Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 31 days ending Dec 31, 2012:

	activity	#	time	miles		km		+m
	Running	15	10:54:25	72.38	(9:02)	116.49	(5:37)	1482
	Orienteering	4	2:49:11	12.22	(13:51)	19.66	(8:36)	249
	Circuit training	2	1:21:13
	Road bike	6	1:15:07	15.89	(12.7/h)	25.57	(20.4/h)	156
	Total	24	16:19:56	100.49		161.72		1887
	[1-5]	23	15:16:47
averages - sleep:8.5

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Monday Dec 31, 2012 #

10 AM

Running 26:46 [3] 3.72 km (7:12 / km) +110m 6:16 / km
slept:9.0 shoes: Inov8 Trailroc 255 1 Bk/Rd

Another sociable fail.
was ready to leave at about 09:40 when the hotline went off. Sorted that out and arrived at Punch bowl at 10:02.
If there was anyone else they had all gone again but I doubt there was anyone else as there was only 2 other cars there which I didn't recognise.
Did a couple of hills.

Sunday Dec 30, 2012 #

10 AM

Running 2:27:05 [3] 25.13 km (5:51 / km) +489m 5:20 / km
slept:8.0 shoes: Inov8 X-Talon 212 5

Got a lift to Penkridge bank for another Chasers sociable run, but alas, it was 10:08 so if anyone else did turn up they had already left again.
Decided on doing some of the trig race and strangely met up with Lakeland 50 2012 Female winner Tracy Fell Fairy Dean and her mate Ant who ran Tour de Geant this year.
Suddenly felt quite fit and strong and ended up going all the way back to Milford with them.
Never seen so many runners out. All trig race recciers.

km splits on AP are all over the place. will turn off auto splits to see if it improves. OK on Suunto movescount

C • No way 6

Saturday Dec 29, 2012 #

9 PM

Running 32:34 [3] 6.34 km (5:08 / km) +52m 4:56 / km
slept:8.0 shoes: Inov8 F-lite 195 Bu/Rd

Round the old 'after circuits long run' just to get out.
Heavy going after a chicken kebab but missed the chasers sociable run again this morning. Try again tomorrow.

Friday Dec 28, 2012 #

Note

December training 2011 1st - 28th
Running 22hrs 181km
total activities 33, 32:51, 270km inc road bike etc
1 day off

December training 2012 1st - 28th
Running 7hrs 81km
total activities 21, 12:53, 126km inc road bike etc
14 days off

...think I'll forget about the trig point race. Stress of moving house has killed my training. Must return to daily activity.

10 AM

Running 48:14 [2] 6.7 km (7:12 / km) +120m 6:36 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd

Arrived at Springslade lodge for a Chasers socialble at 10:02 and as expected everyone had already left.
Turned into a run walk type affair with Fly as I was still waking up.

8 PM

Running 25:58 [3] 5.1 km (5:05 / km) +37m 4:55 / km
shoes: Inov8 F-lite 195 Bu/Rd

Quick run out to drop some letters off at the old house then to the Chet and back

Thursday Dec 27, 2012 #

6 PM

Running 55:11 [3] 10.38 km (5:19 / km) +144m 4:58 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd

OK headtorcher to get back into it. Quicker than it felt at the start but soon tapered off to normal pace

Monday Dec 24, 2012 #

9 PM

Running 22:20 [4] 4.64 km (4:49 / km) +38m 4:37 / km
shoes: Inov8 F-lite 195 Bu/Rd

Pushing the boundaries of human endurance again....not.
Need too sort my head out. Struggle to get going just lately

Saturday Dec 22, 2012 #

11 AM

Running race 16:04 [5] 2.4 mi (6:42 / mi) +37m 6:24 / mi
shoes: Inov8 X-Talon 212 3

Knew this was a done deal when I saw Lizzie Adams name on the entry list but for some reason Ray still had me starting behind her.
Don't think the wet weather slowed me down but feeling sick for the first 10 minutes certainly did. Slowest time yet for me.
Lizzie did 15:22 which I should have been a lot closer to.
Henry was pleased with winning the juniors again.

Nice run out. Really enjoyed it. Racing is not my thing but need to do more of it

Mungo bone times:
9th Mar 2012 15:23 (ill)
14th Jan 2012 15:09
7th Jan 2012 15:20
22nd Dec 2012 16:02

Friday Dec 21, 2012 #

8 AM

Road bike 7:54 [2] 3.41 km (25.9 kph) +4m

3 PM

Road bike 8:17 [2] 3.27 km (23.7 kph) +39m

Thursday Dec 20, 2012 #

Note

Now entered and paid for the UTMB. No going back now. Might give me some motivation to actually get out and run

6 PM

Orienteering 40:46 [3] 7.33 km (5:34 / km) +98m 5:13 / km
slept:9.0 shoes: Inov8 F-lite 195 Bu/Rd

Chasers night score on Etchinghill.
Very wet but quite an easy course. Really did take my time and still managed to get back over 4 minutes early. Kicking myself for not going for 14 which was a gimme and cost me the win. I'll get it right one day.

