Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Nov 30, 2008:

activity

time

miles

Running

17:28:17

91.93

(11:24)

147.94

(7:05)

1630

Orienteering

9:20:54

37.9

(14:48)

61.0

(9:12)

1965

160 /

191c

83%

Cross Training

2:00:00

Strength and Conditioning

1:37:00

Total

30:26:11

129.83

208.94

3595

160 /

191c

83%

averages - rhr:40 weight:72.7kg

2:05

0:00

» now

Sunday Nov 30, 2008 #

Orienteering 1:05:25 [2] 3.5 km (18:41 / km) +250m 13:46 / km
shoes: VJ Twister

EMJOS training on Claiffe Heights. New area to me and much of it was very steep! took a group of junior out on a relocations exercise so the distance and climb is a very rough estimate. Than shadowed a junior on a course coming back in.

Orienteering 19:50 [4] *** 2.4 km (8:16 / km) +130m 6:30 / km
ahr:153 max:167 spiked:8/10c shoes: VJ Twister

Little course to finish the weekend off. Had a mass start against the juniors who all did varying shortened version of my course ~(1-1.5km) managed to catch a coupl of them up. Was going quite nicely for much of it.

Note
rhr:41

Saturday Nov 29, 2008 #

Orienteering 39:48 [2] 2.5 km (15:55 / km) +120m 12:50 / km
shoes: VJ Twister

Shadowing on Holme Fell.

Orienteering 20:02 [4] **** 2.8 km (7:09 / km) +120m 5:54 / km
ahr:159 max:170 spiked:6/6c shoes: VJ Twister

Ran around an attack points course on Holme Fell. Lovely terrain, navigating nicely and wonderfull weather; very cold but still and crisp, bearly a cloud in the sky and beautuful sunshine. Plenty of snow covered hills around also.

Orienteering 40:20 [2] 2.6 km (15:31 / km) +150m 12:02 / km
shoes: VJ Twister

More shadowing this time on Tarn Hows; unfortuantely didn't get chance to go out myself on here.

Orienteering 13:06 [4] *** 1.5 km (8:44 / km) +30m 7:56 / km
ahr:165 max:175 spiked:28/34c shoes: VJ Twister

Night Ultra sprint relay around Hawkeshead YHA. Was on a team with Paul Thornton and Nev Myers - I was running last. As it was getting close to dinner time and as people were taking significant amounts of time there was a mass start for the majority on most legs. I had exactly the same gaffle as Nick Barrable, we got away from each other a couple of times but caught the other back up on each occassion - normally this was trying to work out which tree or tree stump had been mapped. The mind of Iain Embrey! :)

Great little race though and managed to come through the whole pack of juniors and coaches at some point or another to finish the relay second behind Nick (though it emarged he punched the wrong first control). A few mistakes on the last three controls or I would have had him anyway. :)

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: VJ Twister

Warm up with the juniors.

Friday Nov 28, 2008 #

Note
(rest day)

Travel up to the Lakes for M/W16's EMJOS training w/e.

Thursday Nov 27, 2008 #

Running warm up/down 32:00 [2] 5.0 km (6:24 / km) +20m 6:16 / km
shoes: Asics

Run/ jog to and from training with some drills strides and dynamic stretching thrown in.

Note

The Christmas binge eating seams to have kicked in, in our office with the introduction of a 2.2kg tin of cadbury's roses. The temptation is all too much. Think I ended up eating about 15 this afternoon. Need to be stronger as this is likely to be a daily occurance for the next month or so.

C • solution 2

Running intervals 32:51 [5] 6.4 km (5:08 / km)
ahr:165 max:182 shoes: VJ Twister

Sutton Harriers Training

4 x 600m with 1min rest:

2.03 - 159/169
2.02 - 158/174
2.01 - 164/176
2.03 - 164/175

Then 6 x 400m with 45s rest:

1.14 - 162/175
1.19 - 167/177
1.20 - 164/176
1.20 - 163/175
1.17 - 168/177
1.20 - 167/177

Then 6 x 200m with 30s rest to finish:

0.34 - 162/173
0.35 - 169/174
0.32 - 169/173
0.36 - 172/176
0.34 - 172/177
0.33 - 176/180

And because the first two of us had finished so far ahead of everyone else we were sent to do two more. We did the first one as a bit of a recovery one:

0.53 - 162/182
0.30 - 158/172

Don't think I pushed hard enough in the earlier intervals. 600's should have been ~10s quicker, similar with the 400s. This is probably due to the lack of people of similar ability. Happy with the 200's though.

