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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 7 days ending Feb 10, 2013:

activity # timemileskm+mload
  Running8 4:45:44 40.0(7:09) 64.37(4:26) 407740.2
  Orienteering1 1:14:11 7.85(9:27) 12.64(5:52) 24430 /36c83%296.7
  Strength and Conditioning1 30:0030.0
  Total8 6:29:55 47.85 77.01 65130 /36c83%1066.9
  [1-5]8 6:28:10
averages - sleep:7.8 weight:64.2kg

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MoTuWeThFrSaSu

Sunday Feb 10, 2013 #

4 PM

Running 46:45 intensity: (5:29 @1) + (39:29 @2) + (1:47 @3) 9.63 km (4:51 / km) +50m 4:44 / km
ahr:133 max:148 shoes: Addidas Adizero Tempo 5

Arrived in Fuerteventurer and soon went for a leg loosener around Corralejo to familiarise myself. Windy but a pleasant evening sun.

Saturday Feb 9, 2013 #

6 PM

Running 13:43 [2] 2.58 km (5:18 / km) +58m 4:46 / km
shoes: Inov8 O Roc 280

Orienteering race 1:14:11 [4] **** 12.64 km (5:52 / km) +244m 5:21 / km
spiked:30/36c shoes: Inov8 O Roc 280

British Night Champs @ Tankersley

= 1st with Jonny. Started with small mistakes at both 1, 2 and 4 but only ~10-20s at each. Another small 10-15s mistake at 7 but then started to get my act together through the tricky northern section with map reading, planning and compass working well together. Then pretty clean up to 19 where I wasn't sure whether I was left or right of the control after climbing the slope. Good orienteering although some fairly straight forward legs up to 24 where I went slightly off line and lost ~30s faffing. The last section through Hesley Wood was trickier than I expected. No major time losses but again a few seconds here and there including overshooting 31 and losing seconds on the last control.

Pretty happy with my technical performance in this tricky area even in the day. Pleasing to be running decently again and competitive although I didn't feel 100%. Stomach feeling a bit dodgy throughout - didn't get food right during the day and consumed too much fibre but not enough to significantly effect performance.

Running 6:41 [1] 1.2 km (5:34 / km) +20m 5:08 / km
shoes: Inov8 O Roc 280

Friday Feb 8, 2013 #

7 AM

Note
slept:8.0 weight:63.9kg

6 PM

Running 30:50 intensity: (5:18 @1) + (23:57 @2) + (1:35 @3) 6.27 km (4:55 / km) +55m 4:43 / km
ahr:132 max:148 shoes: Addidas Adizero Tempo 5

Easy relaxed run out along the trails to Sutton Lawn and back along the A38 (4)

Thursday Feb 7, 2013 #

7 AM

Running 8:01 [2] 1.67 km (4:48 / km)
ahr:170 max:176 slept:8.0 weight:64kg shoes: Addidas Adizero Tempo 5

HR monitor schizo this morning.
12 PM

Running warm up/down 4:40 [2] 1.05 km (4:27 / km) +25m 3:58 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 30:00 [1]
shoes: Inov8 Road-X 233

Running warm up/down 4:20 [2] 1.05 km (4:08 / km)
shoes: Inov8 Road-X 233

6 PM

Running warm up/down 15:57 intensity: (27 @1) + (5:46 @2) + (9:44 @3) 3.37 km (4:44 / km) +15m 4:38 / km
ahr:143 max:151 shoes: Addidas Adizero Tempo 5

To Harriers training running a bit late due to the train home being delayed. Legs not feeling to hot.

Running intervals 43:37 intensity: (1:29 @0) + (5:15 @2) + (8:10 @3) + (28:37 @4) + (6 @5) 10.13 km (4:18 / km) +26m 4:15 / km
ahr:158 max:174 shoes: Addidas Adizero Tempo 5

4 x 400m, 2.4km, 4 x 400m, 2.4km, 4 x 400m

All with 45s recoveries.

Felt pretty horrendous though out, except on the 2.4kms where I felt worse than that. Hip adductors and calves pretty damn tight.

Running warm up/down 8:26 intensity: (16 @0) + (22 @1) + (7:48 @2) 1.67 km (5:02 / km) +19m 4:46 / km
ahr:134 max:139 shoes: Addidas Adizero Tempo 5

Wednesday Feb 6, 2013 #

7 AM

Note
slept:8.5 weight:64.1kg

6 PM

Running 1:02:11 intensity: (14:50 @2) + (45:51 @3) + (1:30 @5) 15.0 km (4:09 / km) +111m 4:00 / km
ahr:147 max:162 shoes: Inov8 Road-X 255

Some times running just feels totally natural and effortless. Tonight was one of those nights and was cruising along at 4min/km and felt like I could run for hours. Hopefully I can start and feel like this more often.

Just ran at an easy pace and put a few short sharp efforts in through the Carsic Estate using the lamps posts as markers.

Tuesday Feb 5, 2013 #

7 AM

Note
slept:8.25 weight:64.6kg

6 PM

Running warm up/down 5:00 [2] 1.16 km (4:19 / km) +27m 3:52 / km
ahr:107 max:147 shoes: Addidas Adizero Tempo 5

Up to the track.

Running warm up/down 4:36 intensity: (45 @2) + (2:28 @3) + (1:23 @4) 1.24 km (3:43 / km) +1m 3:42 / km
ahr:150 max:166 shoes: Mizuno Tempo LD

Quick shoe change and then a few more laps and drills to warm up.

Running intervals 19:35 [5] 6.0 km (3:16 / km)
ahr:157 max:177 shoes: Mizuno Tempo LD

Always seems to be cold, wet and windy when I hit the track and tonight didn't dissappoint.

5 x 1.2km with 2mins recoveries:

3:49; 3:52; 3:58; 3:55; 4:01 not particularly consistent but not really surprising considering the lack of intervals and racing lately.

Running warm up/down 11:22 intensity: (2:38 @1) + (8:44 @2) 2.34 km (4:51 / km)
ahr:133 max:143 shoes: Addidas Adizero Tempo 5

A few laps around the track then home.

Monday Feb 4, 2013 #

7 AM

Note
slept:6.0 weight:64.3kg (rest day)

Crap nights sleep, really tired and jaded so didn't risk things and took another rest day.

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