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Attackpoint - performance and training tools for orienteering athletes

Training Log: Cruachan

In the last 7 days:

activity # timemileskm+m
  Orienteering1 1:06:48 6.15(10:52) 9.9(6:45) 36021 /25c84%
  Off-road running2 54:18 6.84(7:57) 11.0(4:56)
  Swimming1 30:42 0.75(41:10) 1.2(25:35)
  Fitness training1 30:00 1.91(15:41) 3.08(9:44)
  Running1 28:39 3.73(7:41) 6.0(4:47)
  Treadmill Running1 11:30 1.24(9:15) 2.0(5:45)
  Total5 3:41:57 20.62(10:46) 33.18(6:41) 36021 /25c84%
averages - sleep:5.3
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Thursday Mar 30 #

6 PM

Running 28:39 [3] 6.0 km (4:47 / km)
slept:3.0 shoes: Asics DS Trainer 19

Recovery run to Tesco and back... Tired.

Wednesday Mar 29 #

8 AM

Treadmill Running 11:30 [2] 2.0 km (5:45 / km)
slept:7.5 shoes: Asics DS Trainer 19

Before and after the session...

Fitness training intervals 30:00 [5] 3.08 km (9:44 / km)
shoes: Asics DS Trainer 19

VO2 max intervals: 5 X 4 min (2 mins rec) - L17 and kept it over 70 for much of each rep.

Tuesday Mar 28 #

4 PM

Off-road running 37:58 [3] 8.0 km (4:45 / km)
slept:4.0 shoes: Asics Sonoma

Rubbish night's sleep so feeling pooped and also indulged in a slice of Cait's sublime caramel flapjack... however still managed this easy trot about Ely and Brand/CH.

Monday Mar 27 #

1 PM

Swimming 30:42 [3] 1.2 km (25:35 / km)
slept:8.5

In bed just after 9 and stayed there until 640 so overall a good night's sleep (much needed). Still felt battered and knackered so stayed away from the gym and did a longer swim (my longest to date). May have miscalculated the lengths by 2 (i.e 50 metres), but it's the time that's important. Felt better than last week - (i) lack of weights beforehand (ii) second swim of year!

Sunday Mar 26 #

12 PM

Off-road running warm up/down 16:20 [2] 3.0 km (5:27 / km)
slept:3.7 shoes: Inov-8 Mudclaw 265 Blue

Not much sleep then drove up from Exeter to Atherstone... felt a bit tired on warm-up...

Orienteering race 1:06:48 [5] *** 9.9 km (6:45 / km) +360m 5:43 / km
spiked:21/25c shoes: Inov-8 Mudclaw 265 Blue

Midlands at Bentley Wood: lovely spring day and got into it well... fairly smooth early on but think took slower route to 3 and struggled up into the vegetation. Wobble to 8 (definitely lost time as went too low to river and missed straight run on path) and then again to 9 where I lost track of where I was on the path and just trusted compass - however, wasnt pushing pace as a result. Lost time by going direct throguh the white forest en route to 10. However minor points - surprised to see Phil M at 13 and got in front of him when he didnt use the open path. I hesitated at 14 and he caught me. We traded controls/routes from then on. Got confused at 20 which was simpler than we made it and then it was eye-balls from 21 until the end. Pleasing to win Midlands, but 4th overall behind the SYO mob.Splits analysis suggested my biggest losses were 3 (30 secs), 8 (45 secs) and 9 (1 min)... as I thought during the race. Hesitancy and doubting self seemed to be biggest culprits there.

Saturday Mar 25 #

Note
slept:5.4 (rest day)

Well - if getting up before 7am after a late gig night, driving 280 miles, standing on a terrace at a football match, socialising until after midnight constitutes rest!

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