Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BrandNewMe

In the 30 days ending Sep 30, 2012:

activity

time

miles

Road running

9:58:58

74.4

(8:03)

119.74

(5:00)

Orienteering - training

7:52:40

45.0

(10:30)

72.42

(6:32)

21 /

22c

95%

Cross training

5:20:30

18.0

(17:48)

28.97

(11:04)

Off-road running

5:13:50

34.75

(9:02)

55.92

(5:37)

Orienteering - race

4:37:55

33.8

(8:13)

54.4

(5:07)

12 /

15c

80%

Physio - general S&C

1:25:00

Intervals - long endurance

53:00

6.4

(8:17)

10.3

(5:09)

Total

35:21:53

212.35

341.75

33 /

37c

89%

averages - sleep:6.6

2:59

0:00

» now

Sunday Sep 30, 2012 #

Note

Crocked knee means missing the csc. Sensible decisions are so dull. Sad to miss competing for esoc. Not sure I would have done that well. I need some time out.

One of my worst days in a long time. Bad hangover. Laurence's 5th birthday party. Lost someone else's child in the soft play for 15mins. I and all the other commie pool staff thought she had been abducted. 5 more mins and they would have had to call the police. Omg!

Friday Sep 28, 2012 #

6 AM

Cross training 37:00 [3] 2.0 mi (18:30 / mi)
ahr:114 slept:7.0

Off-road running 47:50 [3] 6.3 mi (7:36 / mi)
ahr:149

12 PM

Road running 30:00 [3] 2.0 mi (15:00 / mi)
ahr:125

Thursday Sep 27, 2012 #

6 AM

Cross training 34:00 [3] 2.0 mi (17:00 / mi)
ahr:120 slept:6.0

4 PM

Cross training 35:00 [3] 2.0 mi (17:30 / mi)

Wednesday Sep 26, 2012 #

10 AM

Road running 6:40 [3] 0.8 mi (8:20 / mi)
slept:7.0

57.3kg.

Trying out the knee. Still broken. Whacked the top of the fibula, and damaged the cover of the bone. Still swollen too.

Sunday Sep 23, 2012 #

10 AM

Off-road running 4:00 [3] 0.25 mi (16:01 / mi)
slept:6.5

Orienteering - race 1:17:00 [3] 8.5 mi (9:04 / mi)
ahr:151

SHI individual

I was really tired from the start. The first few controls passed in a daze. Hamstring was sore, then eased off. Just after 5 slipped on a log and whacked my knee. Couldn't really run after that. Nav was ok but not physically or mentally up for it . Have to give a forest like this 100% effort, and I have been running on 50% recently. Need to get my head sorted. Not loving the sport just now, for lots of reasons...

Saturday Sep 22, 2012 #

2 PM

Off-road running 4:00 [3] 0.5 mi (8:00 / mi)

Orienteering - race 41:55 [3] *** 4.8 mi (8:44 / mi)
ahr:159 spiked:12/15c slept:7.5

SHI relays

Felt dire from the start. Things did not pick up physically. Dropped time being offline to 6, dropped about 90secs at 10, and offline to 15. Tired, tired, tired. And my hamstring was really bad too. Good week training behind me though. 85% hr during race.

Friday Sep 21, 2012 #

6 AM

Cross training 37:00 [3] 2.0 mi (18:30 / mi)

Road running 36:00 [3] 4.85 mi (7:25 / mi)
ahr:135 slept:6.0

57.5 kg

canal

Cross training 32:30 [3] 2.0 mi (16:15 / mi)
ahr:125

Thursday Sep 20, 2012 #

6 AM

Road running 48:00 [3] 6.6 mi (7:16 / mi)
ahr:144 slept:6.0

poss new pb

4 PM

Road running 48:00 [3] 6.6 mi (7:16 / mi)
ahr:145

Wednesday Sep 19, 2012 #

6 AM

Intervals - long endurance 53:00 [3] 6.4 mi (8:17 / mi)
slept:4.0

sula bula's 6:30 reps. Killing me. Nuts. Love the non-o chat though. good clean trotter stuff instead. with sarah o'n. 3 x 3,2,1. HR at end of reps was 165. 90% max

Tuesday Sep 18, 2012 #

6 AM

Road running 52:00 [3] 6.6 mi (7:53 / mi)
slept:6.0

4 PM

Road running 40:00 [3] 5.0 mi (8:00 / mi)

Monday Sep 17, 2012 #

6 AM

Road running 51:18 [3] 6.4 mi (8:01 / mi)
slept:7.0

Asphalt - I love a bit of it.

