Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lowees

In the 30 days ending Nov 30, 2011:

activity	#	time	miles	km	+m
Running	11	10:46:07	65.14	104.84
Orienteering	8	5:34:39	21.84	35.15
Warm Up/Down	4	1:05:00
Strength & Conditioning	1	20:00
Total	18	17:45:46	86.99	139.99

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Wednesday Nov 30, 2011 #

12 PM

Running warm up/down 41:51 [3] 7.43 km (5:38 / km)
ahr:160 max:170

Run to and from the track

Running intervals (Threshold) 37:40 [4] 7.53 km (5:00 / km)
ahr:180 max:191

7x 1000m at threshold

Ran about 4.30-4.35 min/km, and 1min recovery

6 PM

Running warm up/down 30:00 [3] 4.66 km (6:26 / km)

Jogg from the car to the hill and back

Running 18:00 [3] 2.9 km (6:12 / km)
max:186

Hill reps
I did 5x long ones
1x short

Felt quite tired already after the morning session

Sunday Nov 27, 2011 #

12 PM

Orienteering 40:00 [3] 3.95 km (10:08 / km)
ahr:147 max:178

Holme fell
Did a short controlpick course and then collected a few controls

Saturday Nov 26, 2011 #

10 AM

Orienteering 1:24:36 [3] 6.7 km (12:38 / km)
ahr:134 max:177

Lakeside!

Can't remember what the area was called, something with Tower. REally open and nice though.
Shadowed Cari at first, went quite well but we got a bit lost and had to miss out a few controls. When finished the course we went back and did the controls we'd missed out.

After that I did a short course on my own

Warm Up/Down 15:00 [2]

1 PM

Orienteering 43:13 [3] 3.1 km (13:56 / km)
ahr:155 max:179

Graithwaite I think it was called, really cold and wet, absolutely horrible weather so only did the attackpoint course. Nice area and I did ok.

5 PM

Orienteering 15:15 [4] 1.85 km (8:15 / km)
ahr:167 max:190

Night sprint around the youth hostel, with a blown up map. Super fun and different. I didn't go very fast but still made a few misakes!

Wednesday Nov 23, 2011 #

7 PM

Warm Up/Down 15:00 [1]

Orienteering race (NightO) 37:00 [4] 6.3 km (5:52 / km)
ahr:158 max:187

2x NightO sprints at Clifton Hospital

Quite a good little area, well planned courses!

Sunday Nov 20, 2011 #

2 PM

Running race (XCountry) 30:26 [5] 6.55 km (4:39 / km)
ahr:189 max:194

Cross Country Race
Northcliffe, Shipley

First cross country race, really good fun but so hard work! The women did three laps, every lap was first half uphill and then down hill. Kept catching people up down hill but wasn't quite as strong on the way up. Finished in a 44th place out of quite a few runners so I'm happy with that

Warm Up/Down 15:00 [1]

Wednesday Nov 16, 2011 #

6 PM

Warm Up/Down 20:00 [1]

Orienteering race 42:35 [4] 7.1 km (6:00 / km)
ahr:161 max:182

2x NightO Sprints in Malton.

Did the longer one first, quite a few mistakes and managed to run off the map. Not good. 28.44min for 2,9km

Next one was shorter, 13.50min for 1,6km. Also a bit easier cause I'd already been running in the same area on the first course. But enjoyed it!

Tuesday Nov 15, 2011 #

6 PM

Running warm up/down 40:00 [3] 6.6 km (6:04 / km)

To and from uni track

Running (Threshold) 38:00 [4] 7.5 km (5:04 / km)
ahr:176 max:188

Threshold intervals at the track
6x 1000m, 1min recovery

Tried to keep my HR around 175-180. Managed quite well (y) Ran the laps between 4.30 - 4.35min

Sunday Nov 13, 2011 #

Note

Was going to go to the Ashdale event but woke up in the morning and didn't feel very good.. Not Josh either haha

Saturday Nov 12, 2011 #

4 PM

Running 55:00 [3] 7.6 km (7:14 / km)
ahr:146 max:164

Strensall with Josh and Barrie. Was supposed to run for over an hour but it got a bit late, dark and we had to get home.

Comfortable speed and legs felt ok, nice running in terrain rather than around uni!

Thursday Nov 10, 2011 #

3 PM

Running warm up/down 35:54 [2] 7.42 km (4:50 / km)

To and from the uni track

Running intervals 17:24 [5]

1000m - 4.14min
800m - 3.30min
600m - 2.33min
600m - 2.31min
400m - 1.35min
400m - 1.36min
200m - 0.42 min
200m - 0.43min

Didn't fell very fast, legs felt tired and achey

Wednesday Nov 9, 2011 #

6 PM

Running warm up/down 54:30 [3] 9.0 km (6:03 / km)

Run to Earswick, about 7,4km + warm down round the estate then to Nev's

Orienteering 24:30 [4]

NightO in Earswick

First course 2,5km - 14.42 min
The other course 1,6km - 9.43 min

Tuesday Nov 8, 2011 #

6 PM

Running warm up/down 47:30 [3] 8.0 km (5:56 / km)
ahr:150

To and from the track

Running (Threshold) 32:00 [4]
ahr:185 max:189

Threshold intervals at the track
6x 1000m, 1min recovery

Was aiming to run the intervals at 4.20min speed. But now i think that might be a little bit too fast. HR should be under 180, about 175 when I do threshold.

Monday Nov 7, 2011 #

4 PM

Strength & Conditioning 20:00 [2]

Sunday Nov 6, 2011 #

Note

Have had a few days off training since the family's been here visiting!

Thursday Nov 3, 2011 #

11 AM

Running intervals 58:00 [4] 10.61 km (5:28 / km)
ahr:163 max:185

9x (5min easy jogg, 1min hard sprint)

Very achey and tired, felt very slow but good session. Ran to uni and around there for a bit, to the track and out on to Fulford road, down to Whalmgate bar and then back.

Wednesday Nov 2, 2011 #

6 PM

Running warm up/down 41:25 [2] 6.7 km (6:11 / km)
ahr:145

Jogged from home to Clifton Backies and after the night-O I ran to the bus stop

Orienteering (Night-O) 47:30 [3] 6.15 km (7:43 / km)
ahr:149 max:176

Night-O at Clifton Backies
I ran two courses, 3km each and about 24min each. Didn't go very fast or orienteer very well of either of the two.. but quite good fun. Enjoyed the whole session.

Tuesday Nov 1, 2011 #

6 PM

Running warm up/down 37:02 [2] 6.08 km (6:05 / km)
ahr:150 max:183

Run to the track and back

Running intervals 31:25 [4] 6.26 km (5:01 / km)
ahr:168 max:190

Threshold intervals on the uni track.

6x 1000m, 1min recovery

1st - 4.26min
2nd - 4.25min
3rd - 4.22min
4th - 4.22min
5th - 4.22min
6th - 4.18min

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