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

Training Log Archive: slowphil

In the 7 days ending Feb 28, 2011:

activity # timemileskm+m
  Running4 2:46:46 14.42(11:34) 23.2(7:11) 120
  Orienteering1 40:59 2.94(13:56) 4.74(8:39) 207
  Total5 3:27:45 17.36(11:58) 27.94(7:26) 327
  [1-5]5 3:09:31
averages - sleep:6.8

«»
1:24
0:00
» now
TuWeThFrSaSuMo

Sunday Feb 27, 2011 #

10 AM

Running warm up/down 10:16 intensity: (28 @0) + (1:37 @1) + (6:57 @2) + (1:14 @3) 1.27 km (8:07 / km) +2m 8:03 / km
ahr:118 max:144 shoes: LunarGilde II

Running race (HIgh Legh10K) 41:09 intensity: (11 @2) + (11 @3) + (13:30 @4) + (27:17 @5) 10.04 km (4:06 / km) +14m 4:04 / km
ahr:167 max:177 slept:9.0 shoes: LunarGilde II

Wet, windy day, although it didn't actually rain during the race itself. Caught up on some sleep at last and felt a bit stronger for it. Started quite quickly (though HR didn't reflect this particularly, as the track shows). Went through halfway 20 secs ahead of target 4 min/km (all of which had been earned in the first 2 km), but turning for home the strong SW wind became quite a challenge. Ended up losing a 45 secs to the target in the sixth and seventh kms, and found it hard to pick up the pace until the last couple of hundred metres. Sacha didn't try to stay with me, and was reasonably pleased with his 43:20 given the conditions. Official timing was 41:02, and the winner was mid 34s (so may have been a mistake to stay with him up the first 50m hill...).

Running warm up/down 18:26 intensity: (27 @0) + (9:26 @1) + (7:25 @2) + (1:08 @3) 1.09 km (16:51 / km) +13m 15:54 / km
ahr:111 max:145 shoes: LunarGilde II

Saturday Feb 26, 2011 #

Event: Twin Peaks
 

Running warm up/down (jog to start ) 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: Oroc 340

Jog to start with Mark Seddon, whom I hadn't really seen in 25 yrs since doing the occasional training run in south manchester back then.
2 PM

Orienteering race (MDOC Middle Bleathwaite) 40:59 intensity: (7 @0) + (9 @1) + (16 @2) + (2:49 @3) + (32:36 @4) + (5:02 @5) **** 4.74 km (8:39 / km) +207m 7:06 / km
ahr:159 max:170 slept:5.0 shoes: Oroc 340

Never really got going. Found it hard to push myself in all three phases: the initial woods were rocky underfoot, and mostly uphill, the fellside up above was marshy, and the return to the woods very slippy indeed, especially on the traverses. Slow, hesitant, long route to #2 cost me a minute, and a few other minor time losses, but slept very poorly all week and legs felt really weak. Jon X was a couple of mins ahead of me, with Martin Ward a couple of mins ahead of him I think.
3 PM

Running warm up/down (warm down jog afterwards) 33:14 intensity: (13:45 @0) + (13:01 @1) + (6:05 @2) + (23 @3) 2.08 km (16:00 / km) +56m 14:06 / km
ahr:97 max:133 shoes: Oroc 340

Tuesday Feb 22, 2011 #

7 PM

Running 53:41 intensity: (3:27 @0) + (5:28 @1) + (22:05 @2) + (3:23 @3) + (10:00 @4) + (9:18 @5) 7.73 km (6:57 / km) +5m 6:55 / km
ahr:134 max:176 slept:6.5 shoes: LunarGilde II

SLOW Intervals, Dan's 6x3min, with 1 min between runs and 3 min between pairs. Evan and Dan usually took it out a bit too quickly for me, I tried to run 6 consistent. Managed 911,909,827,855,844,837 metres so not bad after a quick opening pair. No hamstring stiffness this week, so maybe not the end of the world to have missed the Midland Champs this wekeend.

« Earlier | Later »