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Attackpoint - performance and training tools for orienteering athletes

Training Log: bradc

In the last 7 days:

activity # timemileskm+m
  Orienteering3 3:14:20 13.09(14:51) 21.07(9:13) 361
  Intervals1 53:41 4.14(12:58) 6.66(8:04) 218
  Running1 7:09 0.67(10:39) 1.08(6:37) 27
  Total4 4:15:10 17.9(14:15) 28.81(8:51) 606
  [1-5]4 3:55:28
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Monday Mar 27 #

Note
(rest day)

Between dropping off the motorbike for its service and entertaining the outlaws for dinner, there just wasn't time. My knees will thank me for it, even if my back doesn't.

Sunday Mar 26 #

Event: Uath Lochans
 
11 AM

Orienteering 1:02:08 intensity: (7:19 @0) + (16:16 @1) + (18:45 @2) + (17:21 @3) + (2:27 @4) 6.03 km (10:18 / km) +110m 9:27 / km
ahr:130 max:160 shoes: VJ Irocs

DNF on the Blue course at Uath Lochans. A fantastic day to be out running in the forest but, alas, I felt like a rattly bag of spanners. Stiff, slow, and with both knees protesting at any significant gradient, it didn't take long for me to start losing concentration, too. I was OK to #6 but then folded my map wrong and ran to #1 rather than #7 - it was on the straight line - and I got into a fluster that saw me stuffing up #7 big time. The lure of the hot shower back at the accommodation - if we got back in time - was sufficient to tempt me into cutting my losses at that point. Shame, but I wasn't in the game today. Cheers to JamesT for putting it on for us, sorry I didn't do the course justice. TRIMP 83.5.

Running warm up/down 7:09 intensity: (1:19 @0) + (2:38 @1) + (3:12 @2) 1.08 km (6:37 / km) +27m 5:53 / km
ahr:121 max:133 shoes: VJ Irocs

Stopped when I met Beccy then joined her on a brief hunt for Jamie before jogging back to the Finish.

Saturday Mar 25 #

10 AM

Orienteering 43:08 intensity: (3:47 @0) + (6:25 @1) + (18:50 @2) + (12:49 @3) + (1:03 @4) + (14 @5) 4.91 km (8:47 / km) +45m 8:24 / km
ahr:132 max:164 shoes: Salomon Fellraiser 2016

FVO O training weekend in Kincraig! Flippin' gorgeous weather, sun splitting the skies. The morning's activities started off with a comedy relocation exercise in a pair with Roger, then most of a compass course before stepping in to take over on Eilidh-assisting duties, if only to distract Eilidh from the Very Important Task of disagreeing with everything her mum said. TRIMP 61.9.

Orienteering 25:55 intensity: (4:34 @0) + (9:15 @1) + (10:59 @2) + (1:07 @3) 2.68 km (9:40 / km) +30m 9:09 / km
ahr:123 max:140 shoes: Salomon Fellraiser 2016

Final training of the morning - line course. Brownian motion. I can't do line courses. TRIMP 28.2.
2 PM

Orienteering 30:45 intensity: (1:02 @0) + (1:07 @1) + (6:03 @2) + (21:00 @3) + (1:33 @4) 4.48 km (6:52 / km) +42m 6:33 / km
ahr:140 max:157 shoes: Salomon Fellraiser 2016

Relocation exercises 1 and 2, both courses about 1.2km, linear out along the Spey and around the far NE bit of wood. Feeling OK in the forest but hamstring and back really not liking the jogs along the hardstanding and road. Hot! TRIMP 53.1.

Orienteering 32:24 intensity: (1:41 @0) + (3:21 @1) + (10:57 @2) + (16:25 @3) 2.97 km (10:55 / km) +134m 8:54 / km
ahr:136 max:149 shoes: Salomon Fellraiser 2016

Relocation exercise #3 in the physically tough bit. Having felt progressively creaky as the day wore on, I was happy to jog around after everyone else had gone out, collecting in the controls as I went. R hamstring really rather unhappy. Pooped. TRIMP 51.

Thursday Mar 23 #

6 PM

Intervals (Hills) 53:41 intensity: (2:32 @1) + (12:29 @2) + (12:53 @3) + (9:16 @4) + (16:31 @5) 6.66 km (8:04 / km) +218m 6:56 / km
ahr:141 max:172 shoes: Salomon Fellraiser 2016

Reps at the uni, with Jase and BenP. Really felt tired before this, but that's why organised sessions are great - you can't wimp out! Felt better by the time we got to the start and managed a decent set of reps. Held off the youngster on all 4 long reps and 2 of the short reps, but he sneaked past by half a second on the 2nd and 4th short reps. Happy enough with that. Worked hard and got pretty close to the chunder zone on the 3rd long rep! TRIMP 96.
Managed to be a tech numpty and ended up pressing the pause button at the start of each rep rather than the lap button, so the rep distances, times and pace/HR data are all lost! D'oh. Piecing together the gaps in the data, though, the times were (roughly)
1:36 / 0:59
1:39 / 0:59
1:41 / 1:02
1:43 / 1:02
Tired too quickly on the last two - work to be done.

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