Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Nov 30, 2009:

activity

time

miles

Running

23:42:24

158.15

(9:00)

254.52

(5:35)

3310

Orienteering

9:42:25

44.99

(12:57)

72.4

(8:03)

2035

139 /

158c

87%

Strength and Conditioning

5:32:00

Flexibility

1:20:00

Cross Training

1:02:00

Total

41:18:49

203.14

326.92

5345

139 /

158c

87%

[1-5]

39:58:49

averages - rhr:50 weight:71.6kg

3:10

0:00

» now

Monday Nov 30, 2009 #

Strength and Conditioning 55:00 [3]

A day on the road with work today so did a hardcore sweat inducing circuit session in the living room to the beats of Godskitchen - I dug it out of the CD collection from my Uni days.

3 sets of 15 exercises - 7 static exercises and 8 dynamic. Did each 45s on 15s off.

Sunday Nov 29, 2009 #

Orienteering 1:03:42 [3] **** 7.0 km (9:06 / km) +300m 7:30 / km
ahr:144 max:168 spiked:20/20c shoes: VJ Twister #2

Map memory on Great Tower with JT then collecting in controls.

C • Quite jealous, looks like I... 2

Orienteering 1:04:12 [2] 4.5 km (14:16 / km) +150m 12:14 / km
ahr:109 max:152 shoes: VJ Twister #2

Shadowing juniors on Great Tower

Saturday Nov 28, 2009 #

Orienteering 13:36 [3] **** 1.5 km (9:04 / km) +80m 7:09 / km
ahr:152 max:164 spiked:5/5c shoes: VJ Twister #2

Just a few controls on my own on Graythwaite.

Orienteering 45:00 [3] 3.5 km (12:51 / km) +180m 10:14 / km
ahr:122 max:160 shoes: VJ Twister #2

Shadowing on Graythwaite

Orienteering 1:05:00 [2] 5.0 km (13:00 / km) +200m 10:50 / km
ahr:130 max:164 shoes: VJ Twister #2

Shadowing Juniors on Esthwaite

Orienteering 30:00 [3] **** 3.5 km (8:34 / km) +150m 7:04 / km
max:164 spiked:10/10c shoes: VJ Twister #2

Few controls while the Juniors were having lunch.

Friday Nov 27, 2009 #

Note
(rest day)

Thursday Nov 26, 2009 #

Running warm up/down 29:00 [3] 6.0 km (4:50 / km) +30m 4:43 / km
ahr:133 max:142 shoes: VJ Twister #2

Running to WU/WD and between the two sets of intervals at Hylands Park near Chelmsford.

Running intervals 10:00 [4] 2.0 km (5:00 / km) +20m 4:46 / km
ahr:153 max:164 shoes: VJ Twister #2

10 x 45/15

Running intervals 10:00 [4] 1.8 km (5:33 / km) +15m 5:20 / km
ahr:160 max:167 shoes: VJ Twister #2

20 x 45/15

Flexibility 15:00 [0]

Good stretching session straight after training.

Wednesday Nov 25, 2009 #

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

Strength and Conditioning 27:00 [1]

Running long 1:16:02 [3] 14.7 km (5:10 / km) +110m 4:59 / km
ahr:138 max:154 shoes: Asics Gel GT-2140

Tuesday Nov 24, 2009 #

Strength and Conditioning 50:00 [1]

Core strength circuit session

Running warm up/down 19:19 [2] 3.2 km (6:02 / km) +10m 5:57 / km
ahr:129 max:154 shoes: Asics Gel GT-2140

Run to session

Running intervals 44:12 [4] 10.2 km (4:20 / km)
ahr:160 max:179 shoes: Asics Gel GT-2140

5 x 1mile @ T+ with 400m jogging recovery and 600m jog to the first one.

Very strong/gale force headwind for the first 800m - certainly no PBs today:

6:04; 6:07 (thought I'd better pick it up a bit); 5:49; 5:48; 5:42.

Running warm up/down 27:12 [2] 4.8 km (5:40 / km) +20m 5:33 / km
ahr:129 max:140 shoes: Asics Gel GT-2140

Running back from intervals with a bit of extra distance. Nearly all in to the gale force wind.

Flexibility 15:00 [0]

Monday Nov 23, 2009 #

Note
(rest day)

Easy week and a rest day today. May be off to Chelmsford Thur-Fri with work and then off to the Lakes Fri evening so training may be a little disjointed this week.

Strength and Conditioning 10:00 [1]

Sunday Nov 22, 2009 #

Running long 1:19:26 [3] 16.0 km (4:58 / km) +185m 4:42 / km
ahr:150 max:166 shoes: Inov8 Flyroc 310

Pit tip, coxmoor, theives wood, cauldwell wood, Kingsmill reservoir, sutton lawn, A38 and home. Kept mostly to muddy paths and grass verges.

