Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 28 days ending Feb 28, 2009:

activity

time

miles

Strength and Conditioning

6:45:00

Running

6:40:00

33.93

(11:47)

54.6

(7:20)

420

Orienteering

4:31:15

29.47

(9:12)

47.42

(5:43)

765

27 /

30c

90%

Cross Training

2:01:00

Flexibility

10:00

Total

20:07:15

63.39

102.02

1185

27 /

30c

90%

[1-5]

19:57:15

averages - rhr:43 weight:69.4kg

1:56

0:00

» now

Saturday Feb 28, 2009 #

Event: British Champs

Event: British Orienteering Champs

Running warm up/down 25:00 [2] 2.0 km (12:30 / km) +100m 10:00 / km
shoes: Inov8 Flyroc 310

The normal stuff to warm up. Forgot to warm down though. Did plenty of stretching in the evening to loosen up before bed.

Orienteering race 1:03:15 [5] 11.3 km (5:36 / km) +260m 5:01 / km
shoes: Inov8 Flyroc 310

BOC UK Cup Race

Very pleased with this one. One of my cleanest ever runs and felt in total control the whole way. Only time losses were at #4 (~30s) and #19 (~20s).

At 4 I went straight through the marsh. Going up and along the path was around 30s quicker.

At 19, the penultimate control, I went through the dense gorse and didn't quite get the route I intended but still had one of the better splits for that as I had visulaised the leg well and realised quickly I wasn't quite right.

Glad I chose the track on the long leg. It was the safest route and it gave me the opportunity to plan the rest of the course.

Friday Feb 27, 2009 #

Strength and Conditioning 15:00 [1]
(rest day)

Rest before BOC but just a little time on the wobble board.

Thursday Feb 26, 2009 #

Strength and Conditioning 1:20:00 [1]

A circuits style session but generally more strength and core work and not so much cardiovascular type work. Also included my ankle strengthening exercises. 12 exercises four of which were done on each side (i.e. left and right) all done 3 times. This took 65mins then 15mins on the wobble board.

Note
(injured)

Ankle certainly not feeling as bad today and the swelling has gone down considerably.

Wednesday Feb 25, 2009 #

Cross Training (Rowing) 36:00 [2]
(injured)

On the rowing machine in the garage.

Strength and Conditioning 25:00 [1]

Ankle strengthening exercises.

Ankle pretty swollen today.

C • swollen 2

Tuesday Feb 24, 2009 #

Note

Physio's this morning. No running this week and suggested to only run at Sunday's race. :( Was planning to go to Notts AC tonight but might go swimming instead. Go 4 exercises to do daily inc. wobble board and have got to go back friday to see how it is and get shown how to tape them properly.

Cross Training (Swimming) 45:00 [2]
(injured)

Went to the new Lammas Leisure centre with Amy for some low impact training. Started and finished with a few lengths (25m per length) to WU/WD wih some interval style swimming in between. One length steady one hard (all breast stroke though) to get the heart working. Used a float one quite a few lengths to do legs only. Knees were certainly feeling it by the end; could tell I hadn't done much swimming lately.

Strength and Conditioning 25:00 [1]

My new strengthening exercises for my ankle inc one legged squat off the bottom step of the stairs, ankle side rotations with an elastic thingy and side lunges. 15 of each on each side 3 times. Then an unspecified amount of time on the wobble board while bouncing a ball against the wall (Amy quickly got sick of me doing this so chucked the ball to me instead until it got violent).

Monday Feb 23, 2009 #

Strength and Conditioning 15:00 [1]
(rest day)

15mins on the wobble board but generally taking it easy to give the ankle a rest.

Sunday Feb 22, 2009 #

Event: Burnham Beeches National Event

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
(injured) shoes: Inov8 Flyroc 310

A good warm up before the Southern Champs Classic Race. The normal stuff.

Orienteering race 17:00 [5] 3.3 km (5:09 / km) +50m 4:47 / km
shoes: Inov8 Flyroc 310

Burnham Beeches - Southern Champs

Race was going nicely, just one small miss at #6 (~20s) by slightly overshooting and then went over on my ankle at #10 - race over. Had planned and looked ahead at the rest of the course and it looked like a good challenge that I was looking forward to. Had strapped it today to try and avoid this but obviously not very well. Back to the physio's :(

I am going to have to leave out as much terrain training as I can for the time being.

Saturday Feb 21, 2009 #

Event: JOK Chasing Sprint

Orienteering race 20:15 [5] 3.9 km (5:12 / km) +120m 4:30 / km
ahr:179 max:191 shoes: Inov8 Flyroc 310

JOK Sprint Prologue

Went reasonably well, a couple of small errors. ~20s at #1 by drifting too far left and then at #4 (~20s) again drifting too far left; the paths didn't quite make sence in this area though. I lost a little time also on six (~10s) by not realising straight away that I had crossed a path and hesitating and the by coming out of #12 in the wrong direction (~10-15s).

