Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Running10 5:47:45 46.95(7:24) 75.57(4:36) 583
  Orienteering4 3:05:19 18.44(10:03) 29.68(6:15) 40543 /44c97%
  Strength and Conditioning1 40:00
  Total13 9:33:04 65.39 105.24 98843 /44c97%
  [1-5]13 9:16:47
averages - sleep:7.7 weight:65.3kg

«»
1:55
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 2, 2014 #

Event: Robin Hood Trophy
 
12 PM

Running warm up/down 5:30 [2] 0.92 km (5:59 / km) +3m 5:54 / km
ahr:130 max:151

Orienteering race 1:09:56 intensity: (16:35 @3) + (52:28 @4) + (53 @5) 15.03 km (4:39 / km) +181m 4:23 / km
ahr:161 max:186 shoes: Inov8 X Talon 212 (4)

Black course at Clumber

Really scrappy and struggling running still with tightness in my hips and lower back. Mainly sloppy mistakes except on 9 where I got stuck in upmapped grott and had to backtrack around 150m to a different gate.

Really poor to 1 and 2. Not focussed properly and lost 20s and 40s respectively. Lost a little more time on 3. Right on 11 and though I saw another earthwall which was obviously not mapped (~30s). To 16 after passing the first gate I turned left not realising there was another fence until I got up close to it and had to back track to the crossing point (~30s). Must have been stood over 17 without seeing it before reattacking it (~20s). Off line on bearings to each of 20 (~40s) and 21 (~50s). Just a few seconds here and there on the last few.

Running warm up/down 6:16 [1] 0.88 km (7:08 / km) +2m 7:03 / km
ahr:110 max:132

Saturday Mar 1, 2014 #

9 AM

Orienteering 51:03 intensity: (14:27 @0) + (18:11 @1) + (13:30 @2) + (4:55 @3) 5.32 km (9:36 / km) +73m 8:59 / km
ahr:95 max:155 spiked:13/14c slept:8.0 weight:65.3kg shoes: Inov8 X Talon 212 (4)

Hanging controls ahead of EMJOS training at Stanton Moor. Feeling very heavy legged and sluggish.
12 PM

Orienteering 32:02 intensity: (1:26 @0) + (4:07 @1) + (14:28 @2) + (11:30 @3) + (31 @4) 4.07 km (7:52 / km) +37m 7:32 / km
ahr:137 max:161 spiked:13/13c shoes: Inov8 X Talon 212 (4)

Long and Short legs exercise. A bit scrappy in the grotty bits but otherwise ok.
3 PM

Orienteering intervals 11:30 [4] 2.5 km (4:36 / km) +66m 4:04 / km
ahr:159 max:169 spiked:5/5c shoes: Inov8 X Talon 212 (4)

Making up a team for a clock relay.

Orienteering 20:48 intensity: (34 @1) + (4:22 @2) + (15:44 @3) + (8 @4) 2.76 km (7:33 / km) +48m 6:57 / km
ahr:140 max:159 spiked:12/12c

Collecting. Muscles around my hips/glutes not good by the end. Tightened up badly.

Friday Feb 28, 2014 #

7 AM

Running 46:08 intensity: (6:21 @1) + (39:22 @2) + (25 @3) 9.42 km (4:54 / km) +37m 4:48 / km
ahr:133 max:144 slept:7.5 weight:65.3kg shoes: Adidas Adizero Adios 2 (2)

Easy pre breakfast recovery run out to Kingsmill res.

Thursday Feb 27, 2014 #

6 PM

Running warm up/down 10:37 intensity: (1:47 @1) + (4:20 @2) + (4:30 @3) 2.37 km (4:29 / km) +5m 4:27 / km
ahr:137 max:149 shoes: Inov8 Road-X 255

Running warm up/down 10:39 intensity: (34 @1) + (2:02 @2) + (6:31 @3) + (1:32 @4) 2.7 km (3:57 / km)
ahr:146 max:165 shoes: Inov8 Road-X 255

Running intervals 32:55 intensity: (41 @2) + (10:50 @3) + (21:24 @4) 8.39 km (3:55 / km) +3m 3:55 / km
ahr:161 max:173 shoes: Inov8 Road-X 255

Running warm up/down 11:45 intensity: (4:48 @1) + (6:01 @2) + (56 @3) 2.28 km (5:09 / km) +25m 4:53 / km
ahr:131 max:147 shoes: Inov8 Road-X 255

Wednesday Feb 26, 2014 #

7 AM

Running 28:09 intensity: (24 @0) + (23 @1) + (19:47 @2) + (7:35 @3) 6.0 km (4:42 / km) +11m 4:39 / km
ahr:139 max:150 shoes: Adidas Adizero Adios 2 (2)

5 PM

Running 54:53 intensity: (1:30 @1) + (34:12 @2) + (19:11 @3) 12.0 km (4:34 / km) +157m 4:18 / km
ahr:141 max:154 shoes: Adidas Adizero Adios 2 (2)

Tuesday Feb 25, 2014 #

7 AM

Running 32:44 [1] 7.07 km (4:38 / km) +32m 4:32 / km
shoes: Adidas Adizero Adios 2 (2)

5 PM

Running 40:00 [2] 8.6 km (4:39 / km) +150m 4:17 / km
shoes: Adidas Adizero Adios 2 (2)

Monday Feb 24, 2014 #

7 AM

Running 11:16 [2] 2.16 km (5:13 / km) +22m 4:57 / km
slept:7.5 shoes: Adidas Adizero Adios 2 (2)

Just a short easy jog to the station to see how my hamstring was feeling. Not good despite the stretching and self massage last night and this morning. Rang up the physios once into work and managed to get one for tonight - that never happens! Need to get this sorted asap.
12 PM

Running warm up/down 4:10 [4] 1.05 km (3:58 / km) +25m 3:33 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [2] 1.05 km (4:17 / km)
shoes: Inov8 Road-X 233

5 PM

Running 48:13 intensity: (43:13 @2) + (5:00 @4) 10.68 km (4:31 / km) +111m 4:17 / km
shoes: Adidas Adizero Adios 2 (2)

Easy run after work to the Physios. After physios (which went on longer than planned), feeling much looser/better I had 5mins to make it the 1mile to the station, luckily it being downhill helped and I made it my the skin of my teeth - didn't fancy waiting another hour. Fastest I have run in weeks. Then a jog home from the station.
6 PM

Note

Physio session - tightness in my hamstrings was probably a results of lots of tighness in my glutes, hips, groin, back and lat muscles. Physio eased things alot but there is still quite a bit of tightness I need to keep on top of through rolling and self massage.

« Earlier | Later »