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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Feb 27, 2017:

activity # timemileskm+mload
  Orienteering3 2:40:00 15.48(10:20) 24.92(6:25) 65161 /70c87%228.6
  Running8 2:35:25 18.05(8:37) 29.04(5:21) 59370.0
  S & C4 1:36:2624.1
  Stretching/ Rolling5 1:25:00
  XT1 55:0027.5
  Total15 9:11:51 33.53 53.96 124361 /70c87%350.2
  [1-5]10 7:46:48
averages - sleep:8

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Monday Feb 27, 2017 #

7 AM

S & C (Maintenance) 13:26 intensity: (3 @0) + (13:23 @1)
ahr:85 max:112

3 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km) +10m 4:46 / km
ahr:129 max:143 shoes: Adidas Adizero Boston 6

S & C (Gym) 50:00 [1]
ahr:107 max:137 shoes: Adidas Adizero Boston 6

Normal gym mondays. Legs feeling tired so changed pistol squats to the leg press which was much easier. Apart from that all good.

Running 20:01 intensity: (56 @1) + (18:54 @2) + (11 @3) 4.34 km (4:37 / km) +43m 4:24 / km
ahr:152 max:161 shoes: Adidas Adizero Boston 6

Easy run on the treadmill. 3 mins at 12 the 13 And 14 km/h. Then 11 mins at 13 km/h. Felt fine, although even 20 mins on the treadmill felt like a long time!
9 PM

Stretching/ Rolling (Full) 25:00 [0]

Sunday Feb 26, 2017 #

12 PM

Running warm up/down 12:43 [2] 1.53 km (8:18 / km) +63m 6:53 / km
shoes: Inov8 X Talon 225 #2

Orienteering 1:09:51 [5] *** 11.25 km (6:13 / km) +387m 5:18 / km
spiked:15/17c shoes: Inov8 X Talon 225 #2

Northern Champs - Bigland - M18 - 1st.

Map 1 / Map 2 / Results / 3DReRun

Another day, another technically good race. Legs tired at the start and missed Bigby's cheeky route-choice to #3, so was off the pace compared to Bigby at the beginning. Middle section was good, felt smooth orienteering wise and could push reasonably well through the terrain. Was still behind at the map change over but took the lead on #10, the longest leg and from there kept the lead.

I was getting tired at around #12 and planned on taking my gel to #13 but never really got the opportunity to and decided with a quick glance ahead that I didn't need it. This did make for some wobbly legs on the final slope and nav was getting scrappier nearer the finish but only ~20s max, so held it together quite well to end a good race.

Pleased with the win, and margin and was a fairly tight battle with Bigby for the majority of the course which is encouraging to see. Just need some fresher legs next time I take on a Long race...

Running warm up/down 5:27 [1] 0.97 km (5:38 / km) +13m 5:17 / km
shoes: Inov8 X Talon 225 #2

10 PM

Stretching/ Rolling 12:00 [0]

Saturday Feb 25, 2017 #

Event: British Night / Northern Championships (UKOL)
 
9 AM

Note
slept:8.0

I didn't run at the start of this week because the GP said I wasn't allowed to do any exercise... went for a check up on advice from BOF after my high HR at the phys testing and was put on a 24hr ECG monitor; results from that were fine. Then did a resting ECG test which showed something dodgy, which is why I wasn't allowed to run.

Then went to see the cardiologist at Carlisle, where I did an ultra sound scan of my heart, all good. Anyway he said I have Left Bundle Branch Block, something which means that some of the electrical signals are blocked so the two sides of my heart beat slightly out of sync, which makes for less power with each beat.

Anyway the good news is that I can keep training normally, and the high HR has been explained!
6 PM

Running 5:42 [2] 0.86 km (6:38 / km) +39m 5:24 / km
shoes: VJ Supra 2

Unsuccessful PRD inducing run.

