Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 31 days ending Dec 31, 2014:

activity	#	time	miles	km	+m
Orienteering	9	9:54:20	19.45	31.3	90	23 /	99c	23%
Yoga/Stretching/S&C	10	5:55:00
Cycling	15	4:40:00	71.34	114.82
Running	8	3:24:22	17.98	28.93
Total	37	23:53:42	108.77	175.05	90	23 /	99c	23%

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Wednesday Dec 31, 2014 #

Note

Review of 2014

2014 the year I finally started calling myself an orienteer. I did a longer review of my year and the many orienteering firsts (e.g. first international orienteering and sprint) in the last SOCK magazine.

58 days cycling to work (580 miles)
25 yoga classes
98 total runs or orienteering sessions
of which
37 O races or events
2 running races

The second highest amount of runs I've ever done in a year and by far the most orienteering I've ever done. No real running PBs or good results but have built my fitness back up to a good level. Orienteering results have improved steadily.

2015 Bring on more training, more enjoying the outdoors, first JK, British Champs, first relays and the Scottish 6 days/World Champs.

6 PM

Yoga/Stretching/S&C 45:00 [3]

Bit of stretching

Tuesday Dec 30, 2014 #

12 PM

Running 48:27 [3] 8.3 km (5:50 / km)

Dropped off in Baddesley, across the Common, round the board walk, up Green Lane a bit then across the fields to Crampoor then Home.

Lovely wintery day with lots of ice on the trees. Breathing still a bit tight but otherwise felt okay.

3 PM

Cycling 25:00 [3] 9.2 km (2:43 / km)

Time approximate.
I picked my bike up, went into town out via Fishlake Meadows, Belbins and then home. Just a quick blast around, still a bit cold but my bike felt great!

Monday Dec 29, 2014 #

11 AM

Yoga/Stretching/S&C 1:15:00 [3]

Stretching

4 PM

Cycling warm up/down 5:00 [2]

Cycle to the bike shop to drop my bike off for a repair. Absolutely freezing

Running 40:10 [3] 7.0 km (5:44 / km)

Run from Cycle World, along the canal to Water World, back through town to Home. Bit chilly and my breathing was a bit tight.

Saturday Dec 27, 2014 #

Cycling 5:00 [3]

An attempt of a bike ride, my bike seemed really clunky by the time I got to the end of the road. I thought I'd head home to fix it but couldn't find any oil so gave up. My breathing was a bit dodgey too.

Friday Dec 26, 2014 #

11 AM

Orienteering 41:11 [3] **
17c

WIM Boxing Day Score 1 hour, 540/810 points found the Xmas tree, fairies and Santa! I could've tried to do more but did all the ones I planned to with time spare!
I'm still recovering from illness so felt weak and tired. My breathing was very poor in the cold with a cold. I forgot to use my inhaler before.

Sunday Dec 21, 2014 #

Note
(sick)

Come down with something, I feel really achey and rough.

Thursday Dec 18, 2014 #

8 AM

Cycling 20:00 [3] 8.0 km (2:30 / km)

Into work via Baddesley. Lee lane was a bit wet yesterday.

5 PM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle back via Baddesley. Took it a bit slower.

7 PM

Orienteering 1:03:00 [4] * 12.5 km (5:02 / km)

Street O 60 minute score from Waterloo Arms.
I didn't warm up, shoes a bit loose, pushed it hard and calves hurt a bit. Felt pretty strong though. Lots of controls so over stretched, was late and didn't get all the controls I intended.

Wednesday Dec 17, 2014 #

8 AM

Cycling 20:00 [3] 8.0 km (2:30 / km)

Cycle to work via Lee Lane. I felt good!

5 PM

Cycling 20:00 [3] 8.0 km (2:30 / km)

Cycle back via Baddesley. A bit wet but felt alright.

9 PM

Yoga/Stretching/S&C 50:00 [2]

Stretching in front of the TV

Tuesday Dec 16, 2014 #

12 PM

Yoga/Stretching/S&C warm up/down 5:00 [2]

Quick stretch and warm up

Running 41:55 [3] 8.0 km (5:14 / km)

Run at work, handicap loop with an extra bit up the hill to Rownhams Lane. Felt alright, good to get out.