C • Mungo Bone 1

Wednesday Dec 19, 2012 #

8 AM

Road bike (ITW) 8:29 [3] 3.4 km (24.0 kph) +7m

12 PM

Road bike (ITW) 8:06 [3] 3.54 km (26.2 kph) +9m

Road bike (HFW) 11:04 [3] 2.7 km (14.6 kph) +41m

5 PM

Road bike (HFW) 11:24 [3] 3.17 km (16.7 kph) +28m

Sunday Dec 16, 2012 #

Note
(rest day)

The days nice weather was wasted. Didn't manage to get out due to visiting relatives and more dicking about with the house.
Put my kit on for a night run then the heavens opened and I lost all enthusiasm. Had a few beers instead.

Saturday Dec 15, 2012 #

Note

Logged all activities today barring dog walking and didn't use the car at all just to see how much I did.

7 AM

Orienteering (control hanging) 57:17 [2] 6.01 km (9:32 / km) +74m 8:59 / km

For Wildwood Saturday series training. With Fly.
Took longer than expected due to my lack of experience in flag carrying and hanging techniques.

Orienteering (control hanging) 26:21 [2] 1.57 km (16:50 / km) +26m 15:32 / km

Putting out the short course SI boxes. Missed 2 out as they are extending the allotment and couldn't get around.

Running 4:52 [0] 1.03 km (4:42 / km)

Run from home to Wildwood park

Running 15:35 [0] 2.29 km (6:49 / km) +16m 6:35 / km

Run back home to get hat and coat then back to park again.

11 AM

Orienteering (control collecting) 25:18 [0] 3.43 km (7:23 / km) +42m 6:57 / km

collecting east side controls

Running 6:42 [0] 1.11 km (6:01 / km) +19m 5:33 / km

run home from park again

1 PM

Road bike 9:11 [1] 3.12 km (20.4 kph) +5m

Went to B&Q on the bike. Seemed easier than driving

Road bike 10:42 [0] 2.96 km (16.6 kph) +23m

Tuesday Dec 11, 2012 #

7 PM

Circuit training 41:22 [4]
shoes: Inov8 F-lite 195 Bu/Rd

3 sets of circuits with no recoveries between stations. Harder work than with recoveries which is good. Can't bench jump for toffee!

8 PM

Running intervals 6:11 [5] 1.11 km (5:35 / km)
shoes: Inov8 F-lite 195 Bu/Rd

Rough pyramid sets of the length of the rugby pitch. 1,2,4,2,1 w/1 length recoveries. Puffer ran out so chest was rattling.

Running intervals 5:49 [5] 0.96 km (6:05 / km)
shoes: Inov8 F-lite 195 Bu/Rd

Pyramid sets as above but chest felt tighter this time. Couldn't keep up with Stampy on last length. legs don't move fast enough.

Sunday Dec 9, 2012 #

9 AM

Running 1:41:21 [3] 17.64 km (5:45 / km) +267m 5:21 / km
shoes: Inov8 X-Talon 212 3

First run from new house. Had to get out to get some warmth. Previous owners left us with the mother of all gas leaks. National grid gas turned up and condemned the system. Anyone know a gas man!
Good honest trail run with Fly. Really enjoyed being out
Never mind the heating and hot water. Should get Internet back tomorrow

10 AM

Running 0.0 km

GPX file loaded

C • Yay!! 3

Thursday Dec 6, 2012 #

7 PM

Running 53:10 [3] 9.7 km (5:29 / km) +45m 5:22 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd

Tuesday Dec 4, 2012 #

7 PM

Circuit training 39:51 [4]
shoes: Inov8 F-lite 195 Bu/Rd

Orienteering 19:29 [1] 1.33 km (14:41 / km) +9m 14:12 / km
shoes: Inov8 F-lite 195 Bu/Rd

Monday Dec 3, 2012 #

10 PM

Running 23:36 [3] 4.88 km (4:50 / km) +27m 4:42 / km
shoes: Inov8 F-lite 195 Bu/Rd

leg stretcher to chet and back.
Won't log the cold as an injury just yet. See if I can kill it off.
5 grams vit C

C • Vitamin C 3

Sunday Dec 2, 2012 #

Note

3 grams vit C

Saturday Dec 1, 2012 #

2 PM

Running 1:02:57 [3] 11.9 km (5:17 / km) +81m 5:07 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd

Detoured route to Edeles dads in Penkridge.
Not feeling great. Got a cold coming. time for the vit C to come out.

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