Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 30 days ending Nov 30, 2012:

activity

time

miles

Running

30:47:29

196.91

(9:23)

316.89

(5:50)

Orienteering

11:30:40

46.75

(14:46)

75.23

(9:11)

Skating

1:15:00

4.97

(15:05)

8.0

(9:23)

Total

43:33:09

248.62

(10:31)

400.12

(6:32)

3:30

0:00

» now

Friday Nov 30, 2012 #

1 PM

Orienteering 20:18 [3] 2.05 km (9:54 / km)

Running 1:54 [4] 0.48 km (3:58 / km)

Running 4:56 [1] 0.49 km (10:04 / km)

With MT.

Running 1:28 [5] 0.48 km (3:03 / km)

With MT.

Orienteering 7:43 [3] 1.35 km (5:43 / km)

Orienteering 9:09 [3] 1.56 km (5:52 / km)

6 PM

Running warm up/down 11:31 [2] 1.69 km (6:49 / km)

RB with JP. Great fun running with headtorches especially water jump.

Running 34:49 [3] 3.36 km (10:22 / km)

RBTT route. 7.14/1.46/6.45/9.51/7.20. With JP.

Running warm up/down 4:04 [2] 0.57 km (7:06 / km)

Thursday Nov 29, 2012 #

9 PM

Running 21:58 [3] 4.41 km (4:59 / km)

So cold. LS top and fingers only thawing at end of run.

Wednesday Nov 28, 2012 #

1 PM

Orienteering 1:55:02 [1] 8.08 km (14:14 / km)

Control hanging, route choices, shadowing, collection.

Tuesday Nov 27, 2012 #

12 PM

Running warm up/down 27:16 [2] 4.29 km (6:21 / km)

With JP.

Running intervals 25:00 [3] 5.0 km (5:00 / km)

R5K 3 x 1 mile + sprint finish to complete full 5k route with JP all at her target pace. She was hurting but made it :-)

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)

7 PM

Running warm up/down 8:38 [2] 1.2 km (7:12 / km)

With TP.

Running intervals 18:59 [4] 4.35 km (4:22 / km)

6 x 700m with TP at her 10k pace. 30 secs between efforts. 2.46, 2.41, 2.43, 2.43, 2.43, 2.42.

Running warm up/down 16:41 [1] 1.5 km (11:07 / km)

With TP.

Monday Nov 26, 2012 #

6 PM

Running warm up/down 8:30 [2] 1.51 km (5:37 / km)

Club session. Rain had eased a lot but still wet session!!

Running intervals 31:20 [5] 6.0 km (5:13 / km)

10 efforts around streets with club. Mostly approx 350m although 3 much shorter. Easy first effort 3.47 pace then 3.13-3.20 pace except 1 at 3.06 and another 3.28 pace. Recovery jogs 200-500m. Felt strong throughout.

Running warm up/down 5:32 [2] 0.77 km (7:13 / km)

Sunday Nov 25, 2012 #

8 AM

Running long 2:06:25 [3] 23.1 km (5:28 / km)

Club run with ultra Ben, BD and TP and 1st lap with PA too.

12 PM

Running long 1:09:29 [3] 11.0 km (6:19 / km)

With JP.

Saturday Nov 24, 2012 #

12 PM

Running warm up/down 16:57 [2] 2.24 km (7:34 / km)

With TP.

1 PM

Running warm up/down 34:08 [2] 3.95 km (8:38 / km)

Watching women's race from various locations, running between.

2 PM

Running race 41:00 [5] 9.6 km (4:16 / km)

Tough in mud. Start was slightly too fast in hindsight although it felt controlled. Lost it too much on 2nd lap. Game over!!

Friday Nov 23, 2012 #

6 PM

Running 39:00 [2] 6.2 km (6:17 / km)

Jubilee trail laps with JP. Mainly steady but a few faster laps. Each lap 390m.