Running warm up/down 14:47 intensity: (14:10 @1) + (37 @2) 2.03 km (7:16 / km) +81m 6:04 / km
ahr:120 max:156 shoes: VJ Supra 2

Orienteering race 1:06:10 intensity: (19 @1) + (1:58 @2) + (21:29 @3) + (40:04 @4) + (2:20 @5) **** 8.51 km (7:47 / km) +249m 6:47 / km
ahr:175 max:187 spiked:26/31c shoes: VJ Supra 2

British Nights - M20 - 1st.

Map 1 / Map 2 / Results

Set off with the plan of taking getting the nav right as a main priority and let the speed sort itself out. Started cautiously but soon got into it and was flowing well through the first side of the map. Backed off a bit on the western slope section to get through it cleanly which was managed quite well.

Then had to take a cheeky RD, making it three out of three British Nights that I've disgraced the forest...

This threw me a bit because I lost my buffer zone, so #21 was a bit of a point and relocate job... Tired at the end but kept plugging away and keeping the cleanish till the finish to make it a reasonably clean performance, especially at night. Only thing that needs working on is to be less hesitant and to keep knowing what is coming up, something which was being lost at the end.

Overall though very pleased and didn't expect to win like that!
9 PM

Running warm up/down 6:54 intensity: (1:37 @1) + (3:23 @2) + (1:54 @3) 1.15 km (6:00 / km) +45m 5:01 / km
ahr:152 max:167 shoes: VJ Supra 2

Friday Feb 24, 2017 #

8 AM

Running 21:42 intensity: (11:21 @1) + (9:45 @2) + (36 @3) 4.08 km (5:19 / km) +104m 4:43 / km
ahr:142 max:161 slept:8.0 shoes: Inov8 X Talon 225

Pre brekky dog walking. Dog was struggling this morning, I was loving the mud :)

S & C (Maintenance) 13:00 [1]
ahr:93 max:121

3 PM

Running 24:03 intensity: (2:04 @1) + (3:33 @2) + (16:06 @3) + (2:20 @4) 6.08 km (3:57 / km) +85m 3:42 / km
ahr:164 max:177 shoes: Adidas Adizero Boston 6

Steady on roads. Felt alright, HR actually not too high.

S & C (Core) 20:00 [1]
ahr:120 max:140

Normal core stuff, felt hard and core was hurting at the end.
5 PM

Stretching/ Rolling (Full) 21:00 [0]

Thursday Feb 23, 2017 #

7 AM

XT 55:00 [2]
slept:8.0

Morning swim. Did the 100, good.
6 PM

Running warm up/down 8:18 intensity: (3:47 @1) + (4:30 @2) + (1 @3) 1.53 km (5:25 / km) +1m 5:23 / km
ahr:142 max:158 shoes: Inov8 X Talon 225

Orienteering 23:59 intensity: (39 @1) + (5:20 @2) + (16:45 @3) + (1:15 @4) * 5.16 km (4:39 / km) +15m 4:35 / km
ahr:164 max:177 spiked:20/22c shoes: Inov8 X Talon 225

WCOC Night series Finale - Maryport Golf Course.

Map 1 / Map 2 / Results

Cruising, nav fine with a few misses. Very easy but good fun.

Running warm up/down 6:04 intensity: (1:27 @1) + (3:56 @2) + (41 @3) 1.23 km (4:57 / km) +2m 4:54 / km
ahr:149 max:167 shoes: Inov8 X Talon 225

10 PM

Stretching/ Rolling 13:00 [0]

Wednesday Feb 22, 2017 #

5 PM

Running 24:44 intensity: (13:21 @1) + (9:32 @2) + (1:51 @3) 4.24 km (5:50 / km) +107m 5:11 / km
ahr:141 max:165 shoes: Inov8 X Talon 225

Lovely to run again, offroad through fields with das hund. Update on why I haven't been running tomorrow, when we get the doctors final verdict.
7 PM

Stretching/ Rolling 14:00 [0]

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