Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 30 days ending Apr 30, 2013:

activity	#	time	miles	km	+m
Run	10	11:35:00	21.5	34.6
Orienteering	9	6:58:30	11.99	19.3	1015	10 /	14c	71%
Bike	2	2:13:00
Core	1	15:00
Total	22	21:01:30	33.49	53.9	1015	10 /	14c	71%

2:12

0:00

» now

Tuesday Apr 30, 2013 #

10 AM

Run hills 1:22:00 [3]
shoes: Montrail Highlander

Out with Jo Cleary before schools event in Rothay Park. Walk up onto Loughrigg, and then ran up every "top" that we could find. Surprisingly warm morning - first time in shorts this year :o).
Quads still very sore from time out with Angus.

Sunday Apr 28, 2013 #

11 AM

Run 50:00 [3]

Sunbrick, Baycliff, Scales, green lanes back to Sunbrick.
Started in drizzle with strong gusty winds, and ended in squally rain. In winter tights, two thermals and full rain gear. Its April 28th ffs.
Quads sore after yesterday but managed to move okish - steady up hills.

Saturday Apr 27, 2013 #

9 AM

Run hills 2:04:00 [3]
shoes: Inov8 Mudclaw 300

Out with Angus - Torver - Brown Pike, Dow Crags, Old Man. Coolish and breezy on top - lot of compacted hail stones still lying on slopes.

Wednesday Apr 24, 2013 #

6 PM

Orienteering 1:04:00 [3]

Great Tower - Tech race. Frustrating evening - kids on Western Slope - crap race.

Tuesday Apr 23, 2013 #

10 AM

Run long 1:40:00 [3] 6.0 mi (16:40 / mi)

Loop out from Rusland Pool to Black Beck, High Hay bridge, Oxen Park, Colton, Dockney Parrock & Stockbird Head with the old crew.
Worked hard on the uphills and easy on the downs to keep the group together.

5 PM

Run 32:00 [2] 2.0 mi (16:00 / mi)

Easy jog around Birkrigg with Graham, Angus, Lois & UVHS.

Monday Apr 22, 2013 #

3 PM

Run 47:00 [2] 4.0 mi (11:45 / mi)
shoes: Saucony Grid Omni Trail

Gentle jog out to Gill Banks, Flan Fell, The Hoad & back. Drizzly rain - back into winter leggings and waterproofs :o).

4 PM

Core 15:00 [2]

Saturday Apr 20, 2013 #

10 AM

Orienteering race 34:16 [5]

WSOC Coaches race with Greg Edmnds from NZ and Blaz Kolner from SLO.
Much changing of plans in the planning stage but managed 3rd coaches team and on the podium! Blaz could run fast so we gave him all of the long controls, I took all of the kites on the two castles - first section meant four hill sprints! Would have come 3rd against the athlete teams as well. Fun!

Wednesday Apr 17, 2013 #

1 PM

Orienteering race 20:45 [4] **** 2.5 km (8:18 / km) +30m 7:50 / km
spiked:10/14c

WSOC Middle race - ran W2 School course, same as Florrie & Daisy.
Missed #2 which woke me up and started using compass - wobbles at #6 & #7. Cactus as control at #8 - cool. Small wobble at #13 but pleased with run - would have placed me 4th in the category.
Tricky course as low bushes under the trees made reading the 2.5m contours difficult.

Tuesday Apr 16, 2013 #

10 AM

Orienteering 30:00 [3]

Long model area - very warm day - 28deg.
Lots of gorse and other spiky plants on slopes and in reentrants. Contours easy to read and control sites ok. Very rough rocky ground.

12 PM

Orienteering 30:00 [3]

Middle race model area. Softer contours - 2.5m. Much harder to read the small ridges as low bushes restrict visibility.

Sunday Apr 14, 2013 #

Orienteering race 1:41:00 [4] 5.7 km (17:43 / km) +460m 12:38 / km

Lakes Spring Weekend - Graythwaite. Hard course in rain and wind. Not mentaly ready for this after stress of planning Esthwaite.

