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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Running32 22:07:24 134.08(9:54) 215.78(6:09)
  Orienteering10 8:26:01 29.6(17:06) 47.64(10:37)
  Walking3 4:38:40 10.63(26:13) 17.11(16:17)
  Total44 35:12:05 174.32(12:07) 280.53(7:32)

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Friday Feb 28, 2014 #

10 AM

Orienteering 42:58 [2] 2.74 km (15:41 / km)

Control hanging.
4 PM

Orienteering 17:00 [2] 2.05 km (8:18 / km)

Control collection.

Thursday Feb 27, 2014 #

7 PM

Running 41:55 [2] 7.02 km (5:58 / km)

With TP. Easy run due to her injury.

Wednesday Feb 26, 2014 #

11 AM

Running 3:27:13 [2] 16.71 km (12:24 / km)

Pendle Hill Stan Bradshaw Round recce with MS, JW, RC, PC, TP.
7 PM

Orienteering race 1:01:48 [3] 10.66 km (5:48 / km)

With TP.

Running 5:53 [2] 0.74 km (7:58 / km)

With TP.

Tuesday Feb 25, 2014 #

8 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Monday Feb 24, 2014 #

2 PM

Walking 1:45:34 [1] 6.58 km (16:03 / km)

HH with L prepping for GCSE group.
6 PM

Running warm up/down 8:39 [3] 1.48 km (5:51 / km)

Club session.

Running intervals 34:59 [3] 6.73 km (5:12 / km)

Club session inc TP.

99.7/463m/2.00/220m
88.85/436/2:22/289
103.07/502/3:01/390
156.1/787/3:28/393
163.5/770/3:15/427
119.77/570/2:58/338
93.17/449/2:38/296
69.25/379

Running warm up/down 2:41 [2] 0.43 km (6:12 / km)

Sunday Feb 23, 2014 #

8 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Saturday Feb 22, 2014 #

2 PM

Running warm up/down 28:24 [3] 4.48 km (6:20 / km)

With TP.

Running warm up/down 6:23 [2] 0.94 mi (6:49 / mi)

With TP.

Running race 41:55 [4] 9.85 km (4:15 / km)

Steady start but opted to push on up hill as CW looked strong during opening km. Shortly after caught PR then KT entering woods but he battled back. Caught him again on track before woods then overtook another on uphill woods section.

90.12
95.51
97.68
112.08
92.22
83.89
88.46
87.25
95.58
123.79
113.45
119.6
111.14
123.31
106.11
84.04
86.25
92.48
95.32
133.54
113.22
121.25
108.18
86.94
54.22 (251m)

Running warm up/down 32:35 [2] 4.72 km (6:54 / km)

With TP.

Friday Feb 21, 2014 #

11 AM

Orienteering 1:19:10 [2] 8.3 km (9:32 / km)

New POC. Time includes accuracy checking, assisting some novices and general exploring.

Thursday Feb 20, 2014 #

6 PM

Running warm up/down 20:38 [2] 3.47 km (5:57 / km)

With TP at R5k.

Running intervals 11:16 [4] 2.3 km (4:54 / km)

8x250m/30 secs recovery with TP.

51.11/50.78/51.05/51.33/50.55/49.73/50.12/49.4

Running warm up/down 19:11 [2] 3.37 km (5:42 / km)

Wednesday Feb 19, 2014 #

6 PM

Running warm up/down 8:24 [3] 1.55 km (5:25 / km)

Club session.

Running tempo 31:00 [3] 6.8 km (4:34 / km)

2x3.2km with 400m walk recovery. Fish loop a/c then Sel loop a/c and back to Fish via c/w section. Ran with ML as he didn't know route.

3:52/7:46/11:38/12:32
4:06/8:06/11:50/12:29

Tuesday Feb 18, 2014 #

9 AM

Orienteering 1:17:00 [1] 4.3 km (17:54 / km)

Control hanging and collecting
6 PM

Running warm up/down 13:33 [2] 2.36 km (5:44 / km)

With TP.

