Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 28 days ending Feb 28, 2013:

activity

time

miles

Running

36:33:44

221.69

(9:54)

356.78

(6:09)

Orienteering

5:46:52

22.31

(15:33)

35.91

(9:40)

Walking

4:52:23

12.75

(22:56)

20.52

(14:15)

Total

47:12:59

256.75

(11:02)

413.21

(6:51)

4:22

0:00

» now

Thursday Feb 28, 2013 #

1 PM

Running long (part) 40:32 [2] 6.85 km (5:55 / km)

With JP. From RB through town centre and out to R5k.

Running (effort-part of long) 12:43 [3] 2.5 km (5:05 / km)

From R5k to 2.5k with JP at her 5k pace. 400m splits: 106/122/115/123/127/129 then 33 for final 100m. Variations reflect different nature of first 3 (mainly down, flat but with a steep down then up, mainly flat but sharp bends and bridge) and fatigue (sector 4 should've been quicker, 5 maybe, 6 has uphill).

Running long (final part) 40:26 [2] 5.62 km (7:12 / km)

With JP. Jess tired lots but unsurprising as this was her longest ever run totalling 14.97km (37km total for Sunday, Monday and today).

7 PM

Running warm up/down 26:00 [2] 4.7 km (5:32 / km)

At R5k with TP.

Running intervals 19:20 [5] 3.2 km (6:02 / km)

8x400m at TP's 3k pace (85s) with 1 min recovery. 84/84/82/83/85/85/84/82.

Running warm up/down 14:51 [2] 1.8 km (8:15 / km)

With TP. Great session.

Wednesday Feb 27, 2013 #

4 PM

Running 1:13:53 [1] 12.0 km (6:09 / km)

Tuesday Feb 26, 2013 #

8 PM

Running 20:36 [2] 4.17 km (4:56 / km)

Possibly overdoing it recently so just took it light and easy around figure of 8 loops.

Monday Feb 25, 2013 #

12 PM

Running warm up/down 23:58 [2] 4.06 km (5:54 / km)

With JP at R5k.

Running intervals 22:02 [3] 2.8 km (7:52 / km)

4 x 400m at JP's pace. 400m jog recovery. From start to 2.8k marker. 100s/102/105/115.

Running warm up/down 6:14 [2] 0.92 km (6:47 / km)

6 PM

Running warm up/down 6:51 [3] 1.24 km (5:31 / km)

Club session with BD, ST, MR, RC, CC, SL, PC, SC, GW, NA.

Running intervals 34:30 [4] 6.3 km (5:29 / km)

11 efforts. 468m/391/341/354/275/331/297/293/235/234/363. 113s/80/78/82/63/74/63/60/48/45/63. Variable length jog recovery. Kept efforts controlled until last when felt urge to push hard!!

Running warm up/down 5:55 [2] 0.88 km (6:42 / km)

Sunday Feb 24, 2013 #

8 AM

Running warm up/down 7:19 [3] 1.34 km (5:28 / km)

Running long 59:58 [3] 11.29 km (5:19 / km)

Club run with AD, KE, CD, PA, SL, JW, Ultra Ben, ST

9 AM

Running long 57:17 [3] 10.09 km (5:41 / km)

Club run with BD, AD and Ultra Ben. Changed route to avoid flooding. Much more on beach (into wind!!). Chilly.

10 AM

Running warm up/down 6:58 [2] 1.31 km (5:19 / km)

12 PM

Running long 1:28:21 [2] 14.2 km (6:13 / km)

With JP. From RB N on roads. Saw PC and CC training nr Dunes so ran with them as far as convention centre. Route back included dunes past cleared section. Flooding easing. Snow flurries during final few mins.

Saturday Feb 23, 2013 #

2 PM

Running 1:37:38 [2] 15.79 km (6:11 / km)

With Shell and Carole on new route devised by Shell on gravel and grass paths and taking in Jubilee Wood.

Friday Feb 22, 2013 #

5 PM

Orienteering 1:13:34 [2] 5.76 km (12:46 / km)

NE dunes, this time with full o map. Pleased with planning ahead, visualisation and relocation. Got line wrong at approx 45 mins but that was risk without compass. Disappointed having to stop when got dark. Maybe for best in case racing tomorrow.

Thursday Feb 21, 2013 #

1 PM

Running 1:15:20 [2] 9.38 km (8:02 / km)

Circuit from RB entrance out to NW dunes, S on dune ridge to Sands lake W side then roads back to start. With JP. She lacked confidence on narrow and very steep sections. Did well though. Chilly wind, strong on exposed tops.

Wednesday Feb 20, 2013 #

5 PM

Orienteering (Terrain running) 58:17 [2] 6.42 km (9:05 / km)

Started with some o in NE dunes but soon changed to just terrain running to avoid flooding. Also explored NW dunes.