Legs felt pretty heavy especially on the hills though.

Orienteering 20:54 [5] 4.1 km (5:06 / km) +95m 4:34 / km
ahr:175 max:190 (injured) shoes: Asics

JOK Sprint Final

Started ok and caught the 3 in front on the way to #2 but we were all too far right and lost ~20-30s. I then left the control slightly too far right and ended up at the pack of around 6. I made a small error to 5 and was then trying to hand in there at a frantic pace with Dave Scorer now catching up and another 3 only another few seconds behind. Went over on my ankle just before number 6 which nearly forced me to retire but as there was only ~2km to go I carried on abait at a much steadier pace. Luckily there was a bit of a gap after the pack and held off a foreigner to finish in 16th dropping from 10th.

C • Ankle 2

Running warm up/down 1:15:00 [1] 5.0 km (15:00 / km)
shoes: Inov8 Flyroc 310

Spend 25 mins warming up before each race and kept jogging in between the races to stay loose which worked quite well. My ankle was too sore to warm down at the end though.

MO Prologue - Splits

MO Final - Splits

Friday Feb 20, 2009 #

Note
(rest day)

Thursday Feb 19, 2009 #

Running 30:00 [2] 5.0 km (6:00 / km) +20m 5:53 / km
shoes: Asics

Running to and from Sutton Harriers interval session including some dynamic stretching and drills to warm up. Pretty steady running really.

Running intervals 40:00 [5] 8.0 km (5:00 / km)
ahr:170 max:191 shoes: Asics

Sutton Harriers Intervals

4 x 1 mile with ~400m recovery between each:

Rec - 2:10 143/155
1st - 5:56 176/182
Rec - 2:44 154/182
2nd - 5:52 180/185
Rec - 3:10 151/185
3rd - 5:38 182/188
Rec - 3:32 150/186
4th - 5:24 183/190

Hit 191 just after I finished. Took the first two steady but probably a bit too steady; was just cruising on them really.

Wednesday Feb 18, 2009 #

Strength and Conditioning (Wobble Board) 40:00 [1]

Tuesday Feb 17, 2009 #

Running 30:00 [2] 6.0 km (5:00 / km) +50m 4:48 / km
shoes: Asics

Got to Nott'm Uni pretty early so went for a short steady run around campus before intervals to check out areas of the map and potential controls sites.

Running warm up/down 35:00 [2] 4.0 km (8:45 / km) +60m 8:08 / km
shoes: Asics

WU: Calves felt very stiff (probably from all the strengthening on the wobble board) during my run so did a good warming up session with plenty of dynamic stretching and drills.
WD: Steady jog with Pete.

Running intervals 25:00 [5] 5.6 km (4:28 / km) +60m 4:14 / km
ahr:180 max:191 shoes: Asics

Notts AC Intervals at Nott'm Uni

Did 2 x 2.8km loops with a steep hill towards the end tonight.

1st - 9:49 181/189
Rest - 1:45 163/188
2nd - 10:12 184/191

Heart rates seams on the high side again. Really not sure what my max is now? Has it been playing up previously??? On the plus side I seam to be running reasobable well considering my recent injuries, illnesses and lack of training.

Strength and Conditioning (Wobble Board) 15:00 [1]

Monday Feb 16, 2009 #

Note

Went to the Doctors this evening. Amy made me after being ill so much lately. Normal thing, may be stress but they are going to get some blood tests, will be 2 1/2 weeks till they can fit me in for that though. Main test for glandular fever but also anemia and diabetes. Told me see the optitians and to take it easy for a while; intervals with Notts tomorrow then. :)

Strength and Conditioning (Wobble Board) 20:00 [1]

Sunday Feb 15, 2009 #

Orienteering 37:00 [4] 6.5 km (5:42 / km) +100m 5:17 / km
shoes: Inov8 Flyroc 310

Checking out a couple of the Heats for the sprint at Nott'm Uni. Mostly a pretty decent pace, though with the occassional stop.

Orienteering 45:00 [2] 6.0 km (7:30 / km) +50m 7:12 / km
shoes: Inov8 Flyroc 310

Running/ jogging around campus checking a few things out.

Strength and Conditioning (Wobble Board) 15:00 [1]

Saturday Feb 14, 2009 #

Note
(injured) (rest day)

No training today though cold seams to have about gone. Spent plenty of time on the wobble board though.

Strength and Conditioning (Wobble Board) 15:00 [1]

Friday Feb 13, 2009 #

Strength and Conditioning (Wobble Board) 25:00 [1]

Thursday Feb 12, 2009 #

Strength and Conditioning 35:00 [2]
weight:68.4kg (injured) (sick)

Still not 100% and the ankles still playing up so some more core stuff at home

C • In the wars! 2

Wednesday Feb 11, 2009 #

Note
(injured) (sick) (rest day)

Don't want to push it too much as I still done feel great; sore throat and blocked sinuses.

