Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Mar 31, 2008:

activity

time

miles

running

25:32:15

216.97

(7:04)

349.17

(4:23)

Orienteering

7:22:56

40.67

(10:53)

65.46

(6:46)

1920

50 /

57c

87%

Circuits

3:00:00

Total

35:55:11

257.64

414.63

1920

50 /

57c

87%

[1-5]

35:55:10

averages - rhr:48

2:38

0:00

» now

Monday Mar 31, 2008 #

running 29:20 [2] 4.0 mi (7:20 / mi)
ahr:155 max:180 shoes: Asics Kayano

running 37:18 [3] 6.0 mi (6:13 / mi)
ahr:169 max:182 shoes: Asics Kayano

Felt pretty good once I got going this afternoon. Along the canal to the white bridge and back.

Circuits 30:00 [3]

Sunday Mar 30, 2008 #

running 1:04:42 [3] 10.0 mi (6:28 / mi)
ahr:170 max:186 shoes: Asics Kayano

Felt nice and easy this morning going out and enjoyed the sunshine and general good weather. Up to frimley green along the canal, through frimley then down the BVP.

Friday Mar 28, 2008 #

running warm up/down 20:00 [3] 3.0 mi (6:40 / mi)
shoes: Asics ds racer

running tempo 20:00 [4] 3.51 mi (5:42 / mi)
ahr:169 max:180 shoes: Asics ds racer

10 min steady, 20 min tempo and 10 min steady. Didn't feel comfortable at all tonight, good session but felt really awkward and not smooth. I think the weekend put out my normal rhythm.
Stadium route and back along BVP.

Thursday Mar 27, 2008 #

running 1 [0] 0.1 mi (10 / mi)
(rest day) shoes: Asics Kayano

Got to the end of the road to start a tempo and I didn't feel right. No injuries, just felt crap. I took the easy decision to turn back home and have a well needed rest day. I can do the tempo tomorrow instead of a run. There's nothing I can do now to improve my endurance this close to the marathon, so 1 missed run won't hurt at all.

Wednesday Mar 26, 2008 #

running 26:24 [2] 3.39 mi (7:47 / mi)
ahr:160 max:185 shoes: Asics Kayano

running 58:00 [3] 9.0 mi (6:27 / mi)
shoes: Asics Kayano

Legs feel understandably heavy tonight and my right hamstring doesn't feel great. Massage later so hopefully that will sort it out. Along canal to frimley green and back via BVP.

Tuesday Mar 25, 2008 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running intervals 27:00 [5] 5.0 km (5:24 / km)
shoes: Asics ds racer

Track. 5x (600 +400) with 1.30 recovery all the way. Legs felt so heavy and maybe I should have just gone for a run. Times pretty slow but at least I finished. 1.48's and 68's.

C • Crazy fool! 2

Monday Mar 24, 2008 #

running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Twisters

Orienteering race 28:05 [5] **** 4.1 km (6:51 / km) +150m 5:47 / km
ahr:170 max:187 spiked:9/11c shoes: Twisters

JK Mens short relay Eridge Old Park. First leg. Lost 3 mins at number 2 after missing it by about 10 meters. Everybody overshot it and not just on our relay. Clean run after that except a little wobble at 7. Dissapointing as I finished 3min down on the leader.

Orienteering warm up/down 24:00 [3] 2.8 km (8:34 / km) +110m 7:10 / km
shoes: Twisters

Did a medium leg of the mixed ad hoc for a warm down. Real slow.

Sunday Mar 23, 2008 #

running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Twisters

Orienteering race 1:27:28 [5] **** 12.7 km (6:53 / km) +530m 5:42 / km
ahr:165 max:190 spiked:21/23c shoes: Twisters

JK M21L Ashdown Forest. Much better run today even though I couldn't feel my hands for most of the race. Hit the first 10 ten controls cleanly before losing 1.40 at 11 because I overshot it. Lost a minute at 17 but quickly relocated, then finished ok. Felt absolutely screwed at the end but much happier after yesterdays crock of shite.

Saturday Mar 22, 2008 #

running warm up/down 20:00 [2] 2.3 mi (8:42 / mi)
shoes: Twisters

Orienteering race 1:24:54 [5] 11.8 km (7:12 / km) +405m 6:08 / km
ahr:171 max:182 shoes: Twisters

JK M21L Leith Hill. What a shite run. Was never in the race from the first checkpoint. It wasn't the technical area that got me, it was just a very bad day at the office. Felt good physically but hardly hit a control clean. Not even going to go into my mistakes as it will take too long. Bring on tomorrow!!!