Tuesday Feb 19, 2013 #

7 PM

Running 45:46 [4] 10.0 km (4:35 / km)

10k progression run with TP. Goal was 3k at her PE pace, 2k at MP, 2k at LT, 2k at 10k and 1k 5k. Almost achieved!! 500m splits: 2:36, 2:31, 2:29, 2:33, 2:26, 2:29, 2:06, 2:13, 2:09, 1:59, 2:02, 2:04, 2:01, 1:59, 2:50, 2:38, 2:33, 1:53, 1:51. TP not 100%. Exceeded my expectations.

Running warm up/down 5:57 [2] 0.81 km (7:21 / km)

Monday Feb 18, 2013 #

12 PM

Running 38:19 [2] 6.79 km (5:39 / km)

Continuous 3 x KGV triangle with JP. Each lap 2.25k. Went through R5k distance in 27:31, great after yesterday's longest run timewise she's done.

6 PM

Running warm up/down 12:39 [2] 1.9 km (6:39 / km)

Club session.

Running hills 29:10 [4] 5.01 km (5:49 / km)

5 bridge hills in each direction, jog recovery.

303m. 260m
65s. 57s
64s. 58s
61s. 57s
59s. 57s
57s. 50s

Running warm up/down 7:44 [2] 1.14 km (6:47 / km)

Sunday Feb 17, 2013 #

8 AM

Running long 2:25:45 [2] 22.15 km (6:35 / km)

Club run although others got ahead so ended up just with TP. Was good not overdoing it after yesterday's tough race. Woodland tracks a mess due to forestry work so headed to NE dunes rather than doing normal second lap.

12 PM

Running long 1:32:17 [2] 12.48 km (7:24 / km)

With JP from RB entrance through NE then SE dunes to NNR, yellow posts to woodland path then coastal road to blue temp building and inland through cleared area back to RB TT flooded ditch and back to van.

Saturday Feb 16, 2013 #

1 PM

Running warm up/down 18:29 [2] 2.43 km (7:36 / km)

Warm up with TP and Marc T over last part of course. Awful underfoot.

2 PM

Running race 51:15 [5] 10.85 km (4:43 / km)

Parbold Hill. Extreme mud!! Paced it well, overtaking some decent runners from Miry Lane onwards. Overtook RB on hay bale fence crossing.

8 PM

Running 15:46 [2] 2.37 km (6:39 / km)

Watching Nightrunner at Formby. Found some very large dunes while searching!!

Friday Feb 15, 2013 #

5 PM

Running (Terrain run - severe) 1:14:45 [2] 6.74 km (11:05 / km)

NE dunes. All hollows waterlogged. Didn't plan on going far but adventurous side took over. Unfortunately waterlogging and severe undergrowth impeded progress. No sign of bittern, possibly saw 2 water rail and heard others, got close to buzzard. Also saw the flood excavations (not exciting!!) and buckthorn clearance (great job being done). Worried about darkness setting in especially when going on adventure 2. Surprisingly popped out at RB TT flooded ditch so made it back - after 6 and still enough light.

Thursday Feb 14, 2013 #

10 AM

Walking 2:16:54 [1] 9.39 km (14:35 / km)

Sefton walk including dune heath and beach. Lots of large puddles in most sections.

1 PM

Running 1:15:51 [2] 10.24 km (7:24 / km)

With JP. Steady other than 3x355m in 82s/81s (J 84)/77s(J81).

7 PM

Running warm up/down 28:44 [3] 4.87 km (5:54 / km)

With TP. KGV triangle.

Running 6:11 [4] 1.6 km (3:52 / km)

1 mile at TP's 10k target pace.

Running warm up/down 14:59 [2] 2.53 km (5:55 / km)

With TP.

Wednesday Feb 13, 2013 #

10 AM

Walking 1:28:13 [1] 6.6 km (13:22 / km)

Sefton walk. Good chat with Bill.

3 PM

Running 12:27 [2] 2.62 km (4:45 / km)

Checking course for schools' race. Slushy, slope to bridge unsafe so stayed on tarmac.

Running 9:10 [3] 2.18 km (4:12 / km)

Schools' race. Elliott won again. Good time in conditions.

Running 10:12 [1] 1.02 km (10:00 / km)

Jogging up and down encouraging other finishers.

Running warm up/down 2:48 [2] 0.64 km (4:22 / km)

Fingers very cold!!

7 PM

Orienteering race 59:35 [3] 10.49 km (5:41 / km)

With TP. One 20 point answer in wrong box. Cold, wet and windy.

Tuesday Feb 12, 2013 #

10 AM

Walking 1:07:16 [1] 4.53 km (14:51 / km)

Sefton walk.

Running 29:59 [2] 0.59 km (50:29 / km)

RB TT with JP. Delayed arriving when stopped to help car crash victims. One vehicle on its side. All shocked but ok.

Monday Feb 11, 2013 #

7 PM

Running warm up/down 13:14 [3] 2.25 km (5:53 / km)

With TP.

Running 2:54 [3] 0.75 km (3:50 / km)

With TP. Fish loop.

Running 10:08 [3] 2.35 km (4:19 / km)

2:44, 2:46, 2:38 1 min recovery.

