Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running19 22:26:31 146.11(9:13) 235.15(5:44) 3451
  Orienteering7 6:16:53 31.24(12:04) 50.27(7:30) 102440 /59c67%
  Circuit training3 1:03:07
  Turbo trainer1 45:02
  Total27 30:31:33 177.35 285.42 447440 /59c67%
  [1-5]27 29:50:27
averages - sleep:7

«»
3:11
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Feb 28, 2013 #

9 PM

Running (Recovery) 42:07 intensity: (7 @0) + (1 @1) + (18 @2) + (24:04 @3) + (14:52 @4) + (2:45 @5) 5.02 mi (8:23 / mi) +77m 8:00 / mi
ahr:147 max:176 slept:5.0 shoes: Inov8 F-lite 195 Bu/Rd

I'll hit one training target this week if it kills me.. Felt dead before I started.
Needed to be a recovery run.
C • Not worth it 1

Wednesday Feb 27, 2013 #

8 PM

Running (medium long) 1:33:00 intensity: (7:44 @0) + (9:55 @1) + (6:37 @2) + (55:24 @3) + (9:29 @4) + (3:51 @5) 10.01 mi (9:17 / mi) +156m 8:52 / mi
ahr:130 max:180 slept:7.0 shoes: Inov8 F-lite 195 Bu/Rd

Messed up today's run by going out too late and after eating.
A real struggle and couldn't get the legs moving. Cut it short 5 miles early.

Tuesday Feb 26, 2013 #

Note

Second week of 'marathon training' complete.
Week 1 - 59 miles, did 57 No long run, Orienteering instead.
Week 2 - 62 miles, did 53 No long run, Orienteering instead.
Happy enough with that. Feel good still
7 PM

Running intervals 13:43 intensity: (15 @2) + (4:58 @3) + (8:30 @4) 1.72 mi (7:59 / mi) +10m 7:50 / mi
ahr:150 max:165 slept:7.0 shoes: Inov8 F-lite 195 Bu/Rd

10 X 100metre strides.
Supposed to be incorporated into a 9 mile run but used the track at Walton to get them accurate. Felt great doing these and stronger than usual.
Need a footpod. Speed graph doesn't work with GPS

Just noticed I've done the wrong session. Should have been a medium long 13 miler.

Running 20:07 intensity: (2 @0) + (10 @1) + (1:49 @2) + (15:16 @3) + (2:50 @4) 2.46 mi (8:11 / mi) +31m 7:52 / mi
ahr:138 max:160 shoes: Inov8 F-lite 195 Bu/Rd

Short after circuits run with Steve Cope and Simon H.
Felt very easy. Probably too easy. Breathing through nose was adequate ventilation.

Running 37:08 intensity: (15 @0) + (1:33 @1) + (3:16 @2) + (21:06 @3) + (10:58 @4) 4.44 mi (8:22 / mi) +60m 8:02 / mi
ahr:140 max:155 shoes: Inov8 F-lite 195 Bu/Rd

After 1 lap of circuits went out for a run around the usual long after circuits loop on my own.
Felt bloated and kept stopping to pee.
Eaten way too much today. Body is in panic mode after 2 heavy (for me) weeks of training. I'll hit the protein again to stop me eating junk.
2 oatcakes with cheese, 2 crumpets and 2 pints of tea an hour before running don't mix.

Circuit training 15:00 [3]
ahr:130 max:160 slept:6.5 shoes: Inov8 F-lite 195 Bu/Rd

Circuits.
Managed 1 lap but treated as a warm up. Felt heavy and bloated.. See above

Monday Feb 25, 2013 #

Note
slept:7.0 (rest day)

Wallpapering Mary's room. 6 sheets now completed. Estimated mid April total completion if I just do it on rest days.
You can't rush a shit job!
C • amen to that! 4

