Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	Cycle Commuting	5	6:06:16	93.74	(15.4/h)	150.86	(24.7/h)	580
	Road Running	3	2:38:25	20.64	(7:41)	33.21	(4:46)	20
	Orienteering	2	1:21:38	5.23	(15:37)	8.41	(9:42)	103
	Total	10	10:06:19	119.61	(5:04)	192.49	(3:09)	703
averages - sleep:5.3 weight:74.8kg

2:08

0:00

» now

Wednesday Jan 30, 2013 #

6 AM

Cycle Commuting (home to work) 56:24 [3] 26.83 km (28.5 kph) +108m
shoes: Specialized Secteur Elite 2012

6 PM

Cycle Commuting (work to home) 1:11:45 [3] 26.91 km (22.5 kph) +87m
shoes: Specialized Secteur Elite 2012

Seriously windy on the way back. Cycling in a mini peloton past Millbank, a gust dropped the group's speed by about 5-10mph instantly, like cycling into treacle. Hard work. 6kph slower on the way home than the way in.

Tuesday Jan 29, 2013 #

Event: SLOW Night-O Series 2012-13.3, Richmond Park

7 PM

Orienteering race (night-o) 41:16 [4] 6.22 km (6:38 / km) +80m 6:14 / km
shoes: Inov8 MudClaw 330

SLOW Richmond Park Night-O
Good run finishing 5th out of 40. Disappointed with the final control where I lost THREE minutes looking slightly too short in the woodland. Deceptive distance in the dark.

Race pace 7:39.

Long Course - Splits

Monday Jan 28, 2013 #

6 AM

Cycle Commuting (home to work to home) 1:49:33 [3] 43.8 km (24.0 kph) +156m
shoes: Specialized Secteur Elite 2012

Garmin irritatingly decided to throw a wobbly halfway in this morning - ran out of memory. Why can't it default to removing old records when I'm recording?

Fine on the way in. Good to be back on the bike after the snow.

Very wet and windy on the way back. Wind hard work on the Embankment, but particularly on the top of Richmond Park. Torrential with a river flowing down the road to Kingston Gate. A massive 1:11 to get home. Not surprising given the conditions.

Wednesday Jan 9, 2013 #

Road Running (treadmill) 37:00 [3] 5.0 mi (7:24 / mi)
slept:3.5 shoes: New Balance MR1080BW v2.1

Hyatt Regency in Jersey City
2 miles @ 8mph / 4:40
1 mile @ 8.5mph / 4:24
0.5 mile @ 9mph / 4:10
0.5 mile @ 8.5mph / 4:24
1 mile @ 8mph / 4:40

Hot in the gym - no breeze!

Appalling night's sleep. Got to bed at 10pm local time, only to be woken up every 10-15 minutes by maintenance in an adjacent room until finally fully awake by 3am. Today could be painful.

Monday Jan 7, 2013 #

6 AM

Cycle Commuting (home to work) 1:00:20 [2] 26.78 km (26.6 kph) +103m
shoes: Specialized Secteur Elite 2012

5 PM

Cycle Commuting (work to home) 1:08:14 [2] 26.54 km (23.3 kph) +126m
shoes: Specialized Secteur Elite 2012

Hit the wall on the way home, at the climb through Richmond Park. Really struggled over the last five miles. Six minutes slower on the way in; eight minutes slower on the way home. Ouch!

Sunday Jan 6, 2013 #

11 AM

Orienteering (with Jamie & Anja) 40:22 [1] 2.2 km (18:23 / km) +23m 17:28 / km
shoes: Inov8 MudClaw 333

BADO Humbly & Weston Commons
A muddy and brambly walk round the commons with the twins. Both enjoyed it despite the conditions underfoot.

Thursday Jan 3, 2013 #

7 AM

Road Running 1:02:52 [3] 12.67 km (4:58 / km) +10m 4:56 / km
slept:6.5 weight:74.8kg shoes: New Balance MR1080BW v2.1

Hampton Court to Kingston
Started well - deliberately slower - but my calves felt tight having run of the New Years Day run on my forefoot. Pace dropped noticeably two thirds of the way round.

Tuesday Jan 1, 2013 #

2 PM

Road Running 58:33 [4] 12.49 km (4:41 / km) +10m 4:40 / km
slept:6.0 shoes: New Balance MR1080BW v2.1

Kingston to Hampton Court
First day of a new year and lovely weather so decided to head out for the reverse of my usual run. Started well, with two runners ahead to prove a point to, setting me up nicely for a 4:15-4:30 pace.

Decided to mix it up a bit after 6km, alternating slow/fast with my faster ones at about 4:00 pace. Tiring a little by 12km, but that's 0.5km from home which was useful.

« Earlier | Later »