Friday Mar 21, 2008 #

Event: JK 2008

running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics ds racer

Orienteering race 17:01 [4] 2.6 km (6:33 / km) +60m 5:52 / km
shoes: Asics ds racer

JK sprint open. The first half was quite technical and I ran pretty well. Made 1st error at 14 after the spectator control 40sec. Bad route choice and then a loss in concentration. The other mistake was at 16, if I had checked the control description then I would have seen it was on the north side of the building 25 sec. Lots of people made this mistake so the planner did well. Felt really strong throughout and was never really tired.

Thursday Mar 20, 2008 #

Note
(rest day)

Wednesday Mar 19, 2008 #

running 40:00 [3] 6.2 mi (6:27 / mi)
shoes: Asics Kayano

Tuesday Mar 18, 2008 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running intervals 40:00 [5] 8.0 km (5:00 / km)
shoes: Asics xc spikes

Grass. 3x1200, 3x800 and 5x400. The 12's and 8's had 1 1/2 min recovery and the 4's had 1 1/4. Legs felt really heavy from the 1st to the last rep. I suppose last week is catching up on me which the times reflected. 4.08's, 2.40's and 76's. I'm glad I finished it rather than drop out because I felt crap.

Monday Mar 17, 2008 #

Orienteering 42:46 [3] *** 7.66 km (5:35 / km)
ahr:150 max:169 shoes: Twisters

Ran part of the badge event course on ash ranges, took it easy and read the map well.

Sunday Mar 16, 2008 #

running warm up/down 18:00 [1] 2.25 mi (8:00 / mi)
shoes: Asics Kayano

running race 1:16:35 [4] 13.1 mi (5:51 / mi)
ahr:178 max:185 shoes: Asics ds racer

Fleet 1/2. Set out today to run at marathon pace(6.03's) but ended up in a group of 10 and feeling very easy so I continued at their pace. The whole run felt great even though I ran 2 mins quicker than I wanted to. Pretty windy out there but I stayed at the back and took none of it. Sometimes you've got to be selfish. Great confidence booster. My garmin says 13.23 miles which is about 200m out so the following splits are only approx. 5.46, 44, 43, 49, 45, 49, 52, 47, 37(downhill), 54, 45, 54, 52 and 1.12 for the last bit.

C • Same to you! 2

running warm up/down 29:00 [1] 3.5 mi (8:17 / mi)
shoes: Asics Kayano

Extended warm down to make the week up to 100 miles. Never done this before and my legs are feeling it now. Chuffed I've done it and even more pleased to have finished it off with todays race.

Saturday Mar 15, 2008 #

running 40:00 [2] 6.0 mi (6:40 / mi)
shoes: Asics Kayano

Friday Mar 14, 2008 #

running 37:11 [2] 5.0 mi (7:26 / mi)
shoes: Asics Kayano

Felt surprisingly very easy this morning.

running 1:03:46 [3] 10.0 mi (6:23 / mi)
ahr:162 max:182 shoes: Asics Kayano

Hamstrings felt sore on the last couple of miles but overall not too bad. Along the canal to farnborough airport and back.

Circuits 30:00 [3]

Thursday Mar 13, 2008 #

running 38:41 [2] 5.0 mi (7:44 / mi)
ahr:151 max:180 shoes: Asics Kayano

running warm up/down 32:00 [3] 4.8 mi (6:40 / mi)
ahr:150 max:166 shoes: Asics ds racer

running tempo 30:00 [5] 5.2 mi (5:46 / mi)
ahr:172 max:177 shoes: Asics ds racer

2x15min tempo. 15 min warm up, 5 min between reps and 12 min warm down all at 6.40 pace. Felt pretty easy on the first one as the wind was behind me but the second was hard work into the wind. They were both the same distance and I'm pretty pleased with how my legs feel after 60 miles in 4 days. Out to frimley green, frimley then back via the BVP.

Wednesday Mar 12, 2008 #

running warm up/down 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Asics Kayano

Orienteering race 58:04 [4] *** 9.6 km (6:03 / km) +280m 5:17 / km
ahr:169 max:177 spiked:20/23c shoes: Twisters

Army league at barrossa. A course. Body was very tired out there and just tried to keep it steady rather than push it. Pretty clean and only lost time at the 2nd(bad route choice) and last(went off the compass). The others must have really screwed up which was a nice surprise.

running 35:00 [2] 5.0 mi (7:00 / mi)
shoes: Asics Kayano

Body in tatters and this was painfully slow.

Circuits 30:00 [3]

Tuesday Mar 11, 2008 #

running 38:12 [2] 5.0 mi (7:38 / mi)
ahr:160 max:180 shoes: Asics Kayano

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running intervals 42:30 [5] 10.0 km (4:15 / km)
ahr:173 max:180 shoes: Asics ds racer

Road. 5x2km. Windy tonight and had to do the session on my own. 6.38, 6.43, 6.40, 6.41 and 6.34. 2.30 min recovery back to the start. Although the reps were 20 secs slower than when I do 4 in the summer, I had no one to run with and weather was crap. Good session.

