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

Training Log Archive: Cruachan

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Fitness training6 3:29:40 10.1 16.25
  Running6 3:28:29 27.03(7:43) 43.5(4:48)
  Cycling3 3:08:25 47.85(3:56) 77.0(2:27) 465
  Walking2 3:06:00 11.56(16:06) 18.6(10:00)
  Orienteering2 2:06:08 12.8(9:51) 20.6(6:07) 21541 /44c93%
  Off-road running2 35:30 4.04(8:47) 6.5(5:28)
  Swimming1 19:00 0.47(40:46) 0.75(25:20)
  Treadmill Running1 10:00 1.24(8:03) 2.0(5:00)
  Total18 16:23:12 115.08 185.2 68041 /44c93%
averages - sleep:6.4

«»
2:20
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Feb 29, 2016 #

Note
(rest day)

Battered...

Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)
 
11 AM

Off-road running warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:6.2 shoes: Inov-8 Mudclaw 265 Blue

Before and after...

Orienteering race 1:06:26 [5] *** 11.0 km (6:02 / km) +105m 5:46 / km
spiked:22/22c shoes: Inov-8 Mudclaw 265 Blue

Midlands Champs at Sherwood Forest - overall a very clean run. Perhaps could have chosen the northern route to 5 and possibly a different route to 8, but apart from that a lovely, lovely run in some beautiful open forest. Even the heath was pretty decent. A big step forward from last week.

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)
 
7 AM

Running 28:15 [3] 6.0 km (4:43 / km)
shoes: Asics GT1000

Nice to get up and out early on a Sat morn - out and back to end of North End Rd. Tired though.

Friday Feb 26, 2016 #

Note
(rest day)

Thursday Feb 25, 2016 #

7 AM

Running 28:53 [3] 6.0 km (4:49 / km)
slept:5.0 shoes: Asics GT2170 Orange

Been a long while - but a nice trot around the village. Felt laboured and very unfit!
5 PM

Running 32:35 [3] 7.0 km (4:39 / km)
shoes: Asics GT2170 Orange

Hamilton Drive n back via Exning Rd - pleased n felt reasonable. Didn't wear strapping n it seemed better that way.

Wednesday Feb 24, 2016 #

3 PM

Fitness training warm up/down 10:00 [2] 0.9 km (11:07 / km)

Before and afterwards...

Fitness training intervals 35:00 [5] 3.75 km (9:20 / km)

XT intervals: 6 x 5 mins with 1 min recovery - Level 16 and aimed to keep it over 70rom. Hard work with dead thighs and the machine suggested (accurate?) that I was pushing 170 on the heart-rate!

Tuesday Feb 23, 2016 #

Note
(rest day)

Shattered and foot a bit tender - probably as much from physio as the race!

Monday Feb 22, 2016 #

3 PM

Treadmill Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT1000

In the gym - dead

Running 29:15 [2] 6.0 km (4:53 / km)
shoes: Asics GT1000

Oh dear Lord... GBW & really struggling from yesterday. Cold too.

Sunday Feb 21, 2016 #

Event: HH SE League event & SE Long Championships
 
11 AM

Off-road running warm up/down 19:30 [2] 3.5 km (5:34 / km)
shoes: Inov-8 Mudclaw 265

To the assembly, around there and then back x 2 (having forgotten keys!).

Orienteering race 59:42 [4] *** 9.6 km (6:13 / km) +110m 5:53 / km
spiked:19/22c shoes: Inov-8 Mudclaw 265

HH Ashridge - woke very early (pre-4) so did work and decided to take myself over. Good decision - very much enjoyed the course and being out in (lovely) forest. Was generally fine navigationally (considering this was my first event in 2016 and first event since mid Nov) - lost 20 secs to 1 (visited neighbouring control), 1'45 to 11 (missed depression in green/windlblown which wasn't mapped greatly) and then another 10 secs missing the knoll (15). Main issue was with fitness and really struggled beyond 30 mins. Still, it was great to be back out again - lot of work to do though!

