Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m				load
	Running	15	11:25:03	83.43	(8:13)	134.27	(5:06)	1317				558.9
	Orienteering	5	6:39:47	30.63	(13:03)	49.3	(8:07)	1195	113 /	129c	87%	359.1
	S and C	10	5:01:00	4.35		7.0						157.1
	Other	1	1:00:00									48.0
	Cycling	2	15:00	2.93	(5:07)	4.72	(3:11)					10.5
	Total	26	24:20:50	121.35		195.29		2512	113 /	129c	87%	1133.6
	[1-5]	21	22:50:50
averages - sleep:9.3 rhr:39

2:20

0:00

» now

Monday Feb 28, 2011 #

Note
rhr:45 slept:11.0

Going to take the morning off after the weekend, was absolutly zonked and went to bed at 9 last night. Heart rates a bit high?

12 PM

S and C (Flexibility) 30:00 [0]

6 PM

Running 35:30 [4] 8.4 km (4:14 / km) +10m 4:12 / km
ahr:158 shoes: Asic's GT-2150

Run down to Uni roundabout to meet Yvette then off to the EIS via an 'alternative' route

S and C 1:02:00 [3] 4.0 km (15:30 / km)
ahr:113 shoes: Asic's GT-2150

Down at the EIS
A couple of laps to warm-up
Drills can't remember the specifics
4x150m felt really hard work on the last two
Couple of laps warm-down

Sunday Feb 27, 2011 #

11 AM

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 X-Talons

Jog in to the campsite for the Lakes 6 with Abrams and Bommy T for a loop then jogged back, legs didn't feel too great

Orienteering race 1:15:52 [4] *** 9.4 km (8:04 / km) +310m 6:56 / km
spiked:25/29c shoes: Inov-8 X-Talons

Twin Peaks Long Distance Black
Just general feeling tired caught up with me, was a bit sloppy early on and lacked motivation lost about 20secs on no.1 then 40secs on no.5 and 60-90s on no.7 where Bommy T, Huw and Aiden caught up. Then I was fine no.16 where I let Bommy and Aiden go as I knew I wasn't going to make any attempt to run away so thought I'd focus on finding the controls by myself. Huw caught up again but managed to keep myself together and orienteer pretty well afterwards only losing about 20seconds, 5secs on a hesitation at no.25 and 15secs running too far down the slope to the last one

Saturday Feb 26, 2011 #

Event: Twin Peaks

1 PM

Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Inov-8 X-Talons

Jog to the start, then went off to do some drills with Bommy T
Jog back from the finish with RFR and Bommy T

Orienteering race 32:04 [5] *** 4.3 km (7:27 / km) +225m 5:55 / km
spiked:20/20c shoes: Inov-8 X-Talons

Twin Peaks Middle Distance Black 13th
Had a really good race and was clean throughout and running pretty well although lack of dobs hindered this in places. Pleased with the result as well as it was a pretty strong field

4 PM

Orienteering warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Inov-8 X-Talons

Jog to the start
Jog back from the finish around the top loop to collect in the last few controls

Orienteering intervals (Technique) 33:00 [4] *** 3.5 km (9:26 / km) +225m 7:08 / km
spiked:14/15c shoes: Inov-8 X-Talons

Trains with ShUOC in Bishop Woods
Was generally pretty good and accurate if not a little bit out of control in places losing contact sometimes but tried to discipline myself in to making sure I knew where I was when I felt I was just running. One slight miss in to the green for the first time wasn't expecting such a massive change and took some bad route choices through the green with loads of windblow a couple of times

Black_Day1 - Splits

Friday Feb 25, 2011 #

Note
rhr:38 slept:13.0

Sleep is cumulative for the day as I couldn't do anything after beerienteering. Feeling better for it now though and cold doesn't seem to have degressed much either so looking forward to the weekend now.

4 PM

Running 31:13 [3] 6.1 km (5:07 / km) +145m 4:34 / km
ahr:143 shoes: Asic's GT-2150

Pretty steady out up Fulwood to Crimicar then up to Redmires

Back from Claremount Hospital via Tapton Hill Post Office...Mis-read the opening times :(

Heart rate looks as if it's getting back to normal but legs felt really tired and sort of unused to running, maybe its the after effects from Wednesday intervals after the lack of training?

