Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 7 days ending Jun 9, 2013:

activity	#	time	miles		km		+m
cycling	9	5:55:00
running	7	3:00:42	22.79	(7:56)	36.67	(4:56)	405
orienteering	3	1:50:53	11.73	(9:27)	18.88	(5:52)	125
Total	15	10:46:35	34.52		55.55		530

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Sunday Jun 9, 2013 #

11 AM

running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Walk/jog up to start

orienteering 50:06 [5] 7.0 km (7:09 / km)

Pretty bad run. The scale got me a bit to number one so overshot the open area i should have ran up. Ended up taking a very long route losing 2.5 minutes. Number two i didn't see on the map, don't know how so started making my way to three. Realised after i had gone straight past two half way to three. 2 more minutes lost. Ok through the next few. Not fast but ok. Five minutes lost on 15 and 16 combined. Just not enough map contact. Need to slow down in future. Slow through the last few.

6 PM

cycling 40:00 [3]

Into dunblane for an hour of tennis then back the long around the back road

Saturday Jun 8, 2013 #

cycling 30:00 [2]

In and out

2 PM

running 30:30 [3] 6.6 km (4:37 / km) +50m 4:27 / km

Friday Jun 7, 2013 #

cycling 30:00 [3]

In and out for a few hours of tennis

10 AM

running 5:00 [2] 0.5 km (10:00 / km)

Not much of a warm up.

orienteering 15:47 [5] 3.88 km (4:04 / km) +75m 3:43 / km

3.6km straight line. Scottish schools.
Set off well. Solid times through the first 12 controls. Just running really although i had to wake up numbers three to nine which i think probably lost me 10 seconds or so. After number twelve i was winning by ten seconds over matt and alex from very slightly faster running. Then i made two mistakes on the next two controls. Probably 35 seconds and ten seconds just stupid miss. Maybe slightly off map with everyone doing the same here. So it turned out everyone messed up here and came out of here 50 seconds up. A few seconds lost on last couple of controls from running but overall pleased with the performance. Won in the end with everyone making a few small misses.

4 PM

running 23:50 [2] 5.05 km (4:43 / km) +50m 4:30 / km

Easy run just to warm down. Easy or nothing tomorrow before sol

Thursday Jun 6, 2013 #

cycling 30:00 [3]

In and out

11 AM

cycling 40:00 [3]

To doune.

orienteering 45:00 [2] 8.0 km (5:38 / km) +50m 5:27 / km

The jogging bits looking at control sights around the very limited area:L feeling tired. Would have gone on a jog after but wanted to have at least a tiny bit left for tomorrows race. Scottish schools.

cycling 30:00 [3]

Back slightly faster on a slightly shorter route

Wednesday Jun 5, 2013 #

cycling 30:00 [3]

In and out

11 AM

running 14:00 [3] 3.1 km (4:31 / km) +40m 4:15 / km

Just bored in the morn so headed out

Tuesday Jun 4, 2013 #

cycling 50:00 [3]

Cycling to and from dunblane twice throughout day. Pushing pretty hard

11 AM

running warm up/down 19:10 [2] 3.67 km (5:13 / km) +30m 5:01 / km

Just jogging about

running intervals 9:12 [5] 2.45 km (3:45 / km) +60m 3:21 / km

Only three reps. One every five minutes. Should have maybe done another but i was tired enough after that. In the tussocky field nearby.
3.04, 3.04, 3.04

running warm up/down 21:00 [2] 4.2 km (5:00 / km) +55m 4:42 / km

Feeling tired

Monday Jun 3, 2013 #

12 PM

running 48:00 [2] 10.1 km (4:45 / km) +120m 4:29 / km

Easy run with a friend before a couple hours of tennis

cycling 30:00 [1]

In and out of dunblane

10 PM

cycling 45:00 [2]

Cycle to dunblane then a long loop back with a friend.

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