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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Feb 7, 2016:

activity # timemileskm+mload
  Orienteering3 2:58:46 16.45(10:52) 26.47(6:45) 78518 /28c64%509.1
  Running - Road7 2:35:37 19.19(8:07) 30.88(5:02) 745301.2
  Running - Trail4 2:04:26 12.04(10:20) 19.37(6:25) 974287.0
  Ministry of Silly Walks1 38:56 1.65(23:39) 2.65(14:42)41.7
  Total11 8:17:45 49.33(10:05) 79.38(6:16) 250418 /28c64%1139.0
averages - sleep:8.1 rhr:41 weight:73.3kg

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Sunday Feb 7, 2016 #

Event: BOK Trot & ASO Orienteering
 
10 AM

Running - Road 13:10 intensity: (3:42 @1) + (5:33 @2) + (3:55 @3) 2.85 km (4:37 / km) +69m 4:07 / km
ahr:135 max:155 shoes: VJ Bold

Orienteering tempo 1:17:51 intensity: (5:01 @1) + (2:51 @2) + (11:39 @3) + (58:20 @4) **** 11.09 km (7:01 / km) +430m 5:53 / km
ahr:158 max:170 spiked:18/28c slept:9.0 shoes: VJ Bold

BOK Trot Brierley. SL: 9.3/515m

No big mistakes but a bit faffy with nav and decision making and also didn't feel as able to attack the course as I'd like. Direction out of controls also could have done with some more work - especially at 22 where I got caught in a lot of choss.
Central technical bit needs a remap - not sure what Peel has done to it but James had to remove most of the initial controls from there which took away some of the fun at the end of the course.
12 PM

Running - Road 14:37 intensity: (4:31 @1) + (7:32 @2) + (2:34 @3) 2.79 km (5:14 / km) +96m 4:28 / km
ahr:133 max:153 shoes: VJ Bold

Saturday Feb 6, 2016 #

7 AM

Running - Road 20:36 intensity: (5:00 @1) + (15:36 @2) 4.05 km (5:05 / km) +89m 4:35 / km
rhr:41 slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15

1 PM

Running - Trail 10:01 intensity: (2:44 @1) + (3:44 @2) + (3:33 @3) 1.35 km (7:26 / km) +124m 5:05 / km
ahr:135 max:152 shoes: VJ Bold

Up a hill

Orienteering 59:58 intensity: (7:32 @1) + (14:50 @2) + (19:23 @3) + (18:13 @4) *** 9.03 km (6:39 / km) +284m 5:44 / km
ahr:148 max:167 shoes: VJ Bold

Some Soudley trains. Very wet, fine when moving but cooled very quickly, so shortened this somewhat. Start iffy but was a bit less iffy by the end, albeit still plenty of work still to do.
Including some collecting
3 PM

Running - Trail 11:59 intensity: (3:14 @1) + (8:45 @2) 2.38 km (5:02 / km) +10m 4:56 / km
ahr:131 max:143 shoes: VJ Bold

Back down the hill.

Friday Feb 5, 2016 #

7 AM

Running - Road 20:46 [2] 4.3 km (4:50 / km) +67m 4:29 / km
slept:7.5 shoes: NB 580 v3 (Black) #4 Oct15

Ministry of Silly Walks 38:56 intensity: (38:00 @1) + (56 @4) 2.65 km (14:42 / km)
shoes: NB 580 v3 (Black) #4 Oct15

Legs tired, core not working at all and a bit of pain in middle of back made anything too bouncy a bit of a grind. I'll see how it goes this weekend and dose myself up a bit before seeing if I need to see a physic/chiro
5 PM

Running - Road 51:30 intensity: (41:30 @2) + (10:00 @3) 10.34 km (4:59 / km) +235m 4:28 / km
shoes: NB 580 v3 (Black) #4 Oct15

HFW, drop bag off before going for a bit of an explore around Meersbrook and Graves parks. Both good venues for different kinds of training, the mile slog to Graves and back could get tedious. Actually started to feel OK during this as well.

Thursday Feb 4, 2016 #

2 PM

Running - Trail hills 1:27:20 intensity: (46:50 @2) + (40:30 @3) 12.78 km (6:50 / km) +804m 5:12 / km
rhr:38 slept:8.0 shoes: Xtalon 212 #6 (Bradda)

Still not feeling on top of myself but had this session planned and, crucially, someone to take with me so I had to do it.
3x Win Tit from different directions. Jack was a fair way ahead of me but I ground it out and finished feeling better than I started. I think.
Downhills pretty slippery.
7 PM

Running - Road 21:39 [2] 4.1 km (5:17 / km) +141m 4:31 / km
shoes: NB 580 v3 (Black) #4 Oct15

Across town with a rucksack.

Wednesday Feb 3, 2016 #

1 PM

Running - Trail 15:06 [2] 2.86 km (5:17 / km) +36m 4:58 / km
shoes: Xtalon 212 #6 (Bradda)

Found some lost-looking students at a path junction.

Orienteering 40:57 intensity: (20:00 @1) + (20:57 @2) 6.36 km (6:26 / km) +71m 6:06 / km
shoes: Xtalon 212 #6 (Bradda)

Yeah, O training on a bitty, trashy scratchy area as Eccy Woods is really not for me.

Tuesday Feb 2, 2016 #

Note
rhr:43 slept:8.5 weight:73.7kg (rest day)

Still feeling completely wiped, but a bit better today in that I was at least sporadically productive at work. I'm hoping that if I'm fighting something I'm pretty much over it. Had dropped today's session anyway but sacked off any running for packing boxes.

Monday Feb 1, 2016 #

Note
rhr:41 slept:8.0 weight:73kg

Going to take the start of this week a bit easier - went trampolining on Saturday night which was more effort than anticipated and has resulted in some doms!
5 PM

Running - Road 13:19 [1] 2.46 km (5:25 / km) +49m 4:55 / km
shoes: NB 580 v3 (Black) #4 Oct15

Jogged to circuits feeling empty. Attempted a few exercises but it wasn't happening. Got the bus home. Couple of days rest - maybe I'm fighting something off.

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