Running tempo (Threshold) 5:00 [4] 1.42 km (3:31 / km) +12m 3:23 / km
ahr:168 shoes: Asic's GT-2150

Tempo from Crimicar Lane to Claremount Hospital, legs felt pretty bad after coming up Crimicar but was able to streth out a bit and keep the pace strong throughout

Thursday Feb 24, 2011 #

Note

Not feeling great today, more alcohol related than the after effects of the training yesterday which is good

Wednesday Feb 23, 2011 #

Note
rhr:40 slept:8.0

Going for a run today at some point as I can't take any more rest days they're so boring when everyone else is doing cool stuff.

After the interval session my left thigh hurts a bit towards the top hopefully it was just due to cooling down too much between the session and the jog home

4 PM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km) +70m 5:38 / km
ahr:150 shoes: Inov-8 X-Talons

Jog down to Endcliffe and and back

S and C 7:00 [3] 0.5 km (14:00 / km)
ahr:120

A couple of drills before the session

Running intervals (Threshold) 30:00 [4] 5.4 km (5:33 / km)
ahr:187 max:193 shoes: Inov-8 X-Talons

Was meant to be at threshold pace and leg turnover was fine at the pace but heartrate was just sky high managed to stick with Crickmore so was feeling pretty motivated.
12.09

3mins recovery

4*600m with 90secd recovery (was meant to be 5 but took a breather after 3 as I didn't want to over do it too soon after illness) felt pretty good on the first three keeping equal with Jonny but again heartrate was sky high hit 193!! So took one off then joined Jonny on the last one which he pulled away from me slightly
2.12
2.18
2.20
Gap
2.20

Pretty pleased with the session as it's my first run in nearly two weeks and got some good training in and some confidence for the season. Also I might enquire about doing some more XC next year as it is good training

Monday Feb 21, 2011 #

Note
rhr:39 slept:8.5

Heart rates about right again....although going to wait till Wednesday till I start doing stuff again

C • Guess who is 2

Sunday Feb 20, 2011 #

Event: Blackamoor Large Local event

Note
rhr:42 slept:9.0 (sick) (rest day)

Heartrates getting back down again

Saturday Feb 19, 2011 #

Note
(sick) (rest day)

Legs really sore from football yesterday

Friday Feb 18, 2011 #

Other (Football) 1:00:00 [3]
(sick) shoes: Asic GT 2140

Feeling a bit better today but not going to overdo it too soon as I want to do the Twin Peaks quite well and get good training in.
But I got called up from the reserves as a last minute replacement and didn't take my chances in 2 9-0 defeats....GOOO ShUOC haha

Tuesday Feb 15, 2011 #

Note
(sick) (rest day)

Feel crap - reckon its probably due to the lack of sleep last week

Monday Feb 14, 2011 #

Note

Might have a couple of days off to try shake this cold

7 AM

Running warm up/down 7:30 [3] 1.85 km (4:03 / km)
shoes: Asic's GT-2150

Jog down to Goodwin very early!! Before 7!

Cycling warm up/down 10:00 [2] 3.0 km (3:20 / km)
shoes: Asic's GT-2150

Easy easy easy before and after

S and C 30:00 [2]
shoes: Asic's GT-2150

Core stuff with Treb (no wise cracks Nic)

S and C (Weights) 25:00 [3]

10 AM

Running 15:00 [2] 2.91 km (5:09 / km)
shoes: Asic's GT-2150

Slow jog back from lectures

Sunday Feb 13, 2011 #

Note
rhr:40

Not feeling as ill as yesterday :)

11 AM

Orienteering race 1:05:40 [5] *** 9.7 km (6:46 / km) +115m 6:23 / km
spiked:23/26c shoes: Inov-8 X-Talons

Robin Hoods Trophy Brown
Feel quite pleased with this although was quite a long way down and got beat by some people which I probably shouldn't have. Felt that although I was running well I didn't have the extra spring I usually have probably because of the cold? Orienteering-wise, I was a lot better than last week managed to stay more in control and was reading the map on the run better. The mistakes I made were different from last week, as they were not silly, they were sort of bingo controls in woddland sectors. I seemed to over-run a few controls over the whole course and didn't really get in to the scale.

