Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Mar 4, 2007:

	activity	#	time	miles		km		+m	load
	Running	4	3:44:36	27.72	(8:06)	44.61	(5:02)	550	80.1
	Orienteering	2	2:37:10	15.09	(10:25)	24.28	(6:28)	675	58.3
	Total	6	6:21:46	42.81	(8:55)	68.89	(5:33)	1225	138.4
averages - sleep:6.5 weight:68.5kg

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Sunday Mar 4, 2007 #

Orienteering 19:55 [2] *** 2.5 km (7:58 / km) +75m 6:56 / km
ahr:131 max:142 slept:6.3 weight:68.6kg shoes: Brooks Cascadia Pivot

Following a line through details at Nganga as a warm up exercise.

Orienteering 39:17 [3] *** 6.4 km (6:08 / km) +150m 5:30 / km
ahr:140 max:151 shoes: Brooks Cascadia Pivot

Map memory/attack points exercise at Nganga. Long legs to fairly easy controls done as map memory with short detailed legs in between reading the map. Felt pretty comfortable, didn't have any problems. Pretty happy with how I'm going considering how long it has been. Heel a little sore going up some of the hills but pretty good most of the time.

C • Shoes 2

Saturday Mar 3, 2007 #

Orienteering 56:24 [3] ** 8.98 km (6:17 / km) +230m 5:34 / km
ahr:142 max:152 slept:6.6 weight:68.6kg shoes: Brooks Cascadia Pivot

First run in the bush since nationals. Just ran from home following a line on broad contour features using a map showing contours, tracks and the bigger clearings. Enjoyed running through the bush much more than I expected, had a short track section in the middle which I thought would be a nice break but actually I couldn't wait to get off it and back into the bush. Drifted off course a little a couple of times but always knew how to recover. Felt the heel a little at times but not bad at all. Legs feeling really light and fresh at the end, don't know how much longer this can last.

Orienteering 41:34 [4] ** 6.4 km (6:30 / km) +220m 5:33 / km
ahr:150 max:163 shoes: Brooks Cascadia Pivot

Easy course at John Forrest with all controls on big obvious features but the GPS showed I still managed to go to the wrong spot at the start and first control. Didn't really concentrate on what I was supposed do be doing, just ran pretty hard trying to get around as fast as I could because I was starting later than I expected (6:33pm) and it already seemed pretty dark with the sun being below the hills. Second half seemed pretty tough slogging back up the hill. Not as much fun as this morning but had some good sections. Heel a little sore at times on the steeper hills but nothing continuous. Rolled the left ankle a bit about 300m from the finish.

Friday Mar 2, 2007 #

Running 40:13 [2] 7.35 km (5:28 / km) +120m 5:04 / km
slept:6.2 weight:68kg shoes: Brooks Cascadia Pivot

Rehab loop. Trying to keep it real easy. Legs felt light (maybe because I'm the lightest I've been in years) but had a bit of a flat period after 10 or 15 minutes probably due to running soon after breakfast. Feeling a little tightness in the lower left calf towards the end but no pain around the heel.

Thursday Mar 1, 2007 #

Running intervals (treadmill) 21:40 [5] 6.0 km (3:37 / km)
slept:6.5 weight:68.1kg shoes: Mizuno Wave Nirvana

4x1500m with 500m recovery on the treadmill at 1%.
First two at 16.5km/h, third at 17km/h, last at 17/17.5/18 increasing speed each 500m.
Should give times of 5:27,5:27,5:17,5:08 but treadmill takes a while to get up to speed so adds 3-5 seconds per effort.
Recoveries all at 12km/h (treadmill takes a while to slow down as well though).
First 500m of the first effort felt like a sprint but got used to it after that. Probably felt best on the third effort. Last 500 at 18km/h was definitely making me breathe a lot harder.
Heel was mostly good but started to feel it a little on the last effort and it was a bit sore after I finished.

C • times 2

Running warm up/down (treadmill) 29:00 [2] 5.5 km (5:16 / km)
shoes: Mizuno Wave Nirvana

3k warm up, 3x500 recoveries, 1k warm down.

Wednesday Feb 28, 2007 #

Running 43:43 [3] 8.8 km (4:58 / km) +110m 4:41 / km
slept:6.6 weight:68.5kg shoes: Mizuno Wave Nirvana

Usual lap of KP with Ben and Wally with a small deviation around some fences for a concert. Felt pretty good so kept the pace pretty solid. Ben was running strongly today and pushed the pace a bit into the finish. Nice conditions, much more pleasant than Saturday. Heel was pretty good but was a bit sore doing calf raises after I finished.

Tuesday Feb 27, 2007 #

Running long 1:30:00 [3] 16.96 km (5:18 / km) +320m 4:51 / km
ahr:138 max:167 slept:6.7 weight:68.8kg shoes: Brooks Cascadia Pivot

First half of Darlington winery loop with Rachel then 5k tempo on roads and railway trail home from the winery avoiding the steep hills. Heel was good for the downhill first 40 minutes. It started hurting on the hills going up to Darlington winery but was recovering on the flats. Started to hurt a little more continuously in the last 30 minutes, not sure if this was due to the increase in speed or just the length of the run. Felt reasonably good pushing it a bit harder at the end but wouldn't have wanted to keep going much longer.

Monday Feb 26, 2007 #

Note
slept:6.7 weight:68.9kg

Supposed to ride to work today but didn't feel like it. There were some pretty serious thunder storms at work just after I arrived so maybe it was a good decision. Might try to do a run tonight but I doubt it.

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