Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 2, 2014:

	activity	#	time	miles		km		+m
	Running	13	7:01:00	55.27	(7:37)	88.95	(4:44)	930
	Orienteering	2	2:11:19	13.09	(10:02)	21.07	(6:14)	244	61 /	64c	95%
	Strength and Conditioning	2	1:08:11	1.17		1.88		1
	Total	14	10:20:30	69.53		111.9		1175	61 /	64c	95%
averages - sleep:7.3 weight:65.5kg

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Sunday Feb 2, 2014 #

8 AM

Orienteering long 1:39:01 ** 15.42 km (6:25 / km) +173m 6:05 / km
spiked:47/48c slept:7.5 (sick) shoes: Inov8 ORoc 280 (2)

On the day controller duties at Thieves Wood.

Saturday Feb 1, 2014 #

10 AM

Running hills 41:57 7.7 km (5:27 / km) +208m 4:48 / km
slept:8.0 weight:65.5kg shoes: Inov8 Trailroc 245

Short hills sesh with easy jogging. 5 x short sprint, 5 x reps (~1min), 5 x sprints with easy jogging in between.

6 PM

Running warm up/down 4:22 [2] 0.83 km (5:17 / km) +1m 5:15 / km
shoes: Inov8 ORoc 280 (2)

Orienteering race 32:18 [4] *** 5.65 km (5:43 / km) +71m 5:23 / km
spiked:14/16c (sick) shoes: Inov8 ORoc 280 (2)

Thieves night event. Overshot a couple of controls by not having proper attack points but otherwise nav was decent and bearings were very good. Still struggle to breath properly though with this cold. Brambly!

Running warm up/down 11:07 [1] 1.84 km (6:03 / km) +23m 5:42 / km
shoes: Inov8 ORoc 280 (2)

Friday Jan 31, 2014 #

7 AM

Running 20:00 [2] 4.56 km (4:23 / km) +42m 4:11 / km
ahr:95 max:244 slept:7.0 weight:65.5kg (sick) shoes: Adidas Adizero Adios 2 (2)

Went to bed early but Amy is still coughing (she has a chest infection) and Grace is still not 100% so still waking ~every 2-3 hours. Feeling very sleep deprived. Cold is still improving day on day.

5 PM

Running 35:48 7.88 km (4:33 / km) +59m 4:23 / km
ahr:149 max:158 (sick) shoes: Adidas Adizero Adios 2 (2)

Home from Newstead. Legs felt alright - rest of my didn't.

Thursday Jan 30, 2014 #

7 AM

Running 23:30 5.24 km (4:29 / km)
shoes: Inov8 Road-X 255

1 PM

Running warm up/down 4:53 [2] 0.88 km (5:35 / km) +31m 4:44 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 28:11 [1] 1.88 km (14:59 / km) +1m 14:57 / km
shoes: Inov8 Road-X 233

Running warm up/down 4:21 [3] 1.08 km (4:03 / km) +8m 3:54 / km
shoes: Inov8 Road-X 233

5 PM

Running 1:00:23 [2] 13.45 km (4:29 / km) +115m 4:18 / km
shoes: Inov8 Road-X 255

Very damp and wet, pavement and trail run.

Wednesday Jan 29, 2014 #

6 PM

Running intervals 1:01:16 12.1 km (5:04 / km) +120m 4:50 / km
ahr:154 max:176 shoes: Inov8 Trailroc 245

4 x 8mins terrain running on the soil heaps with 2mins jog recoveries. Head torch went off at the start of teh 3rd rep so had to stick to the open areas so could at least make out where I was putting my feet. Managed to find a bit of life in my headtorch to get me through the last rep and it died only seconds after. ~10mins WU and WD. Damp and muddy.

Tuesday Jan 28, 2014 #

7 AM

Running 26:54 6.01 km (4:29 / km) +14m 4:26 / km
ahr:152 max:203 shoes: Adidas Adizero Adios 2 (2)

12 PM

Running warm up/down 5:00 [2] 1.05 km (4:46 / km) +25m 4:15 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [1]
shoes: Inov8 Road-X 233

Running warm up/down 5:00 [2] 1.05 km (4:46 / km)
shoes: Inov8 Road-X 233

5 PM

Running 56:55 12.76 km (4:28 / km) +164m 4:12 / km
ahr:146 max:158 shoes: Adidas Adizero Adios 2 (2)

Monday Jan 27, 2014 #

7 AM

Running 22:29 4.64 km (4:51 / km) +26m 4:43 / km
ahr:135 max:142 slept:6.5 weight:65.4kg (sick) shoes: Adidas Adizero Adios 2 (2)

Still not quite right but feeling generally much better. Obviously just needed a good long run to blow to cold and cobwebs out.

5 PM

Running 37:05 7.9 km (4:42 / km) +94m 4:26 / km
ahr:144 max:164 shoes: Adidas Adizero Adios 2 (2)

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