Wednesday Nov 26, 2008 #

Running long 1:41:26 [4] 19.85 km (5:07 / km) +300m 4:45 / km
ahr:150 max:166 shoes: Asics

Run home from work. People kept ringing me also during my run so I had to keep stopping. Probably ~5mins in total. The bad side to having my mobile in my bag. Realised nearly half way home from work that I had left my car keys (icluding my door key) in the office - What a tool.

Luckily though having my mobile on me I rang my Mum who has a spare door key picked me up from the station and took me home to get my spare keys. After picking up my car drove to Chesterfield station just in time to see Amy's train ariving.

Lots of different fast food smells on the way home and the further run the more craving that kicks in. Particularly noticed the curry houses, pizza places and chip shops. Went for pizza when i finally got home. :)

Tuesday Nov 25, 2008 #

Note
rhr:39 (rest day)

Didn't get home from my coaching course until gone 10pm and too tired to do the 30min threshold run I had planned to do. The rest should do me good anyway.

C • impressive 2

Monday Nov 24, 2008 #

Orienteering intervals (Trains) 1:20:00 [4] *** 5.0 km (16:00 / km) +310m 12:13 / km
ahr:150 max:178 spiked:18/20c shoes: VJ Twister

NOC Elite Training

Bramcote Hills trains exercise (in the dark)

5 x loops of ~0.8-1.0km each with 4 controls

6 of us, 1st person set off with two mins start to hang controls then everyone else set off at 30s intervals. Was probably not quite as hard physically as planned; though the climbs were really hard work. Technically the session was more challenging than I though it would be; this turned it in to a very good session. Nice view across Nott'm from the top of Stapleford Hill; bloody cold though. Some of these Juniors control hanging leave something to be desired. :)

Although the session toook about 90mins there was abit of waiting at the finish each time and then the odd time we had to jog to the next start probably around 10mins for each loop.

C • sounds great 1

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Twister

Gentle jog before and after to WU/WD. Should have done a bit more really.

Strength and Conditioning 12:00 [1]
weight:72.7kg

A few core exercises before bed. Took ages to get to sleep so maybe was a bad idea.

Sunday Nov 23, 2008 #

Event: SYO District Event, Ecclesall Woods

Orienteering race 1:01:43 [5] *** 8.8 km (7:01 / km) +165m 6:25 / km
spiked:19/27c shoes: Inov8 Flyroc 310

What a big bag of shite.

To be honest the legs and mind were pretty tired from yesterday's races and the map took a little getting used to after the previous maps I'd run on at Ecclesall - Definately much better though, makes the race far more technically challenging.

Simplifying was definately the hardest thing today especially as on many legs the only thing to use was the vegetation and there was holly bushes and rhodis everywhere.

Running 25:00 [3] 3.5 km (7:09 / km) +80m 6:25 / km
shoes: Inov8 Flyroc 310

Steady run after I'd finished the race to turn it into a longer run, was pretty hard work though.

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Inov8 Flyroc 310

WU - The normal.

Saturday Nov 22, 2008 #

Event: ShUOC Sheffield City Chasing Sprint

Orienteering race (ShUOC Sprint Prologue) 17:53 [5] *** 2.7 km (6:37 / km)
spiked:19/23c shoes: Inov8 Flyroc 310

Most of the race was actually pretty good except the route to #5 I lost about 30s as I thought I could get through somewhere I couldn't (as many did) and a big 35s mistake at #12 not quite sure what happened here, lost focus for about 2seconds and totally miscounted the buildings. The few controls just after this I seamed to have slowed a little before getting a second wind. Too much time loss for a sprint though.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: Inov8 Flyroc 310

Run up to the start and back down from the race also as part of WU/ WD.

