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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: supersaint

In the 7 days ending Apr 5, 2008:

activity # timemileskm+m
  Running5 5:08:00 75
  Road cycling5 3:49:00 9.69 15.6 605
  Orienteering1 1:06:43 4.04 6.5 26519 /23c82%
  Total7 10:03:43 13.73 22.1 94519 /23c82%
averages - weight:77.5kg

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Saturday Apr 5, 2008 #

Orienteering race 41:43 [5] *** 6.5 km (6:25 / km) +230m 5:27 / km
spiked:19/23c shoes: Salomon Speedcross

Only 2nd 'o' race of the year, and the first individual race so was always going to be a bit of a test to see if i could still navigate! Had an early start due to not really racing last year, so was off with the vets. Unfortunately this meant there weren't many tracks in the forest so i had to barge through all the undergrowth which has left rather a lot of scratches on my legs.
Went off faster than i wanted but had a bit of banter with Jules in the start lane so tried to catch him as early as poss. Caught him on the way to #3, but my nav wasn't too hot as i wasn't planning ahead at all. Led to a big mistake at #11 where i didn't check my direction out of control and headed SW instead of W. 1 min lost. Didn't get the best route to #17 and lost another minute byt trying to go straight rather than round the path! Got pretty tired going over the hills to #18, then massive mistake at #19. Got into the re-entrant fine, but didn't see the pit or control. Ran around for a bit, then thought i must be in the smaller re-entrant before so headed off N. Realised that i must have been right to start with and went back but still couldn't see control. Headed down towards path and still no sight of it. Turned around and there it was, grrr...2 mins lost.
Ran hard from there to the end and made up a bit of time but not enough to make up for mistakes. 4 mins lost, not great, but not bad considering i've only orienteered 3 times in 8 months.
Wonder how much quicker it would have been if i'd have started in the seeded block a couple of hrs after i did.

Orienteering warm up/down 25:00 [2] +35m
shoes: Salomon Speedcross

Friday Apr 4, 2008 #

Road cycling 38:00 [3] 10.4 km (16.4 kph)
weight:76.8kg (rest day)

Cycle to work and back

Thursday Apr 3, 2008 #

Running 44:00 [3] +75m
ahr:135 max:153 weight:77.8kg shoes: Brooks Infiniti

Morning run with Sarah, nice and steady, legs felt good, rather warm morning.

Road cycling 1:28:00 [4] +345m
ahr:145 max:172

First chain gang of the year so thought i'd go along to see what the craic was. Absolutely in awe of those guys now, the pace was relentless, felt like a flat out race the entire time. Had a couple of bike problems which hacked me off a bit as chain came off on Otley bypass so got dropped with no chance of getting back in the group. Carried on pretty hard till the first backmarkers had turned round in Ilkley. Joined in and just waited for the peloton to catch back up. Turned round on one of the straights and could see them the other end - it took them about 30 secs to catch up, and absolutely nailed it past us. Did all i could to latch onto the back of the group. Kept up to the Otley roundabout where we hit a hill and the groups started to split. Got into the 2nd group with Jonny and Steve and was actually in the little breakaway groups up the Chevin. Chain came off again just before Goldenacre park, which was rather annoying.
Great workout, definitely need to go on a weekly basis. Quite impressed to see the speed of some elite category riders (apparently 6 of them were out tonight), with a smattering of cat 1 riders too. Hmm, maybe i won't be joining the front group for a while...

Wednesday Apr 2, 2008 #

Road cycling 54:00 [3] +260m
ahr:138 max:168 weight:77.6kg

Cycle home from work, a bit stop start due to traffic getting out of Leeds. Did some fartlek training by putting little sprints in on all the rises. Good to get back out on the back, especially after work. Looking forward to first ever chaing gang tomorrow!

Running 39:00 [4]
ahr:148 max:160 shoes: Brooks Infiniti

Bit of a fast run to work via the post office depot to pick up my race entry form for John Carr 5km series, can't wait to get a proper PB in those. Paced it along, doing 6:30 miles along the towpath. Not ideal when going straight to work afterwards, bit of a sweaty betty!

Tuesday Apr 1, 2008 #

Running 1:00:00 [3]
ahr:169 max:143 weight:77.8kg shoes: Brooks Infiniti

Morning run with Sarah, rather steady this morning. Throat a bit sore, need to take things easy for a few days.

Road cycling 33:00 [3]

Cycle to work, then overf to Nikki's afterwards for a massage, then back home. Still got really tight ITB, particularly L. side even though that hasn't been causing me any bother. Quads and calves both sore, hamstrings seem to be the only thing working properly. Got given some new exercises to help out with strengthening ITB.

Monday Mar 31, 2008 #

Running 1:00:00 [3]
shoes: Asics Nimbus

Run after work with Matt. Fairly steady up to his house, then upped the pace a bit over Becketts and down Hawksworh. Put a hill sprint up from the school fields up to the pitches on Becketts in 26 secs - as fast as when i used to do reps on it so pretty happy with that. So happy to be out at 7:30 and still be able to see through the woods :)

Road cycling 16:00 [3] 5.2 km (19.5 kph)

Cycle to work

Sunday Mar 30, 2008 #

Running 1:45:00 [3]
ahr:147 max:167 shoes: Brooks Infiniti

Went up to Edinburgh to watch the World XC Champs. Did a morning run with Birchall and Os who are in preparation for quick times at London marathon. Went over to Holyrood Park, then did a few laps of Queens Drive whilst cheering on the guys in the 5km - impressive result from Murray in 2nd place. Quads a bit tired going up to Salisbury Crags, and could feel R.knee a bit towards the end of the run. Very wet running as well, but happy to do first long training run for months with no adverse effects.

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