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Running warm up/down 50:00 [2] 5.0 km (10:00 / km)
shoes: Asics Gel GT-2140

WU/WD for the two races.

Orienteering race 17:44 [5] *** 4.3 km (4:07 / km)
ahr:178 max:187 spiked:18/18c shoes: Asics Gel GT-2140

Prologue - OK, hestitant in the housing estate early on but no major mistakes, had to relocate quickly a couple of times though as it was difficult to plan ahead and keep map contact at the same time. Bit of a fall half way round on a corner - got nice sore and deep grazes on my knee had and ass now to show for it.

3.1km stright line distance.

Orienteering race 26:45 [5] *** 6.5 km (4:07 / km)
ahr:184 max:188 spiked:27/30c shoes: Asics Gel GT-2140

Awesome race - I had a pretty good run too. Only mistakes really was hestitation trying to work out what the hell was going on around the bus station car park and what level I should be on. Happy with my running and felt strong and controlled throughout. Don't think I've had to concentarte so hard on a course in my life and so much route choice. Finished 4th after some dsq's and overtaking Sprotty who set off 1s ahead. First time since the 2000 Oringen that I have gained places in a chasing start.

4.3km the straight line distance.

C • Bloody awesome mate - dead ... 2

Flexibility 20:00 [0]

Good long stretching sesh.

Friday Nov 20, 2009 #

Note
(rest day)

Thursday Nov 19, 2009 #

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

Strength and Conditioning 25:00 [1]

Basic weights plus core

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Asics Gel GT-2140

Running race 18:00 [5] 5.0 km (3:36 / km) +35m 3:29 / km
ahr:178 max:186 shoes: Asics Gel GT-2140

5km time trial at running club to guage where we are.... Not great is the answer.

Calfs were still v.tight and it was force 8 gales so I knew I wouldn't do that great but thought I could do under 17:30.

Wednesday Nov 18, 2009 #

Running long 1:41:21 [3] 20.0 km (5:04 / km) +320m 4:42 / km
ahr:149 max:161 shoes: Asics Gel GT-2140

HFW + rucksack

Flexibility 5:00 [0]

Some token calf stretches which are still really tight particularly my right one. Had a bit of advanced massage on the lower part of my calf which was still playing up.

Tuesday Nov 17, 2009 #

Strength and Conditioning 30:00 [1]

Core and Glute strengthening

Cross Training warm up/down (Cycling) 5:00 [2]

Running warm up/down 27:00 [2] 4.8 km (5:37 / km) +20m 5:31 / km
ahr:135 max:176 shoes: Asics Gel GT-2140

Down to hills training as WU inc some drills at the end.

Running intervals (hills) 40:33 [3] 8.5 km (4:46 / km) +180m 4:19 / km
ahr:151 max:166 shoes: Asics Gel GT-2140

Continous steady hills on asphalt. Pushing it abit more on the uphills and cruise down.

Running 21:00 [3] 4.5 km (4:40 / km) +30m 4:31 / km
ahr:137 max:148 shoes: Asics Gel GT-2140

Back home as WD

Flexibility 20:00 [0]

Good stretching sesh - adding this in so I can keep tabs on how much I'm doing.

Monday Nov 16, 2009 #

Strength and Conditioning 35:00 [3]
shoes: Asics Gel GT-2140

Burn up circuits session at the gym. Short but intense with exercises I wouldn't normally do - good stuff.

Flexibility 5:00 [0]

Sunday Nov 15, 2009 #

Running warm up/down 35:00 [2] 3.5 km (10:00 / km) +180m 7:57 / km
shoes: Inov8 Flyroc 310

WU - to start plus drills
WD - walking/ jogging uphill back to the car park

Orienteering long 1:24:38 [4] **** 12.0 km (7:03 / km) +520m 5:48 / km
ahr:164 max:177 spiked:16/28c shoes: Inov8 Flyroc 310

Black Course @ Eyam

Took farily easy and tries to concentrate on the orienteering. Started out ok but ended up a pretty poor run:

1,2 - fine;
3 - slightly right but visualisation good enough to quickly correct (~10s)
4 - poor bearing but again quickly corrected with good visualisation.
5 - Into deep heather, total lack of concentration drifted left, relocated without much confidence. I think staying low would have been much quicker and out of the heather. (~1-1.5min)
6 - 9 time loss on all and struggling physically in the deep heather. Poor bearings and visualisation on 7 and 9 particularly resulted in significant time loss (~1.5min and 1min).
10 - ok
11 - Have severe issues with the map going to this one. Ended up ~150m right but shouldn't have?
12-18 ok generally
19 - technical area very muddy and undulating making this area very physical navigated to and punched 24 first which was on the straight line to 19 plu very hesitant (~30s)
20 - Strange mapping and a little more time loss (~20s)
21 - 22 okish
23 - Got wrong hill initially (~20s)
24 - Had already been to this one but completely spooned it with a poor bearing (~45s)
25-finish ok

I think I find it quite hard to concentrate when I'm not going 100% and having a tough weeks training made concentration more difficult. A good work out anyway. Official climb on map was 285m; rubbish - I counted 520m optimum route and then there were many short sharp undulations making it even more physical. R.Calf v.stiff again.

Running long 1:10:49 [3] 9.5 km (7:27 / km) +165m 6:52 / km
ahr:135 max:158 shoes: Inov8 Flyroc 310

Run to Castleton from the event to meet Amy. Was pretty knackered in fairness, stopped off at Co-op in Bradwell for fodder to keep me going. Walked/jogged some of the uphills

Black - Splits

Saturday Nov 14, 2009 #

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 Flyroc 310

Running intervals 38:15 [4] 7.5 km (5:06 / km) +240m 4:24 / km
ahr:164 max:182 shoes: Inov8 Flyroc 310

3 x 2.5km/80m climb tempo hills circuits 3 steep climbs and 3 descents on each. 2:30 rest between reps.

11:07, 11:00, 10:57.

Orienteering 1:11:51 [4] *** 10.0 km (7:11 / km) +275m 6:19 / km
ahr:152 max:177 spiked:23/24c shoes: Inov8 Flyroc 310

2 courses on Cannock chase with JT. Showed JT on the first and ran the second myself. Calf felt pretty tight again especially on the hills. Probably went a bit too fast at times.

1st - Hednesfor Camp
5.6km/185m climb (~6.5km covered distance) 44:20 (151/177)

2nd - Brindley Heath
3.5km/90m climb - 27:31 (153/169)

Friday Nov 13, 2009 #

Note
(rest day)

Thursday Nov 12, 2009 #

Cross Training warm up/down (cycling) 12:00 [2]

Strength and Conditioning 30:00 [1]

Mainly core and legs in gym but some upper body too.

Running warm up/down 18:00 [2] 2.5 km (7:12 / km) +10m 7:04 / km
shoes: Asics Gel GT-2140

To the school and then a few laps of the track and some drills to WU.

Running intervals 30:18 [4] 6.0 km (5:03 / km)
ahr:161 max:173 shoes: Asics Gel GT-2140

15 x 90/30s on the track. This wasn't the session they were doing it was 300m in pairs. Too hard and too much recovery so did a lap at theshold and waited for my runner to complete his 300m (who started when I hit 300m) which work out at ~30s and I was doind ~90s. Disgusting night tonight - cold, very wet and windy. Normally do 40mins but the coaches cut it short due to the weather and people getting cold. Quite glad and did some steady laps instead.

Running 28:31 [3] 5.6 km (5:06 / km)
ahr:137 max:153 shoes: Asics Gel GT-2140

Steady 10.5 laps of the track then a steady WD home. Was going to do a few more laps but my lower calf started to tighten up again + getting cold. Will take a rest day tomorrow to give it a rest and do lots of stretching.

Wednesday Nov 11, 2009 #

Running long 1:46:40 [3] 20.0 km (5:20 / km) +320m 4:56 / km
ahr:147 max:161 shoes: Asics Gel GT-2140

HFW with rucksack - slightly heavier this week. Dull as ever.

Achilles/ lower calf was aching a little tonight particularly on the uphills so made sure I took it steady so as not to cause an injury. Legs felt quite tired from yesterdays intervals.

Note

Found a nicer route using more trails for this run on the OS map but will have to wait for the lighter nights to try it out as much of it is through woodland and the middle of nowhere. Will be a little longer too.

Tuesday Nov 10, 2009 #

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

Strength and Conditioning 30:00 [1]

Core exercises in gym.

Running warm up/down 50:00 [3] 9.0 km (5:33 / km) +40m 5:26 / km
ahr:142 max:157 shoes: Asics Gel GT-2140

Running to and from intervals hill session. Steady to the school and then down inc some drills. A bit quicker coming back but slowed down for last 1km as WD.