Orienteering race (ShUOC Sprint Final) 22:46 [5] *** 3.5 km (6:30 / km)
spiked:28/30c shoes: Inov8 Flyroc 310

Bag of crap. Managed to miss #17 totally dispite running past it on the way to #16 and looking across to where it was. Then got so caught up in planning ahead I forgot about it - Idiot. Had spent most of the race going backwards, didn't feel the speed I had in the first race; shows there is still much room for improvement from these atheletics intervals.

Also made a couple of poor route choice areas and was very hesitant leaving #4 as I hadn't planned it properley and started climbing the bank only to realise there was a 10foot wall in the way; hesitant leaving #11 chose one route then changed my mind after about 2-3seconds also. Looking at the results I would have finished with Rhys; where I started though over taken by Marcus, Tim T, Dave Abrams and Rob B.

Certainly need to work on my Sprint race focus/ mentality.

Running warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Inov8 Flyroc 310

Normal warm up routine before a race. Forgot to warm down though; probably through being pissed off at myself for missing 17 and having a poor run also. Made up for it with some good stretching in the evening at home.

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov8 Flyroc 310

Normal warm up routine before the race.

Friday Nov 21, 2008 #

Note
(rest day)

Thursday Nov 20, 2008 #

Running intervals 20:00 [5] 4.0 km (5:00 / km) +80m 4:33 / km
shoes: Asics

4 x 860m intervals with ~1.5-2mins rest between each prior to circuits.

Strength and Conditioning (Circuits) 50:00 [4]
shoes: Asics

NOC Circuits

3 sets of 14 exercises 45s on 15s recovery circuit/ run around the hall. 3mins rest between circuits.

Running warm up/down 25:00 [1] 1.5 km (16:40 / km)
shoes: Asics

Jogging and dynamic stretching before intervals then another warm up including other exercises before circuits. Good stretching session after circuits (10-15mins).

Wednesday Nov 19, 2008 #

Cross Training (Football) 1:00:00 [2]
shoes: Asics

3-2 win and I got the second with a cheeky goal; taking the ball off the keeper :) An assist for the first too.

Tuesday Nov 18, 2008 #

Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Asics

Notts AC Intervals

4 x 1mile reps with 90s recovery

Got more consistantcy this week and didn't go off too fast like last time:

5:13
5:08
5:10
5:15

Running warm up/down 40:00 [1] 3.0 km (13:20 / km)
shoes: Asics

WU: jogging, drills, dynamic stretching etc.
WD: steady jog followed by 10mins stretching.

Monday Nov 17, 2008 #

Note
(rest day)

Had a launch evening for the for East Midlands high performance coach course I'm doing. Had hoped to get in a short run or some core training afterwards but didn't get home until past 10pm.

Sunday Nov 16, 2008 #

Orienteering race 1:05:00 [5] *** 7.9 km (8:14 / km) +390m 6:36 / km
spiked:19/23c shoes: VJ Twister

A short though very tough M21L course at Shining Cliff. Mud, Rock hidden by vegetation, steep slopes and undergrowth made this course rather hard work though mostly clean and orienteering well with confidence and control. Just a few mistakes that really let my race down.

Two of my mistakes were through over simplification and losing about 20-30s on two legs by no going as direct as I should have. The other two were larger mistakes, which should have been avoided:

#4 - After a good start I started thicking to myself that I was orienteering well. Unfortunately I was on a short leg crossing lots of ditches. This distracated me from keeping map contact and checking my compass. Relocated resonably quickly after realising what I had done but lost about 1:00.

#17 - A bit of a bingo control but should of taken more care. Instead, knowing I had been on the area and had the same control before I had hoped I would recognise the area. I didn't and lost another minute having to relocate of the fields.

Total time loss in the region of 3-3.5 mins. A little more than I would have hoped for, but not bad.

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: VJ Twister

General warm up with dynamic stretching and drills etc and a steady jog from the finish.