Sunday Feb 24, 2013 #

Event: HH 'Ace of Herts' Level B South East League Event
 
12 PM

Orienteering 2:12:42 intensity: (55 @0) + (3:44 @1) + (16:22 @2) + (52:28 @3) + (57:43 @4) + (1:30 @5) 11.32 mi (11:43 / mi) +243m 10:59 / mi
ahr:142 max:172 slept:6.0 shoes: Inov8 X-Talon 212 5

Thought I'd sleep on this and take a look at the splits before beating myself up again.
Only entered Black because all other courses were full. Now glad I did, certainly got my monies worth.
The plan was to give it 2 hours, if I was nowhere near finishing then I'd sack it and head straight back. At 2 hours I still had a few to go but they were all on the way back so thought I may as well complete it.

Not a good start again as Henry started welling up before his orange, worried he might get lost. He looked to be OK once he'd started though. Did well before blowing it at the last control. I started 1 minute behind him.

Despite practising bearings the day before I bottled it and just followed paths the best I could. Not at all confident on taking bearings of a long leg. Felt I always knew where I was roughly (apart from #12).
A few micro nav wobbles in the green stuff.
My 10 control attention span came into play again as can be seen in #11 - #12. Took a bearing to a wooded section. Appears that I did that OK but then took another bearing through the woods and went about 45 degrees off, just kept going and was totally lost. Relocated using a park 'you are here' sign.
Fared slightly better as it went on and amazed to not be the last one back on the bus!
C • Don't worry 5

Black - Splits

Saturday Feb 23, 2013 #

11 AM

Orienteering 14:16 [2] 1.1 mi (12:56 / mi) +16m 12:23 / mi

Orienteering 21:21 [2] 1.36 mi (15:40 / mi) +32m 14:36 / mi

3 PM

Orienteering 9:08 [2] 0.75 mi (12:12 / mi) +23m 11:09 / mi

Orienteering 13:34 [2] 0.82 mi (16:38 / mi) +25m 15:12 / mi

6 PM

Orienteering 6:38 [2] 0.52 mi (12:47 / mi)

Friday Feb 22, 2013 #

7 PM

Running 1:00:02 intensity: (31 @0) + (1:34 @1) + (47 @2) + (22:58 @3) + (32:55 @4) + (1:17 @5) 7.8 mi (7:42 / mi) +36m 7:35 / mi
ahr:146 max:181

Thursday Feb 21, 2013 #

7 PM

Orienteering race 44:54 intensity: (38 @0) + (12 @1) + (3:44 @2) + (11:42 @3) + (27:40 @4) + (58 @5) 5.25 mi (8:33 / mi) +84m 8:09 / mi
ahr:148 max:177 spiked:13/18c slept:6.5 shoes: Inov8 F-lite 195 Bu/Rd

Lichfield Night score from Turner/Lynch house.
Like a fish out of water! Flapping, fumbling, stopping, scratching head, stopping local resident from removing control(#11).
Caught in a dead end after #4. Messed up between #6 and #21 - Should have carried on to get #13, #19 and #10 which would have missed #17 but would have got me 20 of the 21 controls. Instead I just got 18.
Frustrating run but got my 5 miles of recovery in.

Control order. 18, 20, 12, 11, 5, 8, 4, 3, 16, 9, 2, 15, 7, 1, 14, 6, 21, 17

Wednesday Feb 20, 2013 #

7 PM

Running (medium - long) 1:54:29 intensity: (36 @0) + (1:59 @1) + (3:06 @2) + (1:24:06 @3) + (19:17 @4) + (5:25 @5) 13.41 mi (8:32 / mi) +165m 8:13 / mi
ahr:142 max:181 slept:6.5 shoes: Inov8 Trailroc 255 1 Bk/Rd

Feeling it now. That really was a struggle.
Felt lethargic all day and tired all through the run. Very slow as well.
I'll call this over reaching
C • Saw you 3