Thursday Nov 22, 2012 #

7 PM

Running 27:31 [3] 5.44 km (5:03 / km)

R5k PE run with a few 50-150m efforts thrown in. With TP. Nice and light after last night's effort and thinking ahead to Saturday which will be tough in the mud. Chatted about recent races and strategy for Saturday.

Wednesday Nov 21, 2012 #

1 PM

Orienteering 1:02:51 [1] 4.5 km (13:58 / km)

6 PM

Running warm up/down 11:11 [2] 2.14 km (5:14 / km)

Running warm up/down 11:41 [2] 1.36 km (8:35 / km)

With TP and JP.

7 PM

Running race 18:35 [5] 5.0 km (3:43 / km)

R5K Torchlight.

Running warm up/down 12:00 [1] 1.5 km (8:00 / km)

With TP and JP.

Tuesday Nov 20, 2012 #

5 PM

Running 24:14 [3] 5.4 km (4:29 / km)

R5k fartlek.

Monday Nov 19, 2012 #

6 PM

Running warm up/down 13:44 [1] 1.85 km (7:26 / km)

Club session

Running intervals 34:01 [3] 6.2 km (5:29 / km)

Club session. 10 efforts. I did full session but took easy due to racing yesterday and probably Wednesday and Saturday. First 4 approx 4 mins/k, 5 at approx 3.48 pace and last one at 4 again. Distances 232-482m. Recoveries 1.26-2.59 jogs.

Running warm up/down 6:37 [1] 0.96 km (6:54 / km)

Club session.

Sunday Nov 18, 2012 #

8 AM

Running warm up/down 21:41 [2] 3.76 km (5:46 / km)

With TP.

9 AM

Running race 37:41 [5] 10.0 km (3:46 / km)

:-). TP did 39.10.

10 AM

Running warm up/down 36:21 [2] 4.22 km (8:37 / km)

With TP.

Saturday Nov 17, 2012 #

12 PM

Running 10:00 [1] 1.0 km (10:00 / km)

Warm up outdoors and inside with TP prior to her race.

2 PM

Skating 1:15:00 [3] 8.0 km (9:23 / km)

Post race with TP. Good fun despite lack of style. 5 falls. Found out I could move backwards after watching TP.

Friday Nov 16, 2012 #

12 PM

Orienteering 24:44 [2] 2.27 km (10:54 / km)

Control hanging.

2 PM

Orienteering 1:02:28 [3] 7.3 km (8:33 / km)

Thursday Nov 15, 2012 #

7 PM

Running 23:28 [2] 4.74 km (4:57 / km)

Very easy.

Wednesday Nov 14, 2012 #

12 PM

Orienteering 27:22 [2] 2.95 km (9:17 / km)

3 PM

Orienteering 1:08:50 [1] 6.24 km (11:02 / km)

Checking suitability for future sessions.

6 PM

Running warm up/down 13:09 [2] 2.0 km (6:35 / km)

Club session. 16 in CC's group.

Running intervals 28:40 [4] 4.07 km (7:03 / km)

5 x 670m with TP at approx 10k pace. 2.32, 2.28, 2.25, 2.27, 2.27. Long and variable recoveries which is standard for this group - 4.21, 4.12, 3.54, 2.36.

Running warm up/down 7:20 [2] 1.25 km (5:52 / km)

Tuesday Nov 13, 2012 #

6 PM

Running warm up/down 15:28 [1] 2.11 km (7:20 / km)

With TP.

Running intervals 26:50 [4] 6.4 km (4:12 / km)

R5k 4 x 1.6km at TP's 10k RPE with 1 min between. Did start post - 1.6k post, 1.6-3.2, 3.2-1.6, 1.6-start. 6.17, 6.48, 6.55, 6.50. Variations due to slopes and different surfaces. 400m splits: 92, 95, 95, 94; 94, 97, 104, 96; 100, 107, 97, 94; 92, 105, 102, 93. TP with me on first but 15s behind on remainder. Still good.