12 PM

Road running 51:00 [3] 6.7 mi (7:37 / mi)

Saturday Sep 15, 2012 #

10 AM

Off-road running 1:00:00 [3] 6.0 mi (10:00 / mi)
slept:8.0

Trotter relay with Sarah O'N. nice chat, nice terrain, fried myself on an electric fence...

3 PM

Off-road running 56:00 [3] 6.0 mi (9:20 / mi)

trotter relay with don. tibbiesheilds inn to tushielaw inn. Nice. Alleviated what has been a very stressful week. Life is not going well just now.

Friday Sep 14, 2012 #

7 AM

Cross training 40:00 [3] 2.0 mi (20:00 / mi)

12 PM

Cross training 35:00 [3] 2.0 mi (17:30 / mi)

7 PM

Off-road running 1:27:00 [3] 9.2 mi (9:27 / mi)

trotter relay. flotterstone to carlops. Pretty much dark when we set off. Lovely and muddy.

Thursday Sep 13, 2012 #

7 AM

Cross training 35:00 [3] 2.0 mi (17:30 / mi)
slept:4.0

12 PM

Road running 44:00 [3] 6.2 mi (7:06 / mi)

sore hip. FFS. Very, very stressy.

4 PM

Cross training 35:00 [3] 2.0 mi (17:30 / mi)

Wednesday Sep 12, 2012 #

9 AM

Road running 33:00 [3] 4.65 mi (7:06 / mi)
slept:7.0

canal. ill

4 PM

Road running 44:00 [3] 6.0 mi (7:20 / mi)

home via butchers.

Monday Sep 10, 2012 #

Note

Things I need to work on over the next few months in addition to planned training:

1. Eating better. More veg & protein, less toast and caffine. Cut down on sugar.

2. Try to get more sleep. Rearrange life.

3. Get more agile. running in terrain where poss, and drills 5 x week.

4. Stay niggle free. exercises every night, use the ultraleive, and bobs one a fortnight.

5. Plan the season well in advance.

6. Do more technique training. COMPASS, Planning, direction when leaving control etc..

7. Get garmin working and do hr zones.

8. get more resilient. Cold hard analysis of bad races and put them behind me and move on. Ignore rude / unhelpful / ignorant comments. Some people are just out to get you regardless...

9. Take the positives. Despite 8 above, most people are gunning for me, want me to do well, and are interested in my results. . I need to enjoy the good results too (jk trophy and 7th at woc is pretty cool afterall...) and appreciate the good things that I have goingfor me in my preparations for next year. I ran well this year on very compromised training due to injuries. If I can stay healthy and niggle free I will definately make improvements in the next year. I can gain a lot by focussing on good, clean orienteering. As always, the major factor in my favour is that no one has more motivation than me, and my motivation has increased more than ever after seeing these beautiful forests.

9 AM

Orienteering - training 57:40 [3] *** 5.2 mi (11:05 / mi)
spiked:13/14c slept:8.5

Just a beautiful beautiful forest, with brilliant, brilliant orienteering. I laughed my way around this course, and this course was great, in a great forest, with a great map. Was practicing all that I was working on yesterday - using veg boundaries, looking up before dropping down, and exit directions from controls. Was flowing well today but needed to invest more time on the long route choice leg.

Off-road running 10:00 [3] 1.0 mi (10:00 / mi)

11 AM

Off-road running 10:00 [3] 1.0 mi (10:00 / mi)

Orienteering - training 28:00 [3] *** 2.5 mi (11:12 / mi)
spiked:8/8c

Went out on a mens middle course. Alas got to the far end of the map before hitting the wall. Miles to go with a flight to catch, it was a long painful jog back on some paths. Orienteering well though. Long bearings through shit coming out bang on etc.

Road running 30:00 [3] 2.0 mi (15:00 / mi)

the aforesaid jog back. staggering.

