Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 28 days ending Feb 28, 2010:

activity

time

miles

Running

12:47:33

83.33

(9:13)

134.1

(5:43)

1075

Orienteering

11:44:16

69.72

(10:06)

112.2

(6:17)

2415

246 /

291c

84%

Strength and Conditioning

3:40:00

Flexibility

2:13:00

Cross Training

1:45:00

Total

32:09:49

153.04

246.3

3490

246 /

291c

84%

[1-5]

30:01:49

averages - sleep:8.5 weight:71.5kg

3:02

0:00

» now

Sunday Feb 28, 2010 #

11 AM

Cross Training (Paintballing) 1:20:00 [1]
slept:9.0 (sick)

Running around like a idiot getting a pummelling! Still got this cough but doesn't seem to be getting worse luckily. Longest night's sleep I've had in a long time

Saturday Feb 27, 2010 #

Note
slept:8.0 weight:71.5kg (sick)

Got a bit of a chesty cough. A couple of days rest will hopefully see it off before it gets too bad.

Friday Feb 26, 2010 #

Note
(rest day)

Feeling tired today and a tough day on site at work in the cold and rain. Also got that feeling of a cold coming and seam to have a slight cough. Well earned rest day.

Thursday Feb 25, 2010 #

7 PM

Running 24:00 [3] 4.5 km (5:20 / km) +20m 5:13 / km
ahr:130 max:165 shoes: Asics Gel GT-2140

Run to training inc some drills as part of WU.

Running 21:35 [5] 5.4 km (4:00 / km) +120m 3:36 / km
ahr:168 max:180 shoes: Asics Gel GT-2140

Hill intervals of ~320m with ~15m climb. ~10k pace up and 1/2 marathon pace back down.

Running intervals 17:00 [4] 2.8 km (6:04 / km) +80m 5:19 / km
ahr:149 max:174 shoes: Asics Gel GT-2140

10 x 130m (~8m climb) hill sprints of ~20-25s. Jog/walk back down.

Running 18:00 [4] 4.0 km (4:30 / km) +50m 4:14 / km
ahr:153 max:171 shoes: Asics Gel GT-2140

Tried to push a bit harder on the way home than normal at about sub threshold pace. Took the last km steady as WD though.

Wednesday Feb 24, 2010 #

5 PM

Orienteering 1:36:50 [2] *** 10.0 km (9:41 / km) +80m 9:19 / km
ahr:129 max:164 spiked:19/20c shoes: VJ Twister #3

Finished the checking of tags at Thieves with a head torch for the second half.

Tuesday Feb 23, 2010 #

3 PM

Orienteering 1:05:00 [2] 8.0 km (8:08 / km) +50m 7:53 / km
spiked:22/22c shoes: VJ Twister #3

Checking tagging at Thieves for next months event. Still got more to do but didn't have the time to do anymore.

Monday Feb 22, 2010 #

1 PM

Strength and Conditioning (circuits) 30:00 [3]

Flexibility 8:00 [0]

Sunday Feb 21, 2010 #

9 AM

Flexibility 20:00 [0]

11 AM

Running warm up/down 25:00 [2] *** 4.0 km (6:15 / km) +50m 5:53 / km
shoes: Inov8 X Talon 212 (1)

Orienteering race 1:44:00 [4] *** 16.0 km (6:30 / km) +650m 5:24 / km
spiked:28/33c shoes: Inov8 X Talon 212 (1)

Not too bad a run technically but totally knackered still. Made sizable mistakes on 3 (1:30), 9 (1:30) and 10 (1:00) and a few other small mistakes (plus had to stop to tie my laces - school boy error) but felt very tired from about half way around particularly on teh uphill sections. This next week is my planned easy week so time to recover.

Note

Having looked at Routegadget it looks like I lost alot of time with some poor route choices including ~3mins on the long leg. I think ~5mins total in poor route choice.

