Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending Feb 10, 2008:

activity	#	time	miles		km		+m
Orienteering	3	4:38:22	19.65	(14:10)	31.63	(8:48)	925	47 /	60c	78%
Cycling	1	1:47:03	23.9	(13.4/h)	38.46	(21.6/h)	570
Running	3	1:22:42	8.76	(9:26)	14.1	(5:52)
Intervals	1	41:42	4.16	(10:01)	6.7	(6:13)	350
Total	6	8:29:49	56.48	(9:02)	90.89	(5:37)	1845	47 /	60c	78%

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Sunday Feb 10, 2008 #

Orienteering race 1:35:59 [3] **** 12.4 km (7:44 / km) +400m 6:40 / km
ahr:137 max:154 spiked:12/19c shoes: Jalas Black FLX

Colour-coded at Darnaway forest. 8.7km/350m as publicised, but this is how far I "ran". Struggled in the heavy undergrowth from the start, and completely blew #3 - I'd misread my map and was looking for #4 - so concentration was useless too. It didn't get much better for the remainder of the course, with some useless route choices, poor control flow and a complete numpty on the last control when I'd switched off. Too lacklustre to attack the terrain so found it hard going. Really, really angry with myself at the end. I don't think that anyone there actually knew that I can get angry! Had I had something I could break... grrrr. It's quite hard work tearing up those new waterproof maps.

Saturday Feb 9, 2008 #

Orienteering 43:34 [3] **** 5.58 km (7:48 / km) +95m 7:12 / km
ahr:137 max:151 spiked:11/15c shoes: Jalas Black FLX

Attack-point exercise in Lossie, the first of Steve B's excellent day of training. Struggled to actually identify attack points for some of the controls - and stuffed up at least 3 of the 15 controls. Concentration poor. Lovely area, though.

Orienteering 38:28 [3] ***** 4.85 km (7:56 / km) +75m 7:22 / km
ahr:137 max:151 spiked:24/26c shoes: Jalas Black FLX

Control pick exercise along the really tough coastal sand dunes at Lossie. By contrast to this morning, I was really "in the zone" for me, and thoroughly enjoyed the exercise. Legs felt good too.

Running (Control collecting) 15:00 [2] 2.0 km (7:30 / km)
shoes: Jalas Black FLX

Picking in some controls.

Orienteering race 19:12 [4] *** 2.8 km (6:51 / km) +55m 6:15 / km
ahr:151 max:163 shoes: Jalas Black FLX

So much for maintaining concentration, I was totally hopeless. Couldn't get the brain to work and legs were tired too. In retrospect, taking something to eat and/or drink beforehand might have been sensible. Still - no excuse for being so duff. I gave up and just ran along behind Steve B.

Friday Feb 8, 2008 #

Note
(rest day)

No opportunity to exercise today - dashing into Livingston, then home and another con-call, then packing and up the road. Oh well, a busy weekend beckoned - as well as Louise's fine cooking awaiting us upon arrival in Hopeman (nr Lossie).

Thursday Feb 7, 2008 #

Intervals hills 41:42 [5] 6.7 km (6:13 / km) +350m 4:56 / km
ahr:141 max:168 shoes: Asics GT-2120 road

Good FVO hill session: 3x (6x 45on, 15 off), with one "all the way to the gate" 2m39s (for me) rep thrown in the middle. Just Ross, JonX, Steve N (on a bike) and myself there, and I was at the back of the group - I felt I was running pretty well, but I just couldn't hang on to MrX, who was pummelling the tarmac. Ross had better watch out...
We're all in good shape for Carnethy next weekend!

Running warm up/down 30:00 [2] 3.6 km (8:20 / km)
shoes: Asics GT-2120 road

Wednesday Feb 6, 2008 #

Orienteering (Control collecting) 1:21:09 [2] 6.0 km (13:32 / km) +300m 10:49 / km
ahr:124 max:145 shoes: Silva K80 dobs

FVO Night-O event at Sauchie Crags. Set out 15 mins after the others to collect in controls. Dave Kilburn arrived looking for a run just as I was about to leave, so he joined me. He was slow but it was handy to have an extra set of hands. Having someone else to think about knackered my concentration, though, and I struggled with the navigation; I found it a difficult map to get on with, and Beccy's course was pretty tough! A very easy run in terms of exercise.

Tuesday Feb 5, 2008 #

Running race (Time trial) 10:50 [5] 3.0 km (3:37 / km)
ahr:169 max:175 shoes: Asics GT-2120 road

FVO bi-monthly 3km time trial day. The aim was to improve to 10:30 - 84 secs/lap - but I missed by some margin. Consistent 86-87s/lap, 83 for the last one. An improvement of 15 secs, but I still had some legs at the end. GPS average pace 3:29/km.
Ron's theory is that as you get older it's harder to get the same peak speed that you could when you were a youthful speed merchant, but you can sustain it for longer. Great, but I don't think I'm old yet. Must try harder. 10:30 or die, next time!

C • VDot 5

C • gps 3

Running race (Time trial) 11:52 [5] 3.0 km (3:57 / km)
ahr:159 max:171 shoes: Asics GT-2120 road

Just to test Ron's theory, I did another lap with the 'slow' triallists. I set off nice and easy, averaging 99/lap, then 96, then started to feel good, and sped up on the last three laps, finishing with an 84. Wonder what I could have run had I actually been trying early on, rather than just going for a steady 3km. Hmm, maybe Ron's right - and I AM getting old! GPS average pace: 3:50/km.

C • nah I think our recent trai... 7

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics GT-2120 road

About 6 laps warm up before the time trial, and drills.

Monday Feb 4, 2008 #

Cycling (Hilly road) 55:48 [2] 12.3 mi (13.2 mph) +290m
ahr:132 max:161

Linlithgow - Livingston commute. Slippery, had to divert through Bathgate because the bit over Cairnpapple was untreated and covered in black ice (my mate Steve had cycled that way 10 mins earlier and came off twice). Was feeling the hills and the strong southerly wind; slow time.

Cycling (Hilly road) 51:15 [3] 11.6 mi (13.6 mph) +280m
ahr:129 max:161

Over Cairnpapple on the way home, with SB. Lights kept disconnecting - erk - would have been 3-4 mins faster. Bertha didn't have the pace on the flat to keep up with SB on his road machine (neither did my legs, mind), but she reigned on the hills. Tons of cack on the road, careful on the downs.

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