Tuesday Feb 10, 2009 #

Strength and Conditioning 1:05:00 [2]
ahr:65 max:140 rhr:42 weight:68.9kg (injured) (sick)

Not feeling too hot by the end of work so thought it not a good idea to do intervals so went home and did a good core session. Lost quite abit of weight again. Wonder if this is because I've been ill again?

Sunday Feb 8, 2009 #

Note
(sick)

Feeling better than I had but certainly still not 100% should be alright to trainin again if I give it a couple of days. Ordered a wobble board to strengthen my ankles.

Saturday Feb 7, 2009 #

Note
(sick)

Meeting at the Uni today to sort out some areas of the map and courses. Was going to have a jog around the courses but by the time we'd finished I had to get back home. Still not feeling great anyway so was probably a good idea to miss.

Friday Feb 6, 2009 #

Note
(rest day)

Will give the ankle another rest today to try and get it better. I think I need to get a wobble board to aid recover. May go sledging or do some core training later though.

Note
(sick)

Felt like crap this evening. Can't believe I got another cold already. I blame the damn air conditioning unit at work!

Thursday Feb 5, 2009 #

Running tempo 30:00 [3] 5.0 km (6:00 / km) +80m 5:33 / km
(injured) shoes: Inov8 Flyroc 310

A bit late home as it took me ages to get my car out the snow in the station car park and then had to take the rabbit to the vets.

The plan was to go to the hill and do ~6 circuits of about 600m with a steepish ascent followed by a steepish descent and then a recovery jog back to the start in a triangle. However, I turned my ankle at the top of the first hill which bloody hurt so decided to take it abit steadier and just go for a nice run.

Was great in the snow lighting up the night the fresh snow must have been ~15-20cm deep with the drifts well over a foot. There must have still been around 50 teens still up on the hill sledging using various objects. Decided not to do too long as my ankle was feeling pretty sore though not painful to run on.

Wednesday Feb 4, 2009 #

Note
(rest day)

Another lazy day. The big match replay tonight. Forest V Derby with a home game against Man Utd up for grabs in the 5th round. Unfortunately no time to squeeze in any training.

C • Threshold tomorrow 2

Tuesday Feb 3, 2009 #

Running tempo 30:00 [3] 6.5 km (4:37 / km) +40m 4:29 / km
ahr:148 max:171 shoes: Inov8 Flyroc 310

Sutton Harriers Training

Due to all the snow ice and slush it was too dangerous for the normal intervals session so the group went for a steady run instead. I spend the first couple of km running on the grass verges in the deep unspoilt snow for a bit of resistance training. I then decided I should be doing more intense training so did one lampost on one off for the rest of way.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: Inov8 Flyroc 310

Jogging to and from Ashfield School.

Flexibility 10:00 [0]

A good stretching session

Strength and Conditioning 15:00 [2]
rhr:43

Some core strength exercises.

Monday Feb 2, 2009 #

Note
weight:71kg (rest day)

My ankle is very sore again after going over on it yesterday. I will have to start doing my daily ankle strengthening exercises again. May do some core strength exercises later if I have time but will definately have a rest day as far as running is concern to give my ankle a rest.

Weight back to normal after being ill.

Cross Training (Sledging) 40:00 [1]

Amy had never been sledging so after worked nipped around to Mum's to pick up the old plastic sledge, which probably hasn't been used for 15 years, and went up on the pit tip. Lots of teenagers and parents with young children plus me and Amy. :) Around 4-5 inch of snow in our neck of the woods.

Hard work running up and down the hill with the sledge and then pulling Amy home on it also. Great fun though we should have more snowy days like these.

Sunday Feb 1, 2009 #

Orienteering race 1:07:51 [5] *** 12.32 km (5:30 / km) +90m 5:19 / km
ahr:173 max:180 spiked:27/30c shoes: Inov8 Flyroc 310

EM Champs and Robin Hood Trophy at Clumber Park

Good race, orienteering pretty well and was also running pretty well for most of it. Small errors in the circle at #6 (~10-15s) and #8 (~10-15s) and a larger error at #13 (~40s) through poor compass work. After the timed road crossing pushed too hard on the next short control and suffered on the next control due to lactate probably lost ~20s due to that and then turned my ankle again just after #25 which slowed my down for a couple of controls before I could run it off.

Running warm up/down 45:00 [1] 4.0 km (11:15 / km)
shoes: Inov8 Flyroc 310

Good proper warm up for this race and as a consequence felt good at the start. A long way back from the finish (2.4km) so used it to warm down.

Clumber Park - Splits

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