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

Training Log Archive: RichT

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Orienteering16 15:13:47 18.89 30.4 59539 /51c76%
  Run8 6:00:05 20.7 33.31
  Bike2 2:08:30
  Core6 1:40:00
  Walk1 50:00
  Total32 25:52:22 39.59 63.71 59539 /51c76%

«»
2:45
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Feb 28, 2013 #

6 PM

Run tempo 1:00:00 [4] 4.0 mi (15:00 / mi)
shoes: Mizuno Wave Creation 13

Barrow Striders with Will n Angus. Met Katie & Lois. Usual I mile warm-up and then another 2/3s with Lois when she arrived, plus drills with Gus.
4 x half mile reps with Lois in 3:45, 3:50, 4:00 & 3:37. Then warm down. Need to be aiming for them all to be under 3:45 - and if we can do the easier return in 3:37 then 3:30s are in reach.

Wednesday Feb 27, 2013 #

2 PM

Orienteering 1:30:00 [1]

Stumbling around Dockney Parrock hanging controls for UVHS training. Although repeating an exercise from last year, still managed to place two controls in wrong place before I corrected myself :).

Tuesday Feb 26, 2013 #

5 PM

Run 50:00 [2]
shoes: Mizuno Wave Creation 13

UVHS Social run - out via Swarthmoor Hall (short hills) to Swarthmoor Football Pitch (Shuttles) and return. Nice evening.

Monday Feb 25, 2013 #

4 PM

Run 25:00 [2]

Onto Birkrigg with Angus & Florrie. Angus ran off to Wills' and Florrie ran away from me :).
Left leg soooooo soooore after race yesterday. But beautiful afternoon - almost spring-like.

Sunday Feb 24, 2013 #

11 AM

Orienteering race 59:03 [4] *** 6.2 km (9:31 / km) +225m 8:04 / km
spiked:11/14c

Sale Fell Cumbrian Galoppen. No real misses, orienteering well but didn't feel I was running very fast. Surprised to beat the hour.

Saturday Feb 23, 2013 #

10 AM

Orienteering 50:00 [3] 5.0 km (10:00 / km)

Training on Holme Fell - BL turned up as well - 32 attended!
Ran 4 loops, each 1.1km to 1.6km. Met up with Stella Lewsley at #2 on first loop, led her to #3 and promptly went wrong at #4 trying to hurry with poor compass. Wrong again at #5. Then went wrong on second loop.
Sorted it out on loop 3 and spiked every control, and then followed with another good loop 4.
Tired at end.
4 PM

Core 15:00 [1]

Thursday Feb 21, 2013 #

10 AM

Orienteering 30:00 [1]

Around Esthwaite Intake putting out stakes.
2 PM

Orienteering 30:00 [1]

Around Graythwaite lower slopes putting out stakes.
6 PM

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Mizuno Wave Creation 13

Warm up loops & drills with Lois at Barrow Striders.

Run 16:00 [4] 2.0 mi (8:00 / mi)
shoes: Mizuno Wave Creation 13

4 x half mile with 1 min recovery. 3.45ish pace.

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)

Warm down with Lois.

Wednesday Feb 20, 2013 #

4 PM

Note

Out on Roanhead with UVHS - terrain walk.

Tuesday Feb 19, 2013 #

10 AM

Orienteering 35:00 [1]

Loop in Summer House Knott picking up controls from NWJS.
11 AM

Orienteering 40:00 [1]

Loop in Stockbied Head looking for lost kite.
5 PM

Run hills 45:00 [2]

Out from UVHS, Gill Banks, Flan Fell & the Hoad with the crew.

Sunday Feb 17, 2013 #

11 AM

Orienteering race 1:10:59 [4] *** 6.0 km (11:50 / km) +270m 9:39 / km
spiked:16/18c

CSC - Claife Heights. Made a mess of #6 where approach to small crag through semi-open was wrong. Missed kite that had been moved from foot of crag to side of crag - many people picked up on this. Probably cost me 4 minutes. Quentin passed me on a climb to #8 and I spent rest of race with John Taylor and Jon Hateley. They got away on way to #14, and half way to #15 I slipped and bashed my knee. Sat for 20secs waiting for pain, and then slowly jogged to control and got going again.
Ended 15th on Blue Men so quite pleased.
Lakeland progressed to the final.

