Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending Mar 26, 2017:

	activity	#	time	miles		km		+m
	Orienteering	1	1:06:48	6.15	(10:52)	9.9	(6:45)	360	21 /	25c	84%
	Off-road running	2	59:33	8.08	(7:22)	13.0	(4:35)
	Walking	1	45:00	3.73	(12:04)	6.0	(7:30)
	Treadmill Running	2	35:56	4.04	(8:54)	6.5	(5:32)	240
	Fitness training	2	34:00	2.27	(14:57)	3.66	(9:17)
	Swimming	1	24:05	0.62	(38:46)	1.0	(24:05)
	Strength & Conditioning	1	20:00
	Total	6	4:45:22	24.89		40.06		600	21 /	25c	84%
averages - sleep:5.9

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Sunday Mar 26, 2017 #

12 PM

Off-road running warm up/down 16:20 [2] 3.0 km (5:27 / km)
slept:3.7 shoes: Inov-8 Mudclaw 265 Blue

Not much sleep then drove up from Exeter to Atherstone... felt a bit tired on warm-up...

Orienteering race 1:06:48 [5] *** 9.9 km (6:45 / km) +360m 5:43 / km
spiked:21/25c shoes: Inov-8 Mudclaw 265 Blue

Midlands at Bentley Wood: lovely spring day and got into it well... fairly smooth early on but think took slower route to 3 and struggled up into the vegetation. Wobble to 8 (definitely lost time as went too low to river and missed straight run on path) and then again to 9 where I lost track of where I was on the path and just trusted compass - however, wasnt pushing pace as a result. Lost time by going direct throguh the white forest en route to 10. However minor points - surprised to see Phil M at 13 and got in front of him when he didnt use the open path. I hesitated at 14 and he caught me. We traded controls/routes from then on. Got confused at 20 which was simpler than we made it and then it was eye-balls from 21 until the end. Pleasing to win Midlands, but 4th overall behind the SYO mob.Splits analysis suggested my biggest losses were 3 (30 secs), 8 (45 secs) and 9 (1 min)... as I thought during the race. Hesitancy and doubting self seemed to be biggest culprits there.

Saturday Mar 25, 2017 #

Event: Warwickshire Orienteering Weekend

Note
slept:5.4 (rest day)

Well - if getting up before 7am after a late gig night, driving 280 miles, standing on a terrace at a football match, socialising until after midnight constitutes rest!

Friday Mar 24, 2017 #

5 PM

Off-road running 43:13 [3] 10.0 km (4:19 / km)
shoes: Asics DS Trainer 19

O&B along Heath Rd, then track by A14 and right to the farmhouse... felt reasonable and in shorts/t-shirt (though with gloves). Slight majority of run off-road.

Thursday Mar 23, 2017 #

Note
(sick) (rest day)

Really didnt feel great and took Paracetamol and Vit C/Zinc... late home and gave training a miss.

Wednesday Mar 22, 2017 #

5 PM

Walking 45:00 [1] 6.0 km (7:30 / km)
slept:6.8

Exhausted from yesterday's session and 14.5 hr day... so jogged/walked to Halfords and Tesco. Helped.

Tuesday Mar 21, 2017 #

4 PM

Treadmill Running warm up/down 10:28 [2] 2.0 km (5:14 / km)
slept:6.5 shoes: Asics DS Trainer 19

Easy pace to warm up...

Treadmill Running hills 15:53 [4] 3.0 km (5:18 / km) +240m 3:47 / km
shoes: Asics DS Trainer 19

Something I'd been wanting to try for a while - tempo threshold run up a gradient. Chose 8% as a good starting point and it certainly worked me well enough.

Treadmill Running warm up/down 3:25 [2] 0.5 km (6:50 / km)
shoes: Asics DS Trainer 19

Recovery jog before moving onto the XT.

5 PM

Fitness training intervals 24:00 [5] 2.5 km (9:36 / km)

From the 'hill' run onto the XT for 8 x 2 mins (L17) with 1 min recovery - found it really tough with dead thighs.... but kept at it and aimed for 70+ which succeeded with.

Treadmill Running warm up/down 6:10 [2] 1.0 km (6:10 / km)
shoes: Asics DS Trainer 19

Nice and easy jog down.. .satisfyingly sweaty and tired afterwards - from there off to two more governance meetings: that's 4 in one day (6 hours in total).

Monday Mar 20, 2017 #

1 PM

Fitness training 10:00 [3] 1.16 km (8:37 / km)
slept:7.1

On the XT... accelerated and added resistance

Strength & Conditioning intervals 20:00 [5]

Usual circuit around the stations...

Swimming 24:05 [4] 1.0 km (24:05 / km)

After gym and the first time in pool for ages... as unpleasant as ever but probably good for me.

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