Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rrgoing

In the 30 days ending Apr 30, 2022:

activity	#	time	miles		km		+m
Walk	7	10:03:02	23.82	(25:19)	38.33	(15:44)	452
Run	16	9:56:20	48.55	(12:17)	78.13	(7:38)	745
Orienteering	4	3:34:58	16.65	(12:55)	26.79	(8:01)	302
planning	1	2:58:56	6.15	(29:07)	9.89	(18:06)	100
Gym	2	20:00
Total	29	26:53:16	95.16		153.14		1599

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Saturday Apr 30, 2022 #

9 AM

Run 27:11 [5] 5.0 km (5:26 / km) +21m 5:19 / km

First park run since Feb . Changed Daventry course back to original start but added an extra bit at the end 150 m on old course. , hence poor comparative time .Lovely day very slow start again felt good around reservoir garmin not working measured 5.4 ! explains sub 5 km times shame ! Need to do more now

Friday Apr 29, 2022 #

2 PM

Run 30:00 [3] 3.02 km (9:56 / km) +21m 9:36 / km

Mixed hamstrings ,Union Jack in playing field with weights

Thursday Apr 28, 2022 #

Run 30:54 [3] 5.42 km (5:42 / km) +52m 5:26 / km

Garmin not working measures long ,long copse ,Andrew goes on to whilton ,in fact feel good reinforced by false fast km times !

Wednesday Apr 27, 2022 #

4 PM

Run 28:39 [5] 3.2 km (8:57 / km) +10m 8:49 / km

4 sets of sprints of 6 ,felt ok try and get some speed going ,no Andrew as away

Tuesday Apr 26, 2022 #

1 PM

Run 34:01 [4] 5.2 km (6:33 / km) +21m 6:25 / km

Playing field session ,felt quite good ,clocked a 5-12 km but this is not correct bad at least kept up with Andrew and felt good

Monday Apr 25, 2022 #

Run 1:14:50 [4] 10.2 km (7:20 / km) +203m 6:40 / km

Run with Ned gps not working ,struggle up the hill ,go to 361 hill then wonderful bluebell woods ,up the knob hard ,take call from OT ,then back via hotel then and church to get to 10 km

Sunday Apr 24, 2022 #

10 AM

Run 44:25 [4] 6.5 km (6:50 / km) +116m 6:16 / km

No Andrew lovely spring day decide to do 5 km rather than go around the playing field go down Whilton road go off piste up and down teobcoose path retrace steps to avoid passing people again end up doing 6 km plus and hilly pleased

Saturday Apr 23, 2022 #

Run 15:00 [1] 1.5 km (10:00 / km) +20m 9:22 / km

Brief playing field session curtailed by illness sprints only

Friday Apr 22, 2022 #

Run 32:59 [4] 5.1 km (6:28 / km) +68m 6:04 / km

Start out with Andrew I do two copse but with the detours then go around block at end and a playing field lap to get 5 km ,might have done long copse instead ,heavy going

Thursday Apr 21, 2022 #

1 PM

Run 43:31 [2] 5.04 km (8:38 / km) +32m 8:22 / km

First training session since illness make it up to 5km do hamstrings as well ,blowy ,Andrew running well again ,pleased done it

Wednesday Apr 20, 2022 #

Walk 1:41:00 [1] 5.0 km (20:12 / km) +50m 19:14 / km

Walk under escarpment see a shrike ! Lovely weather difficult drive there very narrow roads ,climbing group arrive behind us suggested walk again ,difficult with dog pulling

Tuesday Apr 19, 2022 #

Walk 1:41:00 [3] 6.1 km (16:33 / km) +105m 15:15 / km

Another suggested walk this time south along Brecon Monmouth canal lovely again

Monday Apr 18, 2022 #

10 AM

Walk 2:17:00 [1] 8.23 km (16:39 / km) +131m 15:25 / km

Walk before wedding celebration north along Usk the canal back followed by coffee

Sunday Apr 17, 2022 #

Orienteering 1:16:51 [5] 7.26 km (10:35 / km) +183m 9:24 / km

Decide to walk jog long as weather so good ,aim was to get back before William.Walked to one and bad route ,Donald petrie caught me ,1 to 2 quicker if ripunning to go down to path 3 ok 4 long way but I think not a bad route finished it poorly ,,struggled to get over ravine on the way to 8 ,hill horrible to 9 ,bad to 10 ,had stayed ahead of Andy Robinson since he caught me at 4 but got ahead ,Pleased as position better than expected and felt better as I went along which was odd especially after 3

Saturday Apr 16, 2022 #

1 PM

Orienteering 52:00 [5] 5.1 km (10:12 / km) +52m 9:42 / km

Decide to go around as such a lovely day ,bused to assembly ,1.5 km walk to start ( and back from remote finish )
Terrible time as I orienteer terribly when walk/ jogging distance judgement ,anyway cannot read the map as I think contours are 2.5 m and wondered why I could not interpret the contours and took too long to realise they were 5 m !! ( was I alone in this ) Many mistakes but 8 to 9 was classic parallel error on unmarked track then looked in the heather for a ditch when I got to control it was obvious ,anyway eventually figured it out saw Barry coming from it ,but a long slog so poor after .Definitely not good when going slowly