Had planned to go back out for a steady run, but as I was about to set off Alan returned with one of his fingers dislocated so we had to get off to take him to hospital.

Running 34:00 [2] 4.5 km (7:33 / km) +30m 7:19 / km
shoes: Asics

Steady run home after dropping Alan's car off. Legs felt completely stiff because I hadn't had chance to warm down.

Saturday Nov 15, 2008 #

Running intervals 40:00 [5] 4.0 km (10:00 / km) +240m 7:42 / km
shoes: Inov8 Flyroc 310

Sutton Harriers Hill Intervals

Sets of 6 reps of increasing in length up 4 hills of various inclines.

Sprint up and steady back down. Steady jog on the flat between each set of reps to get to the next hill.

Running 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: Inov8 Flyroc 310

Steady run after the session as a long warm down.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov8 Flyroc 310

A bit late leaving the house this morning due to a tactical shoe change just before leaving. Meant I didn't really get a good warm up but didn't seam to affect me.

C • wow! 2

Friday Nov 14, 2008 #

Note
(rest day)

Was planning a threshold run from home to meet Amy when she finished work as I working close to home on site. Unfortunately the works that I was supervising didn't get finished up 7pm! Bugger, so was knackered when I got in and just wanted a rest and something to eat.

Thursday Nov 13, 2008 #

Running intervals 48:00 [5] 9.7 km (4:57 / km)
shoes: Asics

Sutton Harriers Intervals

Lactic session and was a pretty good session too. Much better than the last time I went:

4 x 400m with 45s recovery after each then

1 x 2.45km straight after. 45s recovery then back into:

4 x 400m with 45s recoveries.

Then another 1 x 2.45km and to finish:

4 x 400m with 45s recoveries.

So 9.7km almost straight with just 45s recovery after each rep including the 2.45km. Great sesh.

Running 35:00 [1] 4.8 km (7:17 / km) +30m 7:04 / km
shoes: Asics

Running to and from the session using it as a warm up and warm dowm. Mixed some static stretching and drills in there to warm up.

Note

Had a good half hours stretching this evening. Legs feel much lighter now and will sleep well.

Strength and Conditioning 20:00 [1]

Found my elastic band thingy my physio gave me in my bag so used it to do some ankle and hip strengthening exercises while I worked. My hip ligaments certainly felt they had a decent work out.

Wednesday Nov 12, 2008 #

Cross Training (Football) 1:00:00 [3]
shoes: Asics

0-0. Ran quite alot more this week. Not sure how far I actually run in these games, would be interesting to find out.

Tuesday Nov 11, 2008 #

Running intervals 30:00 [5] 6.4 km (4:41 / km) +50m 4:31 / km
shoes: Asics

Notts AC Intervals

1 x 2.8km - 10:10

4 x 800m:
2:35
2:35
2:33
2:33

Think my time of 10:10 4 weeks ago must have been inaccurate as it doesn't correlate with all my other times which have steadily improved.

Running warm up/down 35:00 [1] 4.0 km (8:45 / km) +20m 8:32 / km
shoes: Asics

WU: Steady run around the uni to see what some of the terrain/ buildings are like to help with planning then drills and dynamic stretching.
WD: Jogging and abit of stretching.

Monday Nov 10, 2008 #

Note
(rest day)

Well just no time to do any training today unfortunately :(

Sunday Nov 9, 2008 #

Running long (ish) 1:25:00 [3] 15.66 km (5:26 / km) +150m 5:11 / km
shoes: Inov8 Flyroc 310

Long steady run. One of the old favourites taking in Thieves Wood and Cauldwell Woods. Lovely sunny morning. By the time I got out the shower it was chucking it down so time it nicely. Much more enjoyable than Charnwood I'm sure too.

C • no long run 1

Saturday Nov 8, 2008 #

Running (Recovery) 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Flyroc 310

Steady run to recover between interval sets.

Running intervals 50:00 [5] 8.0 km (6:15 / km) +400m 5:00 / km
shoes: Inov8 Flyroc 310

10 x ~45-55s interval uphill (~200m) on gravel path, ~15-20s recovery then back down on grass (~30-35s) then 15-20s recovery.

