Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: helehan

In the 7 days ending Oct 3, 2009:

activity

time

miles

running

4:09:47

23.55

(10:36)

37.9

(6:35)

950

other

1:50:00

2.49

(44:15)

4.0

(27:30)

570

orienteering

1:02:02

4.78

(12:58)

7.7

(8:03)

54 /

57c

94%

stretching

20:00

circuits

20:00

athletics

15:00

core stability

4:00

Total

8:00:49

30.82

49.6

1520

54 /

57c

94%

[1-5]

7:40:49

2:38

0:00

» now

Saturday Oct 3, 2009 #

Event: Maize Maze O

athletics warm up/down 5:00 [3]

jog and a few drills/stretches

orienteering 18:03 [4] **** 2.4 km (7:31 / km)
spiked:15/15c shoes: Adidas Kanadia

Maize Maze O : course 2 first. 1:1000 map, straight line route 0.7km although the path translated to around 2.4 (according to Ian's Garmin) - went out before the rain so dry and fast, clean run although took a little while to get into the map. Good result - 17/105 and top girl.

orienteering 21:04 [4] **** 2.4 km (8:47 / km)
spiked:19/20c shoes: Adidas Kanadia

Qual 1 - after rain - was slippery so going more carefully. Thought the course was easier but fouled up 16 by 1-1.5min

orienteering 22:55 [4] *** 2.9 km (7:54 / km)
spiked:20/22c

Maize Maze final - night with headtorches but had much better idea of the maze by then so night didn't make it any harder, though I may not have screwed up 14 quite so bad if it had been daytime. Misread 14 as 4 so went 13-15, then got disorientated and couldn't find 14 from 15. Lost about 2 min - ended up 2nd girl behind Toni. Also dodgy route on 21.

C • :) 1

A Final - Splits

Thursday Oct 1, 2009 #

running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Mizuno Wave Rider 12

10 min before & after hills. Pretty quick pace for me for a warm up!

athletics 10:00 [3]

Drills etc before hills.

running hills 18:00 [5] 4.0 km (4:30 / km) +200m 3:36 / km
shoes: Mizuno Wave Rider 12

3 contours each rep - say 25 m climb.
Each rep about 250m, and about 75 sec down.

90sec jog down then 2.30 rest as did every other rep = effectively 4 min recovery. Practically a sprint sesh!

other (walk) 1:50:00 [3] 4.0 km (27:30 / km) +570m 16:04 / km
shoes: Adidas Kanadia

Walked Yewbarrow up South side from Wast Water. Apparantly the steepest Lakeland fell to climb - we did it in an hour but was harder work than half the runs, esp after hills in the morning! Quite a bit of scrambling required - good fun! R knee really hurting on way down though, and v stiff next day.

Wednesday Sep 30, 2009 #

running long (fell) 1:00:00 [3] 8.5 km (7:04 / km) +250m 6:09 / km
shoes: Adidas Kanadia

Run up to Burnmoor tarn with Martin, slow on way there - nearly 40 min, path very wet and rocky, like running in a river in places, and lots of marshy bits. Martin was quite a bit slower - generally kept to his pace on the way out though did run on then wait at times. Cloud down, running in and out of mist and there was a constant drizzle. Ran on a lot on the way back and waited at each gate - was a lot faster on the downhills, prob down to having better footwear for a start.

running warm up/down 9:00 [3] 1.7 km (5:18 / km)
shoes: Mizuno Wave Rider 12

Warm up for circuits with Carl and Martin.

circuits 20:00 [4]
shoes: Mizuno Wave Rider 12

Circuits outside in the rain - 3 x 10 exercises, 30 sec on with 5 sec recovery, 2 min between sets.

core stability 4:00 [2]

plank: 2x1 min front, 1 min each side.

stretching 10:00 [0]

stretching after circuits.

Tuesday Sep 29, 2009 #

running warm up/down 20:00 [3] 1.6 km (12:30 / km)
shoes: Mizuno Wave Rider 12

9 min run out to start of intervals then drills, stretching etc.

running intervals 22:47 [4] 4.8 km (4:45 / km) +50m 4:31 / km
shoes: Mizuno Wave Rider 12

3 x 1 mile, 2 min in between. 7.12, 8.00, 7.35. 1st and 3rd downhill, 2nd uphill and everyone was losing time - good guys only about 15 sec - think the rep was definitely slower. Ran with Martin on the first but he was a bit behind on the other two, would have been nice to have someone just in front to push me but was a little way behind Maire on the first one, and then we had longer recovery. First time I've ever done a session like that though, in hindsight maybe had a little bit more in the tank but still pleased overall.

running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Mizuno Wave Rider 12

Warm down jog on road.

stretching 10:00 [0]

Stretching at end of session.

Monday Sep 28, 2009 #

running 50:00 [2] ** 6.0 km (8:20 / km) +250m 6:54 / km
shoes: Adidas Kanadia

OUCCC training camp:

Run up to Blea tarn from schoolhouse - others were doing 90 min easy but I didn't think I'd be able to run for that long at their 'easy' pace. Thought I'd take the opportunity to get out on an O map, so walked/jogged up the hill with the intention of running round a few features on an old map from 1982 with an old course of dad's on it. Epic fail, since I forgot a map bag and it was foggy/drizzling so map started to disintegrate, and the terrain was pretty foul too, marshy/wasit high wet bracken with rocks underneath. Gave up after about 10 min, cut back to path and ran along to the tarn and back down.

Sunday Sep 27, 2009 #

running 45:00 [3] 7.0 km (6:26 / km) +200m 5:38 / km
shoes: Adidas Kanadia

Shuoc give it a go fell run on Burbage, went out with Medium group and was keeping up a good steady pace toward the front. Stopped every km or so to regroup so quite a bit of rest - out for just over an hour but no more than 45 min running time.

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