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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spud

In the 7 days ending Sep 10:

activity # timemileskm+m
  Cross Training4 5:31:11
  Orienteering 2 1:44:10 10.04(10:23) 16.15(6:27) 298
  Running2 48:41 5.8(8:24) 9.33(5:13) 118
  Strength and conditoning1 40:00
  Total7 8:44:02 15.83 25.48 416

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Sunday Sep 10 #

10 AM

Orienteering 39:10 [4] 7.13 km (5:30 / km) +94m 5:09 / km
shoes: VJ Bold Race

SHI relay. Good running from Jamie sent me out in a position to chase and with it being marginally better running today and being in a team I was in the mood to ignore the mood to ignore the pain in my leg and man up a bit. An alright run, lost time through being very scrappy but couldn't have made up any more places. Annoyed to be so bad in the circles relatively on such an easy area but sent Jonny out in 4th which he made up to 3rd so good running from the team. Felt ploddy and my leg still stopped me from attacking anything but gave it a go today but I think it still did limit my map reading. Glad that england won and looking forward to just running for a bit now.

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: VJ Bold Race

Saturday Sep 9 #

10 AM

Running 18:41 [1] 3.33 km (5:37 / km) +118m 4:46 / km
shoes: VJ Bold Race

WU with Jamie. Hurting.

Orienteering 1:05:00 [3] 9.02 km (7:12 / km) +205m 6:28 / km
shoes: VJ Bold Race

SHI Individual. First run with my shin since Euromeeting long and was nervous about it. Hurting on the warm up, especially on the downhills. Started ok though on the path which meant I could actually move a bit but as soon as I hit the terrain I was just pussy footing my way through. As a result of this I just wasn't really reading my map which led to big mistakes on 2, a poor route on 3 and a big mistake on 4 allowing potato to catch me. Ran with him for a bit and the pace was what would normally for me feel very manageable but he was just pulling away. Really struggling when I got to 7 and just crawled the rest. Can't be annoyed about the result because I clearly wasn't quite fit enough to run this sort of thing yet. Nice to pull on the England top again but was a bit of a non run from me.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: VJ Bold Race

Thursday Sep 7 #

Strength and conditoning 40:00 [3]

Return to the might that is Goodwin. Big year this one I think despite there being limited selection ops. Some significant changes in training that will bring better changes in my running and orienteering. Primarily free weight work to save the shin a bit.
4 PM

Cross Training 40:00 [1]

20 before and after

Wednesday Sep 6 #

4 PM

Cross Training 1:54:31 intensity: (26:09 @1) + (16:51 @2) + (57:37 @3) + (4:33 @4) + (9:21 @5)
ahr:144 max:222

HRM gone to pot. Cracking ride with Ben catching up, been too long!

Tuesday Sep 5 #

1 PM

Cross Training 1:53:32 intensity: (47:18 @1) + (18:24 @2) + (47:50 @3)
ahr:123 max:156

Easy on the roads again, no cycling shorts

Monday Sep 4 #

7 PM

Cross Training 1:03:08 intensity: (21:59 @1) + (29:13 @2) + (11:56 @3)
ahr:136 max:162

Easy loop on the roads. Leg hurt on jolts and bike is in need of some work but it'll do until Thursday. Leg still hurting but I'll just have to man up in NI.

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