Two sets with a recovery run in between.

Bloody hard work. Second set felt easier as I had a good consistant pace on each interval.

Running warm up/down 20:00 [1] 2.0 km (10:00 / km) +10m 9:45 / km
shoes: Inov8 Flyroc 310

Normal warm up and down static stretching, drills etc.

Friday Nov 7, 2008 #

Note
(sick)

Was going to go for a run but still not feeling 100% decided abit more rest and have a good interval session tomorrow would be the better option.

On the plus side I had been in contact with my physio about my ankle and based on what I hold her she think's I'm making excellent progress so no need to tone down the intense training and orienteering. :)

Thursday Nov 6, 2008 #

Note
(sick)

TASS intro evening with JT. Some useful stuff some not so. Was planning on doing some kind of interval session with JT and Pete but was feeling unwell. Had a spot of sinusitis all day which had got worse during the evening.

Wednesday Nov 5, 2008 #

Strength and Conditioning 15:00 [2]

A few core strength exercises before bed as I had no time to do anything else this evening. The recovery this week should be beneficial anyway.

Tuesday Nov 4, 2008 #

Running intervals 30:00 [5] 4.0 km (7:30 / km)
shoes: Asics

Notts AC

4 x 1mile

4:56 - Pushed too hard in the last 400m and suffered in the rest as a consequence
5:10
5:16
5:17

Now not of the back of group three (was in fact 1st on the first loop) and pulling in athletes each session. Feeling positive after tonight.

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

WU: jogging running drills and dynamic stretching.
WD: jogging and stretching.

Monday Nov 3, 2008 #

Note
(rest day)

Knackered and ankle is swollen and sore. Need to take a rest and put the feet up.

Sunday Nov 2, 2008 #

Event: SOC November Classic

Orienteering race 1:15:01 [5] *** 12.8 km (5:52 / km) +150m 5:32 / km
spiked:15/18c shoes: Inov8 Flyroc 310

The course was wet, very wet and some of the marshes were the man eating kind which made the course much more physical. This made up for the fact it was pretty damn easy. I think the planner could have done a better job. Dispite that I made a 2min error at 4 through carelessness mostly/ not focussing properley. Lost about 45secs at 3 too due to first being distracted by another control and then other competitors, this is after seeing the control feature and saying to myself it should be there. Idiot! Had a poor line to 7 also which probably lost me some seconds.

Running warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Inov8 Flyroc 310

1.8km to the start and back from the finish so plenty of opportunuity to warm up and down. Also included the normal routines.

Note

My bad ankle was feeling sore towards the end and then jogging back to the assembly. The marshes probably made this far more physical than any of the other races I have recently ran though.

M21L - Splits

Saturday Nov 1, 2008 #

Running 30:00 [3] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: Inov8 Flyroc 310

EMJOS Training on Star Posts

After doing a fair bit of coaching etc. I was getting cold in the cold and rain so had to go for a run. Decided as I started to do one of the attackpoint courses. I hadn't taken a map but after planning it and talking to juniors I thought I could do it map memory; I couldn't! I made a parallel error and realised things didn't fit so gave up and just went for a run until I found number 4 and then continue to the finish.

Orienteering 40:00 [3] 5.0 km (8:00 / km) +150m 6:57 / km
shoes: Inov8 Flyroc 310

Collecting controls. The bracken was still pretty tough in places.

Running 25:00 [3] 3.5 mi (7:09 / mi) +70m 6:43 / mi
shoes: Inov8 Flyroc 310

Collect another control the other collector couldn't find and then to the location where the squad were doing the relay. Collected the two furthest controls and then jogged back to the bus. Was really throwing it down by this stage and ankle aching from a conbination of the running and standing around I think.

Running warm up/down 30:00 [1] 1.0 km (30:00 / km) +30m 26:05 / km
shoes: Inov8 Flyroc 310

Took the 2nd group of juniors for a warm up which included drills and dynamic stratching. Warm down a combination of a steady jog to the bus and a nice swim at Coral Reef. The showers were most welcome.

Did some stretching later on also.

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