Saturday Feb 20, 2010 #

2 PM

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov8 X Talon 212 (1)

Orienteering race 42:30 [5] *** 8.0 km (5:19 / km) +180m 4:47 / km
spiked:17/22c shoes: Inov8 X Talon 212 (1)

Middle Race @ Mallards Pike

Feeling tired from the start but started ok, got the first few ok but not pushing too hard. Missed the bingo pit - I'm sure it was much further along than the map indicates (1:30). Got running abit better on the longer legs but lost all sence of distance judgement in the snow and found a large path that was on the map which severly confused me lost about 3mins between 11 and 12. Fairly steady from then on. Pretty poor race all round

Friday Feb 19, 2010 #

6 PM

Running tempo 30:30 [4] 7.3 km (4:11 / km) +40m 4:04 / km
ahr:159 max:167 shoes: Asics Gel GT-2140

9 PM

Flexibility 20:00 [0]

Thursday Feb 18, 2010 #

1 PM

Cross Training warm up/down 10:00 [2]

Strength and Conditioning 25:00 [1]

6 PM

Running warm up/down 25:00 [3] 3.8 km (6:35 / km) +10m 6:30 / km
shoes: Asics Gel GT-2140

Inc drills to WU

7 PM

Running intervals 40:00 [5] 7.8 km (5:08 / km)
ahr:154 max:179 shoes: Asics Gel GT-2140

Start of the speed phase and quite by coincidence we were on the track for training tonight.

18 x 300m intervals with ~100m very slow walking recovery (~75s) and a 400m to finish:

56s, 56s, 56s, 54s, 56s, 56s, 57s, 56s, 57s, 58s, 56s, 54s, 56s, 57s, 57s, 57s, 58s, 54s, 1:16

9 PM

Flexibility 5:00 [3]

Wednesday Feb 17, 2010 #

Note
(rest day)

Long day travelling back from POM.

Tuesday Feb 16, 2010 #

8 AM

Flexibility 25:00 [0]

11 AM

Running warm up/down 30:00 [2] 2.5 km (12:00 / km)
shoes: Inov8 X Talon 212 (1)

Orienteering race 42:09 [5] **** 8.2 km (5:08 / km) +185m 4:37 / km
ahr:169 max:176 shoes: Inov8 X Talon 212 (1)

POM day 4 - Middle @ Lagoa de Vela

Nice runnable area though the course could have been more challenging. Just one small mistake of 20-30s on a short leg through some green. Just nothing left in the legs to push any harder today hense the low heart rate for a middle race

4 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Orienteering 17:55 [4] *** 3.5 km (5:07 / km) +50m 4:47 / km
ahr:160 max:171 spiked:20/24c shoes: Inov8 X Talon 212 (1)

Sprint training at Praia de Vieira the sprint race area from the World Masters Sprint race.

Pretty tired and it was raining fairly heavy with slippy street so took it reasonably steady. Missed on three in the forest through tiredness and then a small mistake in the town but a nice end to the trip.

Monday Feb 15, 2010 #

8 AM

Flexibility 20:00 [0]

12 PM

Orienteering race 1:29:58 [4] ***** 16.0 km (5:37 / km) +320m 5:07 / km
ahr:166 max:178 spiked:21/30c shoes: Inov8 X Talon 212 (1)

POM day 3 classic distance

Started steadily and using the magnifyer to good effect. Speaky was just starting his second BF loop as I was starting my first (which was the same) which encouraged me to increase my speed. Lost some time on the second butterfly loop (~1:30 between 3 controls) and then lost about 2mins on #14 the long leg by overshooting after passing within 10m of the control. Had some foreigner then follow me for most of the rest of the course (~8km). Very please with my stamina and orienteering much better again.

Running warm up/down 30:00 [2] 2.8 km (10:43 / km)
shoes: Inov8 X Talon 212 (1)

4 PM

Orienteering 42:18 [3] **** 6.5 km (6:30 / km) +250m 5:27 / km
ahr:145 max:167 spiked:14/18c shoes: Inov8 X Talon 212 (1)

Steady afternoon training session. Started to get pretty tired on this course after the Classic race earlier and made a few small mistakes but still generally good. This area was a little different to the others as it was much steeper in places with areas of thicker forest.

Sunday Feb 14, 2010 #

10 AM

Flexibility 15:00 [0]

Orienteering race 39:18 [5] **** 8.0 km (4:55 / km) +165m 4:27 / km
ahr:171 max:179 spiked:28/30c shoes: Inov8 X Talon 212 (1)

POM Day 2 - WRE Middle Race at Lagoa das Bracas

Much better today on a map I could read with a small mistake at #10 (~10s) and an annoying mistake at #29, the penultimate control, of over 1 minute. Have been dsq'ed for the crappy SI system not working properly as with many other with V6 SI cards - hope to be reinstated as I definately punch all controls correctly.

Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Inov8 X Talon 212 (1)

4 PM

Orienteering 38:12 [3] **** 6.5 km (5:53 / km) +100m 5:27 / km
ahr:148 max:159 spiked:28/28c shoes: Inov8 X Talon 212 (1)

Afternoon/early evening control pick type exercise at Pataias. Nice cruise around and orienteering nicely. Used the magnifier that I bought today which made orienteering on the run much easier though took a little bit of time to get used to.

Saturday Feb 13, 2010 #

Event: Portugal 'O' Meeting ' 2010

1 PM

Orienteering race 1:16:11 [5] ***** 12.0 km (6:21 / km) +300m 5:39 / km
spiked:18/29c shoes: Inov8 X Talon 212 (1)

First day of POM and what a shocker. First half of the course was awful and lost about 9mins (including 4 mistakes of 1-3mins) with about 2mins lost in the second half. Really struggled to take in the necessary information on the run (@ 1:15,000). Generally running quite well though but found it a little tough in the open sand. Very downbeat about my technique after this as I though it was my strength.

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Inov8 X Talon 212 (1)

Long WU to the start inc drills etc.

WD nothing more than a five minute jog.

8 PM

Orienteering race 19:55 [5] *** 4.5 km (4:26 / km) +35m 4:16 / km
ahr:172 max:182 spiked:24/26c shoes: Asics Gel GT-2140

Night Sprint around the narrow streets of Costa de Lavos. Didn't push too hard due to the number of events and amount of training over the next few days but was an excellent enjoyable event. Caught Matt Franklin 30s early on and was going nicely at a decent pace until on the way to 14 where I had a head on collision with some poor Portugese girl who was running perpedicular to me along the narrow alleys - she lost quite badly and went down holding her head. I picked her up and made sure she was ok - she got her smile back and said she was ok so I carried on but lost focus and made mistakes on both the next two controls due to not having planned ahead enough. But got back into the flow with just one route choice missed on #24.

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Asics Gel GT-2140

Friday Feb 12, 2010 #

5 PM

Orienteering 30:00 [3] **** 5.0 km (6:00 / km) +50m 5:43 / km
spiked:7/9c shoes: Inov8 X Talon 212 (1)

Steady run out to stretch the legs on one of the model areas after arriving in Portugal.

Thursday Feb 11, 2010 #

1 PM

Strength and Conditioning 25:00 [1]

@ F1

Cross Training warm up/down 10:00 [2]

Wednesday Feb 10, 2010 #

5 PM

Running long 1:56:19 [3] 21.6 km (5:23 / km) +350m 4:59 / km
ahr:140 max:165 shoes: Asics Gel GT-2140

Home from work. Snow and icy pavement around home again.

Tuesday Feb 9, 2010 #

1 PM

Strength and Conditioning 35:00 [1]

6 PM

Running warm up/down 19:30 [2] 3.5 km (5:34 / km) +10m 5:30 / km
ahr:124 max:136 shoes: Asics Gel GT-2140

Steady run down to intervals including drills.

7 PM

Running intervals 35:00 [5] 8.0 km (4:23 / km)
ahr:158 max:182 shoes: Asics Gel GT-2140

4 x bob on 1mile with walking jogging recovery of ~3-4mins:

5:26 - 173/178
5:28 - 174/182
5:24 - 171/180
5:25 - 171/179

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +15m 4:53 / km
ahr:133 max:141 shoes: Asics Gel GT-2140

Back from training.

Monday Feb 8, 2010 #

5 PM

Strength and Conditioning (circuits) 35:00 [3]

At home after work.

6 PM

Running hills 47:30 [4] 7.0 km (6:47 / km) +300m 5:35 / km
ahr:142 max:164 shoes: Inov8 X Talon 212 (1)

Went out after circuits to do some hill sprints. 3 sets of 10 x ~10s with a steady run of ~1.0km between sets. Did some drills and strides also on way home.

Thursday Feb 4, 2010 #

4 PM

Running 1:02:00 [3] 15.0 km (4:08 / km) +30m 4:06 / km
ahr:159 max:165 shoes: Asics Gel GT-2140

A run from the hotel in Warrington. Getting in what training I can at the minute due to working away and also got a first aid course this w/e which is going to take up most of my time and won't leave much time for training (if any).