Running intervals 8:22 [4] 2.0 km (4:11 / km)

First of 3 x 2km /2 mins recovery with TP.

51.81/49.38/52.36/50.41/48.96/49.57/49.06/51.3/50.58/49.2

Running intervals 8:31 [4] 2.0 km (4:16 / km)

Second of 3x2km with TP.

53.4/51.71/51.37/53.12/51.35/50.83/52.23/51.58/50.69/45.32

Running intervals 8:24 [4] 2.0 km (4:12 / km)

Third of 3x2km with TP.

52.19/51.56/49.91/52.06/50.47/52.55/52.83/50.38/48.01/44.65

Running warm up/down 10:15 [2] 1.39 km (7:22 / km)

Monday Feb 17, 2014 #

4 PM

Walking 1:15:36 [1] 4.33 km (17:28 / km)

Ribchester. LON.
6 PM

Running tempo 29:06 [3] 6.43 km (4:32 / km)

Roselea circuit. Not quite back in time to do club session.

Sunday Feb 16, 2014 #

3 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Saturday Feb 15, 2014 #

1 PM

Running warm up/down 17:44 [2] 2.76 km (6:26 / km)

With TP.
2 PM

Running race 50:17 [4] 10.8 km (4:39 / km)

Kept to plan, ie easy start, push on up main hill, steady over next fields, push on from High Moor. Very muddy conditions.

Friday Feb 14, 2014 #

7 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Thursday Feb 13, 2014 #

6 PM

Running warm up/down 12:59 [3] 2.31 km (5:37 / km)

With TP. Too windy for planned track session so did 8x400m at Selworthy instead.

Running intervals 34:35 [4] 6.15 km (5:37 / km)

8x400m (tarmac edge to cul de sac sign) with 400m jog recovery with TP.

83.12/2:57.77
83.45/2:55.25
81.77/3:05.17
79.8/3:34.95
79.47/3:27.9
80.27/3:55.47
79.07/3:43.2
78.19/

Running warm up/down 10:21 [2] 1.6 km (6:28 / km)

Wednesday Feb 12, 2014 #

3 PM

Running long 1:13:52 [3] 10.07 km (7:20 / km)

Stormy weather although pleasant enough at start and in valley. Helen La got meeting point wrong so CJ and HLo set off while I waited. Eventually HLa phoned so we met at top of Parbold Hill instead. Just parked up and CJ and HLo appeared - perfect timing. Ran rest of Ashurst route with them then back to van via start of Ashurst route with HLa. Heavy rain moments after finishing and van felt exposed so got to more sheltered spot fairly quickly.
6 PM

Running warm up/down 10:23 [2] 1.79 km (5:48 / km)

Street o cancelled due to Red wind warning. Did club session instead. 8 of us inc TP. Wild conditions. Warm up very unpleasant into gale with rain/hail inflicting pain.

Running hills 21:02 [3] 2.25 km (9:21 / km)

16 x Very short hills each starting with 10 bounds or right leg hops or left leg hops or high knees. Jog back recovery.

22.17/52.12
19.32/57.32
20.37/62.42
22.35/59.97
19.7/63.7
19.05/56.72
23.35/66.75
20.55/67
19.25/60.07
20.6/62.9
19.87/58.67
20.82/69.42
18.4/65.82
20.25/55.65
20.52/61.9
19.87

Running warm up/down 9:31 [2] 1.82 km (5:14 / km)

Tuesday Feb 11, 2014 #

6 PM

Running 10:00 [2] 2.0 km (5:00 / km)

Monday Feb 10, 2014 #

1 PM

Walking 1:37:30 [1] 6.2 km (15:44 / km)

Formby.
6 PM

Running warm up/down 8:35 [2] 1.5 km (5:43 / km)

Club session. TP, BD, ST, RC, RH, GW, MB, CJ, ML, MS.

