Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Nov 15, 2009:

activity	#	time	miles		km		+m
Running	5	7:17:13	46.6	(9:23)	75.0	(5:50)	1205
Orienteering	2	2:36:29	13.67	(11:27)	22.0	(7:07)	795	39 /	52c	75%
Strength and Conditioning	3	1:25:00
Cross Training	3	32:00
Total	6	11:50:42	60.27		97.0		2000	39 /	52c	75%

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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.

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