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

Training Log Archive: roar

In the 7 days ending Jan 27, 2013:

activity # timemileskm+mload
  Running (road)5 2:45:59 13.14 21.15 60035.1
  Orienteering3 2:04:20 14.38(8:39) 23.15(5:22) 73988 /92c95%59.9
  Strength1 36:290.4
  Total6 5:26:48 27.53 44.3 133988 /92c95%95.5
  [1-5]6 4:34:46

«»
1:26
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 27, 2013 #

Running (road) 30:00 [1]
shoes: Salomon speed cross 2

GPS was dead so my various running around putting out controls, taking in controls, putting out controls again and running around getting stuff that the finish and start needed was for an unknown amount of time.
What I do know is I was very tired when I got home!

Saturday Jan 26, 2013 #

1 PM

Orienteering race 53:55 intensity: (26 @0) + (15 @1) + (3:30 @2) + (35:40 @3) + (14:04 @4) *** 11.36 km (4:45 / km) +547m 3:49 / km
ahr:168 max:177 spiked:29/30c shoes: Asics Gel 1170

Edinburgh City Race

This was really fun. Some nice interesting route choices and lots of trying to run hard! It was odd sometimes when I was like "I'll just run up Chambers St. and then turn right onto George IV bridge" but I don't think I got that much of an advantage from it!

Have a nice map now if I want to do some sprint training

Friday Jan 25, 2013 #

Orienteering race 24:16 [4] *** 3.8 km (6:23 / km)
spiked:24/26c shoes: Asics Gel 1170

FWTN in KB

Did alright, mostly pretty clean, one or two possibly bad route choices and one control where I lost about 20 seconds as I didn't see I couldn't get through. (would have been enough to beat Conor!)
Felt quite good running (slightly suprisingly!) which was a nice bonus.

Running (road) warm up/down 9:00 [2]
shoes: Asics Gel 1170

short jog to cool down

Thursday Jan 24, 2013 #

Note
(rest day)

Tired enough today, plenty of activity coming up over the weekend too.

Wednesday Jan 23, 2013 #

6 PM

Running (road) warm up/down 12:58 intensity: (4:37 @0) + (6:25 @1) + (1:53 @2) + (3 @3) 1.77 km (7:20 / km) +29m 6:46 / km
ahr:120 max:152 shoes: Salomon speed cross 2

Running around and then to the start to get warm

Orienteering race 46:09 intensity: (20 @0) + (5 @1) + (13 @2) + (6:32 @3) + (38:40 @4) + (19 @5) ** 7.99 km (5:47 / km) +191m 5:10 / km
ahr:168 max:179 spiked:35/36c shoes: Salomon speed cross 2

FVO nighto in Dunblane.

Ground was icy in places and snowy in others and just road in others. The snow was that really hard to run in kind with a crunchy top that you sank into.
Nice butterly at the start and I left it in 3rd and stayed there by myself for the rest of the course. There were a few route choices to be made and it was a nice course.
All the people who didn't come because it was "urban" were fools too since it wasn't really very urban at all!
My new SI card is unbelievably fast

Running (road) (Recovery) 18:55 intensity: (30 @0) + (3:58 @1) + (8:39 @2) + (5:17 @3) + (31 @4) 3.1 km (6:06 / km) +81m 5:24 / km
ahr:143 max:167 shoes: Salomon speed cross 2

There were no controls to collect so I left Kirstin in the car (she was going places) and went for a warm-down/run-around for funsies.

Tuesday Jan 22, 2013 #

6 PM

Running (road) warm up/down 14:52 intensity: (10:59 @0) + (2:38 @1) + (50 @2) + (25 @3) 1.91 km (7:47 / km) +65m 6:39 / km
ahr:117 max:152 shoes: Asics Gel 1170

Warm up over to DVC with Gina and then some drills before intervals

Running (road) intervals 20:39 intensity: (13 @0) + (6 @1) + (1:21 @2) + (5:44 @3) + (13:15 @4) 4.36 km (4:44 / km) +128m 4:08 / km
ahr:165 max:177 shoes: Asics Gel 1170

7x 600m

was originally supposed to do 8 but I did the first two too fast so i dropped the pace and then kept them consistent but didn't manage the full 8. Body was feeling the speed after so long without intervals.

2:10
2:12
2:21
2:19
2:18
2:20
2:18

Running (road) warm up/down 10:02 intensity: (7 @0) + (32 @1) + (7:19 @2) + (2:04 @3) 1.67 km (6:00 / km) +35m 5:26 / km
ahr:142 max:150 shoes: Asics Gel 1170

Jog back home with a little extra to make it 10 mins

Monday Jan 21, 2013 #

Note

Felt pretty rough this morning, back was tight, calves sore. Got better as the day went on though.
5 PM

Running (road) warm up/down 5:52 intensity: (43 @0) + (2:08 @1) + (3:01 @2) 1.19 km (4:56 / km) +42m 4:12 / km
ahr:133 max:148 shoes: Asics Gel 1170

Run to DVC to meet for the run. Was a bit late.

Running (road) (Recovery) 43:41 intensity: (2:03 @0) + (10:27 @1) + (14:49 @2) + (8:50 @3) + (5:52 @4) + (1:40 @5) 7.15 km (6:07 / km) +220m 5:18 / km
ahr:145 max:196 shoes: Asics Gel 1170

Monday Easy Run adventures with Rob, Charlotte and the extras for today! We went out dalkieth road and around the back of Cameron Toll and then back via King's Buildings. It was bitter at the start, cold and snowing but I warmed up and it was nice! Legs didn't feel as bad as I had thought they might.

The bit of zone 5 was on a downhill and is almost definitely wrong

Strength 36:29 intensity: (32:04 @0) + (4:25 @1)
ahr:105 max:133

« Earlier | Later »