Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Oct 12, 2013:

activity

time

miles

Running

7:13:50

42.21

(10:17)

67.93

(6:23)

Total

7:13:50

42.21

(10:17)

67.93

(6:23)

2:25

0:00

» now

Saturday Oct 12, 2013 #

4 PM

Running long 54:08 [2] 7.43 km (7:17 / km)

TP’s testing aborted when their laptop failed. Went to Farmers Arms for meal, just finished when Carole walked in, few mins later we joined in social run with Clive, Kayleigh, Stephanie and Shell!! Another unexpected bonus run :-)

5 PM

Running hills 2:55 [4] 0.51 km (5:44 / km)

Had left van in quarry car park which warned gate locked 5.00 so after race finish line I dashed up hill. 5.30 but gate was still open, fortunately.

Friday Oct 11, 2013 #

11 AM

Running long 57:58 [3] 9.41 km (6:10 / km)

Unexpected bonus run on woodland trails with MS :-)

7 PM

Running 24:23 [2] 4.12 km (5:55 / km)

Easy run with TP with 3x12secs efforts thrown in. Purpose getting TP prepared for tomorrow.

Thursday Oct 10, 2013 #

Running 12:00 [1] 2.0 km (6:00 / km)

Tired after great night out.

Wednesday Oct 9, 2013 #

7 PM

Running warm up/down 9:20 [2] 1.36 km (6:52 / km)

Plan was to train solely with JP but ended up chatting until club session began so did that instead. 15 or so in middle group.

Running intervals 39:30 [3] 6.1 km (6:29 / km)

3x4 mins, 3x2 mins, 3x1 min. Blowy on coast tonight. Ran alongside JP. She was confident enough to set off fast each time, trying best to hold it together. Distances 843m, 930m and 935m in 4’s, 478, 499 and 501 in 2’s and 277, 270 and 290 in 1’s.

Recoveries were regrouping - 2:31, 2:17, 2:39, 1:41, 1:52, 1:49, 2:27, 2:43.

Running warm up/down 6:10 [2] 0.68 km (9:06 / km)

Tuesday Oct 8, 2013 #

7 PM

Running warm up/down 12:23 [2] 2.25 km (5:30 / km)

Sel loop with TP.

Running tempo 11:52 [3] 3.0 km (3:57 / km)

Planned to be 3km tempo run round Sel loop with TP at her LT pace. Turned out slightly faster but not much. 200 splits of 47.14, 47.77, 49.7, 48.57, 47.38, 46.49, 49.27, 49.02, 48.36, 47.51, 46.49, 47.94, 47.24, 46.38, 43.62.

Running warm up/down 10:54 [2] 2.02 km (5:24 / km)

Monday Oct 7, 2013 #

6 PM

Running warm up/down 6:53 [2] 1.33 km (5:11 / km)

Club session - 15 in group

Running intervals 36:17 [3] 6.5 km (5:35 / km)

Woodland trails for first 5 efforts then local roads once too dark.

2:55/754m
3:30/436m jog recovery
2:55/699m
2:19/222
1:57/517
2:04/232
1:34/448
3:47/500
1:24/362
4:34/663
1:42/416
2:45/404
1:05/314
1:33/169
1:24/402

Running warm up/down 4:01 [2] 0.48 km (8:22 / km)

Too short!!

Sunday Oct 6, 2013 #

9 AM

Running long 1:01:35 [3] 10.34 km (5:57 / km)

Club 9am loop in 59:10. TP's first session on sand for ages - she struggled on tech sections.

10 AM

Running long 39:49 [3] 6.29 km (6:20 / km)

Top up with TP on woodland/sandy trails. Included 300m effort nr Dobsons Ride S end. Actual 1:14 me/TP 1:25 for 296m).

1 PM

Running 43:42 [2] 4.11 km (10:38 / km)

Took JP to Longton to try RC course TP and I did (individually) recently. First time with a map so lots of guidance given including folding, thumbing, distance judgement including pacing, planning ahead, prioritising. Hopefully some will have stuck and she'll try again. Jess visited 9 controls (same number as TP).

« Earlier | Later »