Sunday Dec 14, 2014 #

1 PM

Running warm up/down 10:00 [3]

Warm up run and some drills. Not too intense and fairly relaxed - no sprints.

Orienteering race 1:27:27 [4] *** 11.2 km (7:48 / km) +90m 7:30 / km
29c

Compass Sport Cup Final at Long Valley North, Brown, n/c, 30/56 (w: 54:54).
Took it fairly steady, felt relaxed and not under too much pressure. I felt better attacking bar a couple of slip ups. I had poor flow in the control pick at the end and was quite hesitant. Happy with my run and didn't feel too tired.

2 PM

Running warm up/down 5:00 [2]

Short cool down

3 PM

Orienteering 30:00 [2] ***
11c

Long Valley North - collecting controls. No major mistakes and wasn't too difficult. It was still good practise.

Saturday Dec 13, 2014 #

10 AM

Orienteering warm up/down 10:00 [3]

Warm up jog and measuring paces over 100m flat, uphill and downhill

Orienteering intervals 2:00:00 [3]

Bentley Inclosure (near Fritham) O intervals/loops practising bearings and handrails. Started poorly with the pressure of being shadowed. Finished well, more in control and precise.

12 PM

Orienteering warm up/down 10:00 [3]

Run back out to car.

Friday Dec 12, 2014 #

8 AM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Cycle to work via Lee Lane

5 PM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Cycle back via Baddesley

Thursday Dec 11, 2014 #

6 PM

Running 30:50 [3] 3.5 mi (8:49 / mi)

Run around town. Halterworth, Richmond, Cupernham Lane, then Winchester and Botley road.

7 PM

Yoga/Stretching/S&C 30:00 [3]

Stretching in front of the TV. Feel very tight after last night especially in my arms and chest.

Wednesday Dec 10, 2014 #

5 PM

Running warm up/down 8:00 [2]

Run to the Rapids

Yoga/Stretching/S&C intervals 30:00 [4]

Circuit training session. Gradually increasing the length and adding more exercises, it was pretty hard work. I think I prefer running around outside.

C • Sounds cool, was this on yo... 2

Running warm up/down 10:00 [2]

Jog back up the hill. Felt pretty tired!

9 PM

Yoga/Stretching/S&C 30:00 [3]

Stretching in front of the TV.

Tuesday Dec 9, 2014 #

8 AM

Cycling 20:00 [3] 14.12 km (1:25 / km)

Cycle to work via Lee Lane. Bit frosty and cold.

5 PM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Cycle home via Lee Lane.

Sunday Dec 7, 2014 #

8 AM

Orienteering 30:00 [3] ***
spiked:11/13c

Fritham Plain - control hanging and checking of controls. Same controls as yesterday but ran the opposite way round. Lovely morning to be out in the forest.

9 AM

Yoga/Stretching/S&C 10:00 [2]

Some stretching after my run.

11 AM

Running warm up/down 10:00 [3]

Warm up. Run and some drills, may have got too fired up?

Orienteering race 52:42 [4] *** 7.6 km (6:56 / km)
16c

Fritham and Bentley Inclosure, Blue, non competitive (3rd).
Pretty happy with my run, felt confident at times. I was running well and orienteering okay. I had visited 5 or so of my controls before and run some of the legs already.

9 PM

Yoga/Stretching/S&C 20:00 [3]

Stretching in front of the Snooker final.

Saturday Dec 6, 2014 #

11 AM

Orienteering 2:30:00 [2] ***
spiked:12/13c

Fritham Plain - control hanging for Sundays Level C event.
Found one control location difficult, no clear AP and a big tree down near it. I couldn't find the tape for another one which took ages to fix.
Lovely cold but sunny morning. Great to be out and really good fun.

Wednesday Dec 3, 2014 #

8 AM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Cold cycle to work via Lee Lane.

5 PM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Cycle back via Lee Lane.

Tuesday Dec 2, 2014 #

8 AM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Cycle to work via Lee Lane. Back on my road bike :)

5 PM

Cycling 20:00 [3] 8.5 km (2:21 / km)

Cycle back via North Baddesley. Felt tough as it was pretty windy.

Monday Dec 1, 2014 #

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga session, tough at the time but felt awesome after.

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