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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  Orienteering1 2:06:58 12.64(10:03) 20.34(6:15) 19732c
  Running Road3 1:34:03 12.44(7:34) 20.01(4:42) 130
  Running on Paths2 57:28 3.11(18:28) 5.01(11:28) 45
  Cross Country1 44:45 7.17(6:14) 11.54(3:53) 78
  Stretching/Rolling/Yoga2 30:00
  Drills1 23:02 0.62(37:04) 1.0(23:02)
  Core/ Strength2 21:00
  Total8 6:37:16 35.98 57.9 45032c
  [1-5]7 6:17:16

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Sunday Jan 26, 2014 #

12 PM

Running on Paths warm up/down 18:29 [1] 1.62 km (11:25 / km) +23m 10:39 / km
shoes: Inov8 x-talon

Jog to the start of the Southern Champs and a few drills and stretches.

Orienteering race 2:06:58 [4] *** 20.34 km (6:15 / km) +197m 5:57 / km
32c shoes: Inov8 x-talon

Southern Orienteering Champs. This was supposed to be 16km I did a little extra apparently. By completing this I have matched the total number of longs that I finished last year but I was a horribly long way down on the leader. Technically it went ok, well for the first half only a few small mistakes, think the first couple were due to not being used to 1:15000, but these sorted themselves out and the navigation became a lot cleaner. Continued well until until my brain started to melt and the big mistakes began, this was at around 20 and they continued for quite a few of the controls until the finish.
Physically I seemed to be running ok legs weren't as bad as I thought they would be after yesterday. How ever this didn't last for the entire race, think I drained myself a little with the long leg it around the path route choice to number 5 where I might have pushed it a little hard. Seemed to be running at a relatively good pace though until around control 18 where I noticed my mins/km dropping off and I was feeling really tired, at this point Ed caught me up and I managed to pick the pace up for a bit longer and stuck with him until about 24 at this point I hit a wall and really struggled to run and navigate for the rest of the course. Eventually finished having messed making stupid mistakes and struggling to run through the bracken. Also for the first time ever had nipples so badly chaffed they were bleeding.

Running on Paths warm up/down 4:40 [1] 0.56 km (8:20 / km) +6m 7:55 / km
shoes: Inov8 x-talon

Jog back to the car.

Saturday Jan 25, 2014 #

2 PM

Running on Paths warm up/down 34:19 [1] 2.83 km (12:08 / km) +16m 11:48 / km
shoes: Gel-DS Trainer

Jog around the fields at Leamington after watching the U17 boys stack it into the ditch. Some drills and a few strides.
Unfortunately didn't do a warm down as went and had a terrible terrible shower, think I would have stayed warmer if I had left the mud on and had more water to wash with if I had spat on my legs.

Cross Country race 44:45 [5] 11.54 km (3:53 / km) +78m 3:45 / km
shoes: Saucony Green ones

Midlands XC Champs at Leamington. The race began at the same time as the thunder storm, started out a bit too slow having a joke with Ba-ba for the first bit, who then pulled away from me a little after the opening loop. The course was muddy and got muddier as rain and race continued. Coming on to the second lap was still feeling relaxed and good but had noticed Ba-ba had pulled ahead a bit more, which wasn't good. By the end of this lap I realised I was being a pussy and not running anywhere near quick enough so set out to try and pull Ba-ba back, he was further ahead of me than I thought and this took longer than I thought but finally got up on to his shoulder coming out of the woods after the ditch jump, which had been made wider and muddier as the race went on. Then he noticed me and picked up the pace, managed to edge past him and we both picked up the pace again and took quite a few places over the last k and a half. Coming up to the finishing straight I was slightly ahead as we turned the corner and I thought I had it in the bag, but then Ba-ba came storming past and I couldn't go with him. I have a feeling this will become a recurring nightmare!
In all I am a little disappointed as I did not put in anywhere near enough effort for the first two laps, and I should not have depended on a quick final lap to make up for it. It would appear my sprint finish also needs some work. I clearly need to get hold of what ever Poo Boy is taking as he came a impressive second.
10 PM

Stretching/Rolling/Yoga 10:00 [1]

Very painful, should have warned down.

Thursday Jan 23, 2014 #

10 AM

Core/ Strength 4:00 [5]
shoes: Gel-DS Trainer

PDA fitness tests. Max Press-ups in 2mins: 59, which is above selection minimum but think I should improve it.
Max Sit-ups in 2mins 91, Got the best out of everyone on this one.

Running Road warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Gel-DS Trainer

Short jog and a few drills around the base before the 1.5 mile test.

Running Road 7:27 [5] 1.5 mi (4:58 / mi)
shoes: Gel-DS Trainer

1.5 mile fitness test. Have to be quicker than 10:30 and I obviously managed this beat the other guys by a couple of minutes, the Captians said it was one of the quickest ones they have seen so obviously they don't have many quick runners turn up, think I can go quicker as well.

Tuesday Jan 21, 2014 #

6 PM

Running Road warm up/down 13:47 [2] 2.63 km (5:14 / km) +31m 4:57 / km
shoes: Gel-DS Trainer

Lap around the park. We went the opposite way around to normal it was extremely exciting,

Running Road intervals 39:00 [4] 9.95 km (3:55 / km) +90m 3:45 / km
shoes: Gel-DS Trainer

Athletics at Abington Park. Session was 3x 11mins with 3 mins recovery.
Legs felt very heavy from the start and didn't get much better but think I was feeling sunday's run. Bit annoyed that I didn't quite manage to get 10k in. Had a couple of incidents with other park users, nearly crush the head of a dog that decided to jump in front of me, and had to shout at some women who's very wide arses meant that they took up the entire path. I am disappointed to see they have not learned from the time I told them to clear the path, hopefully now they have been shouted at again they will learn there wide loads are not able to walk three abreast.

Running Road warm up/down 7:30 [1] 1.05 km (7:09 / km)
shoes: Gel-DS Trainer

Jog back to the cars from where I finished.
10 PM

Stretching/Rolling/Yoga 20:00 [0]

Monday Jan 20, 2014 #

6 PM

Running Road warm up/down 10:26 [1] 1.91 km (5:28 / km) +3m 5:25 / km
shoes: Gel-DS Trainer

Jog around the village with Ali. It was very icy in some places.

Drills 23:02 [2] 1.0 km (23:02 / km)
shoes: Gel-DS Trainer

Drills session outside the house.

Running Road warm up/down 5:53 [1] 1.06 km (5:33 / km) +6m 5:24 / km
shoes: Gel-DS Trainer

Lap of the village with Ali as a warm down.
9 PM

Core/ Strength 17:00 [3]

Some plank, sit-ups and press-ups. Not to much as got some selection things this week and need to be able to move my arms.

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