Running intervals (Hills) 22:40 [4] 5.2 km (4:22 / km) +150m 3:49 / km
ahr:165 max:177 shoes: Asics Gel GT-2140

8 x 320m hill interval (15m climb) @ ~10k pace (?, 75s, 76s, 77s, 74s, 75s, 76s, 75s)
Running recovery @ ~5min/km

Running intervals (Hills) 17:00 [5] 3.7 km (4:36 / km) +100m 4:03 / km
ahr:170 max:181 shoes: Asics Gel GT-2140

14 x short hill reps full out ~130m with 7-8m climb (?, 28s, 27s, 25s, 24s, 28s, 25s, 27s, 26s, 26s, 26s, 26s, 24s).

Running back down to slightly recover breath (~45s).

Felt great and like a top session.

Monday Nov 9, 2009 #

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

Strength and Conditioning 25:00 [1]

Going through some basic routines in the gym.

Sunday Nov 8, 2009 #

Running warm up/down 35:00 [2] 3.5 km (10:00 / km) +20m 9:43 / km
shoes: Asics Gel GT-2140

Running race (X Country) 25:19 [5] 6.7 km (3:47 / km) +40m 3:40 / km
ahr:181 max:188 shoes: VJ Twister #2

Chaddesdon Park - a few tricky river crossings - 15th

Saturday Nov 7, 2009 #

Running tempo 32:53 [4] 4.5 km (7:18 / km) +250m 5:43 / km
ahr:148 max:176 shoes: VJ Twister #2

Not much time to train before I had to go on a controllers courses so did 1 x tempo hills interval with 3 steep inclines ~1.5km and 100m climb thought I would get 2 in before the harriers turned up but they were a little earlier. Then did 13 x 25s hill reps before I had to leave.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: VJ Twister #2

Orienteering 30:00 [1] 2.0 km (15:00 / km)
shoes: Asics Gel GT-2140

On the controllers course checking tapes/ controls so did it at a very steady pace. Was actually out for more like 1hour but was stood still for much of that.

Note

Now officially a grade 3 controller - now I need to grow a beard and start reciting BOF rules on Nopesport! :)

Friday Nov 6, 2009 #

Note
(rest day)

Easy week so another rest day.

Thursday Nov 5, 2009 #

Running warm up/down 14:00 [2] 2.0 km (7:00 / km) +30m 6:31 / km
shoes: Inov8 Flyroc 310

WU to start of intervals inc drills.

Running intervals 50:00 [4] 8.8 km (5:41 / km) +250m 4:59 / km
ahr:153 max:169 shoes: Inov8 Flyroc 310

45/15 terrain intervals on the pit tip.

Running 30:00 [2] 5.0 km (6:00 / km) +20m 5:53 / km
ahr:134 max:141 shoes: Inov8 Flyroc 310

Nice steady run afterwards keeping on the grass verges as much as possible.

Strength and Conditioning 15:00 [1]

Core and glute strengthening exercises.

C • Out of interest, what are y... 2

Wednesday Nov 4, 2009 #

Cross Training 5:00 [1]
ahr:100 shoes: Asics Gel GT-2140

Joined the gym. They do a fairly pointless fitness test that tells you nothing. They were also telling me what training I need without knowing what I already do. Oh well.

Running long 1:45:14 [3] 20.0 km (5:16 / km) +320m 4:52 / km
ahr:145 max:160 rhr:50 weight:71.6kg shoes: Asics Gel GT-2140

HFW with rucksack. Cold Wet and dark. Broke in new trainers. No blisters and significantly less impact through my knees and ankles. Should have had new trainers ages ago!

C • finally... 1

Tuesday Nov 3, 2009 #

Running tempo 49:40 [4] 11.52 km (4:19 / km) +160m 4:02 / km
ahr:166 max:176 shoes: Asics

Out and back threshold run. 25mins out, back in under 25mins.

Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +10m 9:48 / km
shoes: Asics

Monday Nov 2, 2009 #

Note
(rest day)

Taking a rest day after a fairly good weeks training and weekend of races. Bought some new racing flats and booked in an induction at the gym Wednesday so that I can get in some extra lunch time training. So a productive rest day.

Sunday Nov 1, 2009 #

Orienteering race 1:09:57 [5] *** 12.6 km (5:33 / km) +180m 5:11 / km
ahr:171 max:182 spiked:20/23c shoes: VJ Twister #2

November Classic

Nice course though mostly fairly easily like New Forest normally is. Three mistakes still though. Two of ~30s at the last control (which cost me the win) and #16. But also lost about 3mins at #7 which should have been an easy control. Had not decided which route to take and part way along the leg when I finally decided so guy shouted to be asking where he was. This annoyed me so was thinking about that and not where I was going, lost track of how far I had gone and ended up running down a path in the wrong direction and looking for the control in the wrong block of forest before relocating. Again happy with my running.

Running warm up/down 30:00 [2] 3.5 km (8:34 / km)

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