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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running47 34:42:56 217.4(9:35) 349.88(5:57)
  Orienteering9 6:19:19 25.12(15:06) 40.43(9:23)
  Total56 41:02:15 242.53(10:09) 390.31(6:19)

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Sunday Mar 31, 2013 #

8 AM

Running warm up/down 6:43 [3] 1.52 km (4:25 / km)

Running 59:34 [3] 11.25 km (5:18 / km)

Club run with ultra Ben, ST, PA, BD, KE, CD.
9 AM

Running 58:55 [3] 10.03 km (5:52 / km)

Club run with ultra Ben and BD. Flooding much reduced :-)

Running warm up/down 6:59 [2] 1.3 km (5:22 / km)

12 PM

Running long 1:41:32 [3] 14.35 km (7:05 / km)

With JP. From RB through dunes and boardwalk to pinewoods then back via station and roads. Tired towards end. JP coped very well.

Saturday Mar 30, 2013 #

2 PM

Running warm up/down 28:28 [2] 3.12 km (9:07 / km)

With TP and part with MS. Tarmac section of race. Valuable to see snow by gate entering/exiting field.
3 PM

Running race 22:55 [5] 4.76 km (4:49 / km)

Kept it slow on tarmac section. Worked well as photos show those with me after 1.2k who started too fast took 1 min longer overall. 14:15 up, 8:40 down.

Friday Mar 29, 2013 #

10 AM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Running race 40:53 [3] 10.0 km (4:05 / km)

With TP. CC joined us 5.5k. TP well off her pace after 4k. Asked if going to stop just after 5k but she wanted to continue. At 8k told her I was going to race from 9k and hoped she'd stick with me. No chance - 3:18 with TP finishing 38 secs back and CC another 9 down.
12 PM

Running warm up/down 14:13 [1] 1.96 km (7:15 / km)

Quays with TP.
4 PM

Running 42:26 [2] 6.46 km (6:34 / km)

Beach and prom with JP. Sunny but chilly.

Thursday Mar 28, 2013 #

5 PM

Orienteering 27:11 [2] 2.79 km (9:45 / km)

NE dunes. Cold but sunny, hardly any clouds.

Wednesday Mar 27, 2013 #

6 PM

Running 22:02 [2] 3.1 km (7:06 / km)

Easy run in dunes and round sands lake. Dead barn owl in dunes :-( Snow flurries during day, ok but cold evening.

Tuesday Mar 26, 2013 #

7 PM

Running warm up/down 14:51 [2] 2.83 km (5:15 / km)

With TP.

Running intervals 23:52 [3] 6.0 km (3:59 / km)

3x2k with TP on Selworthy loop. 1st effort at her opening 10k pace (first 1k too slow though), 2nd and 3rd efforts - first 1k at her opening 10k pace then speeding up to main 10k pace. Full recovery (approx 5 mins) between efforts.

8:10, 7:53, 7:49

26.18, 25.31, 51.05, 48.09, 51.13, 49.61, 23.41, 23.15, 50, 48.78, 47.43, 46.94 = 4:11/3:59

4:03/3:50. No splits other than first 400 of 2nd km was 85s.

24.01, 22.08, 47.22, 47.96, 48.12, 47.12, 21.31, 22.36, 44.53, 47.11, 45.93, 41.39, 9.85 (47m). Extra 47m was until TP's Garmin bleeped for 2k (I was running wider) = 3:57/3:42+10.

Running warm up/down 6:11 [2] 1.0 km (6:11 / km)

Monday Mar 25, 2013 #

12 PM

Running warm up/down 14:24 [2] 2.37 km (6:05 / km)

With JP.

Running intervals 24:07 [3] 5.0 km (4:49 / km)

5X1k at JP's 5k pace on Selworthy loop. 4:43, 4:46, 4:53, 4:48, 4:53. Approx 2 mins recovery. Cold and windy.