Orienteering warm up/down 30:00 [3] *** 4.5 km (6:40 / km) +40m 6:23 / km
spiked:7/7c shoes: Inov-8 X-Talons

Jog to the start and back a few times beforehand then some drills and strides
Run back out into the area with Nick and a Short Brown map to do some more controls but we were both pretty knakckered so sacked it off after the first loop

Saturday Feb 12, 2011 #

Note
rhr:40 slept:10.0 (sick) (rest day)

Was going to go sprint training with Treb in Sheffield today but woke up feeling a bit crap so decided against it

5 PM

Running 37:50 [3] 7.44 km (5:05 / km) +90m 4:48 / km
ahr:154 shoes: Asic's GT-2150

With Treb out along Fulwood to the Co-op on Brooklands then down in to Porter Valley all the way down to Hunters Bar then up Brocco Bank and to Spar via Newbould Lane.
Feeling alright coldwise but a bit bunged up

Running 5:00 [3] 1.05 km (4:46 / km) +20m 4:21 / km
ahr:145 shoes: Asic's GT-2150

Back from Spar

C • man-crush 5

Thursday Feb 10, 2011 #

5 PM

Running warm up/down 28:00 [2] 5.5 km (5:05 / km) +20m 5:00 / km
ahr:139 shoes: Inov-8 X-Talons

Usual jog down to Encliffe Park through Bingham from Hangingwater to the monument. Was just about to start my session when I saw Scorah, Ash and Bommy T who said they were off to do the Elle session from earlier so I tagged along with them. Little bit longer warm-up with some strides and drills

Running tempo (Threshold) 10:00 [4] 2.75 km (3:38 / km)
ahr:174 shoes: Inov-8 X-Talons

Three big loop of Endcliffe playing field and one half plus a little loop on the side

Running 3:00 [2] 0.5 km (6:00 / km) +10m 5:27 / km
ahr:130 shoes: Inov-8 X-Talons

Steady recovery jog to Riversdale road

Running hills 20:00 [5] 4.82 km (4:09 / km) +55m 3:56 / km
ahr:162 shoes: Inov-8 X-Talons

2 x 90, 45, 45, 45, 45
Feeling pretty good hit the same marks each time, it was jog down recovery

Running 4:00 [3] 0.8 km (5:00 / km)
ahr:130 shoes: Inov-8 X-Talons

4 x 100m strides with jog back

Running warm up/down 6:30 [3] 1.2 km (5:25 / km) +50m 4:29 / km
ahr:155 shoes: Inov-8 X-Talons

Along Riverdale then split up from the boys and jogged up Endcliffe Vale back to Ranmoor

Wednesday Feb 9, 2011 #

Note
rhr:34 slept:8.0

Bit of a sore throat, will keep an eye on it
Tired legs from running and wieghts
Sore tummy from core

Also really tired for some reason

Running long 1:22:00 [3] 16.88 km (4:51 / km) +220m 4:34 / km
ahr:151 shoes: Asic's GT-2150

Long run by myself, felt tired early on and the stiffness didn't really wear off all the way round.
Went down to the Octagon to drop Ralphs lycra off, then down to Brookhill Roundabout and followed the Tram tracks to Malinbridge. Up Rivellin on the valley path then on to the road for a bit till Lodge Lane. Up Lodge lane to Lodgemoor then down to Fulwood on Blackbrook and Brooklands then home along Fulwood Lane.
Route

Tuesday Feb 8, 2011 #

Note
rhr:38 slept:8.5

Was going to go for a run this morning but didn't sleep great so though I'd have a mini lie-in

9 AM

S and C (Flexibility) 10:00 [0]

6 PM

Running warm up/down 52:00 [3] 8.81 km (5:54 / km) +110m 5:33 / km
ahr:140 shoes: Asic's GT-2150

Jog down to Ponderosa via Goodwi
Jog back with Kris, Ralph, Beasant and Hobbs through Weston Park

Running 19:00 [4] 4.2 km (4:31 / km)
ahr:165 shoes: Asic's GT-2150

Feeling pretty good tonight after I got going a bit, took the first few a bit easier than I would normally then stepped it up a bit on the latter few. Did a pyramid session (s) with 30seconds recovery in between:
30
60
90
120
150
150
120
90
60
30

Monday Feb 7, 2011 #

Note
rhr:33 slept:8.0

10 AM

Cycling warm up/down 5:00 [2] 1.72 km (2:54 / km)
ahr:90 shoes: Asic GT 2140

Steady on the gym bike to warm the legs up did one minute on full resistance as hard as I could though

S and C (Core) 26:00 [2]
ahr:84 shoes: Asic GT 2140

Various sort of stuff 1min/30secs
Working on squatting, using a ball etc

S and C (Weights) 20:00 [2]
shoes: Asic GT 2140

Hamstrings
Quadriceps
Lower Back
Shoulders

Running warm up/down 8:00 [3] 2.0 km (4:00 / km)
ahr:123 shoes: Asic GT 2140

Whacked up the treadmill to have a bit of a stride out warm-down, gyms are too hot though!

