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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  Orienteering3 3:16:26 17.91(10:58) 28.83(6:49) 83033 /51c64%
  Running5 2:08:55 14.63(8:49) 23.54(5:29) 122
  Total6 5:25:21 32.54(10:00) 52.37(6:13) 95233 /51c64%
  [1-5]6 5:14:35
averages - sleep:6.1 rhr:70 weight:65.7kg

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Sunday Apr 29, 2012 #

10 AM

Running warm up/down 22:56 intensity: (54 @0) + (7:38 @1) + (10:12 @2) + (4:12 @3) 3.38 km (6:46 / km) +31m 6:29 / km
ahr:131 max:153 shoes: Inov8 O Roc 280

Orienteering race 34:54 intensity: (1:10 @0) + (7 @1) + (1:32 @2) + (4:36 @3) + (25:11 @4) + (2:18 @5) **** 5.87 km (5:57 / km) +150m 5:16 / km
ahr:163 max:177 spiked:12/17c shoes: Inov8 O Roc 280

Silva League middle distance H21E (3)

Same area as yesterday. Feeling better in my running today though a poor first half of the course technically let me down. Rubbish compass work from the start (although I corrected myself and spiked the control quite well after) lost me 30s on no.1. Small compass error to no.2 lost me another 20s before the big mistake at no.3. Compass work must have been crap to start with but the ended up following the wrong ridge. At this point I managed to trip and take chunks of skin off my thump and hand and narrowly avoided going face first down a crag; it bloody hurt. After faffing, headless chickening and clearing my map of blood several times I realised i was on the wrong hill. Got to the right one and with abit more faffing later found the control. Gingerly off to 4, there was a massive blob of blood on the map which had got through the map bag because of the fall which made it harder to work out where I was going but got 4 ok. Gradually increased the pace on 5 and 6, small miss on 7 but then really started to run much more fluidly through the terrain and hitting the controls nicely. Just a small miss at 10.

Running warm up/down 7:41 intensity: (18 @0) + (3:14 @1) + (4:09 @2) 1.26 km (6:04 / km) +5m 5:57 / km
ahr:128 max:138 shoes: Inov8 O Roc 280

4 PM

Running 30:17 intensity: (8:11 @1) + (20:30 @2) + (1:36 @5) 5.67 km (5:21 / km) +49m 5:07 / km
ahr:132 max:154 shoes: Nike Air Pegasus+ 27

An easy jog around the nature reserve with a few strides.

Saturday Apr 28, 2012 #

9 AM

Running 12:23 [2] 2.26 km (5:29 / km) +23m 5:13 / km
shoes: Inov8 O Roc 280

Orienteering race 1:52:34 [4] **** 17.79 km (6:20 / km) +650m 5:21 / km
spiked:12/23c slept:9.5 (injured) shoes: Inov8 O Roc 280

Silva League WRE @ Romossen Vast H21E (3)

A pretty scrappy race with over 10mins of mistakes looking through the splits although it didn't feel that bad at the time. Finished well down the results anyhow. Biggest mistake was around 1:30 on 13, the majority were 20-30s errors here and there. It did feel slow though; my thigh did gradually start to feel sore after 40mins or so and steadily got worse, my right hamstring really started to ache too as a consequence, thing the food poisoning I've been suffering with also hampered me although I felt fine in myself. Was actually hitting most of the controls OK; I was often wondering totally off bearing though and sometimes making parallel error and going further off line e.g. where I hit the wrong hill. It definitely had more long tempo run than race about it. Bit frustrating that a couple of weeks ago I was feeling like I was starting to run well and a niggly injury and illness are stopping it.
C • Eyes on the prize 2

Running 6:17 [1] 0.87 km (7:15 / km) +3m 7:08 / km
shoes: Inov8 O Roc 280

Friday Apr 27, 2012 #

1 PM

Orienteering 48:58 intensity: (6:45 @0) + (10:20 @1) + (27:56 @2) + (3:57 @3) **** 5.17 km (9:29 / km) +30m 9:13 / km
ahr:128 max:150 spiked:9/11c slept:4.0 shoes: Inov8 O Roc 280

Leg looser around a few controls on Naturpassat from Nick's place. Very pleasant in the sun. Orienteering well at times but not at others. Struggling to pick up all the detail on the slightly faded 1:15k scale map I was using. Thigh still improving but still feeling a little drained; probably not helped by the early start and lack of sleep though.

Thursday Apr 26, 2012 #

5 PM

Running 30:00 [3] 6.2 km (4:50 / km)
slept:8.0 (injured) (sick) shoes: Inov8 Roclite 319

Down the canal from work to meet Amy at Boots. Thigh still a little sore and feeling very drained; just severely short of cals over the last few days. Forced a load of pizza down myself when I got home to try and get my strength back ready for Sweden this weekend.

Wednesday Apr 25, 2012 #

9 AM

Note
weight:65.7kg (sick)

Feeling mcuh better than yesterday and back at work though still off my food.

Tuesday Apr 24, 2012 #

9 AM

Note
rhr:70 slept:3.0 (sick)

Started with stomach cramps last night. Think I must have picked up a stomach virus. Bad nights sleep, fever, feel sick, can't eat, aching etc. By coincidence was at the doctors today about my heart anyway. Rest and fluids for virus.

As expected with my heart condition (vertricular tachycardia) I need to totally avoid caffiene particularly prior to races and I've got an ECG booked for a couple weeks just to check everything is ok.
C • Same here - I reckon that f... 4

Monday Apr 23, 2012 #

12 PM

Note
(injured)

Leg far too sore to contemplate running into work this morning but by lucnch time it is starting to feel a bit looser and movement is getting easier. Maybe a bit of an easy trot out tonight all being well.
7 PM

Running 19:21 intensity: (1:39 @0) + (1:15 @1) + (7:59 @2) + (5:27 @3) + (2:34 @4) + (27 @5) 3.9 km (4:58 / km) +11m 4:54 / km
ahr:140 max:181 slept:6.0 shoes: Nike Air Pegasus 27 Trail

Easy jog. Changed my mind a few times as to how far I felt I could actually run on my leg. 20mins was enough. A convoluted route to the station to pick up my car between the heay downpours. Legs good other than my dead leg but not hobbling too badly after a few minutes to get it working. Pretty tired through sleep deprivation though.

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