Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 31 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Running	17	15:22:26	104.5	(8:50)	168.18	(5:29)	2704
Orienteering training	4	4:05:24	16.29	(15:04)	26.22	(9:22)	798
Swimming	4	4:00:00	6.12	(39:13)	9.85	(24:22)
Orienteering race	3	2:28:09	12.47	(11:53)	20.06	(7:23)	678
Running wu/cd	6	1:59:54	13.18	(9:06)	21.21	(5:39)	185
Strength and Conditioning	3	1:15:00
Cycling	1	1:07:25	16.83	(15.0/h)	27.08	(24.1/h)	74
Total	28	30:18:18	169.39		272.6		4439

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Sunday Mar 31, 2019 #

Running wu/cd 12:35 [3] 1.83 km (6:53 / km) +34m 6:17 / km
shoes: Inov8 X Talon

Orienteering race 32:59 [3] 4.62 km (7:08 / km) +200m 5:52 / km
shoes: Inov8 X Talon

BUCS relay
After 5 hours of sleep was not really feeling like running before this, but fine once I got started. Went out quite a long way behind 2nd so aiming just to keep the navigation clean and not get caught. No real mistakes, felt like I was navigating well, happy to do a reasonable time.

Saturday Mar 30, 2019 #

Running wu/cd 20:15 [3] 2.84 km (7:08 / km) +105m 6:01 / km
shoes: Inov8 X Talon

Orienteering race 1:01:42 [3] 8.33 km (7:24 / km) +225m 6:32 / km
shoes: Inov8 X Talon

BUCS individual
Started out slow to nail the first control, then messy into the circle at 2, ended up going too far down the slope off my bearing and had to climb back up to 4, too hesitant to 9, 18 and 19. Generally navigating pretty well (although there were catching features near a lot of the controls) and just need a bit more confidence into the circles, and to trust compass a bit more. Happy with my run and surprised not to be further behind given how slowly I felt like I was moving through the terrain.

Friday Mar 29, 2019 #

Orienteering training 1:01:43 [3] 6.24 km (9:53 / km) +274m 8:07 / km
shoes: Inov8 X Talon

CUOC pre-BUCS training at Abbey Craig
Such a nice forest, trying to stick to bearings where possible and keep moving through the forest without reading too much detail off the map, probably better at this once I'd been to all the controls once already, but trying to get the same feeling of confidence into the circle for the new controls as well

Thursday Mar 28, 2019 #

Orienteering training 1:47:30 [3] 8.23 km (13:04 / km) +240m 11:24 / km
shoes: Inov8 X Talon

CUOC pre-BUCS training at Trossachs
Legs feeling pretty tired so running quite slowly, trying to simplify and make solid plans for each leg, generally went pretty well although messy in a few control circles

Wednesday Mar 27, 2019 #

Swimming 1:00:00 [3] 2.35 km (25:32 / km)

300wu, 300drills
4x 200,100,50
350cd inc 150kick

Tuesday Mar 26, 2019 #

Running wu/cd 24:32 [3] 4.81 km (5:06 / km)
shoes: Brooks Ghost 11

Running 24:01 [3] 4.74 km (5:04 / km) +22m 4:57 / km
shoes: Brooks Ghost 11

Session at Churchill
3x (2:00, 1:20, 0:40) [1:20 between reps]
Was planning to do 4 sets but right calf felt quite tight and still feeling quite tired after Spain so didn't think it would have any real benefit. Good to get some shorter faster reps done though.

Sunday Mar 24, 2019 #

Running 47:32 [3] 8.11 km (5:52 / km) +145m 5:23 / km
shoes: Brooks Ghost 11

Along the coastal path and back. Right calf feeling quite stiff and painful, probably due to running on tarmac/hard ground all week.

Saturday Mar 23, 2019 #

Running 55:13 [3] 10.37 km (5:19 / km) +184m 4:53 / km
shoes: Brooks Ghost 11

Along the coast and round to the back of the Greenpeace hotel, then round the river loop. Tired, been averaging about 7 hours of sleep and long working days probably not helping.

Friday Mar 22, 2019 #

Running 52:58 [3] 9.96 km (5:19 / km) +196m 4:50 / km
shoes: Brooks Ghost 11

Along the coast, up the hill to the tower and then round the river loop. James caught me up halfway up the valley so had to stop plodding along and actually run a bit faster, nice to have someone to chat to.

Thursday Mar 21, 2019 #

Running 56:11 [3] 9.91 km (5:40 / km) +172m 5:13 / km
shoes: Brooks Ghost 11

Up over the hill by the school, and out and back along the tracks, with a bit on the road at the far end.

Wednesday Mar 20, 2019 #

Running 54:12 [3] 9.69 km (5:36 / km) +169m 5:09 / km
shoes: Brooks Ghost 11

Up over the hill with the masts, then down the back and out and back along the tracks.

Tuesday Mar 19, 2019 #

Running 46:52 [3] 8.7 km (5:23 / km) +139m 4:59 / km
shoes: Brooks Ghost 11

In Spain for a week on Earth Sciences fieldtrip so running in the mornings before leaving for the day.
Easy along the coast and up a dry river valley and loop back down a road.

Sunday Mar 17, 2019 #

Swimming 1:00:00 [3] 2.6 km (23:05 / km)

300wu, 500drills
400, 2x300, 3x200
200kick as cd

Saturday Mar 16, 2019 #

Running 1:15:40 [3] 15.59 km (4:51 / km) +112m 4:41 / km
shoes: Brooks Ghost 11

Roman road run, running with Emily until the last 2km. Really nice route, good fun. Legs still feeling tired but will probably be an easy week in Spain next week.