Saturday Apr 13, 2013 #

Note

Esthwaite Intake - Race day.
Everyone seemed happy with the courses and only a couple of injuries. Collected a dozen controls in 45mins.

Friday Apr 12, 2013 #

Note

Putting boxes into Esthwaite and kites & boxes into Graythwaite.
Left house at 8.30 and returned at 5pm!

Thursday Apr 11, 2013 #

10 AM

Bike 1:01:00 [3]
shoes: Bike - Fondriest

Rakes Lane, Birkrigg Park, Urswick, Dalton, Dendron, Gleaston, Scales, Birkrigg.
Still a cold wind and beginning of rainspots. Working ok up hills.

6 PM

Run warm up/down 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Mizuno Wave Creation 13

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

Drills & strides

Run tempo 20:00 [4] 2.0 mi (10:00 / mi)
shoes: Mizuno Wave Creation 13

4 * 1/2mile reps with Lois. Fair to say she wasn't up for a hard sess in the wind & rain. Rattled out 3 at 3:45 and last one at 3:35.

Run tempo 5:00 [4]
shoes: Mizuno Wave Creation 13

3 * 70m run throughs. Surprisingly hard.

Run warm up/down 8:00 [2] 0.5 mi (16:00 / mi)
shoes: Mizuno Wave Creation 13

Wednesday Apr 10, 2013 #

1 PM

Note

Spent 4 hours putting kites into Esthwaite Intake. Some snow in the marshes, but much wetter underfoot.

Tuesday Apr 9, 2013 #

10 AM

Run long 1:40:00 [3]
shoes: Saucony Grizzly Approach

Gummers How, Blakeholme, loop around the back to Simpson Ground.
Cold east wind still - two thermal tops and a pertex. Some bounce in my legs and up the hills.

Sunday Apr 7, 2013 #

11 AM

Orienteering race 58:45 [4] 6.0 km (9:48 / km) +280m 7:56 / km

Burnbanks - Blue. Day became warmer than anticipated and I was too hot in my thermals. Made 2 errors and one bad hesitation, but nav ok on open fell, just not feeling comfortable running.
Top banter with Hannah & Iain on the minibus drive.

C • That's what I like to hear! 1

Saturday Apr 6, 2013 #

3 PM

Orienteering 40:00 [2]

Jog into Dalton Crags to collect some controls, as I was collecting all of the SROC SI kit.

Friday Apr 5, 2013 #

5 PM

Run 40:00 [2]

Haverthwaite, Abbots Reading, Black Beck return. Very slow with Jo - feeling tired and jaded - no bounce.

Thursday Apr 4, 2013 #

6 PM

Run warm up/down 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Mizuno Wave Creation 13

Barrow Striders - another cold evening with full winter leggings.
Pulled a muscle in my lower back carrying large bag of compost previous evening.

Run intervals 30:00 [4] 4.0 mi (7:30 / mi)
shoes: Mizuno Wave Creation 13

3 x 1 mile efforts. 6.55 for first with downhill end. 7.30 for second with uphill into wind. Then I thought we were recovery jogging a loop but Clare & Sarah ran past whilst I was still jogging - speeded up but couldn't close and was keeping steady effort for what I thought was going to be a fourth mile back uphill. But there wasn't :o(. Last mile around 7.30 again with the faffing.

Run warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Mizuno Wave Creation 13

Jogged back in last mile plus the small loop.

Wednesday Apr 3, 2013 #

3 PM

Bike 1:12:00 [3]
shoes: Bike - Fondriest

Cycle over Birkrigg to Urswick, back to Ulverston with Katie for 30mins easy, then back over Birkrigg, Scales, out to coast road, Bardsea & home.
Nice to be on the bike again.

Monday Apr 1, 2013 #

11 AM

Orienteering race 39:44 [4] 5.1 km (7:47 / km) +245m 6:17 / km

JK Relays - M165+ with Nick Howlett & Steve Buckley.
Only two lots of 2hours kip - bad night. Well down when I started so went hardish (although easy nav.) without killing myself. Longish leg to #7 I chose to contour when down along & up on straight line was a minute quicker. Small miss after spectator control cost another 30secs but otherwise ok. Tired legs.

« Earlier | Later »