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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TimM

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Running19 12:59:03 102.43(7:36) 164.85(4:44) 1249
  Orienteering6 5:10:13 27.01(11:29) 43.46(7:08) 1149
  Cross Training2 1:25:50 15.57(5:31) 25.06(3:25) 254
  Running Drills1 7:24 0.45(16:19) 0.73(10:08)
  Total26 19:42:30 145.47(8:08) 234.11(5:03) 2652

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Monday Mar 31, 2014 #

3 PM

Running 35:50 [2] 6.54 km (5:29 / km) +43m 5:18 / km
shoes: Inov-8 Trailroc 255

Easy on Buskett's

Sunday Mar 30, 2014 #

10 AM

Running 1:21:35 [2] 14.78 km (5:31 / km) +197m 5:10 / km
shoes: Inov-8 Trailroc 255

Saturday Mar 29, 2014 #

9 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Running 19:40 [4] 5.0 km (3:56 / km) +40m 3:47 / km
shoes: Inov-8 Road-X 255

First two km's hardish, the last three dropped back to a very easy pace

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Thursday Mar 27, 2014 #

6 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Running Drills warm up/down 7:24 [1] 0.73 km (10:08 / km)
shoes: Inov-8 Road-X 255

Running 9:37 [5] 3.32 km (2:54 / km)
shoes: Inov-8 Road-X 255

[5 x 30 secs] x 4. 60 secs jog back recovery between reps. Extra 30 secs recovery between sets.

Running warm up/down 6:45 [2] 1.12 km (6:02 / km) +3m 5:57 / km
shoes: Inov-8 Road-X 255

Wednesday Mar 26, 2014 #

Note

Volume has dropped considerably recently - partly intended as more hard sessions, but partly not intended. Not sure if it's too low or not though.
C • volume 1
3 PM

Orienteering 44:31 [3] 7.92 km (5:37 / km) +129m 5:12 / km
shoes: Inov-8 X-Talons 212 (2)

Went to Anderwood and did some controls. Mostly good, but a few bananas and the usual issues with pits in the forest when there aren't any controls out. Love that bit of the forest, nothing on the floor and quite vague. Saw a massive herd of deer. Just jogging, feeling yesterdays session.

Tuesday Mar 25, 2014 #

7 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Running intervals 12:00 [5] 4.0 km (3:00 / km)
shoes: Inov-8 Road-X 255

SAC session. 8 x 500m with 100m jog/walk recovery. As usual a tough session but a good group so kept the effort nice and high. Forgot garmin so don't know times but estimated on feel. Still baffled how I can keep up with some people in training but not races.
C • Could just be something in ... 4

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Monday Mar 24, 2014 #

5 PM

Running 42:22 [3] 8.77 km (4:50 / km) +34m 4:44 / km
shoes: Inov-8 X-Talons 212 (2)

Easy on buskett's / matley

Sunday Mar 23, 2014 #

10 AM

Orienteering 55:49 [3] 10.64 km (5:15 / km) +199m 4:48 / km
shoes: Inov-8 X-Talons 212 (2)

Went to an area of the forest and did a really old course. On a 1:15000 map and feeling confident with them now. Hitting the controls well and pleased with running in terrain considering the low effort levels.

Saturday Mar 22, 2014 #

9 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Running race 18:25 [5] 5.07 km (3:38 / km) +63m 3:25 / km
shoes: Inov-8 Road-X 255

Parkrun - started too easily but then increased the pace and felt like I ran well. Still need to get the time closer to pb.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Friday Mar 21, 2014 #

Note
(rest day)

Thursday Mar 20, 2014 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talons 212 (2)

Running intervals 3:30 [5] 1.15 km (3:03 / km) +28m 2:43 / km
shoes: Inov-8 X-Talons 212 (2)

Hill sprints then sprints with accelerations.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talons 212 (2)

Wednesday Mar 19, 2014 #

Orienteering 1:02:00 [3] 10.0 km (6:12 / km) +200m 5:38 / km
shoes: Inov-8 X-Talons 212 (2)

Tuesday Mar 18, 2014 #

5 PM

Cross Training 41:06 [2] 11.66 km (3:32 / km) +73m 3:25 / km
shoes: Inov-8 Road-X 255

Hip feels quite sore for some reason so decided to cycle.