Tuesday Feb 19, 2013 #

2 PM

Running (General aerobic + speed) 1:24:10 intensity: (2:22 @0) + (4:20 @1) + (6:19 @2) + (33:27 @3) + (37:42 @4) 9.71 mi (8:40 / mi) +41m 8:33 / mi
ahr:141 max:162 slept:5.0 shoes: Inov8 F-lite 195 Bu/Rd

Tough work day at Hackney substation. Downed tools and got the 9 miles in including the 10 X 100 metre strides (whatever that means).
Sun was out. Made it enjoyable. Park was busy.
Saw a bloke dragging a kids sledge with a bag of bricks on it. Training for something?
Had a look at Olympic park (building site).
Hackney stinks - literally

Monday Feb 18, 2013 #

Note
(rest day)

No guilt in taking a rest day. Hard week ahead, starting tomorrow in this marathon training with no marathon at the end!

Sunday Feb 17, 2013 #

12 PM

Orienteering race 1:30:19 intensity: (5:58 @0) + (1:28 @1) + (9:34 @2) + (44:31 @3) + (28:45 @4) + (3 @5) ***** 4.47 mi (20:12 / mi) +499m 15:00 / mi
ahr:138 max:166 spiked:9/21c slept:7.5 shoes: Inov8 X-Talon 212 5

Compass Sport Cup qualifier on Wrekin.
First time orienteering on there.
Way out of my comfort zone on this one. contours in forest with little amount of features.
Followed Kelvin for most of it after #5. Good Orienteering practice. Useless as physical training. Enjoyed it despite all that.
C • The Wrekin... 2
6 PM

Running 52:22 intensity: (38 @0) + (2 @1) + (25 @2) + (14:53 @3) + (31:48 @4) + (4:36 @5) 6.66 mi (7:52 / mi) +100m 7:31 / mi
ahr:151 max:181 shoes: Inov8 F-lite 195 Bu/Rd

Failed in totalling the 17 miles but kidding myself that the climbs around the Wrekin made up for that.
Not feeling particularly tired just not enough hours in the day. Only had 1 hour before dinner was on the table.

Saturday Feb 16, 2013 #

5 PM

Running (Recovery) 45:57 intensity: (6 @0) + (12 @1) + (5:39 @2) + (33:07 @3) + (6:53 @4) 5.02 mi (9:09 / mi) +28m 9:00 / mi
ahr:141 max:157 slept:6.5 shoes: Inov8 Trailroc 255 1 Bk/Rd

Standard recovery run.
Kept it cruisy this time in zone 3. Nice and easy.

Can't see me getting the 17 miles in tomorrow with CSC qualifier being just a 6km course, although it'll probably be 12km by the time I've finished. Try and make it up later.

Friday Feb 15, 2013 #

2 PM

Running (Lactate threshold) 1:20:28 intensity: (21 @0) + (16 @1) + (2:33 @2) + (25:02 @3) + (41:03 @4) + (11:13 @5) 9.08 mi (8:52 / mi) +150m 8:26 / mi
ahr:150 max:175 slept:6.5 shoes: Inov8 X-Talon 212 3

(9mi w/4mi at half marathon race pace)

Don't know what my half marathon race pace would be as I've no intention of ever doing one but aimed at 7min/mi again. Pretty much achieved the 4 miles at that with 2.5mi warm up and 2.5mi cool down.
Feeling heavy legs now. Dare say I'll be tired and hungry all the time as well soon... That's if I can keep the will to carry it on.

Now on tenterhooks awaiting the result of the Tane Cambridge vs Rhys Findlay-Robinson showdown!
C • Webcam 6

Thursday Feb 14, 2013 #

5 PM

Running (Recovery) 37:17 intensity: (41 @0) + (29 @1) + (4 @2) + (6:21 @3) + (29:41 @4) + (1 @5) 5.04 mi (7:24 / mi) +72m 7:05 / mi
ahr:151 max:166 slept:6.5 shoes: Inov8 F-lite 195 Bu/Rd

Recovery day.
Went a bit too quick..probably.
Hit a sub 7min mile on mile 2 (it was all downhill)
Feeling good and strong for a change. Lets see how long this lasts