Saturday Feb 16, 2013 #

9 AM

Orienteering 1:00:00 [2]

Putting out si boxes with Ben Nicholl in Stockbird Head.
8 PM

Orienteering 45:00 [2]

Collecting in kites and boxes in Stockbird on a very dark evening.

Friday Feb 15, 2013 #

11 AM

Orienteering 1:15:00 [2]

Setting & checking controls in Summer House Knott with Angus.
2 PM

Orienteering 1:30:00 [2]

Setting controls in Stockbird Head.

Thursday Feb 14, 2013 #

2 PM

Bike 1:09:00 [3]
shoes: Bike - Fondriest

Urswick, Dalton, Dendron, Gleaston, Scales, Birkrigg.
Leg still sore.
4 PM

Core 20:00 [2]

Tuesday Feb 12, 2013 #

2 PM

Orienteering 1:10:00 [2] 4.0 km (17:30 / km)

Bethecar Moor - Light Green loop with Grace. Very cold, snow flurries as we arrived and snow on higher slopes. Leg aching towards end.
4 PM

Core 20:00 [2]

Monday Feb 11, 2013 #

11 AM

Core 25:00 [2]

4 PM

Walk 50:00 [1]

Walked up to the top of SimpsonGround from Chapel House. Leg easing but still sore.

Sunday Feb 10, 2013 #

10 AM

Run race 46:05 [4] 4.7 mi (9:48 / mi)
shoes: Inov8 Mudclaw 300

BCR Winter League - Broughton Fields & Railway line.
Cold and drizzly but enjoyed the run - uphill felt ok, but once down and on the railway line then my left heel began to hurt. Kept going through second loop but really shuffling on the flat second time.
Mega stretching has eased the pain but left leg still sore when walking.

Saturday Feb 9, 2013 #

10 AM

Note
(rest day)

Took Lakeland training on SummerHouse Knott - much standing around.

Friday Feb 8, 2013 #

11 AM

Note

Walked around SummerHouseKnott hanging kites for tomorrow training.
3 PM

Bike hills 59:30 [3]
shoes: Bike - Fondriest

Coast road - Birkrigg - Scales - Gleston - Dendron - Dalton - Urswick - Ulverston.
Pleasant sunny day without toooo cold a wind. Tried to keep revolutions high & pleased to beat the hour.

Thursday Feb 7, 2013 #

Orienteering 1:00:00 [2]

Langdale with Charlotte Mason college.
Collecting controls after navigation exercise run by Liz C - lots of snow!

Tuesday Feb 5, 2013 #

5 PM

Core 10:00 [2]

Run hills 48:00 [3] 4.0 mi (12:00 / mi)
shoes: Mizuno Wave Creation 13

UVHS run - Hill Foot, Pennington, Rosside. Ben, Grace, Mary, Daisy & Lois. Good banter with Lois.

Monday Feb 4, 2013 #

5 PM

Core 10:00 [2]

6 PM

Run hills 50:00 [2] 4.0 mi (12:30 / mi)
shoes: Mizuno Wave Creation 13

Hill Foot, Pennington & Rosside with Flo, Hollie & Angus. Mixture of rain & hail at times.

Sunday Feb 3, 2013 #

1 PM

Orienteering race 1:18:45 [5] *** 9.2 km (8:34 / km) +100m 8:07 / km
spiked:12/19c (sick)

Midland Champs - Sherwood Forest. Winners at 58mins. Very fast running - lost around 3minutes on each of the long legs. Only "dead" oak trees mapped and I was unable to tell between "dead" and "alive but no leaves" ! 6 of 19 controls were on "dead" oak trees. But two bad misses on non-oak caused by bad technique. Hamstrings really hurting 3/4 of way around course - maybe wearing old Inov8 212s wrong call - maybe running with a cold wrong call?

Saturday Feb 2, 2013 #

Note
(sick)

Travelled down to Nottingham with Hannah, Jo & Chris. Nose streaming in the warm car.
Slept on the floor.
10 AM

Orienteering 30:00 [2]

Tarn Hows training. Took Florrie & Jo up. Cold coming out previous night so easy day. Jogged out to meet Florrie at end of her first course. Then jogged around Crags course. Beautiful day.

Friday Feb 1, 2013 #

Note
(sick) (rest day)

Beginnings of a head cold.

« Earlier | Later »