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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Jan 17, 2016:

activity # timemileskm+mload
  Running - Road7 4:55:41 38.45(7:41) 61.88(4:47) 1503765.5
  Running - Trail2 3:16:54 18.9(10:25) 30.42(6:28) 988362.4
  Orienteering1 52:27 4.23(12:24) 6.81(7:42) 120128.2
  Ministry of Silly Walks1 44:41 1.44(31:00) 2.32(19:16)44.7
  Total9 9:49:43 63.02(9:21) 101.43(5:49) 26111300.8
averages - sleep:8.1 rhr:40 weight:72.7kg

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MoTuWeThFrSaSu

Sunday Jan 17, 2016 #

10 AM

Running - Trail 2:22:59 intensity: (48:35 @1) + (1:24:08 @2) + (10:16 @3) 20.43 km (7:00 / km) +763m 5:54 / km
ahr:127 max:152 rhr:43 slept:8.5 weight:72.8kg shoes: Inov8 Oroc 340

O cancelled, so a snowy run with Sav and Wright from Cutthroat Bridge. Back Tor, lost lad then a loop north before heading back up and down to Ladybower then back over the edge.

Saturday Jan 16, 2016 #

10 AM

Running - Road 1:12:03 intensity: (41 @1) + (29:00 @2) + (18:11 @3) + (12:17 @4) + (11:54 @5) 14.1 km (5:07 / km) +685m 4:07 / km
ahr:150 max:176 slept:7.5 weight:73.3kg shoes: NB 580 v3 (Black) #4 Oct15

4x Heroes
6:05, 6:22, 6:34, 6:50. Felt pretty good on the first but legs were aching and heavy by the turn on the 2nd. From then on it became more a mental session - more race specific so will hopefully have some good impact, but would like a good session on here at some point.

Maybe I'll get one if I don't have 4 pints and a portion of chips the night before next time.

Ducks skating on ice on the jog out, Hillsborough corner ram-jam with cops on the way back with Leeds in town.

I passed Rich Guillaume at Malin Bridge - there's a name drop.
C • Name drops 8
6 PM

Running - Road 25:26 intensity: (2:02 @1) + (11:09 @2) + (12:15 @3) 5.71 km (4:27 / km) +107m 4:04 / km
ahr:141 max:155 shoes: NB 580 v3 (Black) #4 Oct15

Did a bit of O training for some of ShUOC's newer orienteers. Dangerous.

On the way home saw a 'special service' tram full of Leeds fans with a full police escort - outriders, several vans, many cars.

Had a nap infant of the biathlon then went for a trot as some snow fell. I'm glad of Facebook, twitter and AP letting me know it's cold out as I'd have ventured out with just short shorts and baps out without them!
C • Sounds norty 5

Friday Jan 15, 2016 #

7 AM

Ministry of Silly Walks 44:41 [1] 2.32 km (19:16 / km)
ahr:113 max:144 shoes: NB 580 v3 (Black) #4 Oct15

Felt very weak in my core - 'like a binbag full of coleslaw' as Greg Davies would say.
Need to get back on the core.

Running - Road 10:10 [1] 2.0 km (5:05 / km) +40m 4:37 / km
slept:8.0 shoes: NB 580 v3 (Black) #4 Oct15

To WP and back
5 PM

Running - Trail 53:55 intensity: (2:57 @1) + (41:06 @2) + (9:52 @3) 9.99 km (5:24 / km) +226m 4:51 / km
ahr:138 max:159 shoes: Inov8 Oroc 340

Stanage Pole, High Neb, Haunted House, Headstone and mines. Nice and snowy/frosty and pretty still. Fave run of the year so far.

Left leg feeling a bit weird after yesterday evening/this morning.

Thursday Jan 14, 2016 #

6 PM

Running - Road 14:39 intensity: (1:54 @1) + (6:52 @2) + (5:53 @3) 2.92 km (5:01 / km) +96m 4:18 / km
ahr:138 max:155 rhr:37 slept:8.0 weight:72.5kg shoes: NB 580 v3 (Black) #4 Oct15

Running - Road 1:09:52 intensity: (7 @1) + (52 @2) + (5:15 @3) + (55:45 @4) + (7:53 @5) 16.77 km (4:10 / km) +278m 3:51 / km
ahr:163 max:176 shoes: NB 580 v3 (Black) #4 Oct15

Illegal street racing TTDP style: North Stands.

Set a descent pace up the first hill despite a wrong turn. Then guts went awol on descent in to Rivelin, been enjoying some food and beer since the weekend. Once on to the flat took me ages to reel Austin in, stride length feels very short after the weekend. Solid 2.5 minutes slower (and 450m further...) than last year, 5min behind Ben, 2.5 behind Josh.

Running - Road 6:13 intensity: (17 @1) + (2:00 @2) + (3:56 @3) 1.14 km (5:27 / km) +38m 4:40 / km
ahr:144 max:152 shoes: NB 580 v3 (Black) #4 Oct15

Wednesday Jan 13, 2016 #

2 PM

Orienteering 52:27 intensity: (29:07 @2) + (23:20 @3) 6.81 km (7:42 / km) +120m 7:05 / km
ahr:139 max:158 rhr:41 slept:8.5 weight:72.8kg shoes: VJ Bold

MultiTech on Tankersley. I struggle with orienteering training at the best of times (especially when there's no kites out) and I'm not entirely sure I'm proficient enough yet for windows and corridors to be of much use - I even struggled a bit on the pathless course I did after. Still, a few bits were OK and the first green colour on the log this year.

Running - Road warm up/down 10:00 [1] 1.86 km (5:23 / km) +20m 5:06 / km
shoes: VJ Bold

5 PM

Running - Road 41:44 intensity: (5:00 @1) + (29:44 @2) + (5:00 @3) + (2:00 @4) 9.16 km (4:33 / km) +131m 4:15 / km
ahr:144 max:162 shoes: NB 580 v3 (Black) #4 Oct15

Easy around the roads with 6x20s gentle hills focusing on form, which left me feeling pretty good.

Tuesday Jan 12, 2016 #

Note
rhr:41 slept:7.5 weight:72.8kg

Hugely disappointed that the 'JK Giraffe' isn't actually a giraffe.
C • Giraffe 2
5 PM

Running - Road 45:34 [1] 8.22 km (5:33 / km) +108m 5:12 / km
ahr:121 max:150 shoes: Mizuno Wave Harrier 3

Jog up Rivelin. Wore a buff around my neck for full punter power. GI tract less than impressed with what I've put in it the last couple of days.

Monday Jan 11, 2016 #

Note
rhr:40 slept:8.5 weight:72.2kg (rest day)

Feel alright, quads got a bit DOMSy towards the end of the day but nothing too bad.
Decided to have another whirl with a HRM - won some Amazon vouchers so minimal cost. Looking forward to high readings on easy runs again!
In a month will be moving away from Hillsborough and in to HulleyMonster's place in Meersbrook. Won't be as easy to get in to nice running quickly as Rivelin is ATM, but Graves & Norfolk parks and Eccy woods within striking distance.
Looking forward to get into some speadwork over the coming months and trying to make the Hallamshire 9-man team at National.

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