Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Sep 7, 2014:

	activity	#	time	miles		km		+m
	Running	10	5:25:00	39.77	(8:10)	64.0	(5:05)	1080
	Orienteering	3	1:03:20	8.7	(7:17)	14.0	(4:31)	350
	Track session	1	25:00	3.73	(6:42)	6.0	(4:10)
	Circuits	2	20:00
	Total	13	7:13:20	52.2		84.0		1430
averages - sleep:8.3

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Sunday Sep 7, 2014 #

1 PM

Orienteering race 35:18 [5] 6.0 km (5:53 / km) +250m 4:52 / km
slept:8.0

British Middles, Brereton Spurs. Well that was a lot of fun. A mad course with tons of controls and direction change, steep ups and downs and plenty of bushy stuff to bash through. Pretty much went for it to see how long I could stay ahead of Kris and keep on top of it. It hung together sort of for the first half, 2nd at no. 18 just a minute down. Then it fell apart when I navigated to 19 before 20, then set off to 21, realised and went back, missing Kris in the process. After that I was scrappy at best. Oh well, it was fun while it lasted and great to get that feeling of orienteering on the (right side) of the edge again.

Running 40:00 [2] 7.0 km (5:43 / km) +80m 5:24 / km

Longish warm up to sort the back out then a good warm down with Dave followed by a load more running around in the assembly field. Tired after that.

Saturday Sep 6, 2014 #

Running 55:00 [2] 10.0 km (5:30 / km) +120m 5:11 / km

Warm up/down for the whole day.

11 AM

Orienteering race 14:05 [5] 4.0 km (3:31 / km) +50m 3:19 / km
slept:8.0

British Sprints qual, Keele. Great course with lots of twisting and turning all the way, also plenty of near misses on blind corners. Ran OK with a couple of small things, bit surprised to see JonnyC bearing down on me so early but he must have eased off after a fast start as he didn't get much closer. Finished where I expected in 3rd.

2 PM

Orienteering race 13:57 [5] 4.0 km (3:29 / km) +50m 3:17 / km

British Sprints final. Not really ready at the start and didn't warm up enough, i.e. my back didn't feel great, although it eased off during the race. Missed a couple of things in the first section of accommodation buildings, but figured there was much more interesting stuff to come...except there wasn't. The rest of the course was dull and challenge-free, with no route choice and controls on the near side of buildings as you approached. Just bizarre, there was nothing wrong with the terrain. I was a long way off the pace and even got beaten by another old (older) man.

Friday Sep 5, 2014 #

8 AM

Running 15:00 [1] 3.0 km (5:00 / km) +60m 4:33 / km
slept:8.5 (injured) (rest day)

Oh dear. Hobbled in to the office. Back very stiff initially and wasn't sure that I would be able to run, but it eased off considerably and feels quite a bit better now (after ibuprofen).

C • don't worry you'll b'a ree... 4

Thursday Sep 4, 2014 #

7 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.5

IW, BHP, moving well this morning.

5 PM

Running 25:00 5.0 km (5:00 / km) +140m 4:23 / km

HFW with a set of 10xhill bounds on Blake St. Feeling terrible after a long day at my desk.

8 PM

Circuits 10:00 [1]
(injured)

Bugger. Tweaked my lower back in the usual spot doing some injury prevention stuff (squats with 30kg hand weights). Not excessive, but I guess that the long day in a chair didn't help matters. This is now the fifth time I have done this and the stats are:

Orienteering: 1
Picking up Alex: 1
Injury prevention exercises: 3

That doesn't make a strong case for the effectiveness of injury prevention exercises!

C • Bugger 2

Wednesday Sep 3, 2014 #

12 PM

Running 28:00 [3] 6.0 km (4:40 / km) +160m 4:07 / km
slept:8.5

IW in a rush.

5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +60m 4:43 / km

HFW.

Tuesday Sep 2, 2014 #

7 AM

Track session 25:00 [5] 6.0 km (4:10 / km)
slept:8.0

Planned a track session at lunchtime but someone booked a meeting in leaving this as my only window of opportunity. Never thought I would see the track at this time of day and for good reason it seems. Was going to run 10x400s off 200 jog, but the pace was just so slow that I bailed after 8 for some 200s instead. Sadly they weren't much faster either. 77, 76, 75, 74, 73, 74, 75, 74, 35, 34, 36, 35. Struggling to get the legs moving and everything felt tight and uncoordinated. Maybe I just need to man up and do it more often to get used to it? At least the sun was shining.

C • You need to... 7

Running 47:00 [2] 10.0 km (4:42 / km)

To track and IW.

5 PM

Running 30:00 [2] 6.0 km (5:00 / km) +120m 4:33 / km

HFW, BHP. Tired but moving alright up the hill.

Monday Sep 1, 2014 #

8 PM

Running 30:00 [3] 6.0 km (5:00 / km) +180m 4:21 / km
slept:8.5

Evening run up to BHP. Getting dark already, headtorch out soon!

Circuits 10:00 [1]

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