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

Training Log Archive: RichT

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Run13 10:56:56 38.46 61.9 370
  Swim10 7:30:00
  Bike6 7:06:00
  Orienteering7 5:29:58 10.32 16.61 480
  Core4 3:30:00
  Circuit Training6 3:15:00
  Walk2 2:27:00
  Physio exercises19 1:40:00
  Total61 41:54:54 48.79 78.51 850

«»
3:05
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jan 31, 2016 #

11 AM

Orienteering race 1:00:50 [4] 6.4 km (9:30 / km) +170m 8:23 / km

Concorde Chase, Barossa. First blue in a while - hard at end.
7 PM

Physio exercises 5:00 [1]

Saturday Jan 30, 2016 #

9 AM

Run 32:00 [3] 3.1 mi (10:19 / mi)

Lydiard Park, Swindon - Park run - steady with Sally.

Friday Jan 29, 2016 #

10 AM

Run 45:00 [4] 5.0 mi (9:00 / mi) +20m 8:53 / mi

Melksham, Beanacre, Whitley, Shaw, Melksham. Trying to go quite hard - hips and arms aching.

Run warm up/down 5:00 [1]

12 PM

Physio exercises 5:00 [1]

2 PM

Walk 1:45:00 [1]

Walk with Howard around Cirecester Water Park - overcast and rainy.

Thursday Jan 28, 2016 #

11 AM

Bike 1:18:00 [3]
shoes: Bike - Fondriest

Melksham, Forest Road, Lacock, Bowden Hill, Sandy Lane, Hetherington detour, Sandridge, Melksham. Lovely sunny winters day.
2 PM

Swim 45:00 [3]

Melksham Blue Pool (33m) - 2br; 4 x (6cr(pb) + 4cr); 2br.

Wednesday Jan 27, 2016 #

8 AM

Swim 45:00 [3]

2cr; 4 x (6cr(pb) + 4cr); 2br - 1050m. Felt lethargic - busy in pool.
10 AM

Run 31:00 [3] 2.5 mi (12:24 / mi)
shoes: Inov8 Mudclaw 300

Loop of Birkrigg with Rachel. Still gusting 40mph on the top.
12 PM

Physio exercises 5:00 [1]

Tuesday Jan 26, 2016 #

10 AM

Run 1:39:00 [3] 6.2 mi (15:58 / mi)

Long run from Sizergh Castle, up to Sizergh Church and then Helsington Barrows trig point. Had Storm Jonas to contend with on way back with 50mph gusts wind and sleety rain. Sodden!
2 PM

Physio exercises 5:00 [1]

Monday Jan 25, 2016 #

8 AM

Swim 45:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Felt lethargic - busy in pool.
10 AM

Note

Dave Jackson massage.

Sunday Jan 24, 2016 #

11 AM

Orienteering race 45:35 [4] 4.1 km (11:07 / km) +165m 9:15 / km

Flasby Fell - Green course. Preety easy - mapping of crags inconsistent so hesitant around #8. Ran out of energy for final grind uphill from #11/#12/#13 and finish.

Saturday Jan 23, 2016 #

9 AM

Orienteering 20:00 [2]

Thwaite Head coaching - putting a couple of controls out.
11 AM

Orienteering 45:00 [2]

Couple of loops for relocation and visualisation.
12 PM

Orienteering 30:00 [2]

Picking up some kites after training.

Friday Jan 22, 2016 #

8 AM

Swim 45:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Felt lethargic - busy in pool.
10 AM

Core 1:00:00 [2]

Pilates - hip flexors painful.
11 AM

Physio exercises 5:00 [1]

Thursday Jan 21, 2016 #

11 AM

Bike 1:04:00 [3]
shoes: Bike - Fondriest

Croftlands, Birkrigg, Scales, Gleaston, Dendron, Dalton, Urswicks. Muddy, greasy roads and cold. Felt pushing ok.

Wednesday Jan 20, 2016 #

10 AM

Physio exercises 5:00 [1]

12 PM

Run 30:00 [3]

6 x approx. 5minute efforts on Kirkby Moor. Bright sunny day with Rachel. Feeling tired from the off.

Walk 42:00 [2]

The strides that interspersed the stumbling around the Moor.

Tuesday Jan 19, 2016 #

9 AM

Swim 55:00 [3]

2cr; 6 x (6cr(pb) + 4cr); 2br - 1550m. Felt good - quietish in pool
10 AM

Physio exercises 5:00 [1]

3 PM

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

Coast road, Bardsea, Birkrigg, Scales, Gleaston, Urswicks, Birkrigg Park.
Coldish with little wind. Left leg felt ok.

Monday Jan 18, 2016 #

10 AM

Note

Massage with Dave Jackson. Confirmed I had pulled (but not torn) one of hamstrings in my left leg.
He eased out the cramping - very painful. Easy jogs this week to recover.
6 PM

Core 30:00 [2]

Various free weight activity.