Running warm up/down 11:38 [2] 1.97 km (5:54 / km)

With TP.

Monday Nov 12, 2012 #

6 PM

Running warm up/down 13:04 [1] 1.81 km (7:13 / km)

Club session

Running intervals 16:09 [4] 4.25 km (3:48 / km)

Club session - street intervals. Paced TP at her 10k pace except last one when we agreed to run faster to add fun and simulate end of race. 1.47 for 468m, 1.46 for 463m, 1.46 for 450m, 3.08 for 813m, 1.59 for 522m, 3.00 for 786m, 2.43 for 747m. Variable length/time jog recovery between.

Running intervals 18:49 [1] 2.1 km (8:58 / km)

Recovery jogs - 171m, 554m, 394m, 330m, 424m, 252m

Running warm up/down 3:40 [1] 0.53 km (6:56 / km)

Sunday Nov 11, 2012 #

7 AM

Running warm up/down 2:24 [3] 0.47 km (5:07 / km)

With TP.

8 AM

Running 59:08 [3] 11.15 km (5:18 / km)

Club run.

9 AM

Running tempo 44:31 [5] 10.0 km (4:27 / km)

10k tempo on tarmac, woodland tracks and sandy trails with TP and BJ. Same route as Tuesday. Triangle a/c-Junction A full loop-Junction A 1k loop-Triangle c/w. Detail: 7.27 Triangle, total 10.13 to woodland path then 5.52 to A, 6.17 to T-junction, 3.55 to A, 2.39 to turn off, 1.00 to main track, 1.26 to A, 5.49 to Sunday start, 7.14 to end.

10 AM

Running warm up/down 4:50 [3] 0.7 km (6:54 / km)

Actually did a little more.

12 PM

Running long 1:11:54 [2] 9.94 km (7:14 / km)

Easy run on woodland paths and sandy trails with JP. Her right knee was hurting again so very easy.

Saturday Nov 10, 2012 #

3 PM

Running warm up/down 16:34 [3] 3.6 km (4:36 / km)

Running tempo 13:50 [5] 3.6 km (3:51 / km)

Aimed for 3.6km at 10k pace. Warm up was tough so expectations bit low. Did ok in circumstances and considering wearing trainers and path wet. Nice even pacing although bit slow. 500m splits: 1.57, 1.57, 1.57, 1.57, 1.56, 1.54, 1.51.

8 PM

Running 51:03 [3] 10.38 km (4:55 / km)

Mental toughness 1 Weather 0 :-) Would've been so easy not to train in the heavy rain. Kept trying to put it off sitting in van listening to sport on radio, playing some music, looking at attackpoint but finally took the plunge!! Glad I did.

Friday Nov 9, 2012 #

1 PM

Orienteering 13:12 [1] 1.04 km (12:42 / km)

4 PM

Orienteering 50:32 [2] 5.25 km (9:38 / km)

Thursday Nov 8, 2012 #

3 PM

Orienteering 1:03:40 [2] 6.95 km (9:10 / km)

Lovely seeing two red squirrels in different parts of wood. First very dark, the other quite orange.

7 PM

Running warm up/down 20:38 [2] 3.02 km (6:50 / km)

R5k area with TP.

Running tempo 8:11 [4] 2.12 km (3:52 / km)

3 continuous 700m laps with TP at her 10k pace.

Running warm up/down 12:05 [1] 1.64 km (7:22 / km)

With TP.

Wednesday Nov 7, 2012 #

7 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Orienteering race 1:01:30 [4] 10.8 km (5:42 / km)

TP chose route and navigated. She opted for southern route. Did well although map suspect nr 61 and location was dubious, 31 possibly. After 450 points Trace chose route but I navigated (TP got us to 6.3km in 37.01) . Got another 350 in 4.5km. Fast finish - final 2.6km in 11.30. 1.30 late though!!

