Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 30 days ending Jun 30, 2021:

	activity	#	time	miles		km		+m
	Hiking	10	10:03:42	40.89	(14:46)	65.8	(9:10)	445
	Off-road running	3	3:27:32	15.35	(13:31)	24.7	(8:24)	821
	Orienteering	2	3:23:30	6.52	(31:11)	10.5	(19:23)	200	13 /	16c	81%
	Fitness training	2	2:47:36	8.7	(19:16)	14.0	(11:58)	32
	Walking	5	2:17:52	9.07	(15:12)	14.6	(9:27)	118
	Running	3	1:49:55	11.68	(9:25)	18.8	(5:51)	117
	Spinning	2	1:08:15	20.94	(3:16)	33.7	(2:02)
	Total	25	24:58:22	113.15	(13:15)	182.1	(8:14)	1733	13 /	16c	81%
averages - sleep:6.6 rhr:45 weight:76.2kg

2:52

0:00

» now

Wednesday Jun 30, 2021 #

Event: Summer Series 5

9 AM

Fitness training 1:23:59 [2] 7.3 km (11:30 / km) +24m 11:19 / km
ahr:98 max:148

Back to Effing Reffing.... finished with trot up to butchers and back.

Tuesday Jun 29, 2021 #

4 PM

Walking 22:00 [1] 2.0 km (11:00 / km)

Another easy walk with the Bobster... DOMS Day!

Monday Jun 28, 2021 #

2 PM

Walking 22:00 [1] 2.0 km (11:00 / km) +20m 10:29 / km

Easy walk out with Bobby - legs hammered.

Sunday Jun 27, 2021 #

Event: East Midlands Championships 2021

10 AM

Off-road running hills 2:05:06 [3] 12.8 km (9:46 / km) +717m 7:38 / km
ahr:118 max:174 slept:6.8 shoes: Saucony Peregrine

Dropped off at Torver and did the Old Man via Goat Water and descend to the village - ran along Lake Rd to van at head of the lake. Felt fine - HR spiked in first 15 mins.

Saturday Jun 26, 2021 #

10 AM

Orienteering 2:30:00 [1] 6.0 km (25:00 / km)

Orienteering coaching course at Levens Valley - lots of outside stuff alongside classroom.

Friday Jun 25, 2021 #

3 PM

Walking 22:00 [1] 2.0 km (11:00 / km) +30m 10:14 / km

Recovery mooch with the pooches...

Thursday Jun 24, 2021 #

2 PM

Spinning tempo 46:38 [4] 23.4 km (2:00 / km)
ahr:128 max:155 rhr:45 slept:7.0

First time back on Pelo since the accident - HR a bit elevated again at the start but settled throughout. Power Zone Ride with Dennis.

Wednesday Jun 23, 2021 #

Event: Summer Series 4

2 PM

Hiking 1:11:54 [2] 8.1 km (8:53 / km) +77m 8:28 / km
ahr:108 max:175 slept:6.5 weight:75.9kg shoes: Saucony Peregrine

Up to the PO and butchers then with the Doggies around the Lune Loop. More jogging today and knee is fine... HR more sensible too, although there was 1 x 175 spike.

Tuesday Jun 22, 2021 #

2 PM

Hiking 54:21 [2] 6.1 km (8:55 / km) +48m 8:34 / km
ahr:127 max:179 slept:8.1 (injured)

Another spiky HR profile - high for the first half then gradually descending. Managed a few joggy bits too. LL with BOTH nippers - the new dual lead is ace.

Monday Jun 21, 2021 #

5 PM

Hiking 55:56 [2] 5.7 km (9:49 / km) +52m 9:23 / km
ahr:122 max:174 slept:7.1 (injured)

First walk/hike after injury last Tues...HR was high probably due to tiredness & the relative stress of last week. Relaxed after a while...

Sunday Jun 20, 2021 #

Note
(injured)

Over to Hampsfield for Daddy's Day...

Saturday Jun 19, 2021 #

Note
(injured)

Another long day - over to Bradford for band rehearsals (so out: 8 - 5.30).

Friday Jun 18, 2021 #

Note
(injured)

Down to Oundle to collect Jose... drive home. Tired but pleased & happy.

Knee still sore and had to take a load of painkillers midday... travelled to Dewsbury to rehearse & ended up blowing out two tyres at Blyth Services (idiot maenouvre on my part)- finally getting to bed at 0140.

Wednesday Jun 16, 2021 #

Event: Summer Series 3

Note
slept:5.4 (injured)

Hadnt got to sleep until 00.40sh and woke at 6am as usual.... knee throbbing all day, but managed perhaps 2km walky-hobble in Morecambe with Bobs. Dont know how he got treated to an ice-cream, the little thug :(

Tuesday Jun 15, 2021 #

1 PM

Hiking 34:00 [2] 3.4 km (10:00 / km) +20m 9:43 / km
(injured) shoes: Saucony Peregrine

DISASTER.... out with the dogs for the LL (& was planning a Peloton afterwards) when got tripped from behind by one of them (suspect = Bobby). Flat on knee and arms on gravel path badly cutting left knee - had to head home. When Sarah got home she took one look at it and said it needed stitches. Boo hiss! Down to A&E for 6.45pm and finally got home 11pm with 2 stitches in my left knee and instruction not to run until removed next week... hopefully can walk and perhaps spin next week before then.

C • Oh no! 1

Monday Jun 14, 2021 #

Note
(rest day)

Busy week and decided to have a resty...