Physio exercises 5:00 [1]

Saturday Jan 16, 2016 #

9 AM

Run 28:34 [4] 5.0 km (5:43 / km)

Fell Foot Park Run. Cold icy conditions - amended course with 4.5 loops up and down the slope.
Left hamstring spasm on the third of five descents and had to ease back for last 3km. Pleased to be under 30 minutes - hope injury is nothing serious.
11 AM

Note

Spent rest of the morning in Dockney Parrock with 11 NWJS Lakeland juniors on Compass exercises.

Friday Jan 15, 2016 #

8 AM

Swim 45:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Felt lethargic - busy in pool.
10 AM

Core 1:00:00 [2]

Pilates with Claire.
1 PM

Orienteering 1:15:00 [1]

Stumbling around Dockney Parrock putting out kites.
4 PM

Physio exercises 5:00 [1]

Thursday Jan 14, 2016 #

1 PM

Bike 1:20:00 [4]
shoes: Bike - Fondriest

Coast road to Roa O. Out 38mins, wind slightly behind. Return 42mins back into wind. Bright cold day.
5 PM

Physio exercises 5:00 [1]

Wednesday Jan 13, 2016 #

3 PM

Circuit Training 30:00 [2]

2 sets
step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats

Physio exercises 5:00 [1]

Tuesday Jan 12, 2016 #

9 AM

Physio exercises 5:00 [1]

10 AM

Run 1:40:00 [3] 9.3 km (10:45 / km) +100m 10:12 / km

Colton Church, west across valley and follow woods north through Bessy Bank. Up to farm below Bethecar Moor and then turn back and head south to Oxen Park. Saw two Roe Deer and big Dog Fox on slight detour.

Monday Jan 11, 2016 #

8 AM

Swim 40:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Busy in pool.
10 AM

Note

Dave Jackson massage.
4 PM

Run warm up/down 5:00 [3]

Jog down to meet Fiona.

Run 30:00 [3]

Loop down to Glaxo, cross lane and back via Travis Perkins. Fiona very tired.
7 PM

Circuit Training 1:00:00 [3]

Ulv Tri Club & Rowers
9 PM

Physio exercises 5:00 [1]

Sunday Jan 10, 2016 #

11 AM

Orienteering 53:33 [4] 6.11 km (8:46 / km) +145m 7:50 / km

LOC Club Champs - Birkrigg - Green course. A raw day with cold wind - enjoyed the first loop and then pushed hard through Sea Wood towards the finish at #14. Then realised we had to turn the map over for extra loop through to #21 - hard work.
1 PM

Physio exercises 10:00 [1]

Saturday Jan 9, 2016 #

12 PM

Run 39:22 [3] 3.5 mi (11:15 / mi) +125m 10:07 / mi

Birkrigg loop with Sea Wood reverse. Legs felt solid apart from one ankle tweak in Sea Wood.
Same loop on Dec 20th took 43mins so clear improvement :o).

Friday Jan 8, 2016 #

8 AM

Swim 40:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Quiet in pool.
10 AM

Core 1:00:00 [2]

Pilates class delivered as "bums & tums".

Thursday Jan 7, 2016 #

9 AM

Physio exercises 5:00 [1]

2 PM

Bike 1:20:00 [4]
shoes: Bike - Fondriest

Coast Road to Roa roundabout into wind - 44mins.
Roa roundabout back to Ulverston - wind behind except for Temple hill - 36mins.
4 PM

Physio exercises 5:00 [1]

Circuit Training 15:00 [2]

stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats

Wednesday Jan 6, 2016 #

8 AM

Swim 45:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Quiet in pool.
10 AM

Physio exercises 5:00 [1]

12 PM

Run 28:00 [3]

Birkrigg loop with Rachel.

Tuesday Jan 5, 2016 #

10 AM

Run 1:43:00 [3] 9.3 km (11:05 / km)

From Badger Bar, Rydal, anti-clock circuit of Loughrigg.

Monday Jan 4, 2016 #

8 AM

Swim 45:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Quiet in pool.
10 AM

Note

Dave Jackson massage.
7 PM

Circuit Training 1:00:00 [3]

At Tennis Centre with Ulverston Tri Club & Rowers.

Sunday Jan 3, 2016 #

10 AM

Run 40:00 [2]

Very slow stumble through Esthwaite Intake assessing the extent of the forestry operations.
12 PM

Physio exercises 5:00 [1]

Circuit Training 15:00 [1]

stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats

Saturday Jan 2, 2016 #

11 AM

Run 41:00 [3] 3.5 mi (11:43 / mi) +125m 10:33 / mi

Birtkrigg X-roads, trig point, Sea Wood & northern flanks. Overcast & drizzly.
2 PM

Physio exercises 5:00 [1]

Circuit Training 15:00 [3]

step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats

Friday Jan 1, 2016 #

12 PM

Bike 1:04:00 [3]
shoes: Bike - Trek Mad One

Swarthmoor to collect Rachel. Birkrigg Park, Lindal, Marton, Loppergarth, Pennington. Many deep water splashes after recent rain managed to soak us early on - colder day.

« Earlier | Later »