Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 31 days ending Dec 31, 2013:

activity	#	time	miles	km	+m
Run	19	22:24:55	93.88	151.09	2540
Orienteering	6	3:38:57	7.46	12.0
Core	3	55:00
Total	27	26:58:52	101.34	163.09	2540

2:48

0:00

» now

Monday Dec 30, 2013 #

11 AM

Core 10:00 [1]

Run 48:00 [3] 3.97 mi (12:05 / mi)
ahr:126 max:144 shoes: Mizuno Wave Creation 13

Windy, wet, blustery day. Decided to run out to Bay Horse via ropewalk and back in along canal. Canal section into a head/cross wind, and attempt at some efforts was poor - low energy & enthusiasm.

Core 10:00 [1]

Sunday Dec 29, 2013 #

10 AM

Run long 2:48:00 [3] 14.0 km (12:00 / km) +1065m 8:42 / km

Out with Jo, Hannah & Natalie. Up Wetherlam(1hr 3mins), across to Swirl Howe(30mins) and back along ridge to Old Man Coniston(30mins). Leisurely descent checking out race route away from main path (45mins).
Very cloudy & windy on main Coniston ridge.

Saturday Dec 28, 2013 #

10 AM

Orienteering warm up/down 10:00 [2]

11 AM

Orienteering race 20:06 [4] 3.0 km (6:42 / km)

Turkey #2 - Eccleriggs. Mass start butterfly loop race.
Lots of fun - Tom came out and beat me (:-). Running well given it was only 3km.

3 PM

Core 25:00 [1]

Thursday Dec 26, 2013 #

11 AM

Orienteering 55:00 [3]

Turkey #1 - Orrest Head.
Nice run around - not feeling going well and some suspect route selection.

Wednesday Dec 25, 2013 #

11 AM

Run long 1:35:00 [2] 6.0 mi (15:50 / mi)
shoes: Inov8 Mudclaw 300

Xmas Day - Broughton Runners Dunnerdale round. Lovely sunny day - so happy to be out and can manage this :-).

Tuesday Dec 24, 2013 #

1 PM

Run warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Inov8 Mudclaw 300

Jogged to Gill for 1.30pm - found at Handicap start was 2.20pm so jogged home.
Then returned at 2:09 to find starts 10minutes early - panic!

2 PM

Run race 55:50 [4] 4.63 mi (12:04 / mi) +200m 10:38 / mi
ahr:160 max:165 shoes: Inov8 Mudclaw 300

Black Combe Winter League #1 - The Gill, Flan Fell, The Hoad x 2, Flan Fell, Gill Banks. Handicap start - taking it steady out towards Flan and Hoad. Huge winds on the slopes of Flan Fell. Worked quite hard on second climbs of Hoad & Flan.

Run warm up/down 7:00 [1]
shoes: Inov8 Mudclaw 300

Shuffle home.

Monday Dec 23, 2013 #

Note

Drove back to Cumbria from Melksham.

Sunday Dec 22, 2013 #

10 AM

Run 1:03:00 [3] 5.3 mi (11:53 / mi) +30m 11:41 / mi
shoes: Mizuno Wave Creation 13

Melksham, Roundponds, Whitley, Beanacre, Melksham.
Feeling very average for first 40minutes, slightly better rythm thereafter.

Saturday Dec 21, 2013 #

11 AM

Run hills 1:10:00 [3]
shoes: Saucony Grizzly Approach

Bathhampton - Out with Grev, Howard & Andy Mullet.
Usual loop across Bannerdown slopes, down into North End (where we saw Dennis) loop between Charmy Down & Solsbury, climb back of Solsbury and drop back own into North End & across to Bannerdown again.
Very slow but enjoyable.

Friday Dec 20, 2013 #

11 AM

Run 55:00 [3] 5.3 mi (10:23 / mi) +30m 10:12 / mi
shoes: Mizuno Wave Creation 13

Melksham, Beanacre, Whitley, Roundponds & back to mum's.
Felt good to start with, slowed as I got to Roundponds and started reminissing.

Thursday Dec 19, 2013 #

Note

Drove down to Melksham.

Wednesday Dec 18, 2013 #

Orienteering race 47:00 [4]

Warloc #4 - Ulverston South.
Torrential rain - light wouldn't turn on at first so lost mass start by over a minute! Ran around in increasingly strong wind and rain :-).

Tuesday Dec 17, 2013 #

10 AM

Run long 1:52:32 [3] 7.7 mi (14:37 / mi)
ahr:139 max:165 shoes: Salomon Fellcross

Xmas run from Roger & Anns' with large bunch. Plenty of waiting at gates & stiles, but nice sunny day although chilly.

5 PM

Run warm up/down 35:00 [3] 2.0 mi (17:30 / mi)
shoes: Mizuno Wave Creation 13

Out with Graham & UVHS - Alex OD, Megan, Tilly, Fiona, Grace & Daisy.
Short loop through Croftlands and into town to Chippy Bank for cones of chips.

Sunday Dec 15, 2013 #

11 AM

Note

NWJS Xmas Bash - more faffing on Great Tower.

Saturday Dec 14, 2013 #

11 AM

Note

NWJS Xmas Bash - plenty of faffing with the kids on Haverthwaite Heights.

