Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+m
cycling	6	14:40:00
orienteering	19	13:31:00	77.67		125.0		1970
running	17	6:20:00	45.98	(8:16)	74.0	(5:08)	530
strength and conditioning	1	20:00
Total	32	34:51:00	123.65		199.0		2500

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Sunday Aug 30, 2015 #

11 AM

orienteering 50:00 [3] 8.0 km (6:15 / km) +100m 5:53 / km

Not good. Need to focus as well as in training. I think a few days off are calling!!:L

Saturday Aug 29, 2015 #

11 AM

orienteering 45:00 [3] 7.0 km (6:26 / km) +100m 6:00 / km

Good first half and a very poor second one.

running 20:00 [3] 3.0 km (6:40 / km)

Friday Aug 28, 2015 #

Note

Got on the flight home and then it was cancelled, meaning I pretty much just pointlessly lost a nights sleep. Time for another couple days of training...

C • emails 3

11 AM

orienteering 1:00:00 [3] 9.0 km (6:40 / km) +100m 6:19 / km

Straight into the forest when I got back...

strength and conditioning 20:00 [3]

Maria Magnusson showing us her circuit. I am still in pain now (Monday) although I think that says more about me than the intensity of the session:P

Thursday Aug 27, 2015 #

12 PM

orienteering 1:18:00 [3] 10.0 km (7:48 / km) +200m 7:05 / km

Tour champs long. Beautiful terrain so enjoyed it a lot and felt alright. Never running that hard as I was having to go pretty slow to stay on top of myself.

running 5:00 [3] 1.0 km (5:00 / km)

Wednesday Aug 26, 2015 #

11 AM

orienteering 40:00 [3] 6.0 km (6:40 / km) +100m 6:09 / km

Pretty poor on jwoc 2008 middle. Missed one out.

running 10:00 [3] 2.0 km (5:00 / km)

1 PM

orienteering 15:40 [4]

Sprint course around Ed uni campus. I mistakenly navigated to 13 instead of 4 as the lines were v close but other than that a great course.

running 5:00 [3] 1.0 km (5:00 / km)

Tuesday Aug 25, 2015 #

11 AM

orienteering 40:00 [3] 7.0 km (5:43 / km) +50m 5:31 / km

Will's control pick and then a little bit of Dane's course over the road until a big fat moose scared me home.

running 25:00 [3] 5.0 km (5:00 / km) +25m 4:53 / km

7 PM

orienteering 29:40 [3] 6.0 km (4:57 / km) +50m 4:45 / km

Running with or around Will for the majority. Tried out a couple of route choices and lost a bit of time towards the end.

Monday Aug 24, 2015 #

10 AM

orienteering 1:00:00 [3] 10.0 km (6:00 / km) +40m 5:53 / km

O-intervals. Struggling with the nav at speed but got it together towards the end. Orienteering was too poor to make an intense session of it.

running 10:00 [3] 2.0 km (5:00 / km)

4 PM

orienteering 16:00 [3] 4.0 km (4:00 / km) +50m 3:46 / km

Some sprint intervals. Felt alright and was making decisions well. One mass start where I did alright.

running 20:00 [3] 4.5 km (4:27 / km) +25m 4:19 / km

Sunday Aug 23, 2015 #

10 AM

orienteering 54:00 [3] 8.0 km (6:45 / km) +100m 6:21 / km

Some long practice on 1:15000. Running really well for the first two thirds and then fell apart a little towards the end...

running 10:00 [2] 2.0 km (5:00 / km)

3 PM

orienteering 35:00 [3] 6.0 km (5:50 / km) +50m 5:36 / km

Control pick then the first half of a short course over the other side of the club hut.

running 15:00 [3] 3.0 km (5:00 / km) +30m 4:46 / km

Saturday Aug 22, 2015 #

9 AM

running 30:00 [2] 5.0 km (6:00 / km) +25m 5:51 / km

Little morning jog.

4 PM

orienteering 28:00 [4] 5.0 km (5:36 / km) +30m 5:26 / km

Pretty high intensity o-intervals/trains. Suffering in the heat with the fast pace!

running 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km

Friday Aug 21, 2015 #

11 AM

running 50:00 [2] 8.0 km (6:15 / km) +50m 6:04 / km

Nice run around the lake. Luvin it

Thursday Aug 20, 2015 #

Note
(rest day)

I had my meningitus injection yesterday which led to a pretty bad nights sleep and quite a virusy feeling today.

C • Injection or infection? 3

cycling 20:00 [2]

Doune and back for lunch at a very easy pace then in and out of Dunblane. Feeling better now than this morning.

