Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Mar 29, 2016:

activity	#	time	miles		km		+m
Orienteering	4	3:35:18	19.95	(10:48)	32.1	(6:42)	200
Running	9	2:24:10	14.78	(9:45)	23.78	(6:04)
Yoga/Stretching/S&C	4	2:05:00
Cycling	3	1:09:00	14.91	(4:38)	24.0	(2:53)
Total	16	9:13:28	49.64		79.88		200

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Tuesday Mar 29, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane. Legs didn't feel too bad.

5 PM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Cycle back via Lee Lane. The bike doctor had fixed my bike up at lunch. Felt completely different and a lot sharper.

6 PM

Yoga/Stretching/S&C 1:00:00 [1]

Evening stretch

Monday Mar 28, 2016 #

10 AM

Running warm up/down 15:00 [2] 1.81 km (8:17 / km)
shoes: X-Talon 212 2015

Warm up jog, lots of back and forth in the waiting pen

Orienteering race 36:53 [5] 6.02 km (6:08 / km)
shoes: X-Talon 212 2015

JK Day 4, Relay JK Trophy 23/41
Ran straight into a fallen tree at the start, ripping my map. First 8 or so controls were tough trying to make sense of the tear. First control I was near but couldn't see and there were people everywhere. Took some good routechoices mixed with some less precise bits and managed to finish with a group, allowing Chris and Tom to build on that.

11 AM

Running warm up/down 8:35 [2] 1.11 km (7:44 / km)
shoes: X-Talon 212 2015

Struggling to do a big cool down. Partly leg didn't feel like it, partly supporting the other runners.

Sunday Mar 27, 2016 #

12 PM

Running warm up/down 12:46 [2] 2.08 km (6:08 / km)
shoes: X-Talon 212 2015

Jog to the start, running backwards and forwards to keep warm.

Orienteering race 1:55:19 [5] 16.76 km (6:53 / km)
shoes: X-Talon 212 2015

JK Day 3, M21L, Kilnsey, 12/27, +17:16

2 PM

Running warm up/down 55 [2] 0.15 km (6:07 / km)
shoes: X-Talon 212 2015

Hail came down so didn't fancy more of a cool down than sprinting to the tent... Will aim for a decent warm up tomorrow

Saturday Mar 26, 2016 #

12 PM

Running warm up/down 11:49 [2] 1.57 km (7:32 / km)
shoes: X-Talon 212 2015

Warm up to the start and some drills. Pretty hard to do it properly on a steep road.

Orienteering race 45:00 [5] 5.32 km (8:28 / km) +200m 7:07 / km
shoes: X-Talon 212 2015

JK Day 2, Middle, M21E, 69/97, +15:08
Good fun course and tough area. Struggled to keep moving at a decent speed on the steep slopes. Pretty good orienteering. Kept in touch and didn't make any huge mistakes. Ran head to head with an Irish guy for the middle part. Kept me pushing on.

1 PM

Running warm up/down 24:19 [2] 4.02 km (6:03 / km)
shoes: X-Talon 212 2015

Good long co down jog. Some solo exploring the woods near the arena, some running and chatting with people.

9 PM

Yoga/Stretching/S&C 10:00 [1]

Friday Mar 25, 2016 #

Event: JK 2016

12 PM

Running warm up/down 17:41 [2] 3.4 km (5:12 / km)
shoes: Brooks Vapor 2 2015

Warm up, jog, drills and strides

Orienteering race 18:06 [5] 4.0 km (4:32 / km)
shoes: Brooks Vapor 2 2015

JK Day 1, Sprint, M21E, 45/116
Leeds university

1 PM

Running warm up/down 18:34 [2] 3.2 km (5:48 / km)
shoes: Brooks Vapor 2 2015

Thursday Mar 24, 2016 #

5 PM

Running 34:31 [3] 6.44 km (5:22 / km)
shoes: Brooks Vapor 2 2015

Steady run around Romsey. Won the mental battle of going out in the rain with achey legs. Down Tadburn meadows, up the Canal a bit and back. Calves tight, hopefully nothing too major.

6 PM

Yoga/Stretching/S&C 25:00 [1]

Evening stretch

Wednesday Mar 23, 2016 #

5 PM

Cycling 24:00 [2] 8.0 km (3:00 / km)

Cycle back via Lee Lane and the bike shop

6 PM

Yoga/Stretching/S&C 30:00 [1]

Single leg strength and squats + a bit of a loosener. A lot of people are advocating the strength work so need to get back on the consistency and quality of these sessions.

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