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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Feb 17, 2014:

activity # timemileskm+m
  Running - Road6 4:08:59 32.29(7:43) 51.96(4:47) 692
  Running - Trail3 2:13:52 15.41(8:41) 24.8(5:24) 748
  Orienteering1 56:00 5.01(11:11) 8.06(6:57) 26614 /21c66%
  Total9 7:18:51 52.7(8:20) 84.82(5:10) 170614 /21c66%
averages - sleep:7.3

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Monday Feb 17, 2014 #

6 PM

Running - Road 50:25 intensity: (35:25 @2) + (15:00 @3) 10.94 km (4:36 / km) +166m 4:17 / km
slept:8.0 shoes: NB580 v2 Red (2)

feeling a bit ill. Not the best time for it to crop up but better at the beginning of the week. Easy week into the national with a 2-day rest Wed and Thurs as suggested by John to try and freshen my legs up.

Felt better for this, damp mind.

Sunday Feb 16, 2014 #

11 AM

Running - Trail warm up/down 8:27 [2] 1.44 km (5:52 / km) +62m 4:50 / km
shoes: Inov8 Oroc 340

Orienteering (CSC Quali Guisecliffe) 56:00 intensity: (32:00 @3) + (24:00 @4) **** 8.06 km (6:57 / km) +266m 5:58 / km
spiked:14/21c slept:7.0 shoes: Inov8 Oroc 340

SL: 7.4km/350m. Winner: OJ 50:04 (112%)
Took me half an hour or so to get going. Scrappy through the first 6 controls with misses on 2 (too early/poor map), 3 (rushed after 2) and 6 (pushed too low by terrain), as well as an 'entertaining' route choice to #4. However once onto the moor I got going through the quarry and back into the wood and was really enjoying it, a few over-safe lines here and there but not much to pick holes in. Still not looking at map enough but much better than last week.
http://www.splitsbrowser.org.uk/splitsgraphjs.php?...

Running - Trail warm up/down 9:33 [2] 1.89 km (5:03 / km) +69m 4:16 / km
shoes: Inov8 Oroc 340

3 PM

Running - Trail 43:30 [2] 7.0 km (6:13 / km) +450m 4:42 / km
shoes: Mudclaw 265

Stopped off at Pendle on the way back to have a little recce of the short race. GPS again not happy to start with. Don't know the route through the fields to get to the fell so stuck on paths. 2nd climb up the Big End make or break with a long run off it.

Saturday Feb 15, 2014 #

10 AM

Running - Road 28:45 [2] 5.95 km (4:50 / km) +58m 4:36 / km
slept:7.0 shoes: NB580 v2 Red (2)

Round Lancaster with Dan in the pissing rain. GPS not up for it to start with. Saw 3 mallards gang rape/waterboard a lady duck.

Friday Feb 14, 2014 #

7 AM

Running - Road 26:14 [2] 5.3 km (4:57 / km) +69m 4:39 / km
shoes: NB580 v2 Red (2)

Thursday Feb 13, 2014 #

7 AM

Running - Road 19:33 [2] 4.04 km (4:50 / km) +41m 4:36 / km
slept:7.5 shoes: NB580 v2 Red (2)

Duvet almost claimed me but overcame it for my morning constitutional - legs needed a shakeout
6 PM

Running - Road 54:46 intensity: (48:46 @2) + (6:00 @4) 10.57 km (5:11 / km) +109m 4:56 / km
shoes: NB580 v2 Red (2)

Just myself and Liam joined by John and Tracey Dean (British ultra champion) today. Thursday is speed/form day and we did 16x~20s reps up a shallow hill focusing on form. Got some good input about my crap stride so I'll try working on that - hopefully improve cadence on the flat as well as on long runnable uphills, which is my big weakness on the fells.

Wednesday Feb 12, 2014 #

5 PM

Running - Road 1:09:16 intensity: (29:16 @2) + (40:00 @3) 15.15 km (4:34 / km) +249m 4:13 / km
slept:8.0 shoes: NB580 v2 Red (2)

Blowy out, every cliche in the book.
40 mins steady. Legs felt a bit heavy, still a bit tired but perking up.

Tuesday Feb 11, 2014 #

4 PM

Running - Trail 1:12:22 intensity: (6:00 @1) + (54:22 @2) + (12:00 @5) 14.47 km (5:00 / km) +167m 4:44 / km
slept:6.5 shoes: Mudclaw 333 (4)

Had a bit of daylight so went for a slide around Swynerton. Managed to find a mega bramble to rip my legs on.
As I was missing track decided to at least put in a small effort today: 6x2min(1min) on the flatish firmish track. Body tired after the last 2 days but got going eventually, albeit not quickly but legs ticking over which was the aim, felt better for it. Quicker on the evens as slight tailwind and slight downhill

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