Running warm up/down 16:21 [3] 2.3 km (7:07 / km)

Sunday Feb 10, 2013 #

10 AM

Running warm up/down 30:13 [2] 4.1 km (7:22 / km)

With TP. Start delayed by 30 mins. Warm up varied.

11 AM

Running race 37:05 [5] 10.0 km (3:43 / km)

Windy at 4.5k and 9.5k

Saturday Feb 9, 2013 #

12 PM

Running 29:10 [2] 3.85 km (7:35 / km)

Friday Feb 8, 2013 #

5 PM

Running 21:55 [2] 4.61 km (4:45 / km)

Nice and relaxed. If conditions like this on Sunday it'd be close to perfect for the race.

Thursday Feb 7, 2013 #

7 PM

Running warm up/down 18:43 [2] 2.78 km (6:44 / km)

With TP. Bitterly cold.

Running intervals 10:19 [4] 2.1 km (4:55 / km)

With TP. Aim was easy session with a bit a zip in advance of Sunday's 10k. 4x300m with 300m jog recovery. 1:02, 2:17, 1:03, 1:56, 1:01, 2:01, 0:59.

Running warm up/down 7:42 [2] 1.04 km (7:23 / km)

With TP.

Wednesday Feb 6, 2013 #

9 AM

Orienteering 26:29 [1] 1.92 km (13:48 / km)

HH control hanging.

Orienteering 15:13 [2] 1.7 km (8:57 / km)

HH control synchronisation after forgetting earlier!!

3 PM

Orienteering 18:39 [2] 1.68 km (11:06 / km)

HH control collection.

Orienteering 45:12 [1] 3.01 km (15:01 / km)

HH planning and improving map.

6 PM

Running warm up/down 15:25 [2] 2.67 km (5:46 / km)

With TP.

Running intervals 53:09 [4] 9.0 km (5:54 / km)

With TP. Aim was 4x2.25km at TP's 10k pace with full recovery. 4:23/4:23/5:12, 4:18/4:20/5:05, 4:19/4:29/5:55, 4:21/4:16 (4:29 for Trace). Pace decent given it was cold and windy. Trace needed to get home so she did short cool down while I drove to meet her.

Tuesday Feb 5, 2013 #

3 PM

Running 30:12 [2] 5.15 km (5:52 / km)

With JP. Foul weather. Near gale, always seemed against us!! Some rain, hail and sleet. Decided to call it a day when rain got heavier. Jess still not 100% so not worth continuing in those conditions. Good call as rain and wind worsened as we got into van!!

Monday Feb 4, 2013 #

3 PM

Orienteering 49:53 [2] 4.93 km (10:07 / km)

HH checking for Wednesday.

6 PM

Running warm up/down 17:08 [2] 2.75 km (6:14 / km)

With TP. Gales meant I changed session. Headed to club run instead but change of plan delayed arrival so saw them disappearing way ahead. Tried to find during warm up but failed.

Running intervals 27:17 [5] 5.25 km (5:12 / km)

With TP. Still no sign of others so did own thing. Worked out really well with session being much better than original or joining with others. Who'd have thought?!! Wet, gale, some hail. 8 efforts with jog recovery. 390m/82s, 172/85, 347/78, 181/88, 164/34, 343/154, 1040/214, 418/190, 128/26, 600/271, 1050/207, 169/131, 67/13, 45/33, 142/24.

Running warm up/down 12:20 [2] 1.89 km (6:32 / km)

With TP. An hour earlier everything seemed to be going wrong. Turned out to be excellent, positive session.

Sunday Feb 3, 2013 #

8 AM

Running long 2:28:04 [3] 27.18 km (5:27 / km)

Club run plus extra 5k with Trace and Simon. Boardwalk just passable although almost knee deep in places. Gained distance on group when they went straight onto beach at Fisherman's and I took normal route to grazing enclosure then high dunes before hitting beach near railings.

12 PM

Running 1:15:01 [2] 10.93 km (6:52 / km)

Hesketh Park, Botanic Gardens and roads with JP. Fairly leisurely as she's not 100%.

Saturday Feb 2, 2013 #

2 PM

Running warm up/down 7:50 [2] 1.41 km (5:33 / km)

With TP

3 PM

Running 32:04 [3] 7.0 km (4:35 / km)

Progression run with TP at her paces. 3k@PE (15:16/15:21), 2k@MP (8:52/8:50), 1k@LT (4:02), 1k@10k (3:51). Felt easy and TP did well even when pace got much faster for final 2k. Cold but still and dry. Hopefully same for next Sunday's race day.

Running warm up/down 13:47 [1] 2.2 km (6:16 / km)

With TP

Friday Feb 1, 2013 #

5 PM

Running long 1:34:48 [3] 15.8 km (6:00 / km)

Roughly 50/50 terrain/tarmac. Convoluted route but served purpose and negligible covering same ground. Woods in mess due to forestry work. Several flooded sections along woodland edge of dunes. Knee deep in parts. Cold. Buzzard same place as last time.

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