Running warm up/down 19:31 [2] 2.37 km (8:14 / km)

7 PM

Running warm up/down 24:47 [2] 3.77 km (6:34 / km)

With TP.

Running intervals 5:08 [3] 1.8 km (2:51 / km)

6X300m at TP's 10k pace, 15 secs recovery. 69, 70, 70, 65, 67, 67.

Running warm up/down 11:57 [2] 1.88 km (6:21 / km)

Sunday Mar 24, 2013 #

11 AM

Running warm up/down 40:05 [2] 6.72 km (5:58 / km)

At R5k with TP. Bitterly cold, strong wind.

Running hills 10:16 [3] 1.76 km (5:50 / km)

10x80m hills (17s avge) with jog back recovery. TP moving very well, slightly faster on all.

Running warm up/down 24:35 [2] 3.37 km (7:18 / km)

1 PM

Running long 1:35:28 [2] 12.25 km (7:48 / km)

Woodland and sandy paths plus some off trail with JP. Very cold wind. Some sections alongside dunes still flooded.

Saturday Mar 23, 2013 #

8 PM

Running 10:30 [1] 2.0 km (5:15 / km)

Some snow. Icy wind again.

Friday Mar 22, 2013 #

6 PM

Running 9:30 [1] 2.0 km (4:45 / km)

Snowing and bitterly cold wind all day.

Thursday Mar 21, 2013 #

7 PM

Running warm up/down 19:34 [2] 3.52 km (5:34 / km)

With TP.

Running intervals 13:45 [4] 3.0 km (4:35 / km)

3 x 1k at TP's 10k pace on Selworthy route. Very cold with strong wind but achieved :-) 3:48, 3:48, 3:42. Recoveries 1:21 and 1:06 slightly longer than scheduled.

Running warm up/down 15:14 [2] 2.28 km (6:41 / km)

Excellent session especially after last night's race and weather.Could've done more but unnecessary.

Wednesday Mar 20, 2013 #

12 PM

Running warm up/down 38:26 [2] 5.8 km (6:38 / km)

At R5k with JP.

Running intervals 14:31 [3] 1.95 km (7:27 / km)

6x200m with JP. 43, 40, 42, 42, 42, 43. Approx 90 between.

Running warm up/down 14:49 [2] 1.82 km (8:08 / km)

7 PM

Orienteering race 1:01:07 [4] 11.97 km (5:06 / km)

With TP. Very fast final 3k!!

Tuesday Mar 19, 2013 #

11 AM

Orienteering 25:35 [3] 2.25 km (11:22 / km)

HH control hanging.
1 PM

Orienteering 1:15:23 [1] 2.43 km (31:01 / km)

HH observing.
2 PM

Orienteering 22:31 [2] 2.21 km (10:11 / km)

HH collecting,
3 PM

Running 35:22 [2] 3.45 km (10:15 / km)

Wigan

Monday Mar 18, 2013 #

9 AM

Orienteering 28:33 [2] 2.48 km (11:31 / km)

HH control hanging
12 PM

Orienteering 20:21 [2] 2.15 km (9:28 / km)

HH collecting
6 PM

Running warm up/down 23:49 [2] 3.48 km (6:51 / km)

With TP

Running 9:24 [4] 2.48 km (3:47 / km)

2nd half R5k at my Jan torchlit pace with TP. She did well, only falling back in final 400m to finish 14 secs down.

Running warm up/down 5:44 [2] 0.52 km (11:03 / km)

Running intervals 1 [4] 0.3 km (3 / km)

40m/??, 159m/31s, 103m/20s. Bit of fun after tough session.

Running warm up/down 12:01 [2] 1.69 km (7:07 / km)

Saturday Mar 16, 2013 #

12 PM

Running 19:12 [2] 2.8 km (6:51 / km)

HH with TP.

