Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andypat

In the 7 days ending Jan 13, 2014:

	activity	#	time	miles		km		+m
	tennis	1	2:15:00
	Running	4	2:08:51	12.31	(10:28)	19.81	(6:30)	150
	walk	4	1:43:39	5.05	(20:33)	8.12	(12:46)	66
	Orienteering	2	1:43:36	6.56	(15:47)	10.56	(9:49)	57
	spinning	2	1:05:00
	Total	12	8:56:06	23.92		38.49		273
averages - weight:108.3kg

2:53

0:00

» now

Sunday Jan 12, 2014 #

Event: STAG SoSOL 3

10 AM

Running warm up/down 7:53 [2] 0.95 km (8:18 / km) +6m 8:03 / km
ahr:121 max:155 weight:108.1kg shoes: Falcon 2

Orienteering race (STAG SoSOL Wishaw) 1:19:31 [4] 8.94 km (8:54 / km) +47m 8:40 / km
ahr:162 max:172 shoes: Falcon 2

Blue course at STAG Sosol at Greenhead Moss. Quite a long blue course I think as I ran it fairly hard and no major errors and still nearly 80 min. Terrain quite unforgiving - one or two deep marshes and a lot of thorns - roses, hawthorn making the light green and some of the white a bit of a challenge. Enjoyed the event - very cold. Missed a good round the outside route to (I think) 5. Managed to find 10 OK - a pit in a bit of a tricky spot with a lot of thick stuff between - potential to go wrong.

12 PM

Orienteering warm up/down 24:05 [2] 1.62 km (14:52 / km) +10m 14:25 / km
ahr:123 max:147

Round the white course with C. She was going well today!

2 PM

walk warm up/down 33:00 [1] 1.88 km (17:33 / km) +50m 15:30 / km
shoes: Salomon XA 3D Ultra 2

A short walk round and through Bothwell Castle on the way home, to make best use of our year's Historic Scotland membership.
Worth a visit if only for the trip up the tower - a bit like the Wallace Monument but without the crowds and a bit more rickety.

Saturday Jan 11, 2014 #

4 PM

Running hills (kenyan hills terrain) 46:22 [4] 6.88 km (6:44 / km) +60m 6:27 / km
ahr:149 max:177 weight:107.6kg shoes: Asics rainbow shoes

Inspired by the International Cross Country racing on telly from Edinburgh this afternoon (although not so inspired that I didnt fall asleep during the mens team race and woke up at 4pm...). Today was supposed to be an easy run with hills

"• Run in Z2, easy pace, 45 minutes. • Run hills if possible. • Cool down, 5 to 10 minutes. • Stretch."

I dont know about you but if I run hills my HR doesnt comply with Z2! So I jogged off to a nearby field with a slope and did 8 Kenyan hills on what to be fair was a very gradual slope (2 contours on OS map). Most of the run back on terrain too so effectively an easy 7k cross country run.

Friday Jan 10, 2014 #

8 AM

walk warm up/down 18:54 [1] 1.55 km (12:12 / km)
weight:108.5kg

Morning walk

7 PM

spinning 20:00 [2]

Some light spinning to warm up for tennis

8 PM

tennis 2:15:00 [3]

Tough but enjoyable tennis games.
4-6 6-3 then 3-6 6-2

Thursday Jan 9, 2014 #

12 PM

walk warm up/down 22:02 [1] 1.88 km (11:43 / km) +10m 11:25 / km

Walk at work.

6 PM

Running 30:51 [3] 4.55 km (6:47 / km) +25m 6:36 / km
weight:108.1kg shoes: New balance

Recovery run round Houston.

Wednesday Jan 8, 2014 #

9 PM

Running 43:45 [4] 7.43 km (5:53 / km) +59m 5:40 / km
ahr:151 max:166 weight:109kg shoes: New balance

Intervals a la garmin
10 min warm up
5 min at threshold pace (pulse 160-170)
2min jog
times 4

Dist per 5 min (.99k, 1.01k, .96k, .98k)
Would have been a whole lot easier if I'd not had such a big dinner!

Tuesday Jan 7, 2014 #

12 PM

walk warm up/down 29:43 [1] 2.81 km (10:35 / km) +6m 10:28 / km
weight:108.6kg

Supposed to be a rest day according to my garmin schedule but that didnt fit with the weight loss goal so a brisk walk called for.

7 PM

spinning 45:00 [3]

And then it was time for a spin on Val's new bike.

« Earlier | Later »