6 PM

Running warm up/down 40:30 [3] 7.85 km (5:10 / km) +100m 4:51 / km
ahr:145 shoes: Asic's GT-2150

Jog down to Weston Park via Trebs and Goodwin
Jog down to Eccy Road from Weston Park with Dave, Scorah, Treb and Bommy T then up Brocco Bank and back via Endcliffe

S and C 41:00 [2] 2.5 km (16:24 / km)
ahr:112 shoes: Asic's GT-2150

Drills in Weston Park with Dave, Scorah, Treb and Bommy T...think its back to the EIS next week

Sunday Feb 6, 2011 #

8 AM

Running 20:00 [1] 3.54 km (5:39 / km)
shoes: Asic GT-2130

Really gentle jog most of the way down to the train station, got as far as the crucible then realised I was going to have enough time

11 AM

Orienteering warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: Inov-8 X-Talons

From the car up to the toilets and back, then a few drills and off to the far start, caught up with the Nash's and jogged the rest of the way with them

Orienteering race 1:28:11 [4] **** 10.4 km (8:29 / km) +280m 7:28 / km
spiked:24/32c shoes: Inov-8 X-Talons

Brimham Rocks Black
Had a decent enough run, just really rusting orienteering-wise made about 8mins of mistakes I think, stupid mistakes that I shouldn't have done. Reckon I was running to fast for my navigation and not adjusting well to the changes in terrain complexity.
Mistakes were:
3, took a poor line and wasn't confident when I was approaching so ran off to relocate (~1min)
7, got attracted to the obvious control and ran straight past mine then couldn't find anything definate to relocate off (~1:30min)
13, ran to the control, then got confused and ran all the way back up a hill (~4mins)
19, lacked confidence as I was heading the right way then veered off line and spent a bit of time wondering where it was (~30secs)
20, went to the wrong set of boulders then couldn't find the right set (~30secs)

24, disengaged my brian as I thought I'd already been there but I hadn't then got to the feature and was stood on top remonstrating (~1:30min)
27, contoured too low and didn't pick up the detail on the path network (~30secs)

Just didn't have the flow which I had a couple of months ago, need to get it back soon. Duncan Archer did 78mins and on a positive note I reckon I should have got within about 2mins of him atleast which is an improvement. Got races coming up now though before the season starts to try get my head back in to it.

C • Maps 1

C • Brimham Rocks 1

Friday Feb 4, 2011 #

Note
rhr:35 slept:9.0 (rest day)

Thursday Feb 3, 2011 #

Note
rhr:36 slept:9.0

Running warm up/down 27:00 [2] 5.2 km (5:12 / km) +70m 4:52 / km
ahr:135 shoes: Inov-8 X-Talons

Jog down to Endcliffe on the usual route through the parks
Jog back straightish up riverdale and endcliffe vale

Running intervals (Threshold) 22:00 [4] 3.66 km (6:01 / km) +20m 5:51 / km
ahr:140 shoes: Inov-8 X-Talons

Feeling really lethargic and just generally a bit tired out looking forward to my rest day tomorrow.
Down on the playing field, did 2 lots of:
5 x 1min

So it was similar to Tuesday night but without the longer one

Felt like I was struggling to get the pace up though on the minutes I was running about the same pace as Tuesday night. Would have probably been better to have someone to train with.

Wednesday Feb 2, 2011 #

Note
rhr:42 slept:10.0

9 AM

S and C (Flexibility) 10:00 [0]

4 PM

Running long 1:20:00 [3] 16.0 km (5:00 / km) +220m 4:41 / km
ahr:155 shoes: Asic's GT-2150

Up Fulwood to Brookland all the way up to Fulwood Lane along to Ringinglow. Across to Sheephill then down the long line, all the way down Eccy road to Hunters Bar then back home via Brocco bank and Endcliffe

Tuesday Feb 1, 2011 #

Note
rhr:38 slept:9.0

10 AM

S and C (Flexibility) 30:00 [0]

6 PM

Running warm up/down 46:00 [3] 7.64 km (6:01 / km) +80m 5:43 / km
ahr:140 shoes: Inov-8 X-Talons

Jog down to Endcliffe via hangingwater and through bingham.
Few drills and such with ShUOC
Jog back home via Brocco Bank

Running intervals 30:00 [5] 5.15 km (5:50 / km) +15m 5:44 / km
ahr:155 shoes: Inov-8 X-Talons

ShUOC intervals
Did 2 lots of:
1 x 5min/2min
4 x 1min/1min

9 PM

S and C (Flexibility) 10:00 [0]

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