Attackpoint - performance and training tools for orienteering athletes

Training Log: kido

In the last 7 days:

activity	#	time	miles		km		+m
Jogging	11	3:57:50	26.62	(8:56)	42.84	(5:33)	551
Orienteering	5	3:34:15	19.95	(10:44)	32.1	(6:40)	819
Swimming	2	2:00:00	3.73	(32:11)	6.0	(20:00)
Running	1	12:59	2.17	(5:58)	3.5	(3:43)
Total	15	9:45:04	52.47	(11:09)	84.44	(6:56)	1370

2:12

0:00

Tuesday Apr 24 #

10 AM

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

Swim at Goodwin. Shoulder was completely healed! I actually enjoyed this, which is rare. And felt like I had the ability to do a bit of work for once, which was nice, so I did some sold 66s, 100s and a 200.

5 PM

Jogging warm up/down 20:08 [3] 4.14 km (4:52 / km) +45m 4:37 / km

6 PM

Running intervals 11:11 [4] 3.0 km (3:44 / km)
ahr:171 max:178

3 x 1km steady with 400 jog recovery. First one felt comfortable, HR was a little higher than I would have liked in the last two. Didn't want to smash myself, just turn the legs over before Tio. Charlotte ran beside me with a map, good practice making decisions under pressure - she seemed to find it pretty comfortable!

Running intervals 1:48 [4] 0.5 km (3:36 / km)

5 x Strides, not really pushing them just trying to keep my core solid.

Jogging warm up/down 26:22 [3] 5.18 km (5:05 / km) +53m 4:51 / km

Recoveries and warm down.

Monday Apr 23 #

5 PM

Jogging 38:53 [1] 5.72 km (6:48 / km) +50m 6:31 / km
ahr:119

Social Run Group. Taking the slow group, which I was not unhappy to do for once, because I was still pretty tired.

Had a ride on the program but decided it would be sensible to have a rest.

Sunday Apr 22 #

10 AM

Jogging warm up/down 11:59 [3] 2.04 km (5:52 / km) +27m 5:31 / km

Orienteering race 1:28:55 [4] 9.22 km (9:39 / km) +501m 7:35 / km
ahr:155 max:171

Northern Champs at Wass.

Felt OK at the start of this race, but by the end I was really having a struggle. Again I didn't hit it really hard but just tried to put a bit of pressure on myself. Was a bit disappointed in myself for being really messy on several controls, I was having trouble setting good attack points and hesitating a lot into the circle. Good practice for orienteering tired I guess (or just practicing bad habits?). Was just off on 1 and 2, really slow and hesitating into 3, was too low and lost a minute on 6, dumb route choice on 11, and completely wrong bearing on 21.

Can't say I enjoyed the map or course. It was very steep and covered in brambles, and we had one leg which climbed 15 contours - only to turn around and drop them all again on the next. Being tired I fell over a lot and am now covered in scratches. But I am Northern Champion - yay.

12 PM

Jogging warm up/down 8:20 [3] 1.31 km (6:22 / km) +57m 5:13 / km
ahr:135 max:148

Saturday Apr 21 #

9 AM

Jogging warm up/down 15:21 [3] 2.73 km (5:37 / km) +28m 5:21 / km
ahr:132 max:149

Orienteering race 16:58 [4] 3.21 km (5:17 / km) +27m 5:04 / km
ahr:159 max:168

Sort of a race - GG organised some training for some of the British squad and kindly let me tag along - we did the junior selection race sprint in York before they ran.

Feeling pretty tired after quite a full week, so I went hard enough in this to put some pressure on my nav but not hard enough for it to be a flat out effort. Really cool area and good courses, I got caught out a bit on 1, 2 (complex under-cover road crossing) and 4. Need to make more definite decisions on mid-leg obstacles, not only concentrate on the control.

10 AM

Jogging warm up/down 10:37 [3] 1.86 km (5:42 / km) +7m 5:36 / km
ahr:128 max:137

11 AM

Jogging warm up/down 8:50 [3] 1.58 km (5:35 / km) +19m 5:16 / km
ahr:124 max:140

12 PM

Orienteering race 12:22 [5] 2.53 km (4:53 / km) +17m 4:44 / km
ahr:165 max:177

Again, sort of a race - knock out sprint simulation, this one was the mass start with "runner's choice" - you get 30s to look at part of 3 different courses and decide which one you want to do, then you have a mass start.

I decided to push this one a bit because of the head-to-head racing, but I still wasn't near keeping up! I did catch up with Kirstin halfway but only because she made a mistake, then hung on for dear life. A good split, 1 of us chose course A, 2 chose course B and 2 chose course C.

A shame I wasn't doing the other two knockout sprints, it was good fun.

Jogging warm up/down 7:57 [3] 1.27 km (6:16 / km) +4m 6:10 / km
ahr:132 max:142

2 PM

Jogging warm up/down 10:15 [3] 1.93 km (5:19 / km) +8m 5:12 / km
ahr:131 max:143

3 PM

Orienteering race 50:12 [4] 10.24 km (4:54 / km) +35m 4:49 / km
ahr:156 max:168

Thirsk Urban race. Not a bad area in some spots (particularly in the market square in the centre) and some good use of route choice. Some tricky legs, I made quite a big mistake on 15 when I didn't read my description and was on the wrong side of a hedge. The rest I went OK besides a few wrong turns that were quickly corrected.

Completely knackered for this, considering it took my running total for the day up over 25km, so didn't push too hard. It was also pretty warm (for the UK), and I had some real stomach troubles for the last third of the course.

Friday Apr 20 #

1 PM

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

Swim at Goodwin. Shoulder feeling lots better so even did some faster 200s. Wish the pool was outdoors today! Shoulder a bit tired-sore after.

5 PM

Orienteering 45:48 [2] 6.9 km (6:38 / km) +239m 5:39 / km
ahr:130 max:155

Sprint training with Tenty, Mary and Sam around the Walkley area. I was just feeling completely flat so I jogged around pretty much as slowly as possible, held up the others. My brain also wasn't working too well, I made a big mistake on the second to last interval.

Thursday Apr 19 #

4 PM

Jogging 1:19:08 [3] 15.08 km (5:15 / km) +253m 4:50 / km
ahr:140 max:166

First 35 minutes on my own, from the shop through half of Endcliffe Park and back, then the rest with the Social Run Group around Norfolk Park. Really warm today, 25C!

C • Temp 2

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