Sunday Jun 13, 2021 #

6 AM

Hiking 2:52:46 [2] 19.1 km (9:03 / km) +15m 9:01 / km
ahr:86 max:118 slept:5.6

In spite of late night & a few beers managed to get up and out just after 6am for this 'time on legs' power hike (with some joggy bits and Cocoa for company) from home to Borwick where collected by Sarah. Pleased with effort and HR seemed low throughout.

Saturday Jun 12, 2021 #

Note
slept:6.8 (rest day)

Hardly a rest day - but enjoyable nonetheless: playing support crew, sherpa, coach, physio for #TeamRoscoe at the Great North Swim....

Friday Jun 11, 2021 #

3 PM

Hiking warm up/down 36:15 [1] 4.2 km (8:38 / km) +40m 8:14 / km
slept:6.4

Warm up to shops and easy back from the bridge,..

Running tempo 21:26 [4] 5.0 km (4:17 / km) +19m 4:12 / km
ahr:146 max:157

First 5km threshold run in blooming ages (pre-heart attack - so 2019) (did Lune cycleway O&B) - aimed to be controlled hard and seemed to succeed. Given the lack of much pacey-training I was v pleased with the outcome, including HR which was pretty sensible. Fairly even splits too: 4.19, 4.18, 4.26, 4.15, 4.10.

C • Impressive 4

Thursday Jun 10, 2021 #

11 AM

Hiking 56:00 [2] 5.9 km (9:29 / km) +53m 9:05 / km
ahr:106 max:154 slept:5.2 shoes: Saucony Peregrine

Lune Loop with the dogs - silly HR for the first bit then gradually settled, possibly due to early rise.

Wednesday Jun 9, 2021 #

Event: Summer Series 2

6 AM

Walking 35:00 [1] 3.0 km (11:40 / km) +30m 11:07 / km
slept:7.1

Hubbards and back... nice and easy before the drive home.

Tuesday Jun 8, 2021 #

6 AM

Walking 36:52 [1] 5.6 km (6:35 / km) +38m 6:22 / km
ahr:78 max:129 slept:7.1

Early morning amble with Bobs and the APs up to Hubbards and back, with added bit past St Mary's.

5 PM

Running 33:59 [3] 5.6 km (6:04 / km) +56m 5:47 / km
ahr:114 max:132

Lovely jaunt in the heat up to and beyond Hubbards, following the track through the woods and back...

Monday Jun 7, 2021 #

5 PM

Hiking 44:00 [1] 4.3 km (10:14 / km) +30m 9:53 / km
slept:5.4

Needed walk after journey to Essex - with Bobby up to New Hall and back via Hubbards.

Sunday Jun 6, 2021 #

5 PM

Off-road running 41:13 [3] 5.9 km (6:59 / km) +50m 6:42 / km
ahr:110 max:145 slept:7.2

Lovely recovery run around the LL with Cocoa... hammy a little tight.

Saturday Jun 5, 2021 #

Event: British Middles and Northern Champs

2 PM

Hiking warm up/down 37:00 [2] 4.0 km (9:15 / km) +60m 8:36 / km
slept:6.1 shoes: VJ Supra

Lots of warm up and a jog back to the car...

Orienteering race 53:30 [5] **** 4.5 km (11:53 / km) +200m 9:44 / km
ahr:136 max:155 spiked:13/16c shoes: VJ Supra

British Middles - Summerhouse Knott: MP. Pleased with start and nailed first 5 controls - drifted on route to 6 and ended up on wrong hill, convincing self I was still right. Duh! Started to jog to 7 when realised I was passing 6 closely so got it (took 12 mins for the route that others were doing in 3 so loss of 9?). Slow to 7 (mentally making more mistakes after 6) though was picking up to 8 when missed it contouring and relocated on the open hill above 9, decided to head straight there instead. Finished the remaining controls okay in the easier terrain. Shame but pleased to have started well and be able to move smoothly through rough terrain. Need to sort glasses out as it didnt work for me today - eyes watering too much with the strain.

Friday Jun 4, 2021 #

4 PM

Hiking 41:30 [2] 5.0 km (8:18 / km) +50m 7:54 / km
ahr:102 slept:7.0

Butchers with Bobby then short trot with Cocoa along the Lune and back

Thursday Jun 3, 2021 #

5 PM

Off-road running 41:13 [3] 6.0 km (6:52 / km) +54m 6:34 / km
ahr:115 max:159 slept:6.8

Lune Loop with Cocoa - felt good and relaxed.

6 PM

Spinning intervals 21:37 [4] 10.3 km (2:06 / km)
ahr:115 max:166

20 min 'Pop Punk' session with some good intense intervals...

Wednesday Jun 2, 2021 #

Event: Summer Series 1

9 AM

Fitness training 1:23:37 [2] 6.7 km (12:29 / km) +8m 12:24 / km
ahr:92 max:135 slept:7.1

Down to the Rec then reffing - including collecting the ball :)

Tuesday Jun 1, 2021 #

3 PM

Running warm up/down 24:30 [2] 3.3 km (7:25 / km) +23m 7:10 / km
ahr:101 slept:7.0 weight:76.5kg

Most before, some after....

Running tempo 30:00 [3] 4.9 km (6:07 / km) +19m 6:00 / km
ahr:116 max:123

MAF Test 2 - improved distance. Temp was warm (23C) and a little breeze, but felt relaxed and running smoothly. HR a little too elevated for the 115 goal.

« Earlier | Later »