Friday Dec 13, 2013 #

6 PM

Run warm up/down 50:35 [2] 4.49 mi (11:16 / mi) +100m 10:32 / mi
ahr:126 max:138 shoes: Mizuno Wave Creation 13

Recovery road run. Out past Hill Foot, around to Pennington, back to Rosside and back home. Pleasantly warm night, really easy jogging up the hills.

Thursday Dec 12, 2013 #

6 PM

Run warm up/down 15:00 [2]
shoes: Asics Gel Kinsei 4

Barrow Striders - Warm up & drills.

Run intervals 43:00 [4] 5.0 mi (8:36 / mi)
shoes: Asics Gel Kinsei 4

4 x 1 mile loops with 4mins jog recovery. First mile flat & down, second gradual uphill.
7:15 (158ave), 7:54 (163), 7:26(164), 8:00 (166bpm) - hard.

Run warm up/down 5:00 [2]
shoes: Asics Gel Kinsei 4

Wednesday Dec 11, 2013 #

6 PM

Orienteering 56:39 [3] 6.0 km (9:27 / km)

WARLOC Night Score - Dockney Parrock.
Clear cold night, faffed on a couple but overall happy with the loops.

Tuesday Dec 10, 2013 #

10 AM

Run long 1:46:00 [3] 7.0 mi (15:09 / mi) +300m 13:22 / mi
ahr:136 max:164 shoes: Salomon Fellcross

Out with the old gits from Broughton Square across footpaths to Great End.
Mainly running with Lecky, Dick, Norman, Cliff, John and Andrew. Felt a long way - bits of high intensity followed by easier cadence. Then lunch at the Square Cafe - good day.

Sunday Dec 8, 2013 #

10 AM

Run long 1:32:36 [3] 8.03 mi (11:32 / mi) +215m 10:39 / mi
ahr:141 max:159 shoes: Saucony Grizzly Approach

UVHS & Big Dipper, Driving range, Swarthmoor Farm, Hill Fort, Urswick ridge, green lane around back of Birkrigg, Mountbarrow, Bardsea Leisure Park. Windy but overcast & wamish. Tried to control the climbs - had to take green lane easy as beginning to get tired, but managed to push ok up Birkrigg. Pleased with tempo back in along road.
Mile splits 11.58;11.57;12.36;12.34;12.36;9.51;10.54;9.29.
Previous times 1/9/2013 1hr 53mins 4 weeks after starting regime - last year 2/9/2012 1hr 39mins 3/6/2012 1hr 25mins.

Saturday Dec 7, 2013 #

12 PM

Run hills 1:23:10 [3] 5.46 mi (15:14 / mi) +450m 12:08 / mi
ahr:131 max:146 shoes: Salomon Fellcross

Kirkby Moor - feeling very lethargic in blustery day. Decided to try and restrict hr even on climbs to under 150 - meant very slow shuffle at times.
Out over Out Park, Windmills, back over Gunson Height and Shooting House Hill. Took in climb up to trig point on Bank House Moor. Tired at end.

Thursday Dec 5, 2013 #

6 PM

Run 44:36 [3] 4.39 mi (10:10 / mi)
ahr:138 max:163 shoes: Asics Gel Kinsei 4

Striders cancelled so went for an easy stretch with Hollie. Out and down canal, back via Glaxo & Ropewalk. Felt I was going quite nicely at times. Met Angus on canal.

Wednesday Dec 4, 2013 #

6 PM

Orienteering 30:12 [4] 3.0 km (10:04 / km)

WARLOC #3 Ambleside - Simple blast at the back of the pack. Running around with Derek Fryer through the last few.

Tuesday Dec 3, 2013 #

5 PM

Run warm up/down 15:00 [1]
shoes: Mizuno Wave Creation 13

Run 43:25 [2] 3.51 mi (12:22 / mi)
ahr:122 max:151 shoes: Mizuno Wave Creation 13

Easy run from UVHS with Graham and Alex O'D.

Monday Dec 2, 2013 #

6 PM

Run tempo 1:02:11 [4] 6.4 mi (9:43 / mi) +150m 9:03 / mi
ahr:148 max:163 shoes: Asics Gel Kinsei 4

Out with Will, Angus & Hollie on their "recovery" run. Out past Hill Foot, up to High Greaves House, along to Pennington & Loppergarth. Then to outskirts of Lindal & turned back along Green Lane to Birkrigg Park and back in through Croftlands.
As my max hr is meant to be around 165 there were long stretches where I was at 157-160 and wasn't contributing anything to the conversation :-). Chest still feeling tight under right ribcage.

Sunday Dec 1, 2013 #

11 AM

Run tempo 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics Gel Kinsei 4

Headed out on road towards Birkrigg and outside Ulverston cut left and down past Oxleys towards Bardsea and then back to Conishead Priory to watch Will in Xmas Pudding 10k.

Run 30:00 [2] 2.0 mi (15:00 / mi)
shoes: Asics Gel Kinsei 4

Easy jogging around Priory & shouting at runners. Then steady jog back in past Tennis Centre. Under right chest still feels odd and eye still sore.

12 PM

Core 10:00 [2]

« Earlier | Later »