Monday Mar 10, 2008 #

running 39:05 [2] 5.0 mi (7:49 / mi)
ahr:156 max:171 rhr:48 shoes: Asics Kayano

Got soaked this morning and it looks as though the weather is here to stay.

running 1:05:46 [3] 10.0 mi (6:35 / mi)
ahr:165 max:186 shoes: Asics Kayano

I was lucky tonight with the rain but seriously dipped out with the wind. The 1st half to frimley green and through mytchett was nice, then I went over ash ranges to ash south and it was blowing a hooley.

Circuits 30:00 [3]

Sunday Mar 9, 2008 #

running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Twisters

Orienteering race 1:40:38 [5] 14.2 km (7:05 / km) +385m 6:14 / km
ahr:164 max:180 shoes: Twisters

National event at big wood. An area I will never go back to. The map was very inaccurate and not consistant. Sometimes it felt as though I was running on a 1:10 rather than a 1:15. Got annoyed with the undergrowth and my run was crap.
2. 30 sec. Went to the more distinctive tree(unmapped)
3. 30 sec hesitation.
6. 30 sec too high.
8. 1 min bad route choice.
10. wasn't a gully but a re-entrant(no time lost)
14. 2.30min bad route choice leading to no attackpoint.
17. 1 min over shot attackpoint.
18. 30 sec control placed too far left.
19. 30 sec hesitation.
29. 30sec too far left.
The only positive was getting in a good workout.

C • Big shite Wood 1

Saturday Mar 8, 2008 #

Note
(rest day)

Friday Mar 7, 2008 #

running 42:52 [3] 6.24 mi (6:52 / mi)
ahr:160 max:185 shoes: Asics Kayano

Nice evening run around Hempsted forrest. Tried to find as many hills as possible and felt really good and easy.

Thursday Mar 6, 2008 #

running 1:50:47 [1] 12.0 mi (9:14 / mi)
ahr:133 max:168 shoes: Asics Kayano

Had to take one of our staff on a D of E recce this afternoon and thought it would be a good idea to get a run in(she was on a bike). WRONG. Had to keep waiting for her on the smallest of inclines and only got 3 miles of real running in. From Guildford to the top of Boxhill.

C • Ha ha 2

Wednesday Mar 5, 2008 #

running 51:06 [3] 8.0 mi (6:23 / mi)
ahr:169 max:184 shoes: Asics Kayano

Run over the ranges, through mychett and back along the canal. Legs felt back to normal tonight.

Circuits 30:00 [3]

Tuesday Mar 4, 2008 #

running 37:55 [3] 6.0 mi (6:19 / mi)
ahr:171 max:188 shoes: Asics Kayano

Steady run along the canal. Legs were moving along nicely tonight even though my quads feel heavy. Didn't think a session would be the best option.

Monday Mar 3, 2008 #

running 30:00 [2] 4.0 mi (7:30 / mi)
ahr:153 max:157 shoes: Asics Kayano

Legs feel not too bad today so decided to go to the gym. Not going to rush into bumping up the milage for a few days and might not even manage a session tomorrow yet.

Circuits 30:00 [3]

Sunday Mar 2, 2008 #

running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics ds racer

running race 1:16:04 [5] 13.1 mi (5:48 / mi)
ahr:183 max:189 shoes: Asics ds racer

Reading half marathon. Last year I ran 75.22 in perfect conditions but this year the weather was windy in all the wrong places. Everytime I was on my own, the course turned into the wind but overall I'm relatively happy. Started off quicker than last year and felt ok, went through a bad patch at 4 miles and another at 8 but then the wind helped me from there until 10 where I felt good again. Felt crap in the last 2 miles when I got a stitch that I could hardly breath from and lost about 30 seconds. It took me 8 miles before I recognised the women running next to me, with her elbows all over the place was Tracey Morris(2004 Olympic marathon), but respect to her, she kicked my butt in the last 2 when I got a stitch(thats my excuse and I'm sticking to it). At least I'm in one piece and there's only 3 weeks of hard training left before tappering down for london. My garmin recorded a distance of 13.17 so the following splits are only appoximate. 5.30, 5.33, 5.58(uphill), 5.35, 5.39, 5.23(downhill), 5.42, 6.07(uphill), 5.49, 5.40, 5.49, 6.07, 6.03 and 1.03.

C • Good Effort 4

Saturday Mar 1, 2008 #

Note
(rest day)

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