Running intervals 32:36 [3] 5.44 km (6:00 / km)

Hill reps on Kenilworth bridge, jog down recovery.

Up from station as a warm up hill - 380m/93.4 secs then 3:34 jog to real start.

Did first 4 slowly then really sped up for next 4. Hung on last 2.

246m/54.27 secs/110.75 recovery jog
248m/52.7/106.6
247/50.67/111.4
260/54.1/119.9
249/42.62/114.55
252/45.65/122.5
246/43.92/103.25
251/46.57/129.52
248/49.02/111.91
263/48.23/141.19

Running warm up/down 5:31 [2] 0.91 km (6:03 / km)

Sunday Feb 9, 2014 #

9 AM

Running warm up/down 28:35 [2] 4.6 km (6:13 / km)

Pre-race warm up with TP in gale!!
11 AM

Running 43:27 [3] 5.34 km (8:08 / km)

Watching 10km. Several very fast splits from 7.5km point to finish!!

Saturday Feb 8, 2014 #

7 AM

Orienteering 1:11:45 [2] 5.25 km (13:40 / km)

Control hanging.
6 PM

Orienteering 32:58 [2] 3.65 km (9:02 / km)

Control collecting.

Friday Feb 7, 2014 #

Orienteering 48:25 [1] 2.06 km (23:30 / km)

MT.
4 PM

Orienteering 19:27 [2] 3.63 km (5:21 / km)

Altcar. Final planning/mapping check in readiness for tomorrow.

Thursday Feb 6, 2014 #

4 PM

Running 4:14 [2] 0.91 km (4:39 / km)

Avia White.
7 PM

Running 37:31 [3] 6.7 km (5:36 / km)

From Mad Dog finish to Promenade/Fairways and back again plus extra with TP. Included 2 x 500m at TP's race pace on way back. She did 1:56 and 1:54 easily. She's running well again now.

Wednesday Feb 5, 2014 #

11 AM

Running 10:00 [2] 2.0 km (5:00 / km)

Tuesday Feb 4, 2014 #

10 AM

Orienteering 55:30 [2] 5.0 km (11:06 / km)

Altcar planning.
12 PM

Running long 1:15:13 [2] 10.85 km (6:56 / km)

Woodland trails with JP.
6 PM

Running warm up/down 12:55 [2] 2.25 km (5:44 / km)

With TP.

Running intervals 46:00 [3] 9.05 km (5:05 / km)

8 x 1km at TP's 10km pace, 2 mins jog recovery but extra min after 3rd for TP loo stop. Very windy, just beat the rain. Best session by TP for ages.

48.65,48.17,49.84,47.95,44.53-3:59.15
48.92,50.79,48.89,47.12,43.98-3:59.73
48.69,48.36,46.28,46.9644.93-3:55.25
49.97,48.38,48.52,48.93,42.38-3:58
48.77,49.57,47.15,48.64,40.88-3:55
49.6,50.4,48.59,48.38,41.62-3:58.2
50.42,50.55,50.21,49.29,45.22-4:05.7
49.87,50.01,51.03,46.61,41.58-3:59.12

Running warm up/down 13:01 [2] 2.19 km (5:57 / km)

Monday Feb 3, 2014 #

10 AM

Running 10:00 [2] 2.0 km (5:00 / km)

Sunday Feb 2, 2014 #

6 PM

Running 20:00 [2] 4.0 km (5:00 / km)

Saturday Feb 1, 2014 #

9 AM

Running warm up/down 24:25 [2] 4.51 km (5:25 / km)

With TP.
10 AM

Running race 18:54 [4] 5.0 km (3:47 / km)

1:40.95
1:32.87
1:30.76
1:32.49
1:26.87
1:32.96
1:32.76
1:32.57
1:32.15
1:32.04
1:33.06
1:28.71
0:29.12
11 AM

Running warm up/down 1:06:26 [2] 11.64 km (5:42 / km)

With TP.

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