Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rrgoing

In the 31 days ending Oct 31, 2019:

	activity	#	time	miles		km		+m
	Run	17	8:11:32	44.57	(11:02)	71.73	(6:51)	795
	planning	3	6:30:00	18.95	(20:35)	30.5	(12:47)
	Gym	7	3:55:00
	Orienteering	1	51:25	3.91	(13:09)	6.29	(8:10)	180	12 /	0%
	Total	28	19:27:57	67.43		108.52		975	12 /	0%
	[1-5]	27	17:57:57
averages - weight:67kg

3:00

0:00

» now

Thursday Oct 31, 2019 #

1 PM

Gym 20:00 [3]

Weight machines ,planks,and lifting 10 kg in each arm 30 times up two steps

Gym 20:00 [2]

Uphill stepper easy

2 PM

Run 25:00 [2] 3.7 km (6:45 / km) +10m 6:40 / km

And follow gym session with and easy jog in harlestone firs which seemed easier than expected ,might have over down it

Wednesday Oct 30, 2019 #

1 PM

Run long 51:09 [4] 8.43 km (6:04 / km) +60m 5:52 / km
weight:67kg

First Nobottle turn run with Andrew since ?when following injury ,pleased to have done it unduely stiff afterwards ,groin hurting during ,outer thighs after aim now is our Harlestone run.
I have 2 kg to loose = 40 secs lap 5-47 lap 7 5-48

Tuesday Oct 29, 2019 #

Gym 20:00 [5]

Escalator 10 mins hard at level 8
Stepper 10 mins hard
First hard session since injury

12 PM

Gym 15:00 [3]

Light weights

1 PM

Run 10:22 [5] 2.0 km (5:11 / km)

First treadmill since hamstring injury which I suspect the cause of the injury ,only got to 4-30 mins/km at the end

Monday Oct 28, 2019 #

Gym 10:00 [1]

Light weight reps post jog around village after going to Manchester and back

7 PM

Run 10:00 [1] 1.0 km (10:00 / km)

Sunday Oct 27, 2019 #

planning 3:00:00 [1] 14.5 km (12:25 / km)

Putting out controls ,checking and collecting

Saturday Oct 26, 2019 #

planning 2:00:00 [1] 10.0 km (12:00 / km)

Putting out controls in horrendous rain

Friday Oct 25, 2019 #

1 PM

Run 10:00 [5] 1.0 km (10:00 / km)

All a rush ,squeezed only a very short session of 6 times 6 times 30 metres with 30 seconds rest at least hamstring stood up to it

Thursday Oct 24, 2019 #

5 PM

Run 30:00 [3] 4.5 km (6:40 / km)

Pleasant jog late around Harlestone as it was getting dark ,felt a bit better then thought I had done a fast km at the end 6-02 ! Depressing

Wednesday Oct 23, 2019 #

3 PM

Gym 1:00:00 [3]

Gym for a change ,weight machines then 10 mins escalator,20 mins stepper and warmed down with cone exercises

Tuesday Oct 22, 2019 #

1 PM

Run 30:33 [3] 5.2 km (5:53 / km) +63m 5:32 / km

Felt the last two days hard work again 5-46 fastest

Monday Oct 21, 2019 #

10 AM

Run 56:48 [4] 6.58 km (8:38 / km) +210m 7:27 / km

Run with Ned Badby Woods tough ,feel a bit better ,we aim to do this run two laps! Slower time as look at all the fungi in the woods and fields

Sunday Oct 20, 2019 #

11 AM

Orienteering race 51:25 [5] 6.29 km (8:10 / km) +180m 7:09 / km
spiked:12/

Compasssport cup final
Cool and sunny ,very wet ground under foot well organised

1 ok 2 ok 3 wrong route choice and lack of fitness uphill,12/9/31
4 marsh was very tussocky27
5 went low because of the bracken straight would be better later 18
6 ok18
7 went low again as could not get through bracken then seemed along way 33uphill,big group of confused older age group orienteers wandering about
8 ok18
9 tough coming down spur again would be faster later31
10 had to walk26
11slow coming down seemed along way down and followed a large track track and came on one I thought I was on showed on The winsplits as a mistake 54
12 messed around trying to cut the corner but bracken about42 finish 49
Struggled up the run in,pleased how I felt 1 months andI would have fitter but could never get close to winning time even with a late start ,needed more difficulty,all so easy after Australia

Saturday Oct 19, 2019 #

9 AM

Run (Intervals) 20:00 [4] 2.5 km (8:00 / km)

Laps around playing field 2 400 rest 100 for 3 laps poor again
Meanwhile Andrew ran 27-20

Friday Oct 18, 2019 #

1 PM

Run 30:06 [3] 5.2 km (5:47 / km) +63m 5:27 / km

Another figure of eight run felt slightly easier and was faster fastest 5-41

Thursday Oct 17, 2019 #

4 PM

Run intervals 15:00 [4] 2.0 km (7:30 / km)

Arrived back from London did 5 intervals around the playing field ,first was awful ,to call the session interval is a bit of an exaggeration,but running a little quicker than normal

Wednesday Oct 16, 2019 #

1 PM

Run 30:49 [3] 5.2 km (5:56 / km) +63m 5:35 / km

Another figure of eight with Andrew hard work again fastest 5-49

Tuesday Oct 15, 2019 #

10 AM

Run 30:00 [2] 3.0 km (10:00 / km)

Control checking ,then assessing flooding

3 PM

Gym 50:00 [3]

Gym weights then 35 mins stepper

Monday Oct 14, 2019 #

10 AM

Run 59:25 [4] 8.02 km (7:25 / km) +200m 6:35 / km

First run with Ned for 10 weeks following injury .Everdon Stubbs /Snorscombe / High Wood/Mantles Heath run found it very hard ,Hill’s not good last km 6-08

Sunday Oct 13, 2019 #

12 PM

planning (Control checking) 1:30:00 [0] 6.0 km (15:00 / km)

Visit to Brandon checking control sites and state of marsh

4 PM

Gym 40:00 [5]

Gym work light weights then 10 mins stepper ,10 mins escalator ,10 mins spin bike

Saturday Oct 12, 2019 #

9 AM

Run 30:46 [3] 5.2 km (5:55 / km) +63m 5:35 / km

Another figure of eight run with Andrew ,found it harder work ,terrible the fitness loss that occurs at my age after injury.Inspirational back ground story watch 2 hours for marathon being broken at 2-50 a km
My fastest km 5-37 !

Friday Oct 11, 2019 #

1 PM

Run 31:34 [3] 5.2 km (6:04 / km) +63m 5:43 / km

First entry on attack point to encourage training .First training proper since returning from injury (hamstring) and Australia .Wet and windy Andrew and I run figure of eight ,depressingly hard work.Fastest km 5-46.Lost a lot since my fastest park run

Monday Oct 7, 2019 #

12 PM

Run 20:00 [2] 3.0 km (6:40 / km)

Brief run along the Yarra very slow ,parrots impressive

« Earlier | Later »