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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fletch

In the 7 days ending Mar 13, 2010:

activity # timemileskm+m
  run4 3:23:06 23.93(8:29) 38.51(5:16)
  Windtrainer1 1:00:00
  Orienteering1 15:22 2.37(6:30) 3.81(4:02)17 /18c94%
  Total5 4:38:28 26.29 42.3217 /18c94%

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Saturday Mar 13, 2010 #

2 PM

Orienteering race (NavDash Mt Lawley) 15:22 [5] *** 3.81 km (4:02 / km)
spiked:17/18c shoes: Asics 3000

Much happier with this run until I found out the results...

One silly error at number 8, which at the time I thought had cost me about 10 seconds. Turns out it was more like 20. Apart from that pretty happy with the routes I ran, a bit messy choosing routes and punching controls, but otherwise good. Felt like I ran it pretty close to the limit, although maybe I didn't put the map down and run the middle of the longer legs flat out enough.

Sten was 10 seconds up after the first few controls after his typical fast start, a further 20 gained at 8, so I guess getting back to within 10 seconds isn;t too bad, just a bit surprised given the difference in our running speeds at MetrOs this summer. Guess his metrO/sprint specific map training pays off. Happy to beat Oscar, Craig had heart issues...

run warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Asics 3000

Decent warm-up and run thrus. Legs felt better than I expected after yesterday. Unfortunately intercepted by kids straight after finishing, so no cooldown. Expecting to pay for it tomorrow...

Note

Ah... I understand why no. 8 was confusing now. Ran through on the opposite side of a row of buildings to what I had planned, so hit the pond in a weird spot, rather than right between them, turned right, ran around to the end of 'the pond' when in fact I just had run to the gap between the 2 ponds which was where I expected to come out in the first place. Hooray for GPS...

Friday Mar 12, 2010 #

6 AM

run intervals (beach) 54:41 intensity: (18:00 @1) + (17:50 @2) + (18:51 @4) 7.5 km (7:17 / km)
shoes: barefoot

4 x 1km on soft sand. 5 min recoveries. Legs didn't want to play today. Did what I thought would be an adequate warm-up, did run throughs, then into the first effort. Legs felt dead and time was dreadful. Improved each rep, but still not impressive. Probably needed a much longer warm-up. Felt a bit wheezy again early today.
4:59, 4:48, 4:37, 4:27
Looking forward to sprint race and Sunday am run (plan is 5km at Bridges race pace in the middle somewhere)

Wednesday Mar 10, 2010 #

6 AM

Windtrainer 1:00:00 [4]
shoes: Avanti Blade

Knew the legs wouldn't really be up for this, but Monday busyness and work commitments after school meant the session had to be this morning... 10 min on, 3 recovery x 4, plus WU CD. Went for the longer efforts as I figured slightly lower intensity would be the best bet after last night.

Tuesday Mar 9, 2010 #

6 PM

run intervals 28:10 intensity: (12:00 @1) + (16:10 @5) 6.74 km (4:11 / km)
shoes: Asics 3000

6 x 800m @3km pace (about 2:40), 2 min jog recoveries
Odd reps uphill, evens downhill.

Always a bit hard to judge pace due to the not-quite-flat-and-wind-always-helping-the-downhill-runs nature of the course. also not terribly familiar with what '3km pace' feels like, so a bit more inconsistent than usual. Odd reps felt very hard, although obviously took it a bit too easy on the middle one, even reps felt very easy and was focused on a long stride. Could have gone faster on these, but not much on the last one...
2:42, 2:36, 2:47, 2:41, 2:44, 2:38

So, first pair and last pair OK, middle pair lazy.

run warm up/down 20:00 [2] 3.3 km (6:04 / km)
shoes: Asics 3000

Sunday Mar 7, 2010 #

5 AM

run long 1:25:15 intensity: (1:03:15 @2) + (22:00 @4) 18.27 km (4:40 / km)
shoes: Asics 3000

A slightly shorter than normal long run, made shorter still by coming back a different way to normal and accidentally making it back 5 minutes early.
Included 6x1km @10km pace with 1 minute recoveries in the middle... trying to get a feel for 10km pace before the Bridges, as when I run intervals sessions I tend to start each interval too hard, slow down to a pace a bit slower than target and end up with a time that's about right without ever running much time at the desired pace. Unfortunately, then main thing I seemed to learn today is that the pace reading off the watch which i was checking pretty regularly doesn't seem to correspond too well to the km times I ran. At least they were in the right ball park. Will run a longer block at a similar intensity next weekend.

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