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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RobB

In the 7 days ending May 4, 2008:

activity # timemileskm+m
  Running7 8:19:00 58.1(8:35) 93.5(5:20)
  Orienteering3 2:50:00 18.7(9:05) 30.09(5:39)
  S+C2 2:05:00 0.75 1.21
  Total7 13:14:00 77.55 124.8

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Sunday May 4, 2008 #

Running warm up/down 35:00 [1] 3.3 mi (10:36 / mi)

Warm up / down. Back really stiff again - so lots of stretching.

Orienteering race 1:27:00 [4] 9.6 mi (9:04 / mi)
ahr:144

National event - M21 course. Tried to run this as aggressively as possible - but was really tired by the end. Made some avoidable errors; need to be more definite on controls with few attackpoints (12 and 15). Made a comedy mistake (on quickroute), where I ran out of 16 and convinced myself I was running to 18 instead so flew past the turning that I should have made to my control.

Very, very average performance - probably lost 8 - 10 minutes all in, but would have not have been near OJ who had a cracking run!

Saturday May 3, 2008 #

Running warm up/down 40:00 [2] 5.3 mi (7:33 / mi)

Run to session - bit faster than I wanted because I was late. Ran back via the shops to get the papers and some bacon and eggs for my second brekkie.

Was late meeting Mike, thought we had lost him, but some youths still out from the night before who were playing on the playground came to my rescue and told me where he had gone - phew!

Orienteering long 14:00 [5] 2.4 mi (5:50 / mi)

6.43 (av HR 152) , 7.32 (av HR 153). 2 x a mini sprint course that Clare had planned using some GPS gadgetry that Gareth had.

My first course involved a route with a shut gate which was frustrating. Made another 10sec route choice error. The second time I ran the course head to head with Mike and was 45 seconds quicker, running the same route choices minus the route with the shut gate.

Good session - time will tell what I learn from it.

Running warm up/down 25:00 [2] 1.5 mi (16:40 / mi)

Lots of warming up, not so much warming down (think of a number between 0 and 0). Lots of stretching as well as back was really tight.

Orienteering race 36:00 [5] 3.5 mi (10:17 / mi)
ahr:151

FCC Middle race - started aggressively, not too tired from the morning's efforts. I was clean through till number 10, where I had not planned my route clearly enough and missed it slightly, then tried too hard on 11/12 where I was trying to run too hard. Missed 16 and 20 as well. In summary not a great run. Pleased with the "technical bits" but failed to keep my concentration going on the easier sections. Got my arse kicked by a few juniors.

Friday May 2, 2008 #

Running 45:00 [2] 6.0 mi (7:30 / mi)

Run home from work - felt tired and glad to keep it short tonight.

Thursday May 1, 2008 #

Running 28:00 [3] 3.5 mi (8:00 / mi)

Run to work, then from work to garage in the afternoon to pick up the car with a new shiny exhaust!

Running warm up/down 1:00:00 intensity: (25:00 @2) + (35:00 @4) 7.0 mi (8:34 / mi)

Drove car to Greno, to do some terrain intervals 10 x 2.05. Tough but fun session. Need to do more of this kind of thing.

Wednesday Apr 30, 2008 #

S+C 35:00 [3]

First session back doing weights - so started off steady.
2 x 12 x 60kg back squats
2 x 12 x 40kg front squats
2 x 12 x 15kg lunges (on either leg)
Then some core stuff and a few press ups.

Running 1:08:00 [2] 9.0 mi (7:33 / mi)

Run to work in the am, then to Beeley, and home again after the session.

Orienteering 33:00 [3] 3.2 mi (10:19 / mi)
ahr:135

Steady run around Beeley. Legs really tired from weights and running, so although I tried to push a little they just were not with it. Orienteering went well so pleased with that.

Tuesday Apr 29, 2008 #

Running 1:25:00 [2] 10.0 mi (8:30 / mi)

Run to work, track then home again. Decided to avoid all the puddles on the way back.

Running intervals 40:00 [5] 3.0 mi (13:20 / mi)

3.5 * 600m, 3 * 500m, 4 * 300m. 75 seconds between reps, 3 mins between sets. Stopped half way through the third 600m because heart and legs felt really funny - HR went all over the place. Took it steady in the pack from then onwards.



Monday Apr 28, 2008 #

Running 36:00 [2] 4.0 mi (9:00 / mi)

Run to work and then home again after drills.

S+C (Pilates) 1:00:00 [1]

Steady session in the gym. The popularity of this session has exploded recently and the gym has been full.

S+C (Drills) 30:00 [3] 0.75 mi (40:00 / mi)

Met Gareth after pilates and he put me through my paces (literally) with a drills session.

Running 37:00 [3] 5.5 mi (6:44 / mi)

Steady run at lunchtime. Explored a new part of Sheffield (Woofindin Road) up from Bingham Park.

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