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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TimM

In the 7 days ending May 7, 2012:

activity # timemileskm+m
  Running5 1:51:27 10.71 17.24 219
  Orienteering2 1:01:02 6.46(9:27) 10.4(5:52) 36221 /24c87%
  S&C / Core / Plyo / Flexi1 30:00
  Running Drills2 22:11 0.98(22:44) 1.57(14:08) 10
  Total7 3:44:40 18.15 29.21 59121 /24c87%

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TuWeThFrSaSuMo

Monday May 7, 2012 #

Note

Routegadget: http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...
7 AM

Running 43:50 [3] 7.91 km (5:32 / km) +131m 5:07 / km
ahr:173 max:193 shoes: Adidas Kanadia

Really nice early morning run with Dane, Joe and Will from Great Tower. Weather and everything was perfect. Terrain was lovely, shame not to have a map really. Probably a bit harder than I would usually do.
C • Cough cough 3
11 AM

Running 10:00 [1]

Dane, Joe and I were dropped off after the raft building and ran back to get warm. Watched a bit of the JWOC's climbing.
2 PM

S&C / Core / Plyo / Flexi 30:00 [2]

Kim took us through some stretches/excercises.

Sunday May 6, 2012 #

Orienteering race (BOC Relay) 8:52 [5] * 2.14 km (4:09 / km) +42m 3:46 / km
spiked:9/9c shoes: Inov8 X-Talon 212

The legs were mixed up so I ended up with the 1.8 instead of 3.5 which was planned. Thought i was given the wrong map to begin with. Shame not to have done a longer course.

Saturday May 5, 2012 #

Event: BOC 2012
 

Orienteering race (BOC 2012) 52:10 [5] *** 8.26 km (6:19 / km) +320m 5:17 / km
spiked:12/15c shoes: Inov8 X-Talon 212

Didn't start off great, not knowing exactly where I was to 1 but recovered fairly quickly so not too bad. Then to 2 I was just a bit hesitant not to go too low but found it fine. 3 was good. 4 was good. 5 was good but was starting to feel pretty bad at this point and also thought I was doing badly. 6 was fine but slow. 7 was slow, couldn't see a single person, got to a hill which was going to be my ap but it had the control on. 8 was fine although there seemed to be loads of boulders. 9 was ok just a bit of time lost in the circle not knowing exactly where I was. 10, the long leg was good, almost went wrong when I thought some trees were lower down but realised and no time lost. 11 just a bit hesitant although I started to feel physically good again here and started to push. 12 just a bit confuse and didn't go far enough but not too much time lost. 13 fine. 14 fine. 15 fine.

Slightly annoyed that didn't get on the podium but 4th is a good result. Beat matt by 1 sec, which I got on the run in!

Running warm up/down 15:00 [2] 1.3 km (11:32 / km) +57m 9:28 / km
shoes: Inov8 X-Talon 212

To start.

Running Drills warm up/down 15:00 [3] 0.9 km (16:40 / km) +10m 15:47 / km
shoes: Inov8 X-Talon 212

Drills.

Thursday May 3, 2012 #

Running 7:11 [2] 1.27 km (5:39 / km) +4m 5:34 / km
ahr:151 max:167 shoes: Adidas Kanadia

Jog from the car. Most of this was in the heather as I couldn't find the path.

Running 2:19 [4] 0.64 km (3:37 / km) +4m 3:31 / km
ahr:165 max:177 shoes: Adidas Kanadia

Then 3x~200m on a very slight incline. Not full out, but not a jog.

Running 7:36 [3] 1.41 km (5:23 / km) +9m 5:13 / km
ahr:153 max:162 shoes: Adidas Kanadia

Jog back to car.

Tuesday May 1, 2012 #

Running 7:30 [2] 1.4 km (5:21 / km)
ahr:145 max:176 shoes: Adidas Kanadia

Mum had some dentist thing in the city so no Hardley today. Nice and sunny/warm after the past few days. Ran onto Busketts Lawn. Took a map of an area from the Lakes 5 Days, running through the course in my head.

Running Drills 7:11 [3] 0.67 km (10:43 / km)
ahr:156 max:173 shoes: Adidas Kanadia

Then stopped and did drills and strides. So good out there on my own, seeing or hearing nothing and clear blue sky.

Running 18:01 [3] 3.31 km (5:27 / km) +14m 5:20 / km
ahr:169 max:180 shoes: Adidas Kanadia

Then ran back home round the golf course, which is harder to run round now there are golfers. Put in short bursts when I felt like it. Knew the course pretty well by now and had clear images in my head of what I would expect to be seeing. Pony's seemed to be going nuts tonight.
C • ? 5

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