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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Feb 2, 2014:

activity # timemileskm+m
  Running Road9 3:55:19 21.18 34.09 362
  Orienteering4 1:43:22 9.7 15.61 27162c
  Core/ Strength2 1:00:36
  Stretching/Rolling/Yoga3 55:30
  Drills1 23:07 0.53(43:46) 0.85(27:12)
  The Track1 17:01 1.97(8:38) 3.17(5:22)
  Total12 8:14:55 33.38 53.72 63362c
  [1-5]12 7:44:25

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MoTuWeThFrSaSu

Sunday Feb 2, 2014 #

11 AM

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

Orienteering race 19:04 [5] *** 4.15 km (4:36 / km) +83m 4:11 / km
13c shoes: Gel-DS Trainer

BSC Final. A really fun head to head race. Unfortunately I got caught out by a bit of local knowledge in the castle so only got second in my heat. But it then turned out my EMIT had not registered in number 11.

Running Road warm up/down 8:31 [1] 0.83 km (10:16 / km) +26m 8:52 / km
shoes: Gel-DS Trainer

Short jog in the rain.
12 PM

Note

This was a really fun weekend some of the best sprint races I have done. But it really highlighted that I need to work on my control flow and looking ahead. Although on a positive my running seems to be going well and I was feeling strong.

Saturday Feb 1, 2014 #

10 AM

Running Road warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Gel-DS Trainer

Jog around the field and then to the start. Wore a light jacket to the start and I felt extremely under dressed compared to the Norwegians in their 15 layers.

Orienteering race 20:43 [5] ***
23c shoes: Gel-DS Trainer

BSC Second race. I thought this one went a little better but still lost time on some foolish mistakes and hesitations. Forgot my watch so not got the distance for this one.

Running Road warm up/down 10:00 [1]

2 PM

Running Road warm up/down 3:31 [1] 0.4 km (8:47 / km) +24m 6:46 / km
shoes: Gel-DS Trainer

Warm up for the afternoon's activities.

Orienteering race 5:31 [5] *** 1.06 km (5:12 / km) +20m 4:45 / km
4c shoes: Gel-DS Trainer

First loop of the afternoon's five short races. These were very fast but extremely easy to lose time on think every hesitation lost me a place or two.

Running Road warm up/down 2:16 [1] 0.25 km (9:04 / km) +21m 6:23 / km
shoes: Gel-DS Trainer

Break between the race.

Orienteering race 5:01 [5] 0.9 km (5:34 / km) +17m 5:06 / km
shoes: Gel-DS Trainer

Loop C. Went in a more complexed section of the of the town.

Running Road warm up/down 5:25 [1] 0.48 km (11:17 / km) +40m 7:58 / km
shoes: Gel-DS Trainer

Orienteering race 4:44 [5] 0.98 km (4:50 / km)
shoes: Gel-DS Trainer

Starting to do a little better as I start to recognise sections of the map.

Running Road warm up/down 6:56 [1] 0.27 km (25:41 / km) +9m 22:01 / km
shoes: Gel-DS Trainer

Another rest and they are getting longer.

Orienteering race 5:49 [5] *** 1.3 km (4:28 / km) +19m 4:10 / km
5c shoes: Gel-DS Trainer

Loop E. Getting very tired by this point.

Orienteering race 5:10 [5] 1.22 km (4:14 / km) +12m 4:02 / km
shoes: Gel-DS Trainer

Loop A as the final loop. Really annoyed that all the pastries were gone by the time we finished.

Friday Jan 31, 2014 #

7 PM

Running Road warm up/down 16:23 [1] 1.11 km (14:46 / km) +64m 11:27 / km
shoes: Gel-DS Trainer

Warm up for the night sprint at Bergen Sprint Camp. The Norwegians were loving the fact me and Cherry were only in shorts and vests.

Orienteering race 21:17 [5] *** 4.6 km (4:38 / km) +99m 4:11 / km
17c shoes: Gel-DS Trainer

First race at the BSC. Night Sprint. It was a tough race and I was definitely out of practise. Seemed to be running well but made a few awful mistakes that i definitely shouldn't have.

Orienteering warm up/down 16:03 [1] 1.4 km (11:28 / km) +21m 10:40 / km
shoes: Gel-DS Trainer

Bit of a jog and then collecting controls with Cherry.

Thursday Jan 30, 2014 #

5 PM

Running Road 40:00 [3] 7.87 km (5:05 / km) +50m 4:56 / km
shoes: Gel-DS Trainer

Work to training. Had forgotten watch so time is a rough guess,
6 PM

The Track 17:01 [5] 3.17 km (5:22 / km)
shoes: Gel-DS Trainer

Athletics training. Did a shortern session of 2,3,4,5 hundred m 4mins recovery the 2,3,4. all with 100m jog recovery.
32, 51, 68, 88, 31, 49, 67

Running Road warm up/down 20:00 [1] 1.41 km (14:11 / km)
shoes: Gel-DS Trainer

Wednesday Jan 29, 2014 #

6 PM

Core/ Strength 35:00 [3]

Break from running, but had a lot of squats in the core today. Seem to be getting worse at press-ups though which isn't good.

Tuesday Jan 28, 2014 #

5 PM

Running Road 29:23 [2] 6.02 km (4:53 / km) +55m 4:40 / km
shoes: Gel-DS Trainer

Back working in Wootton again so the normal Tuesday run to training. Feeling absolutely dead and a little like my lower half was going fall off and they did get any better as the run went on.

Stretching/Rolling/Yoga 5:30 [0]

Arrived a little early so decided stretching might make my legs feel a little better.
6 PM

Running Road warm up/down 9:16 [2] 1.71 km (5:25 / km) +14m 5:12 / km
shoes: Gel-DS Trainer

Jog around the park to the start point. Legs feeling slightly better than the run to the park.

Running Road intervals 29:50 [4] 6.49 km (4:36 / km) +39m 4:28 / km
shoes: Gel-DS Trainer

6x 1km with 2mins recovery.
None of the other guys turned up today so I was running on my own for this. Due to feeling a little rough and my legs being tired I didn't push as hard as I would normally and this was shown in my times which were off where I would normally be. Legs were really struggling with the last two reps.
3:22, 3:13, 3:17, 3:15, 3:15, 3:14

Running Road warm up/down 9:17 [1] 1.68 km (5:32 / km) +20m 5:13 / km
shoes: Gel-DS Trainer

Long way back around the park to the cars.
10 PM

Stretching/Rolling/Yoga 15:00 [1]

Stretching/Rolling/Yoga 10:00 [0]

Monday Jan 27, 2014 #

7 PM

Running Road warm up/down 13:47 [1] 2.52 km (5:28 / km)
shoes: Gel-DS Trainer

Jog around the village for warm up before the drills. Legs were horribly stiff.

Drills 23:07 [2] 0.85 km (27:12 / km)
shoes: Gel-DS Trainer

Running Road warm up/down 5:44 [1] 1.05 km (5:28 / km)
shoes: Gel-DS Trainer

Core/ Strength 25:36 [3]

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Stretching/Rolling/Yoga 15:00 [0]

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