Sunday Sep 9, 2012 #

7 AM

Orienteering - training 35:00 [3] 4.0 mi (8:45 / mi)
slept:6.0

from vuokatti accomodation to solve insomnia. very nice

9 AM

Orienteering - training 52:00 [3] 7.5 mi (6:56 / mi)

lovely forest. Woc long training on the woc long area. Sensational. Not the most accurate at every control. Need good bearings, and good sand dune contour interpretation.

3 PM

Orienteering - training 1:32:00 [3] 7.5 mi (12:16 / mi)

Mens course from the world cup with toni. Lots to think about. Important learning points:

Always check direction before leaving the control.
Look up before dropping down, esp to a control.
Look to the tree line where there are distinct veg changes and use this for navigation
I really need to start warming up and cooling down properly.

We were both a bit goosed by the end so some walking was involved...

Saturday Sep 8, 2012 #

3 PM

Orienteering - race 1:02:00 [3] 6.0 mi (10:20 / mi)
slept:7.0

f'ed this big time by getting the butterflies wrong. Went from 5-9 not 6, then coundln't find 9, then found it and realsied I was at 9. Didn't jack though I was very miserable as good time in relevant terrain for next year's middle. The end to a very depressing set of races.

Friday Sep 7, 2012 #

8 AM

Orienteering - race 15:00 [3] 2.0 mi (7:30 / mi)
slept:7.0

nort 4 qual. dropped 35 secs falling for a trick at number 2, d usual start kite faffage dropped another 10...

3 PM

Off-road running 20:00 [3] 2.5 mi (8:00 / mi)

Orienteering - race 15:00 [3] 2.5 mi (6:00 / mi)

nort 4 final. mucked 5&6 big time, and route to 7, and to 12. Not good. Last sprint race of the year and i am glad.

Thursday Sep 6, 2012 #

8 AM

Orienteering - training 45:00 [3] 4.0 mi (11:15 / mi)
slept:7.0

Middle terrain. Scottish underfoot but more technical on top. doccy dekker is vaugley similar. Lovely

2 PM

Off-road running 15:00 [3] 2.0 mi (7:30 / mi)

Physio - general S&C 10:00 [3]

8 PM

Physio - general S&C 15:00 [3]

Wednesday Sep 5, 2012 #

8 AM

Orienteering - training 30:00 [3] 3.3 mi (9:05 / mi)
slept:5.0

Meilahti sprint course. x-talons on wet rock = not good, but fun anyway.

Road running 45:00 [3] 5.0 mi (9:00 / mi)

form hostel to oing and around seurasaari.

8 PM

Physio - general S&C 30:00 [3]

Tuesday Sep 4, 2012 #

12 PM

Road running 10:00 [3] 1.0 mi (10:00 / mi)

Orienteering - race 16:26 [3] 3.3 mi (4:59 / mi)
slept:6.0

nort 3. Majorly duffed 4, and poss 5, and 1. JUst missed qualifying by seconds. Not in the mood for racing. Getting me more and more down.

2 PM

Orienteering - training 50:00 [3] 3.0 mi (16:40 / mi)

Nya varvet. Trying to train myself happy. Failing. Frustrating. Need to snap out of it.

Monday Sep 3, 2012 #

12 PM

Orienteering - training 1:23:00 [3] 8.0 mi (10:22 / mi)
slept:7.0

O training with bex & toni from Goteborg myorna. Nice. Navigating really well. If I could only concentrate this well in races. I can do it perfectly when I make the effort.

Physio - general S&C 30:00 [3]

Sunday Sep 2, 2012 #

12 PM

Road running 15:00 [3] 2.0 mi (7:30 / mi)

Orienteering - race 33:52 [3] 4.2 mi (8:04 / mi)
slept:7.5

Vaugely more enthusiastic than yesterday. No buzz. Duffed 4 a bit, lost 30 secs coming out of 13, other than that ok. could have been worse.

Saturday Sep 1, 2012 #

9 AM

Road running 15:00 [3] 2.0 mi (7:30 / mi)
slept:8.5

w/up

Orienteering - race 16:42 [3] 2.5 mi (6:41 / mi)

Nort 1 sprint qual

Don't know why I felt so shite. No fight, bite or agression. Felt totally flat. This is the performance I always expect to do at internationals, except I actually did it, rather than being pleasantly surprised.

Mistakes on the first 3, poor route to 5, and poor route to 9 then really fucked up the control and droped a min. Pants

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