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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Orienteering2 3:00:00
  Run4 2:44:40 10.85 17.46
  Swim3 2:15:00
  Total9 7:59:40 10.85 17.46

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

11 AM

Orienteering 30:00 [1]

Faffing in Blakeholme, helping with Club Champs.

Saturday Jan 14, 2017 #

8 AM

Note

Coaching Conference at Crewe all day.

Friday Jan 13, 2017 #

9 AM

Swim 45:00 [3]

Ulverston Pool - 25m. So tired - poor stroke.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 2br - 1300m.
1 PM

Run 28:11 [2] 2.55 mi (11:03 / mi)
ahr:138 max:149 shoes: Hoka road

Usual easy leg turnover down to Ropewalk, back via Swimming Pool. Very cold blustery wind.

Thursday Jan 12, 2017 #

12 PM

Run 14:12 [2] 1.0 mi (14:12 / mi)
shoes: Hoka Mafate trail

Out around Dalton Gate to Gill Banks. HRM giving spurious readings to begin.

Run 8:27 [2] 0.52 mi (16:15 / mi)
ahr:132 max:155 shoes: Hoka Mafate trail

Flanks of Flan Fell.

Run 14:40 [2] 1.0 mi (14:40 / mi)
ahr:131 max:149 shoes: Hoka Mafate trail

Along to Hoad.

Run 11:12 [2] 1.0 mi (11:12 / mi)
ahr:134 max:147 shoes: Hoka Mafate trail

Descend off Hoad & around Ford Park.

Run 2:17 [2] 0.18 mi (12:40 / mi)
ahr:139 max:142

Lightburn road.

Note

Out in very cold windy showery conditions. Just trying to get legs to turn over.

Wednesday Jan 11, 2017 #

8 AM

Swim 45:00 [3]

Ulverston Pool - 25m. Steady. Trying to remember changed stroke - feels strange.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb); 2br - 1300m.
3 PM

Note

Managed to not put left orthotic in shoe before session - gait felt weird throughout :).

Run warm up/down 12:08 [2] 1.0 mi (12:08 / mi)
ahr:136 shoes: Hoka road

Main road out to Swarthmoor.

Run tempo 30:33 [4]

Tempo along Swarthmoor Hall Lane - x-roads to Swarthmoor Hall footpath

1min 16s - 0.12miles - jog to drop hr below 120
3min 45s - 0.44miles - ahr 140/ mhr 173 - tempo slightly downhill & downwind
1min 29s - 0.08miles - jog to drop hr below 120
4min 37s - 0.44miles - ahr 137/ mhr 149 - tempo slightly uphill & upwind
2min 47s - 0.14miles - jog to drop hr below 120
3min 31s - 0.44miles - ahr 148/ mhr 165 - tempo slightly downhill & downwind
2min 30s - 0.11miles - jog to drop hr below 120
4min 47s - 0.44miles - ahr 147/ mhr 158 - tempo slightly uphill & upwind
hail storm started
2min 20s - 0.10miles - jog to drop hr below 120
3min 31s - 0.44miles - ahr 155/ mhr 171 - tempo slightly downhill & downwind

Run warm up/down 14:00 [2] 1.0 mi (14:00 / mi)
ahr:132 max:145 shoes: Hoka road

Jog back along Swarthmoor Hall Lane sheltering from hail behind hedge. Back via big dipper.

Tuesday Jan 10, 2017 #

11 AM

Orienteering 2:30:00 [1]

Wandering around Blakeholme sticking yellow sticks in the ground in preparation for weekend races.
Feeling very tired.

Monday Jan 9, 2017 #

10 AM

Swim 45:00 [3]

Improvers session - reduced strokes from 30 to 25 - excellent!
1 PM

Note

Dave Jackson massage.
5 PM

Run 29:00 [3] 2.6 mi (11:09 / mi)
ahr:144 max:152 shoes: Hoka road

Down to Ropewalk, back via Swimming Pool. Slow & steady - left hip sore.
Not sure hrm is giving me accurate feedback.

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