
shoes: Mizuno Wave Creation 13

Jog around to Angus' to drop shoes and then head to Hollies'.

Run hills 30:00 [4]
shoes: Mizuno Wave Creation 13

Up to Rosside first, then Pennington then Hill Foot. Felt hard!
Difficult to see much in swirling fog, misting up glasses and reflecting head torch.

Run warm up/down 5:00 [3]

Wednesday Jan 9, 2013 #

3 PM

Core 30:00 [1]

Tuesday Jan 8, 2013 #

5 PM

Run 1:05:00 [2] 4.0 mi (16:15 / mi)
shoes: Mizuno Wave Creation 13

UVHS Social with Graham. Jogged down and around Ropewalk & back up Lonsdale Road. Warm down jog back with Tilly, Ben & Will Bannister. Nice evening, heel easing.

Monday Jan 7, 2013 #

6 PM

Run 20:00 [2]
shoes: Mizuno Wave Creation 13

Down to Croftlands and up hill, back via big dipper. Left heel sore.

7 PM

Run 20:00 [1]
shoes: Saucony Grid Omni Trail

Drove Angus up to Birkrigg. Shuffle over top in the rain.
Felt good to be out in the elements.

Sunday Jan 6, 2013 #

10 AM

Run race 1:07:00 [3] 6.0 mi (11:10 / mi) +450m 9:03 / mi
shoes: Mizuno Wave Harrier

BCR Winter League from The Hawk, around Broughton Forest. Took Will up and met up with Matt, Becca & Hollie. Took it out steady on scratch handicap - route well signed but didn't follow "traditional route" - so found some people coming towards me and flags took in an extra 500m or so, although maybe not quite so much climb. Kept holding back to protect calf, and drizzle up to Natty Bridge along side of River Lickle meant I could see very little of where to put my feet on stony descent.
Enjoyable and calf sore & stiff but not broken.

5 PM

Core 30:00 [2]

Saturday Jan 5, 2013 #

10 AM

Bike 2:27:00 [3] 29.0 mi (5:04 / mi)
shoes: Bike - Fondriest

Old Hall Farm, Lowick Bridge, Brantwood, Coniston, Torver, Blawith, Broughton Beck.
Just felt very slow throughout.

Friday Jan 4, 2013 #

11 AM

Run warm up/down 13:00 [2]

Jog up onto Bethecar.

Orienteering 33:00 [2]

Loop through first 7 controls on Light Green from Dec galloppen.

Run warm up/down 14:00 [2]

Jog back in. Very easy.

Thursday Jan 3, 2013 #

12 PM

Run 55:00 [2]

Birkrigg x-roads along to Wills house, Well House, Sea Wood & Trig point. Drzzle & wind towards end.

Wednesday Jan 2, 2013 #

3 PM

Run 30:00 [1] 2.0 km (15:00 / km)
shoes: Saucony Grizzly Approach

First run of 2013 - a real slow shuffle in dank conditions. Out towards Swarthmoor Hall and back in via Croftlands. Calf felt ok.

Tuesday Jan 1, 2013 #

10 AM

Bike 1:20:00 [2]
shoes: Bike - GT Avalanche

Bright morning but feeling sluggish after a shite New Years Eve and 3.5hrs sleep.
Usual loop over Birkrigg, Gleaston, Dendron, Urswick & home. Calf sore but ok.

5 PM

Core 17:00 [2]

« Earlier | Later »