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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bradc

In the 7 days ending May 7:

activity # timemileskm+m
  Orienteering2 2:05:36 8.46(14:50) 13.62(9:13) 51815 /18c83%
  Strength training2 1:20:00
  Elliptigo1 47:58 12.54(3:50) 20.18(2:23) 170
  E-cycling1 35:55 12.02(20.1/h) 19.35(32.3/h) 349
  Running2 30:47 2.13(14:29) 3.42(9:00) 223
  Total6 5:20:16 35.15 56.57 126015 /18c83%
  [1-5]6 5:18:26

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Sunday May 7 #

11 AM

Orienteering race 31:43 intensity: (4 @0) + (13 @1) + (1:36 @2) + (10:42 @3) + (14:37 @4) + (4:31 @5) **** 3.82 km (8:18 / km) +131m 7:05 / km
ahr:152 max:173 spiked:15/18c shoes: VJ Integrator 2017 dobs

O: British Relays, Men's Short - Leg 3 (3.5 km). Bronze medal.
Genuinely surprised by this. Peter brought us in in a close 4th place, then Trevor had a solid run but I had no idea in what position I started. Still worried about my ankle, but my legs were very tired after yesterday, so it was 'slow and steady' mode from the off. Given the technicality of the area this was probably a good tactic, but I still managed to duff 30s at nos. 4 and 5.

By #6 my legs had finally warmed up and I started going along pretty well. From #9 on I saw Ian Marsden and was running more strongly than him, but each time I would scoot past, get the control, punch it and start off again, only to see him sail in with his SI Air card and sail off again without slowing. I finally got away after #15 and put the boot in, and had saved enough to leg it from #18 to the finish.

I was quite satisfied with my run until I downloaded, and was told that I "had a problem" - hmm, I hadn't punched ANY of the right controls. But I'd punched all of the ones on my map. Wrong map or wrong course, I left it with them to sort out. This became slightly higher stakes when Trevor told me that he thought I had finished in 3rd place - ah! So, back I went 40 minutes later, to find that my map and splits were AWOL (in the large heap of maps awaiting "correction"!) but we worked out that I had been entered in a different team, so got that changed and, phew, no mispunch. Oops, podium. Unexpected, but I'll take it. Think I'll retire now. :-)
TRIMP 74.6.

Running warm up/down 8:21 intensity: (39 @1) + (7:35 @2) + (7 @3) 0.91 km (9:11 / km) +16m 8:27 / km
ahr:131 max:138 shoes: VJ Integrator 2017 dobs

Wee jog to go and find Jamie, who had been out on his Orange for over an hour when I finished. Found him quite quickly - he'd had a mare on 6,7 and 8 but was nearly back. It was a tough course for his second Orange!

Saturday May 6 #

12 PM

Orienteering race 1:33:53 intensity: (51 @0) + (3:30 @1) + (10:42 @2) + (25:22 @3) + (51:09 @4) + (2:19 @5) 9.8 km (9:35 / km) +386m 8:00 / km
ahr:148 max:166 shoes: VJ Integrator 2017 dobs

British Champs M45L 8.3km +460m. Poor effort. Knee was fine but ankle wasn't - nearly turned it jogging to the loo! No tape and no ankle brace, oh dear. I was covering it from the off and was just pottering along, unfocused and making the odd mistake (ca. 5-6 mins lost in total), then tweaked it and slowed even further. Lovely area but not for the already injured. TRIMP 203.7.

Thursday May 4 #

12 PM

Elliptigo 47:58 intensity: (45 @0) + (7 @1) + (1:08 @2) + (8:05 @3) + (37:09 @4) + (44 @5) 20.18 km (2:23 / km) +170m 2:17 / km
ahr:152 max:164 shoes: Elliptigo

More knee trials before the British. First significant cardio effort since SOL3 10 days ago - so I will hardly be race fit, but hopefully I'll be able to get around M45L.
Vicious headwind all the way out, great tailwind on the return but I ran out of gears! TRIMP 113.8.

Wednesday May 3 #

6 PM

E-cycling 20:22 intensity: (2 @1) + (10:23 @2) + (8:30 @3) + (1:27 @4) 10.14 km (29.9 kph) +224m
ahr:206 max:245 shoes: Kalkhoff Pro Connect S10

To spectate at the Dumyat race! Forgot my bike lock (idiot!) and lacerated my hands ripping up dead bracken to (very effectively - thanks Louise!) camouflage the old girl. HR trace a complete nonsense

Running (Hills) 22:26 intensity: (1:07 @1) + (3:34 @2) + (5:33 @3) + (9:59 @4) + (2:13 @5) 2.51 km (8:56 / km) +207m 6:20 / km
ahr:143 max:165 shoes: Hoka Mafate 4

Jogged up to near the top of Dumyat to spectate at the race. Hugely pleased with how the knee performed - finally on the mend! Grateful to have the temptation to jog back down superseded by the prospect of very pleasant company for a stroll back to the car park. TRIMP 49.8.

E-cycling 15:33 intensity: (10 @0) + (50 @1) + (6:36 @2) + (7:57 @3) 9.21 km (35.5 kph) +125m
ahr:138 max:150 shoes: Kalkhoff Pro Connect S10

Scoot home from the Dumyat CP. From when I remembered to start my watch (d'oh)

Tuesday May 2 #

1 PM

Note
(injured)

Same 4km walk/jog again today. A little more jogging than yesterday. Have been working hard on the lump behind my knee, and it's - hopefully - having an effect.

Monday May 1 #

7 AM

Strength training 30:00 [1]
(injured)

Home circuits
1 PM

Note
(injured)

Attempted a short jog from the office to see if my knee is in any way better, but stopped within 200m. Walked the rest of the 4km with occasional very short jogs.

Doesn't look good for the British. With Beccy's ankle being stuffed, too, looks like Jamie will be the sole Connor flying the flag this weekend.
6 PM

Strength training (Pilates) 50:00 [1]
(injured)

So completely rammed tonight that the, er, three of us decided that it would be unbearably hot for circuits, and we extended the Pilates session instead. My knee will thank me.

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