Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Sep 14, 2014:

activity	#	time	miles		km		+m		load
Bike	2	4:40:09					1571		457.6
Running - Trail	3	3:32:05	18.73	(11:19)	30.14	(7:02)	1983		565.3
Running - Road	5	2:55:08	21.81	(8:02)	35.1	(4:59)	487		323.5
Orienteering	1	1:05:05	4.9	(13:18)	7.88	(8:16)	245	13c	195.3
Total	10	12:12:27	45.44		73.13		4286	13c	1541.7

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Sunday Sep 14, 2014 #

12 PM

Running - Trail 12:53 [2] 1.88 km (6:50 / km) +168m 4:44 / km
shoes: Inov8 Oroc 340

Uphill with Willy

Orienteering 1:05:05 [3] ***** 7.88 km (8:16 / km) +245m 7:09 / km
13c shoes: Inov8 Oroc 340

Craig a Barns SBrown. Tired, not paying enough attention and getting a bit beaten up by terrain in places but could have been worse. Then again could have been a lot better. Good fun though.

6 PM

Running - Road 22:34 [2] 4.2 km (5:22 / km) +28m 5:12 / km
shoes: X-talon 212 (4 - 2014)

Aviemore shakeout with Team Yob

Saturday Sep 13, 2014 #

Event: Hodder Valley Show - English Fell Running Championship

7 AM

Running - Road 15:36 [1] 3.06 km (5:06 / km) +42m 4:46 / km
shoes: NB 580 v3 (Blue/Black)

morning shakeout

12 PM

Running - Trail warm up/down 13:47 [2] 2.83 km (4:52 / km) +25m 4:39 / km
shoes: Xtalon 212 #5 (Late 2014)

Running - Trail race 37:39 [5] 6.85 km (5:30 / km) +512m 4:00 / km
shoes: Xtalon 212 #5 (Late 2014)

22nd. Wen tup the hill OK considering, good battle with JackW just getting to the top before me. Died a little bit on the small up on the way back, losing 4 places, but got them all back soon enough once back onto the descent. XC bit through the fields a struggle but it was for everyone and I had a gap over Rich Mellon.

Running - Trail warm up/down 6:49 [1] 1.14 km (5:58 / km)
shoes: Xtalon 212 #5 (Late 2014)

Friday Sep 12, 2014 #

12 PM

Running - Road 55:14 11.68 km (4:44 / km) +219m 4:19 / km
shoes: NB 580 v3 (Blue/Black)

6x100m strides at top of Crookes

Thursday Sep 11, 2014 #

Note

Full day off. Wil roll and stretch. Orienteering practise in Hillsborough B&M bargains where it is impossible to not get lost.

C • B&M 4

Note
(rest day)

Full day off. Wil roll and stretch. Orienteering practise in Hillsborough B&M bargains where it is impossible to not get lost.

Wednesday Sep 10, 2014 #

11 AM

Running - Road 30:11 [1] 5.34 km (5:39 / km) +63m 5:20 / km
shoes: Mizuno Wave Harrier 3

Body feeling a bit tired. On way home parked at bottom of Llyn Crafnant. Went for a gentle jog along the lake up to Blaen y Nant and memory lane. Not been here in almoat a decade. Brilliant.

Tuesday Sep 9, 2014 #

11 AM

Running - Trail 2:20:57 17.43 km (8:05 / km) +1278m 5:55 / km
shoes: X-talon 212 (3 - 2013)

Up Maesgwm, on to Congoryon, drop to the Ranger Path before grinding up to The Tourist Attraction, feeling better and better as I got closer to the top. Shprt break then down the horseshoe way, which was really shitty. Onto Y Lliwedd or whatever it's called and I started feeling a bit off. Down to the Miner'a track. The plan was to complete the hodseshoe over Crib Goch and y Drisgll, but I'd pounded all my food supply and still hadn't perked up. Weekend in mind I bailed to Pen y Pass and got a lift down to Nant Peris before a stroll back into Llanberis.

Got well sunburnt.

5 PM

Bike 1:42:39 [1] +270m
shoes: CB Team

40.6km/23.7kph
Easy spin to Newborough with Helen. Ate a load of food after the run so felt a bit more human.

Monday Sep 8, 2014 #

9 AM

Running - Road intervals 51:33 10.82 km (4:46 / km) +135m 4:29 / km
shoes: NB 580 v3 (Blue/Black)

10x(1/1) for a bit of pre-breakfast speed work along Llyn Padarn

11 AM

Bike 2:57:30 [2] +1301m
shoes: CB Team

84.9km/28.7kph
Out over Pen y Pass through Capel, Betws and Llanwrst and on to the top of the ToB's 2nd KOM of the day. Popped down the other side to ride the 'mountain' rhe way the peloton would to discover, at about 4.5km/100m it as barely a climb at all, just the high point of the day. Then back. The slight headwind I had going out had switched so I had to work to get descent speed into Llanberis.

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