Monday Mar 17, 2014 #

3 PM

Cross Training 44:44 [2] 13.4 km (3:20 / km) +181m 3:08 / km
shoes: Inov-8 Road-X 255

Sunday Mar 16, 2014 #

10 AM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 X-Talons 212 (2)

Running race 49:38 [5] 11.86 km (4:11 / km) +126m 3:59 / km
shoes: Inov-8 X-Talons 212 (2)

Some 10km race in the forest. Started off sensibly and settled into a small pack behind the three leaders. The route started off along the gravel track at the bottom of Ibsley past High Corner Inn and into some amazing forest which I don't know why theres no orienteering there because it looked like a motorway. Started a gradual climb then came out of the enclosure and it got steeper and harder and carried on for a while, burning the quads. Got up to the top open bit near the old runway and it was boiling hot, felt severely dehydrated but we seemed to be catching the guys ahead. Small section on the roads before going into another enclosure (opposite slufters) and headed downhill via a welcome drinks pause.
Then took a left because the sign said so, straight up a steep and longish hill which was very painful and barely running. Carried along the path but the leaders had turned around said this route wasn't right but we all carried on to see for ourselves. Got to the end of it which disappeared into the heather and it was clear we had been sent the wrong way. Very irritating and demoralising. Didn't have much motivation so it was just a jog from here really. Of course the higher up the race you were the more affected you were and found myself amongst the punters when rejoining the route. Was supposed to be 10k more like 12k, very annoying but quite funny at the same time. Whats most annoying is that the organisers haven't taken any responsibility for it and haven't even mentioned it on the website so on the results i'm miles down even though i was going to be ~3rd.
C • Holly Hatch 2

Friday Mar 14, 2014 #

7 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Running race 17:37 [5] 5.0 km (3:31 / km) +5m 3:30 / km
shoes: Inov-8 Road-X 255

Last of the Boscombe 5kms. They had to change the course for some reason so we did half on one side of the pier and half on the other side. Started nice and relaxed and was going well, started to drop off a bit at about 3.5 but picked it up again towards the end.

Wednesday Mar 12, 2014 #

3 PM

Running 49:54 [3] 10.14 km (4:55 / km) +50m 4:48 / km
shoes: Inov-8 X-Talons 212 (2)

Tuesday Mar 11, 2014 #

5 PM

Running 9:13 [2] 1.89 km (4:53 / km) +12m 4:44 / km
shoes: Inov-8 X-Talons 212 (2)

Running 10:49 [5] 2.55 km (4:15 / km) +62m 3:47 / km
shoes: Inov-8 X-Talons 212 (2)

Running 9:13 [2] 1.89 km (4:53 / km) +12m 4:44 / km
shoes: Inov-8 X-Talons 212 (2)

Monday Mar 10, 2014 #

5 PM

Running 32:39 [2] 6.42 km (5:05 / km) +26m 4:59 / km
shoes: Inov-8 Trailroc 255

Sunday Mar 9, 2014 #

3 PM

Running 1:09:54 [2] 12.67 km (5:31 / km) +84m 5:20 / km
shoes: Inov-8 Trailroc 255

Saturday Mar 8, 2014 #

9 AM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Running 18:30 [5] 5.01 km (3:42 / km) +54m 3:30 / km
shoes: Inov-8 Road-X 255

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Thursday Mar 6, 2014 #

7 PM

Running intervals 21:38 [5] 5.85 km (3:42 / km) +106m 3:23 / km
shoes: Inov-8 Road-X 255

3 x 1.95km hilly loops with about a minute and a half recovery between.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Wednesday Mar 5, 2014 #

4 PM

Running 53:12 [2] 10.07 km (5:17 / km) +99m 5:02 / km
shoes: Inov-8 Trailroc 255

Easy on Acres Down

Tuesday Mar 4, 2014 #

7 PM

Running intervals 11:35 [5] 4.07 km (2:51 / km)
shoes: Inov-8 Road-X 255

At the track, 13 x 300m with 100m jog recovery. Averaging 53 with a couple above and a couple below.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 Road-X 255

Sunday Mar 2, 2014 #

10 AM

Running 30:27 [5] 4.68 km (6:30 / km) +205m 5:20 / km
shoes: Inov-8 X-Talons 212 (2)

Orienteering 30:52 [4] 4.2 km (7:21 / km) +136m 6:20 / km
shoes: Inov-8 X-Talons 212 (2)

Saturday Mar 1, 2014 #

10 AM

Orienteering 14:56 [3] 1.49 km (10:00 / km) +52m 8:31 / km
shoes: Inov-8 X-Talons 212 (2)

Orienteering 38:48 [3] 2.91 km (13:20 / km) +113m 11:10 / km
shoes: Inov-8 X-Talons 212 (2)

Orienteering 16:20 [3] 1.7 km (9:38 / km) +67m 8:03 / km
shoes: Inov-8 X-Talons 212 (2)

2 PM

Orienteering 32:10 [3] 2.71 km (11:51 / km) +226m 8:22 / km
shoes: Inov-8 X-Talons 212 (2)

Orienteering 14:47 [3] 1.89 km (7:49 / km) +27m 7:18 / km
shoes: Inov-8 X-Talons 212 (2)

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