Wednesday Aug 19, 2015 #

11 AM

running 30:00 [3] 6.0 km (5:00 / km) +80m 4:41 / km

Short plod partway up to the monument. Feeling very tired in legs but good in general!

Tuesday Aug 18, 2015 #

cycling 8:00:00 [3]

Just under 190km cycle, great route and an enjoyable day out!. The two big climbs at 65km and 115km nearly broke me and a stop off at the coop in Crieff saved me but I was moving alright at the end!

C • 190km!! 5

Sunday Aug 16, 2015 #

running 30:00 [3] 6.5 km (4:37 / km) +30m 4:31 / km

About 10 minutes of effort on a few Strava segments. Feeling very tired after quite a long day yesterday but fancied putting in a bit of effort. Raging that Strava picked up 0 of the segments I ran.

3 PM

cycling 1:00:00 [1]

Very easy to and from Braco with Anna.

Saturday Aug 15, 2015 #

running 40:00 [3] 8.5 km (4:42 / km) +50m 4:34 / km

To and from a friends house feeling pretty tired after walking up Ben ledi in the morning.

Friday Aug 14, 2015 #

1 PM

cycling 1:00:00 [2]

Braco and around the back road. Feeling nice and rested. Cycled with a friend who is cycling a 200 miler tomorrow so he was taking it nice and easy!

8 PM

running 55:00 [3] 11.5 km (4:47 / km) +180m 4:26 / km

Monument and home with a friend.

Thursday Aug 13, 2015 #

Note
(rest day)

Three rest days in a row... Rehearsing for three days. Could have got up in the morning but my body needs a rest anyway...

Tuesday Aug 11, 2015 #

Note
(rest day)

I need this and quite a busy day organising things.

Monday Aug 10, 2015 #

10 AM

cycling 2:00:00 [3]

Another nice ride out. Feeling surprisingly good on the bike seeing as I haven't ridden it in about two months... A few sprints in there but mostly just nice and steady.

Sunday Aug 9, 2015 #

1 PM

cycling 2:20:00 [3]

Nice cycle via a friend's cafe and Stirling. Feeling good.

11 PM

running 10:00 [3] 2.0 km (5:00 / km) +15m 4:49 / km

Really tired. Time for some sleep

Saturday Aug 8, 2015 #

1 PM

orienteering 53:00 [4] 8.0 km (6:38 / km) +300m 5:35 / km

A good run on an awesome area. Few time losses and feel like I could have worked a little harder but really pleased with the result. Really enjoying orienteering at the moment after a great week of spectating and racing. Time to get better.

S6D - Day 6 Glen Affric - C35 - Splits

Friday Aug 7, 2015 #

1 PM

orienteering 1:04:00 [4] 8.0 km (8:00 / km) +300m 6:44 / km

I lost a few minutes but somehow managed to slog it out better than the rest of them! Proper solid terrain, looove it.

S6D - Day 5 Glen Affric - C35 - Splits

Thursday Aug 6, 2015 #

12 PM

orienteering 49:00 [4] 7.0 km (7:00 / km) +100m 6:32 / km

Alright for the most part and then lost it mentally in the final third...

S6D - Day 4 Darnaway - C35 - Splits

Wednesday Aug 5, 2015 #

1 PM

orienteering 29:40 [5] 6.0 km (4:57 / km) +50m 4:45 / km

Satisfied with this despite losing a reasonable amount of time. Big improvement on day 2 and felt like I was running a lot better with far more focus. Looking forward to a longer race on a similar area tomorrow.

S6D - Day 3 Darnaway - C35 - Splits

Tuesday Aug 4, 2015 #

10 AM

orienteering 18:00 [5] 4.0 km (4:30 / km) +50m 4:14 / km

Pretty bad result and I missed out a control but actually pretty pleased with this!! Some sections showed that I can sprint orienteer to some extent and a few fastest splits in there. Well off the pace of winner but second and third weren't moving too much faster than than me for the most part. They are just better orienteers:L loved it!

S6D - Forres Sprint - 1 - Splits

Monday Aug 3, 2015 #

2 PM

orienteering race 46:00 [4] 6.0 km (7:40 / km) +200m 6:34 / km

A couple of pretty big mistakes in the first half put me quite a way off the lead at control 13. Long leg to 14 and I really went for it feeling like i was running well. Got to 5 metres above the control on the form line spur and could see neither the spur nor the control! Over five minutes of bumbling around with some older folks looking for the same thing before i finally found it at the bottom of a crag;) Not surprised with my rustiness after a while away and a very tired head but hopefully I can improve! Looking forward to the next few days!

S6D - Day 2 Strathfarrar - C35 - Splits

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