Saturday Feb 20, 2016 #

Note
(rest day)

Thighs sore from doing so much! Decided to rest in case I compete tomorrow...

Friday Feb 19, 2016 #

9 AM

Cycling 1:32:35 [3] 37.0 km (2:30 / km) +165m 2:27 / km

Lovely ride in cold, clear conditions.... Heath Rd, Swaffhams, Dullingham, Stetchworth, Wooditton and back via Duchess.

Thursday Feb 18, 2016 #

3 PM

Running 1:03:53 [3] 13.5 km (4:44 / km)
shoes: Asics GT1000

Lovely run from Elmbridge on CTs to Clock Tower, through Brays Grove area to town & back on CT thru the town park etc... Gorgeous winters afternoon & foot not too bad.

Wednesday Feb 17, 2016 #

9 AM

Walking 2:20:00 [1] 13.6 km (10:18 / km)

Wonderful winter walk to clear head n cobwebs - Heath Rd, Burwell & back via North End.

Tuesday Feb 16, 2016 #

5 PM

Fitness training 17:00 [3] 1.7 km (10:00 / km)

On the XT - before and after the session...

Fitness training intervals 28:00 [5] 2.6 km (10:46 / km)

VO2 max intervals - 5 X 4 mins (2mins rec)... Found it v tough and lungs/heart struggled.

Monday Feb 15, 2016 #

1 PM

Fitness training 10:00 [4] 1.2 km (8:20 / km)

Started steady but pushed pace on XT...

Fitness training intervals 25:00 [5]

Usual circuit of stations in gym with a couple extra to increase time/effort.

Swimming 19:00 [3] 0.75 km (25:20 / km)

In the pool afters...

Sunday Feb 14, 2016 #

Event: SUFFOC Colour Coded and EAOA Championships
 
9 AM

Cycling 1:25:50 [3] 34.6 km (2:29 / km) +300m 2:23 / km

Newmarket Hills loop - and a new record slow time: think that was due to combo of lack of training, cycling and illness. Was cold (3c) but nice out. Breezy by end and mostly enjoyed it.

Saturday Feb 13, 2016 #

Note
(rest day)

In work 4 hours and never got out.

Thursday Feb 11, 2016 #

7 AM

Fitness training warm up/down 10:00 [2] 0.8 km (12:30 / km)

On the XT: Level 12...

Fitness training tempo 22:00 [4] 2.4 km (9:10 / km)

Another toughie which pushed the pulse high (178 max according to the machine)... Level 16 and tried to keep it over 60rpm and often close to 70.

Wednesday Feb 10, 2016 #

5 PM

Cycling 10:00 [2] 5.4 km (1:51 / km)

Before and after - the latter on th new spin bike.

Fitness training intervals 20:40 [5]

Gym circuits session - pushing it and with very short recovery.

Tuesday Feb 9, 2016 #

7 AM

Fitness training warm up/down 10:00 [2] 0.5 km (20:00 / km)

Back on cross-trainer

Fitness training tempo 22:00 [4] 2.4 km (9:10 / km)

Level 16 - really struggled and pulse got seriously high. Effects of virus and getting back after another lengthy lay-off. 2016 is turning into an annus horribilus!

Monday Feb 8, 2016 #

Note
slept:7.1 (injured) (rest day)

Finally visited physio as foot had been more swollen and even sore yesterday (ice and Ibugel cleared that up)... Was assessed and apparently it's a mystery to them! Next stop a scan...

Thursday Feb 4, 2016 #

Note
(sick)

Shattered and feeling ill still - missed shift as a result.

Wednesday Feb 3, 2016 #

Note
(sick)

Illness returning...

Tuesday Feb 2, 2016 #

5 PM

Walking 46:00 [1] 5.0 km (9:12 / km)

Good brisk walk around the village - before a long Govs meet and at a lovely cold dusk.

Monday Feb 1, 2016 #

6 PM

Running 25:38 [3] 5.0 km (5:08 / km)
slept:7.2 shoes: Asics GT1000

Around the village - spluttering and even hammy tight but have to get out to get back!

« Earlier | Later »