9 PM

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)

Tuesday Nov 6, 2012 #

4 PM

Running 52:06 [4] 10.72 km (4:52 / km)

Triangle a/c-Junction A full loop-Junction A 1k loop-Triangle c/w. 10k was exactly at main traffic lights (48.25). Detail: 8.50 Triangle, total 12.20 to woodland path then 6.21 to A, 6.35 to T-junction, 4.04 to A, 2.37 to turn off, 1.00 to main track, 1.25 to A, 6.04 to Sunday start, 11.33 to end including 8.28 triangle.

5 PM

Note

Didn't feel like training but got into it and ended with an unplanned quality session. Great running along woodland paths at dusk.

Monday Nov 5, 2012 #

12 PM

Running 40:14 [3] 5.54 km (7:16 / km)

R5k 3x700m loop aiming for 10k race pace to get used to that rhythm. Bit slow, thought it felt too easy. 2.55/2.50/2.53. Saw Keith.

Sunday Nov 4, 2012 #

8 AM

Running warm up/down 7:39 [3] 1.55 km (4:56 / km)

Running long 59:58 [3] 11.16 km (5:22 / km)

Club training lap 1 with others

9 AM

Running long 53:41 [3] 9.97 km (5:23 / km)

Club training lap 2. Nobody else carried on so I did solo which is reflected in the quicker time than normal.

10 AM

Running warm up/down 7:17 [2] 1.31 km (5:34 / km)

Note

Frosty morning. Don't think arms got warm at all. At least it was dry. Woods were lovely.

12 PM

Running long 1:21:38 [2] 9.27 km (8:48 / km)

Woodland trails, sandy paths and 'lost world' with JP. Got tangled in some severe undergrowth trying to find way out of lost world. Garmin trace should be interesting.

C • getting lost 2

7 PM

Note

Garmin trace showed we were within 35m of escape at one point. Unfortunately I took us on a 20 minute detour!! At least that meant we got great view of red squirrel which noisily scolded us for being in its territory.

Saturday Nov 3, 2012 #

1 PM

Orienteering warm up/down 26:47 [1] 2.29 km (11:42 / km)

Orienteering race 47:58 [3] *** 9.1 km (5:16 / km)

Lost min 1.42 to 1, otherwise ok. Gate issue 3-4 involved long detour.

2 PM

Orienteering warm up/down 28:34 [1] 3.5 km (8:10 / km)

Friday Nov 2, 2012 #

2 PM

Running 1:47:54 [2] 15.02 km (7:11 / km)

Total explore. With weather set to deteriorate I opted for late lunch run in case this evening's sessions don't go ahead. Close up buzzard action which then soared above until I was out of its zone. Saw woodcock shortly after. Highlight was finding entrance to elusive 'Lost World'. Took opportunity to explore it later on - bonus :-) Prolonged hailstorm 3km from end was penalty for staying out too long!!

6 PM

Running intervals 1:05:41 [5] 11.06 km (5:56 / km)

Was half right. Too wet for Jess (got a bandage to keep dry too). Did same R5k session as last night, this time with TP. Heavy hail shower on finishing second set. 16.18/2.25km warm up. 89, 93, 95, 94/92,96,93,92/94,95,92,88. 53,56,53 for the 300's. All much easier than last night despite being much faster. TP v controlled :-)

Thursday Nov 1, 2012 #

5 PM

Running warm up/down 9:32 [2] 1.77 km (5:23 / km)

Running intervals 43:34 [5] 7.66 km (5:41 / km)

R5k 3 sets of 4x400m, 15s recovery. Jog back from 1.6k to start between sets. 97,99,97,96; 95,98,97,94; 98,100,98,95. Disappointed but weather windy and tired plus surface and dark contributed. Ended with 3x300m with 1 min recovery, flat tarmac 65,61,63 so ended positively :-)

7 PM

Note

Don't suppose 4 consecutive days of speed work helped!!

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