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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Running19 14:23:16 93.96(9:11) 151.21(5:43)
  Orienteering5 3:51:18 13.91(16:38) 22.39(10:20)
  cycling4 1:59:34 21.16(5:39) 34.06(3:31)
  Total28 20:14:08 129.03(9:25) 207.66(5:51)

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Monday Mar 31, 2014 #

12 PM

Running warm up/down 20:46 [1] 3.29 km (6:19 / km)

With JP. First run together in ages.

Running intervals 12:54 [3] 1.82 km (7:05 / km)

3x400m JP fitness test between 3.6km post and 3.2km post at R5k, 4 mins jog recovery continuing the loop.

87.17
96.32
107.77

1st effort very fast early on. JP did very well to last until end. 2nd effort more even. JP drained by last 100m on 3rd effort.

Running warm up/down 20:55 [1] 2.67 km (7:50 / km)

With JP. Walked bit chatting to Amanda C and her children.

Sunday Mar 30, 2014 #

9 AM

Running long 1:35:41 [2] 14.54 km (6:35 / km)

Very relaxed pace with MS and TP. Although it was a race we treated it as a social run. Lots struggled with map and directions in places. Was fun heading groups once they realised I knew what I was doing!!

Saturday Mar 29, 2014 #

8 AM

Running warm up/down 20:47 [2] 2.93 km (7:06 / km)

Parkrun warmup.
9 AM

Running race 19:24 [4] 5.0 km (3:53 / km)

New Parkrun. Quite breezy plus sharp bends and hill x 3 impacted on time. Also most of route is loose gravel which didn't help. Ran with SL until I gained slight advantage approaching running track with 800m to go.

Running warm up/down 6:34 [2] 1.0 km (6:36 / km)

Friday Mar 14, 2014 #

1 PM

cycling 47:57 [4] 14.59 km (3:17 / km)

Kew to MT session along bypass. Windy.
3 PM

cycling 34:07 [3] 8.25 km (4:08 / km)

MT session to home via woods.
4 PM

cycling 22:48 [3] 7.24 km (3:09 / km)

Home to Eastbank via Weld.
5 PM

cycling 14:42 [3] 3.98 km (3:42 / km)

Eastbank to Phoenix to Portland to Kew.
6 PM

Running 49:41 [2] 8.86 km (5:36 / km)

With TP.

Thursday Mar 13, 2014 #

4 PM

Orienteering 57:25 [2] 4.49 km (12:47 / km)

HH POC and map checking.
7 PM

Running warm up/down 14:00 [2] 2.82 km (4:58 / km)

Kew towards TP.

Running warm up/down 12:25 [2] 1.94 km (6:24 / km)

With TP.

Running intervals 12:02 [3] 2.3 km (5:14 / km)

8x250m at TP's 1500m pace. 45 secs recovery.

51.65
49.34
49.62
49.73
50.50
48.31
49.50
47.75

Running warm up/down 28:33 [2] 4.72 km (6:03 / km)

With TP.

Running warm up/down 15:50 [2] 3.22 km (4:55 / km)

Extra solo.

Wednesday Mar 12, 2014 #

6 PM

Running warm up/down 9:27 [2] 1.74 km (5:26 / km)

Club session. 14 in this, loads in other group.

Running hills 26:36 [3] 3.43 km (7:45 / km)

Oxford Gardens very short hills. Alternated hill only and flat then hill. 8 of each, jog back. Very short hills mainly began with 10 hops or bounds.

15.97/86.40/27.40/70.1
18.62/81.50/28.84/61.12
19.47/89.95/27.32/67.82
18.20/83.68/28.64/61.87
14.75/116.80/24.57/63.37
19.0/83.02/28.07/63.47
18.90/91.55/27.32/70.35
17.7/89.32/25.72/56.03


Running warm up/down 8:56 [2] 1.54 km (5:48 / km)

Tuesday Mar 11, 2014 #

6 PM

Running warm up/down 15:12 [2] 2.61 km (5:49 / km)

With TP.

Running tempo 16:47 [3] 4.0 km (4:12 / km)

With TP.

Running warm up/down 11:27 [2] 2.07 km (5:32 / km)

With TP.

Monday Mar 10, 2014 #

6 PM

Running warm up/down 5:55 [2] 1.03 km (5:45 / km)

Club session. 14 inc TP.

Running intervals 33:08 [3] 6.19 km (5:21 / km)

With TP to ensure her efforts restrained.