Wednesday Feb 13, 2013 #

4 PM

Running (medium long) 1:37:40 intensity: (17 @0) + (1:35 @1) + (7:49 @2) + (58:59 @3) + (29:00 @4) 10.97 mi (8:54 / mi) +192m 8:27 / mi
ahr:142 max:157 slept:7.5 shoes: Inov8 Trailroc 255 1 Bk/Rd

2X big block.
Wet & cold out but pushed myself to do this.
Inhaler was ineffective for first lap at 5 miles so stopped and had a blast on another one. OK after that.
Stopped again for the loo at Milford then took Fly out for the last bit.
Not a constant run but did the distance.

Tuesday Feb 12, 2013 #

10 AM

Running (medium long) 1:27:09 intensity: (7:54 @0) + (4:59 @1) + (14:52 @2) + (56:41 @3) + (2:43 @4) 8.48 mi (10:17 / mi) +162m 9:42 / mi
ahr:128 max:154 slept:5.75 shoes: Inov8 F-lite 195 Bu/Rd

Really heavy going in the mud around Thorndon country park.
Ended up on a dry bit on the cycle track and stayed on it.
Had to stop for phone call as well.

Supposed to do 12miles but cut short as I'd be doing some more at circuits later
7 PM

Running 8:54 intensity: (3:08 @0) + (4:06 @1) + (1:40 @2) 0.87 mi (10:14 / mi)
ahr:98 max:127 shoes: Inov8 F-lite 195 Bu/Rd

Home from circuits with Henry.

Running 19:39 intensity: (4 @0) + (6 @1) + (20 @2) + (12:48 @3) + (6:21 @4) 2.45 mi (8:01 / mi) +28m 7:45 / mi
ahr:144 max:156 shoes: Inov8 F-lite 195 Bu/Rd

Round the little block with Steve Cope. Forgot puffer so lungs weren't filling up due to pipes constricting.

Circuit training 6:58 intensity: (56 @1) + (2:44 @2) + (3:10 @3) + (8 @4)
ahr:127 max:150 shoes: Inov8 F-lite 195 Bu/Rd

2nd circuits session. 30 seconds on each, no running
Felt weak on both sets. All kids tonight

Circuit training 16:14 intensity: (9 @0) + (3:56 @1) + (7:44 @2) + (3:50 @3) + (35 @4)
ahr:119 max:156 shoes: Inov8 F-lite 195 Bu/Rd

Circuits 1 minute on each no running between

Running 6:46 intensity: (25 @0) + (39 @1) + (4:02 @2) + (1:40 @3) 0.63 mi (10:44 / mi) +7m 10:23 / mi
ahr:120 max:137 shoes: Inov8 F-lite 195 Bu/Rd

run to circuits with Henry

Monday Feb 11, 2013 #

Running 10:00 [1] 0.7 mi (14:17 / mi)
shoes: Inov8 F-lite 195 Bu/Rd

Cool down
5 PM

Running 17:22 [1] 1.68 mi (10:20 / mi) +24m 9:54 / mi
slept:7.5 (rest day) shoes: Inov8 F-lite 195 Bu/Rd

Monday is now my designated rest day as I embark on a loose training plan for the count down to Fellsman.
Round a new little block with the boy as prescribed by the school cross country as a training session.
put a hr monitor on him out of interest and to make sure he wasn't slacking!

he wasn't
177avg 192max
C • Taskmaster 3

Sunday Feb 10, 2013 #

11 AM

Running race 2:32:15 intensity: (1:51 @0) + (38 @1) + (1:47 @2) + (25:59 @3) + (1:55:21 @4) + (6:39 @5) 11.53 mi (13:12 / mi) +1306m 9:46 / mi
ahr:151 max:180 slept:7.75 shoes: Inov8 X-Talon 212 5

Not racing the Long Mynd Valleys.
Nice longish hilly run never stopped raining (or snowing).
On my arse again most of the time due to the shoes having no grip.
Chest a bit wheezy.
10 minutes down on last year but conditions were worse this time
C • Grip 2

