Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Nov 2, 2008:

activity	#	time	miles		km		+m
Running	4	4:00:00	17.54	(13:41)	28.23	(8:30)	415
Orienteering	2	1:55:01	11.06	(10:24)	17.8	(6:28)	300	15 /	18c	83%
Strength and Conditioning	2	1:05:00
Cross Training	1	1:00:00
Total	5	8:00:01	28.6		46.03		715	15 /	18c	83%

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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.

Friday Oct 31, 2008 #

Note
(rest day)

Off to EMJOS training and Nov Classic first thing in the morning. Not time for any training today anyway.

Thursday Oct 30, 2008 #

Strength and Conditioning 50:00 [4]
shoes: Asics

NOC circuits

Running intervals 15:00 [5] 2.2 km (6:49 / km) +50m 6:07 / km
shoes: Asics

Inspired by JTs recent session with a little time before NOC circuits started I did a short interval session. Roughly 2 lamp posts on and 1 off, though some of the lamp posts were far apart and some rather close together, where that happened I did three (generally with the third one being miles away). Quite a tough little session.

C • Great session, really easy ... 2

Running warm up/down 25:00 [1] 2.0 km (12:30 / km) +15m 12:03 / km

Steady jogging drills and dynamic stretching for 5 mins before the intervals then some further warm up before circuits. Ended with the normal static stretching; nice relaxing finish.

Wednesday Oct 29, 2008 #

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

7 a side with work. 8-1 Win.

Strength and Conditioning 15:00 [2]

Tuesday Oct 28, 2008 #

Running intervals 30:00 [5] 6.4 km (4:41 / km) +150m 4:12 / km
shoes: Asics

Notts AC Intervals at Nottingham Uni

Standard session -
2.8km with 50m climb x1 with 90s rest
800m with 25m climb x4 with 60s rest

10.26
2.37
2.32
2.35
2.32

Very dissapointed with the first rep time. 16s slower than last time and 50s slower than I was running at a similar time last year. Still the 800's are improving so maybe I didn't push hard enough in the first rep. Was feeling quite stiff after the 2.8km, need to make sure I do more stretching.

Running warm up/down 45:00 [1] 3.0 km (15:00 / km) +50m 13:51 / km
shoes: Asics

WU - Jogging and drill, dynamic stretching (25mins)
WD - Steady jog and static stretching (20mins)

Monday Oct 27, 2008 #

Note
(rest day)

Was originally planning on doing a short run, but it was freezing out so thought I would do a circuit session inside instead. By the time I had made dinner, sorted out all the washing, cleaned the oven and done some of the planning for the EMJOS training this w/e it was 11pm so no training. Bloody work gets in the way.

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