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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spud

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering 5 4:34:38 27.51(9:59) 44.27(6:12) 757
  Running9 4:25:28 31.9(8:19) 51.35(5:10) 505
  Total10 9:00:06 59.41(9:05) 95.61(5:39) 1262

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Sunday Sep 3 #

9 AM

Orienteering 2:07:00 [3] 19.0 km (6:41 / km) +400m 6:03 / km
shoes: VJ Bold Race

Euromeeting long race. Starting very early with the other boys but flowed nicely through the early stuff until 7 where I lost quite a lot of time on the long leg. Mistake on 8 then moved nicey through to 10 where I picked up a train of Czech, Norge and Swede who I ran with until 11, then massively cocked up 12 letting them pull away and leaving me lonely to then massively cock up 13. Josh had caught me by here and ran with him until 18 before cocking up 19. Then jumped on the Simon Hector train through to the finish. Annoyed with the big mistakes after the last couple of days but enjoyed the mental challeneg of today and am weirdly looking forward to more elite long races. Fitness and experience shows massively with this stuff I think and it's just going to be a case of keeping working and the results should start coming through but for now there's no pressure and I'm looking forward to working hard to improve these results.
Stitches were hurting for the first part generally then became a dull ache only hurting when I hit something in the forest which given the terrain happened a fair bit. Quite sore after and especially so once home. Will stick to cycling this week I think to let it heal.

Running 10:00 [1] 1.6 km (6:15 / km)

Saturday Sep 2 #

11 AM

Orienteering 47:53 [3] 7.05 km (6:47 / km) +150m 6:08 / km
(injured) shoes: VJ Bold Race

Euromeeting Chasing Start.
Due to the format I was never going to be in the race but was determined to keep working. Started basically with Will and pushed quite hard to catch the next lot including Aidan and Josh then moved ahead of these guys through the butterly. Fell in to Willy's train for a few controls but was still aware of my own race and flowed nicely on to my own loop after. Just one mistake of around a minute on 12. Then back through the butterfly but another minute or so lost on 14 drifting right. Then back on it until another slip on 17 of maybe 30s or so to be back with Josh, Will and a Fin. Lost 30-40s on 19 as well going straught then just managed to pull away from Will on the last few in to the finish. Few more mistakes than I would have liked but an enjoyable race. Was never really going to be in the race so never really felt like I was racing but fun terrain and nice to orienteer relatively well in this stuff.
On a side note, a stick in the leg followed by another stick going up the hole the first one made led to 3 stitches, tomorrow could be painful.

Running 11:28 [1] 1.76 km (6:30 / km) +5m 6:25 / km

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Bold Race

Friday Sep 1 #

11 AM

Orienteering 27:46 intensity: (3:19 @1) + (12:12 @2) + (12:15 @3) 3.15 km (8:49 / km) +73m 7:54 / km
ahr:146 max:165 shoes: VJ Bold Race

Euromeeting Model, this could be tough.
4 PM

Orienteering 25:50 [3] 4.05 km (6:23 / km) +120m 5:33 / km
shoes: VJ Bold Race

Euromeeting prologue. Orienteering really well, navigating moothly just not quick enough in this terrain. Just at the back of the pack timewise but it as as expcted and I was quite happy with my performance.

Running 11:47 intensity: (3:48 @1) + (7:13 @2) + (46 @3) 2.08 km (5:41 / km) +7m 5:35 / km
ahr:137 max:152 shoes: VJ Bold Race

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bold Race

Thursday Aug 31 #

7 AM

Running 25:24 intensity: (36 @1) + (11:12 @2) + (13:36 @3) 5.7 km (4:27 / km) +52m 4:16 / km
ahr:148 max:162 shoes: NB Vazee Rush V2

Easy then strided out a touch at the end. Felt better but not sure how I'll stand up to the skog. Quite looking forward to getting back in to nice terrain.

Wednesday Aug 30 #

7 AM

Running 20:17 intensity: (7:04 @1) + (8:12 @2) + (4:34 @3) + (27 @4) 3.98 km (5:06 / km) +26m 4:56 / km
ahr:140 max:167 shoes: Adidas Supernova Glide Boost 6

Morning around the stables. Need to get my hr down
3 PM

Running 59:50 intensity: (7:11 @1) + (30:29 @2) + (22:10 @3) 12.19 km (4:55 / km) +87m 4:44 / km
ahr:143 max:162 shoes: Inov-8 Race Ultra 270

Started out feeling ok but on the turn around just felt empty. Footpaths in a bad way probably put me in a bad mood but just don't think I ate enough. Ahh well, got it done. Stoppages are due to the footpaths.

Tuesday Aug 29 #

7 AM

Running 19:10 intensity: (1:59 @1) + (13:37 @2) + (3:34 @3) 4.07 km (4:43 / km) +19m 4:36 / km
ahr:142 max:154 shoes: NB Vazee Rush V2

Standard morning. Still just feeling generally a bit crap running, hopefully will ease out before Norway.
6 PM

Running 16:19 intensity: (7:17 @1) + (3:23 @2) + (5:39 @3) 3.23 km (5:03 / km) +24m 4:52 / km
ahr:125 max:152

Running 30:12 intensity: (5 @1) + (26 @2) + (7:29 @3) + (9:07 @4) + (13:05 @5) 6.37 km (4:44 / km) +261m 3:56 / km
ahr:172 max:187 shoes: NB Vazee Rush V2

Huncote reps up croft hill. Cracking session tonight, a real long busting leg burner, massive mental battle as well. Loved it, real good drive tonight and just the sort of session I want to be hitting next season. 3xtop, 4xhalf (x2). Off the front on my own but the loops meant I could chase people. Good shit, still not 100% there but this did wonders for my motivation.

Running 11:01 intensity: (29 @1) + (4:07 @2) + (6:25 @3) 1.97 km (5:36 / km) +23m 5:18 / km
ahr:150 max:163

Monday Aug 28 #

11 AM

Running 10:13 intensity: (40 @1) + (5:09 @2) + (4:24 @3) 2.21 km (4:38 / km) +2m 4:36 / km
ahr:144 max:157

Orienteering 46:09 intensity: (9 @1) + (7 @2) + (1:36 @3) + (2:37 @4) + (41:40 @5) 11.02 km (4:11 / km) +14m 4:10 / km
ahr:180 max:188 shoes: NB Vazee Rush V2

Definitely something up today judging by the crash after about 5k and the obvious heart attack. Maybe haven't recovered fully from illness or maybe it was the heat. Led to slow running and a catalogue of basic errors. Still a really fun course.

Running 9:47 intensity: (31 @1) + (8:40 @2) + (36 @3) 1.7 km (5:46 / km)
ahr:141 max:152

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