Note

Check TP's Garmin as time and distance estimated as only started mine at halfway so just doubled.
2 PM

Running race 24:20 [5] 6.0 km (4:03 / km)

HH relay. AC ran leg 1 and came back in lead!! I had lonely run until overtaken after approx 4k by much faster runner. TP ran very well to only drop 1 place. BJ brought us back to 2nd overall and 1st mixed team :-) Tough course, downhill for 3k, flat muddy section, then back up hill for 2.5k plus!!
3 PM

Running warm up/down 15:31 [3] 3.0 km (5:10 / km)

With AC.

Friday Mar 15, 2013 #

8 PM

Running 11:00 [2] 2.0 km (5:30 / km)

Thursday Mar 14, 2013 #

2 PM

Orienteering 1:00:00 [1] 3.0 km (20:00 / km)

At HH with JP.
3 PM

Running 38:31 [3] 6.02 km (6:24 / km)

HH relay route recce with JP.

Wednesday Mar 13, 2013 #

12 PM

Running warm up/down 23:02 [2] 3.8 km (6:04 / km)

With JP at R5k.

Running intervals 19:53 [3] 3.2 km (6:13 / km)

R5k start to 400m post x 4 at JP's fast sustainable pace with recovery jog back to start between each. 102.72/172.11/110.81/209.62/100.1/191.9/100/206.64.

Running warm up/down 14:05 [2] 2.0 km (7:03 / km)

With JP.
7 PM

Orienteering race 58:38 [4] 11.15 km (5:16 / km)

With TP. Decent run, strong finish.

Tuesday Mar 12, 2013 #

7 PM

Running 18:16 [2] 2.8 km (6:31 / km)

SE dunes. N boardwalk still flooded. Opted for short, easy session. Didn't fancy encountering wild dogs in woods!!

Monday Mar 11, 2013 #

6 PM

Running warm up/down 6:21 [2] 1.08 km (5:53 / km)

Club session. Icy wind, some snow. BD, ST, RC, GW, TP, SL, CJ, MR, NA.
7 PM

Running intervals 31:58 [3] 6.2 km (5:09 / km)

Club session. Classed as long intervals but they were 387m, 447m, 669m, 560m, 512m, 788m, 740m. Took most relatively easy - 94s, 102, 151, 129, 115, 164, 162. Recovery jogs 2:30-3:00.

Running warm up/down 3:59 [2] 0.55 km (7:15 / km)

Sunday Mar 10, 2013 #

9 AM

Running warm up/down 13:04 [2] 2.51 km (5:12 / km)

With TP.

Running race 40:41 [3] 10.0 km (4:04 / km)

With TP. Lots of positives but TP unable to push on when it mattered. Sugar spike probable cause.
3 PM

Running long 1:19:51 [2] 12.4 km (6:26 / km)

With JP. Lap 1 in 73:00 including brief chat with Mary Dean S of Fisherman's and red squirrel spotting S end Dobsons Ride.

Saturday Mar 9, 2013 #

12 PM

Running 56:05 [3] 9.08 km (6:11 / km)

Enjoyable run with DB on woodland trails plus some off path and on new forestry tracks.

Friday Mar 8, 2013 #

4 PM

Running 29:24 [2] 5.24 km (5:37 / km)

Hightown checking out possible routes for forthcoming trail race.
6 PM

Running 1:04:07 [3] 11.4 km (5:37 / km)

Checking possible route with Ben J for forthcoming race.

Thursday Mar 7, 2013 #

12 PM

Running warm up/down 12:56 [2] 2.2 km (5:53 / km)

With JP at Selworthy.

Running intervals 19:12 [3] 4.0 km (4:48 / km)

4 x 1k with JP. 4:48/4:48/4:49/4:47. Approx 3 mins walk/rest between (not included in total time/distance).

Running warm up/down 13:48 [2] 2.15 km (6:25 / km)

7 PM

Running warm up/down 9:25 [2] 1.75 km (5:23 / km)

With TP.