Running 3:51 intensity: (35 @0) + (1:10 @1) + (13 @2) + (4 @3) + (1:09 @4) + (40 @5) 0.45 mi (8:34 / mi)
ahr:131 max:182 shoes: Inov8 X-Talon 212 5

Friday Feb 8, 2013 #

2 PM

Running 42:05 intensity: (46 @0) + (31 @1) + (2:12 @2) + (18:06 @3) + (20:27 @4) + (3 @5) 4.45 mi (9:27 / mi) +152m 8:33 / mi
ahr:144 max:167 slept:6.25 shoes: Inov8 Trailroc 255 1 Bk/Rd

Random rambling from Chase road corner with dog
9 PM

Turbo trainer 45:02 intensity: (57 @0) + (13:57 @1) + (18:15 @2) + (9:13 @3) + (2:40 @4)
ahr:120 max:157

TT session with the odd 1 min on 1 min off sprints

Thursday Feb 7, 2013 #

7 PM

Orienteering 44:01 intensity: (22 @0) + (55 @2) + (9 @3) + (28:52 @4) + (13:43 @5) ** 5.65 mi (7:47 / mi) +102m 7:23 / mi
ahr:164 max:182 spiked:18/20c slept:8.25 shoes: Inov8 X-Talon 212 3

Satisfying run out in Highfields of all places.
Funny how folk round this area move out of your way quick to avoid getting mugged. Felt sluggish but steady and heart rate suggests I give it some. getting closer to that 7min/mile pace.
Easy course which I managed to plan quite well on the way around just going a bit odd on #6 to #8.
Got back and started on the small maps. Very easy and just a sprint really. Messed up another on map 3 but only slightly.
Map1

Map2

Map3

Map4
C • Nice route 2

Tuesday Feb 5, 2013 #

7 PM

Running 15:43 intensity: (4 @0) + (7 @1) + (7 @2) + (3:51 @3) + (11:34 @4) 1.99 mi (7:54 / mi) +27m 7:35 / mi
ahr:151 max:163 slept:5.25 shoes: Inov8 F-lite 195 Bu/Rd

Running 12:57 intensity: (1 @0) + (7 @1) + (31 @2) + (1:38 @3) + (10:40 @4) 1.64 mi (7:54 / mi) +25m 7:32 / mi
ahr:150 max:159 shoes: Inov8 F-lite 195 Bu/Rd

Circuit training 12:42 intensity: (46 @0) + (3:38 @1) + (4:16 @2) + (3:35 @3) + (27 @4)
ahr:119 max:152 shoes: Inov8 F-lite 195 Bu/Rd

Circuit training 12:13 intensity: (2:53 @0) + (3:21 @1) + (3:23 @2) + (2:36 @3)
ahr:109 max:142 shoes: Inov8 F-lite 195 Bu/Rd

Monday Feb 4, 2013 #

Note
slept:6.5 (rest day)

Sunday Feb 3, 2013 #

10 AM

Running 3:11:20 [3] 19.9 mi (9:37 / mi) +601m 8:47 / mi
ahr:135 max:160 slept:7.75 shoes: Inov8 F-lite 195 Bu/Rd

casual long run. Run to trig race start, did all trig route until Glacial Boulder then headed straight home from there. Too much stopping to chit chat. Saw John Taylor at pumping station so spent a good 5 minutes on about UTMB.
Felt crap for first hour then not bad for a while. A bit stiff on the home stretch. Just time on my feet.

Saturday Feb 2, 2013 #

Note
slept:8.25 (rest day)

Doing housey stuff then had to sit through 'Les Mis' at the cinema. Like pulling teeth. Probably good for a pass out though.

Friday Feb 1, 2013 #

Note
slept:6.25 (rest day)

Rest day. Driving kids about then club dinner. Could maybe have got 30 minutes in.

« Earlier | Later »