Friday Apr 15, 2022 #

Note

No run today ,brief walk with dog feel a bit less tired ,at least relaxed journey to Crickhowell ,except bad accident on A40
Sprints were very good ,William second good run ,Barry good run

3 PM

Walk 40:00 [1] 3.0 km (13:20 / km) +25m 12:48 / km

Walk in Dymock woods on the way to JK ill

Thursday Apr 14, 2022 #

Note
(sick)

Spent the afternoon in bed ,putting on the event yesterday made unduly tired ,will not run tomorrow shame was looking forward to a hard sprint

Wednesday Apr 13, 2022 #

planning 2:58:56 [2] 9.89 km (18:06 / km) +100m 17:13 / km

Event Coombe ,long day tiring plus ,in fact suffered for it badly next two days

Tuesday Apr 12, 2022 #

Walk 2:05:02 [1] 8.0 km (15:38 / km) +50m 15:09 / km

Walk around Brackmills park , while waiting for windscreen repair , plus permissive park with dog

Monday Apr 11, 2022 #

10 AM

Walk 55:00 [1] 4.2 km (13:06 / km) +20m 12:47 / km

Walk with the dogs ,and Ned no ochre

Sunday Apr 10, 2022 #

9 AM

Run 28:00 [3] 2.08 km (13:28 / km) +2m 13:24 / km

Lovely April day feel rough LFT negative outdoor gym only and hamstrings better than nothing

Gym 10:00 [3]

Outdoor gym whist Andrew runs around playing field

Saturday Apr 9, 2022 #

9 AM

Walk 44:00 [1] 3.8 km (11:35 / km) +71m 10:35 / km

Found the reason for hip pain triggered by weight of 20 kg on back weird both hips sore right worse than left bursitis ? Explains Antwerp hip soreness

1 PM

Run 39:45 [2] 5.35 km (7:26 / km) +71m 6:58 / km

Struggle out on a sharp spring day from mothersThink thighs weak get around estuary and to power station to do 5 km . Decide must rejoin gym to work on legs , long phone during run about rob and Lizzie’s house buying in Oxford . Fitted run in after successful wax removal and taxi home

Friday Apr 8, 2022 #

Note

Travelling to mothers nothing

Thursday Apr 7, 2022 #

Run 44:49 [3] 5.2 km (8:37 / km) +21m 8:27 / km

Outdoor gym with Andrew two inionjack kms hamstrings and 10 strides to catch up Andrew’s distance very windy unpleasant running felt tired again not good

Wednesday Apr 6, 2022 #

11 AM

Run 44:54 [4] 7.3 km (6:09 / km) +63m 5:54 / km

Set out to do long copse but Andrew suggests Whilton run wind awful and seems impossible but turns around as we do so still in our face very odd, struggle again but at least it’s a bit gurther

Tuesday Apr 5, 2022 #

Gym 10:00 [3]

Do outdoor gym with Andrew and weights when back

12 PM

Run 30:00 [1] 2.0 km (15:00 / km)

Poor resting session hamstrings ,right hip sore ,still disproportionately tired from ASOM ?

Monday Apr 4, 2022 #

10 AM

Run 47:22 [2] 6.02 km (7:52 / km) +24m 7:43 / km

Terrible tired run along tracks into wind and rain with the dogs ,ochre enjoyed at least ,missed long hill ,should have rested

Sunday Apr 3, 2022 #

10 AM

Orienteering race 51:57 [5] 8.3 km (6:16 / km) +59m 6:03 / km

Enjoyed street race but very tired from yesterday ,
Performance poor ,very slow start 1,2,3,4 poor just ran to control and then the same 4 to 6 then could not relocate awful ,rest ok ,enjoyed grave yard ,route choice leg lone run ,nearly fell down wall ,
Good competition,considering how I felt and mistake run was not to bad

Saturday Apr 2, 2022 #

Orienteering race 15:24 [5] 2.72 km (5:40 / km) +4m 5:37 / km

First sprint
All good except 1 to 2 did not see hedge slow ,and stopped at depression at. 9 did not realise it cost me
Gavin caught me at 13 not bad

Orienteering race 18:46 [5] 3.41 km (5:30 / km) +4m 5:28 / km

Second sprint tried to run faster to get second place which I did running at 5-30 mins a km very steady so pleased ,but cost me dear for tomorrow
All good except missed placement at 10 was a a better way there ,a least no one cheated on the splits ,tried to catch my minute man a Finn who seemed to start quickly ,almost got him at the end but speeded up again

Friday Apr 1, 2022 #

Note
(rest day)

Travelling no run should have jogged in sprint relay area

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