Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending May 11, 2014:

	activity	#	time	miles		km		+m				load
	Running - Trail	2	3:19:54	20.7	(9:39)	33.32	(6:00)	1344				483.2
	Running - Road	6	3:02:59	22.33	(8:12)	35.94	(5:05)	289				315.5
	Orienteering	1	51:28	5.93	(8:40)	9.55	(5:23)	60	16 /	22c	72%	154.4
	Total	7	7:14:21	48.97	(8:52)	78.81	(5:31)	1693	16 /	22c	72%	953.0
averages - sleep:8.1

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Sunday May 11, 2014 #

11 AM

Running - Trail long 2:38:13 [2] 24.67 km (6:25 / km) +985m 5:21 / km
slept:8.0 shoes: Mudclaw 265

Out with Danny Chan. Kinder Trog, less the end bit we didn't know plus a motorboat (South Head/Mount Famine double) as they were there and it's rude not to. Had the whole gammut from hail, rain, wind and sun. Ran with my salomon pack as I may need it next weekend. Felt OK and quite strong for the first 100min or so before fading a bit. Rest needed the next 2 days - think I've been getting plenty but maybe not the 'right kind' of rest.

C • Kentmere 4

Saturday May 10, 2014 #

9 AM

Running - Road 20:45 [2] 4.25 km (4:53 / km) +46m 4:38 / km
shoes: NB580 v2 Red (2)

1 PM

Running - Road warm up/down 16:07 [2] 3.28 km (4:55 / km) +44m 4:36 / km
shoes: NB580 v2 Red (2)

Running - Road warm up/down 1:57 [3] 0.45 km (4:22 / km) +2m 4:17 / km
shoes: X-talon 212 (4 - 2014)

gone a bit ToddO here, but I had changed my shoes.

Running - Trail race (Bollington 3 Peaks Race) 41:41 [4] 8.65 km (4:49 / km) +359m 3:59 / km
slept:8.0 shoes: X-talon 212 (4 - 2014)

8th. Well this sucked. Had bugger all and I sort of expected this. Didn't race the bad feeling out of myself. 1st place pulled a small gap on the canal. I tried to put a dig in as we started the climb but couldn't keep thepace so I basically helped 2nd get away. Then dropped loads up to Kerridge. Back into 2nd on the descent and held 4/5th up to Nancy, but could tell from the poor way I was descending that it was game over. Dropped to 8th up the nab, pretty much stationary at the bottom of this climb. Know I can fight for the win in this kind of race - at least top 3.

However good to see MDOC's Ali Thornton run well for 4th - good to see a young orienteer racing.

Running - Road warm up/down 8:30 [1] 1.69 km (5:01 / km) +8m 4:54 / km
shoes: NB580 v2 Red (2)

Friday May 9, 2014 #

Note
slept:7.5

got home, running gear at the bottom of the boot and fish and chips in the offing. F&C won. #fulltimeathlete

Thursday May 8, 2014 #

6 PM

Running - Road 16:26 [2] 3.4 km (4:50 / km) +31m 4:38 / km
shoes: NB580 v2 Red (2)

Running - Road intervals 39:27 6.5 km (6:04 / km)
slept:8.5 shoes: NB 760 'racers'

The usual medicine for feeling a bit flat - Thursday speed-work!
2x300, 2x200, 2x150, all balls to the wall, all with a massive but very much needed 5min recovery. Just myself, Dean and Brecker today, so I was cart-horsing it around at the back.
43, 45; 29, 29; 20, 20. Or very close. Relatively was closer to the other guys as we went on - it would appear my anaerobic threshold is about 170m/25s then.

C • Nowt wrong 1

Running - Road 19:04 [1] 3.45 km (5:32 / km) +31m 5:17 / km
shoes: NB580 v2 Red (2)

Stoke may seem to have been a bit of a mistake, but you don't move forward without taking a few chances and learning from them. I've learnt a lot, about myself, my field and the wider world of work, as well as athletically and am pleased to have had some time training with a good group of lads at a level higher than me. Really looking forward to the summer and what lies beyond.

Wednesday May 7, 2014 #

1 PM

Running - Road 2:56 [2] 0.64 km (4:36 / km) +1m 4:34 / km
shoes: Mudclaw 333 (4)

Orienteering (Military League Swynnerto) 51:28 [3] *** 9.55 km (5:23 / km) +60m 5:14 / km
spiked:16/22c slept:7.5 shoes: Mudclaw 333 (4)

SL 7.6km. Actual Swynnerton, not the Old Park I normally trot around. Scratty bitty Military training area, scratty map, scratty and sloppy orienteering. Got pretty complacent and hit-and-hope with the minimal veg mapping (barely any of it was passable) and legs felt pretty rubbish. Should have been around 45min easy. Still, better than work and fun to use touchfree pro. Still prefer beeps though. Thankfully the military/civis who attend these events are even more inept than I am, and I won by c.12mins.

6 PM

Running - Road 27:34 5.9 km (4:40 / km) +107m 4:17 / km
shoes: NB580 v2 Red (2)

Felt really good cruising along to start with - maybe I should have gone to the Rainow race. Then I put in a bit of effort on a segment and I was blowing out my arse. Staggered back down the hill with my tail between my legs.

Tuesday May 6, 2014 #

7 PM

Running - Road 30:13 [1] 6.38 km (4:44 / km) +19m 4:40 / km
slept:7.0 shoes: NB580 v2 Red (2)

Poor night's sleep and felt rubbish once home. Knew I needed a run so went out for a shuffle. Actually moving OK considering and, of course, this perked me up. Body now feels OK, legs still a bit tired but feel like I can do stuff with them now.

Monday May 5, 2014 #

Note
slept:10.0 (rest day)

Helped out at Dez's race on registration and finish line (numbers on vest much easier to read than those on shorts). Someone had removed the flags so people went everywhere, resulting in Andy Swift beating Andi Jones by 90 secs.
Had intended on a trot along the trail to ease the legs out but fell asleep on the sofa for 2.5h and felt ruined.

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