Friday Mar 15, 2019 #

Cycling 1:07:25 [3] 27.08 km (24.1 kph) +74m

Very slow round to Caldecote, feeling quite tired at the minute so not really putting in much effort, probably not getting enough sleep since its the end of term

Strength and Conditioning 15:00 [3]

Thursday Mar 14, 2019 #

Running 51:10 [3] 9.79 km (5:14 / km)
shoes: Brooks Ghost 11

Very easy run round Granchester, super windy in places.

Wednesday Mar 13, 2019 #

Running 38:57 [3] 8.22 km (4:44 / km)
shoes: Brooks Ghost 11

Steady run with Justin- Lammas land, Parker’s piece, Midsummer Common. Not the most exciting route but avoided the worst of the wind. Probably ate a bit too soon before as stomach feeling a bit grim but running fine.

Strength and Conditioning 30:00 [3]

2x 15 minute circuit

Orienteering training 26:53 [3] 4.11 km (6:32 / km)
shoes: Brooks Ghost 11

CUOC training at Burrells field

Tuesday Mar 12, 2019 #

Running wu/cd 25:45 [3] 4.76 km (5:25 / km)
shoes: Brooks Ghost 11

Running 32:00 [3] 6.66 km (4:48 / km) +31m 4:42 / km
shoes: Brooks Ghost 11

Session at Churchill
8x 3:00 [1:00 jog]
Feeling tired on the jog over so decided to take it fairly steady, also horribly rainy and windy. Feeling reasonable once I got started though.

Monday Mar 11, 2019 #

Running 1:06:50 [3] 10.81 km (6:11 / km) +136m 5:49 / km
shoes: Inov8 X Talon

Very easy run with Mum up to the mast and round through Bailrigg. Legs feeling stiff especially on the downhill.

Sunday Mar 10, 2019 #

Running 1:17:42 [3] 12.44 km (6:15 / km) +367m 5:27 / km
shoes: Inov8 X Talon

From Nanny’s house along the road and up onto the fell at the foot of Wasdale, then up the ridge towards Seatalon for a bit in the snow, and back along Guards track.
Such a nice run, and legs feeling okay after yesterday, not really pushing it on the climbs though which is probably where it would hurt.

Saturday Mar 9, 2019 #

Running 1:37:29 [3] 12.99 km (7:30 / km) +977m 5:27 / km
shoes: Inov8 X Talon

Black Combe fell race
Knew I ought to be able to run all the way up to the summit apart from the scramble by the dell gate and just kept up a steady pace, then got over taken by a few people on the long flat/downhill section, but overtook most of them again on the second steeper climb with a technique of alternating running and walking, then decent on the final downhill on the path. Happy with my run, felt decent all the way round, possibly should have pushed the running a bit more on the second climb but think I paced it pretty well.

Friday Mar 8, 2019 #

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

CUTric session
400wu, 400drills
3x (200, 2x100) [100 easy]
200 cd

Thursday Mar 7, 2019 #

Running 1:00:16 [3] 12.78 km (4:43 / km) +24m 4:40 / km
shoes: Brooks Ghost 11

Baits Bite
Wasn’t feeling too great before but made it out the door and then running reasonably, right ankle/peroneal tendon feeling tight and a bit sore about 8km in but seemed okay at the end, probably need to stretch/roll a bit more.

Tuesday Mar 5, 2019 #

Running wu/cd 25:27 [3] 4.82 km (5:17 / km)
shoes: Brooks Ghost 11

Running 34:00 [3] 6.79 km (5:00 / km) +30m 4:54 / km
shoes: Brooks Ghost 11

Session at Churchill, running on my own.
8:00 [2:00] 4x 4:00 [2:00 jog]
Decent session, felt very tired all morning and legs not feeling their best so happy with the pace I was running at and managing to keep pushing all the way round each rep.

Monday Mar 4, 2019 #

Running 51:23 [3] 10.63 km (4:50 / km)
shoes: Brooks Ghost 11

Granchester loop.
Ran with Tom K for the first 3km but legs feeling a bit heavy for 4:30 pace so let him go ahead and slowed down to an easier pace.

Strength and Conditioning 30:00 [3]

2x 15 minute circuit

Sunday Mar 3, 2019 #

Orienteering training 49:18 [3] 7.64 km (6:27 / km) +284m 5:26 / km
shoes: Inov8 X Talon

Varsity relays
Ended up running the long leg which was good but with al the fast men so running on my own pretty much from control 2. Pretty easy navigation but gave up a bit mentally after falling over in a bramble patch and spending 3 minutes looking for number 7 where there was just an SI box and no flag, so jogged round the rest fairly steady.

Saturday Mar 2, 2019 #

Running wu/cd 11:20 [3] 2.15 km (5:16 / km) +46m 4:46 / km
shoes: Inov8 X Talon

Orienteering race 53:28 [3] 7.11 km (7:31 / km) +253m 6:23 / km
shoes: Inov8 X Talon

Orienteering Varsity
95% really nice course with some tricky bits in the gorse thickets, messed up number 2 a bit because I hadn’t really got into the map. Probably a couple of bad route choices on the long legs, think up and round would have been faster for me than sliding down the super steep slope. Hills at the end were quite steep so not very runnable, probably should have pushed the running speed a bit harder in the first half of the course.

Friday Mar 1, 2019 #

Swimming 1:00:00 [3] 2.4 km (25:00 / km)

CuTric session
300wu, 200kick, 300 drills
3x (2x100, 200), 2x 100
200 pull as cd

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