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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Apr 6, 2014:

activity # timemileskm+m
  Orienteering6 6:37:05 29.66(13:23) 47.74(8:19) 57498c
  Running on Paths5 1:48:23 10.83(10:00) 17.43(6:13) 250
  Core/ Strength2 1:04:00
  Running Road4 57:22 6.87(8:21) 11.06(5:11) 114
  Aqua Jogging1 40:00
  Cycling1 15:18
  Stretching/Rolling/Yoga1 7:00
  Total12 11:29:08 47.37 76.23 93898c

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Sunday Apr 6, 2014 #

11 AM

Orienteering race 48:18 [4] *** 6.48 km (7:27 / km) +95m 6:57 / km
20c shoes: Supra (2)

Oxbridge varsity relay. The lack of sleep and heavy hangover did not help in the slightest. Very slow but the navigation was clean

Saturday Apr 5, 2014 #

12 PM

Running Road 9:56 [1] 1.44 km (6:54 / km) +18m 6:30 / km
shoes: Supra (2)

Jog to the start of Oxford and Cambridge varsity.

Orienteering race 1:14:29 [4] **** 9.22 km (8:05 / km) +174m 7:23 / km
15c shoes: Supra (2)

Oxford and Cambridge Varsity meeting. Again fucked up 1 badly. Then messy and a bit slow to 2, 3 and 4. After 4 things seemed to click a little a my navigation seemed to be a lot better.

Friday Apr 4, 2014 #

10 AM

Aqua Jogging 40:00 [1]

Thought I would find out what all the excitement is about and go to the pool with Josh. It was ok as a one off but think I will let Josh get on with it on his own in future.
9 PM

Running on Paths 10:24 [1] 1.34 km (7:46 / km) +28m 7:02 / km
shoes: Supra (2)

Jog to the start of Grymnatta then a bit of stretching.

Orienteering race 1:44:00 [4] ***** 14.0 km (7:26 / km) +116m 7:08 / km
21c shoes: Supra (2)

Grymnatta. This took a long time and I made a few rather large mistakes. Attempting to go straight to number 1 was the main error. Lost a lot of time and going far to slow in the terrain once again just not confident enough in some places and didn't seem capable of following a bearing.

Thursday Apr 3, 2014 #

10 AM

Running Road warm up/down 8:15 [1] 1.56 km (5:17 / km) +22m 4:56 / km
shoes: Gel-DS Trainer

Decided to do a short course this morning. So jogged over to the start with Josh after breakfast.

Orienteering 24:58 [3] **** 2.77 km (9:01 / km) +20m 8:42 / km
9c shoes: Supra (2)

Short loop around a local wood. A lot nicer than last night, and enjoyed it. Navigation seemed to be going well, wasn't checking my compass enough though and got pushed off line a couple of times.

Running Road warm up/down 5:11 [1] 0.96 km (5:24 / km) +3m 5:19 / km
shoes: Gel-DS Trainer

LIttle warm down jog over to the gym with Josh
11 AM

Cycling 15:18 [1]
shoes: Gel-DS Trainer

Little bit of bike with Josh so he could warm up.

Core/ Strength 44:00 [2]
shoes: Gel-DS Trainer

Some Squats. then press-ups and sit-ups

Stretching/Rolling/Yoga 7:00 [1]
shoes: Gel-DS Trainer

This hurt
6 PM

Running on Paths warm up/down 5:15 [1] 0.89 km (5:54 / km) +7m 5:41 / km

First club night in Sweden. Jog to the start.

Orienteering 22:53 [4] **** 3.07 km (7:27 / km) +43m 6:58 / km
8c shoes: Supra (2)

Contour only. This was tough but seemed to be going ok. Making a conscious effort to use my compass more and picking off the big features.

Orienteering 30:32 [3] **** 3.62 km (8:26 / km) +37m 8:01 / km
9c shoes: Supra (2)

2nd contour only loop. This was a little longer and also seemed a bit more technical. I was getting tired after the first k or so and my navigation started getting messier.

Running on Paths warm up/down 5:45 [1] 0.8 km (7:11 / km) +14m 6:37 / km

Back to the club house for Sauna and dinner. Really nice evening, the woods seemed a lot nicer than last night and I felt like i was moving through the terrain a bit better.

Wednesday Apr 2, 2014 #

7 PM

Running on Paths warm up/down 4:00 [1] 0.67 km (5:58 / km) +26m 5:00 / km
shoes: Inov8 x-talon

Off the plane at 4 and heading out for night O at 7. Jog to the start triangle.

Orienteering 1:31:55 [3] ***** 8.58 km (10:43 / km) +89m 10:11 / km
16c shoes: Inov8 x-talon

NIght O. Bit of a baptism of fire. Started out while there was still a bit of light which as good. But then it got a lot more difficult. Navigation was generally ok just very hesitant and not confident that I had got myself to the right place on a few controls. Struggled with the terrain a little. But took less time for the course than I thought I would. Expected to be picked up in the morning.

Tuesday Apr 1, 2014 #

5 PM

Running Road 28:00 [2] 6.08 km (4:36 / km) +71m 4:21 / km
shoes: Gel-DS Trainer

Work to the park. Last time for a while as off to Sweden tomorrow.
6 PM

Running Road warm up/down 6:00 [1] 1.02 km (5:53 / km)
shoes: Gel-DS Trainer

Jog to the start. Times are a bit of a guess as forgot watch, distances done on map my run.

Running on Paths hills 50:00 [4] 7.5 km (6:40 / km) +120m 6:10 / km
shoes: Gel-DS Trainer

Hill session on the grass at the park. Started with 4 loops of about 700m with 2mins recovery. Then a shorter loop with a stepper hill and a jog recovery between the end and start. Then some short reps on a short hill hard up and down. Then a few strides.

Running on Paths warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Gel-DS Trainer

Jog back to the cars.

Monday Mar 31, 2014 #

6 PM

Running on Paths 25:59 [2] 5.23 km (4:58 / km) +55m 4:43 / km
shoes: Inov8 x-talon

An easy run. Legs still very tired from yesterday.
8 PM

Core/ Strength 20:00 [3]

Sit-ups and Press-ups.

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