Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 26, 2011:

activity # timemileskm+m
  Running10 4:22:40 27.73(9:28) 44.63(5:53) 495
  Orienteering4 2:44:07 18.7(8:46) 30.1(5:27) 106086 /100c86%
  Flexibility2 35:00
  Total12 7:41:47 46.44 74.73 155586 /100c86%
  [1-5]10 7:05:44
averages - sleep:7.5

«»
2:28
0:00
» now
WeThFrSaSuMoTu

Tuesday Apr 26, 2011 #

Note
slept:8.5 (rest day)

A promise to the Wife. :) Had a nice day up on the north coast instead. On a positive note I did get my jacket back from Stena complete with Garmin in the pocket (had left it on the ferry on the way over).

Reflecting on the JK, I can't help but be a little dissapointed in my individual runs particularly as my relay run shows I am capable of much better. However, six months ago I would have been pleased had someone one offered me 7th overall.

Monday Apr 25, 2011 #

11 AM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 X Talon 212 (2)

Orienteering race 31:12 [5] **** 6.6 km (4:44 / km) +150m 4:15 / km
spiked:16/17c shoes: Inov8 X Talon 212 (2)

JK Trophy relay - 3rd leg

Finally a good run - Just a pity it didn't count for much with the team already well down. Took 1 steady, got into the orienteering and pushed on from there. Small wobble of a few seconds on the way to 4 and then a loss of ~30s on 15 where the map in the gorse was rubbish - total bingo control. Lost out in a race with Mark Nixon for 5th.
C • Great run to reel them in. ... 2

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Inov8 X Talon 212 (2)

Sunday Apr 24, 2011 #

9 AM

Running 24:00 [2] 4.3 km (5:35 / km) +60m 5:13 / km
shoes: Nike Air Pegasus+ 27

10 AM

Flexibility 15:00 [0]

2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Inov8 X Talon 212 (2)

Orienteering race 1:19:06 [4] *** 14.0 km (5:39 / km) +700m 4:31 / km
spiked:27/29c slept:7.25 shoes: Inov8 X Talon 212 (2)

Felt pretty dissapointed with my run when I finished so was quite suprised to finish 6th on the day and 7th overall. Fairly content considering I've had two less than average runs. Started ok on 1 and 2 but totally screwed up 3. Made a parallel error and ended up ~400m north east of the control on the wrong hill - totally needless and stupid mistake. Refocused and went well up to 14 and then had Supersaint in my sights across the 15 although still a good min or so ahead. After small hesitations on 15 and 16 made another daft error on 17. Hit AP ok but then didn't check my line and spotted a control that I thought was mine. ~1min later I found the control. Mostly clean from here in and running with Supersaint from 21. Bit of a dodge route to the last control though.

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

Saturday Apr 23, 2011 #

9 AM

Running 24:00 [2] 4.3 km (5:35 / km) +60m 5:13 / km
slept:5.5 shoes: Nike Air Pegasus+ 27

On my own this morning. Same route but backwards.
10 AM

Flexibility 20:00 [0]

2 PM

Running warm up/down 35:00 [2] 4.5 km (7:47 / km)
shoes: Inov8 X Talon 212 (2)

inc drills.

Orienteering race 38:51 [5] 6.5 km (5:59 / km) +150m 5:22 / km
spiked:17/26c shoes: Inov8 X Talon 212 (2)

Mentally didn't start with the right focus and although I did 90% of the leg well I totally screwed up the end and lost 2mins. Got it together and took more car on 2 and 3 but then screwed up 4 by running to the wrong hill and realising I was too far down the hill (~20-30s). Then a poor exit out of 4, ran along the wrong ridge. Another big error of 1min at 8. Not quite shore what went wrong here must have been bad compass work but made a parallel error being on the hill beyond the control. Rest was steady with small errors (10-20s) at a few (12, 17, 18, 20, 23 & 24). Dissappointing.

Friday Apr 22, 2011 #

Event: JK 2011
 
9 AM

Running 22:00 [2] 4.3 km (5:07 / km) +60m 4:47 / km
slept:8.5 shoes: Nike Air Pegasus+ 27

Easy jog with JT, Matt H and Hodgo around the back roads from the cottage.
C • morning run 2
4 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X Talon 212 (2)

Orienteering race 14:58 [5] 3.0 km (4:59 / km) +60m 4:32 / km
spiked:26/28c shoes: Inov8 X Talon 212 (2)

Not great. Took lots of poor routes in the first half and a few hesitations. Ok for a few after the spectator but more time loss on 21. Missed the gap in the hedge to 23 for a bit more time loss and then couldn't see the route through to 24 and after hesitating decided just to kane it round the open. This was about 15-20s slower. More time loss on 26 and 27 in hesitation.

Compared the map to the BEOC sprints - colours were crap on this one and the mapping was great either. I just wasn't up to the interpretation obviously. A good few opportunities to cheat (inadvertantly) too - this should not have been the case and should have had marshals/tape ensuring it didn't happen.

Looking through the splits I was running pretty well but need more practice in the planning ahead/route choice/control aspects of sprint racing if I want to be any good at this discipline.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Inov8 X Talon 212 (2)

Thursday Apr 21, 2011 #

7 PM

Running 41:00 [2] 8.4 km (4:53 / km) +150m 4:29 / km
shoes: Nike Air Pegasus+ 27

Wednesday Apr 20, 2011 #

7 AM

Running 20:38 intensity: (38 @0) + (28 @1) + (8:50 @2) + (10:42 @3) 3.81 km (5:25 / km) +67m 4:59 / km
ahr:137 max:153 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW
5 PM

Running 13:02 intensity: (25 @0) + (1 @1) + (10 @2) + (2:11 @3) + (10:15 @4) 2.52 km (5:10 / km) +48m 4:43 / km
ahr:156 max:168 shoes: Nike Air Pegasus+ 27

HFW - full bag. HRM on the piss again.

« Earlier | Later »