95.17/381m/4:10per km/2:15/353m
79.1/352/3:44/1:05/173
44.25/199/3:41/1:38/343
61.02/274/3:42/1:42/224
75.7/328/3:51/1:46/230
67.37//3113:36/1:41/233
68.25/299/3:48/97.08/197
51.34/225/3:47/1:38/243
55.49/234/3:57/2:44/383
44.27/229/3:13/1:39/192 - allowed a fast one!!
64.67/291/3:42/1:25/183
66.37/3073:35

Running warm up/down 3:54 [2] 0.61 km (6:22 / km)

Sunday Mar 9, 2014 #

9 AM

Running warm up/down 27:56 [2] 4.61 km (6:04 / km)

With TP.

Running race 37:39 [5] 10.0 km (3:46 / km)

Still tired from last couple of days. Controlled start but fairly quick especially trying to stay with SW. She pulled out approx 4km though.

85.87
85.58
86.30
88.28
91.75
93.31
91.58
90.51
89.93
95.8
95.64
93.55
89.21
91.26
92.75
92.58
93.13
95.19
89.3
91.84
90.42
91.36
95.49
94.85
63.22


11 AM

Running warm up/down 35:26 [2] 5.68 km (6:14 / km)

With TP.
3 PM

Running 15:19 [1] 0.99 km (15:26 / km)

Trafford

Saturday Mar 8, 2014 #

5 PM

Orienteering 37:23 [2] 4.01 km (9:19 / km)

Post MTBO event run round part of course. Not as bad as it could've been but certain sections would've definitely challenged me on bike!!

Friday Mar 7, 2014 #

1 PM

Orienteering 28:35 [2] 4.5 km (6:21 / km)

Control hanging plus course run in 7:29 (1.59km).
2 PM

Orienteering 34:56 [3] 3.0 km (11:39 / km)

MT session.

Orienteering 10:32 [2] 1.39 km (7:35 / km)

Control collecting. Got couple earlier in attempt to use security wires to open a woman's car through a slightly open window after her dog locked key inside!! Bit of teamwork and job done.

Thursday Mar 6, 2014 #

6 PM

Running warm up/down 21:57 [2] 3.3 km (6:39 / km)

With TP.

Running intervals 9:02 [3] 1.6 km (5:39 / km)

4x400m between 3.2km and 3.6km posts at R5k with 1 min recovery. Supposedly at TP's 10k pace but she felt easy.

93.82
90.35
88.75
87.44

Running warm up/down 14:57 [2] 2.49 km (6:00 / km)

Wednesday Mar 5, 2014 #

5 PM

Orienteering 1:02:27 [2] 5.0 km (12:29 / km)

Easy session in woods. Great to wear road racers for orienteering. Several red squirrels up close. Tricky matching some of the contours and depressions.
6 PM

Running warm up/down 13:16 [2] 2.51 km (5:17 / km)

Club session. 14 in RM group.

Running intervals 21:11 [4] 3.78 km (5:36 / km)

Paarlauf session so group split into 2. First group ran from Promenade side of Dunes to Morrisons side via roundabout and handed over to partner in second group. First group then walked back to their start to await partner. 7 efforts each.

92.65/430m/92.6/117m
84.8/94.82
81.76/95.51
78/97.17
80.75/95.87
84/90
84.2

Running warm up/down 13:01 [3] 2.35 km (5:32 / km)

Tuesday Mar 4, 2014 #

5 PM

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

Monday Mar 3, 2014 #

6 PM

Running warm up/down 6:39 [2] 1.13 km (5:53 / km)

Club session. 15 including TP.

Running intervals 37:23 [4] 6.84 km (5:28 / km)

93/0469m/3:39/387m
79.3/396/81.82/188m
61.42/3:30/464m
64.25/346/2:11/208m
48.45/263/2:44/324m
83.62/414/94.9/151m
60.07/334/1:54/191m
102.05/539/4:08/561m
124.45/618/3:17/378m
54.17/261m

Most under 3:20/km, several sub-3:05

Running warm up/down 5:26 [2] 0.84 km (6:28 / km)

Sunday Mar 2, 2014 #

12 PM

Running warm up/down 18:14 [2] 3.2 km (5:42 / km)

With TP in readiness for her indoor race.
3 PM

Running warm up/down 29:31 [2] 5.15 km (5:44 / km)

With TP post-race.

Saturday Mar 1, 2014 #

9 AM

Running warm up/down 27:04 [2] 4.55 km (5:57 / km)

With TP.

Running race 18:34 [4] 5.0 km (3:43 / km)

94.1
87.48
82.6
90.58
88.13
94.7
97.15
90.66
90.22
89.41
87.12
83.3
38.06

Running warm up/down 39:47 [2] 6.86 km (5:48 / km)

With TP.

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