Running 32:18 [3] 5.06 km (6:23 / km)

3 x 300m at TP's target 10k pace (simulating controlled start), 2 x 300m fast (for bit of zip), 1 x 1k at TP's target 10k pace, 3 x 300m at her 10k pace.
100m splits - 24.69, 22.83, 23.13/25.29, 24.35, 23.93/24.44, 23.65, 25.09/19.57, 17.87, 19.08/18.72, 18.07, 20.12/22.71, 22.25, 23.01, 22.68, 22.85, 23.52, 23.44, 23.74, 25.48, 24.59 = 3:54.32/23.06, 21.26, 23.19/25.48, 23.01, 23.31/24.15, 23.54, 23.58. She's in the groove :-)

Wednesday Mar 6, 2013 #

7 PM

Running warm up/down 16:46 [2] 2.87 km (5:51 / km)

With TP.

Running intervals 16:04 [4] 4.0 km (4:01 / km)

Aim to get TP into 10k groove. 1k at slow start pace. Review. 1k at slow start pace followed immediately by 1k at main pace. Review. 1k at main pace. 200m splits - 49.2, 51.17, 50.24, 49.22, 49.07 = 248.9; 50.72, 47.6, 51.23, 51.15, 50.54 = 251.24/46.81, 48.21, 46.98, 47.22, 47.11 = 236.33; 46.4, 45.5, 45.06, 46.17, 44.65 = 227.78.

Running warm up/down 9:34 [2] 1.67 km (5:44 / km)

Tuesday Mar 5, 2013 #

7 PM

Running warm up/down 20:36 [2] 2.92 km (7:03 / km)

With TP.

Running 14:12 [4] 3.41 km (4:10 / km)

On prom. Rolling start efforts at TP's target 10k pace. 45s to get up to speed then 500m, 250m, 500m, 500m, 250m, 500m with 45s for deceleration and acceleration between each. 1:54/55/1:54/1:57/57/1:54.

Running warm up/down 8:03 [2] 1.16 km (6:56 / km)

Monday Mar 4, 2013 #

12 PM

Running (Terrain) 1:02:33 [2] 7.56 km (8:16 / km)

RB dunes with JP.
6 PM

Running warm up/down 12:06 [1] 1.74 km (6:57 / km)

Club session. 14 tonight.

Running 32:41 [3] 6.29 km (5:12 / km)

Club session. 1 effort then 7 pyramid efforts plus a bonus effort. Variable jog recoveries. Kept it controlled after yesterday's high mileage.

Running warm up/down 3:44 [1] 0.53 km (7:03 / km)

Sunday Mar 3, 2013 #

8 AM

Running 55:47 [3] 11.2 km (4:59 / km)

Club run - lap 1 only. Pushed ahead with Dave M and CD from NT kiosk.

Running warm up/down 5:14 [2] 0.9 km (5:49 / km)

10 AM

Running warm up/down 3:14 [2] 0.5 km (6:31 / km)

With TP.

Running 1:05:22 [2] 11.32 km (5:46 / km)

Club lap 1 route with TP.
11 AM

Running 29:50 [2] 3.99 km (7:29 / km)

Tagged on some extra with TP. Yellow posts, edge of woods, through some floodwater then cut through woods initially on rutted new tracks.

Running 3:26 [2] 0.57 km (6:04 / km)

With JP.
12 PM

Running 1:13:07 [2] 11.28 km (6:29 / km)

Club lap 1 again!! This time with JP.

Running warm up/down 2:50 [2] 0.44 km (6:28 / km)

With JP.

Saturday Mar 2, 2013 #

1 PM

Running 35:43 [2] 3.78 km (9:27 / km)

Beacon Park xc. Part with xc, part watching women's race.
2 PM

Running race 34:33 [5] 8.03 km (4:18 / km)

XC. Very little mud today

Friday Mar 1, 2013 #

4 PM

Running 26:00 [1] 5.23 km (4:58 / km)

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